Pregnancy Nutrition 101


One of the easiest things that you can do to ensure your baby’s health is just eating the right kinds of foods. Eating a balanced diet is the key element to pregnancy nutrition. When you are pregnant, it will be vital to eat foods with high nutritional contents. This will not only make your body in top shape but will also guarantee your baby’s development.

No matter what angle you look at it from, pregnancy nutrition has no magical formula that you can simply subtract and add. In fact, pregnant or not, the basic principles of eating healthy remains the same. An ample supply of fruits and vegetables, whole grains, and lean sources of proteins. However, the irony is that only few of us practice healthy eating even before conception that is why it becomes a task to eat right when you are pregnant.

In pregnancy nutrition and health, although the formula is the same, some nutrients should be given special attention. Here are the ones on top of the list.

Folate and Folic Acid. Folate is a B vitamin subsidiary that prevents fetal abnormalities like neural tube defects and spinal and brain damage. Lack of Folate increases your risk in preterm labor, poor fetal growth, and low birth weight. Folic acid is the synthetic form of Folate found in most supplements. At average, a pregnant woman will need 100 milligram of folate or folic acid per day.

Calcium. In pregnancy nutrition, calcium is responsible for the development of strong bones and teeth. Calcium also improves blood circulation, and allows muscular and nervous system to function normally. If there is not enough calcium in your diet, the calcium that your baby needs will be taken against your own, resulting in weaker teeth and bones. Nobody has time for that.

Foods high in folate include: asparagus, broccoli, spinach, brussel sprouts, avocado, and eggs. Foods high in calcium include almonds, broccoli, kale, seeds, beans and lentils. If you are pregnant, and even if you’re not, we have partnered in a worldwide program that includes over 100 nutritionists. We can design the perfect meal plan for your lifestyle and goals. Email me today for more information on your perfect meal plan.

Hey Mama


Is it safe to exercise during pregnancy?

No doubt about it, exercise during pregnancy is a big plus for you and your future baby.

It is not just acceptable, it should be promoted. Pregnant women are encouraged to maintain an exercise program all throughout their 9 months of conception. This is even more significant to women who were living active lifestyles prior to their pregnancy. It is suitable to continue with regular exercise but with a few simple modifications.

If you are an athlete or perhaps a rigid runner, you can continue but you may want to think about slowing down the pace a little bit, although your body is used to the rigorous training that you had, exercise during pregnancy is something that should be done in moderation. On the contrary, if you are a couch potato and have been sedentary for a while then this is not the time to engage in more active sports. Regular walking and stretching would be enough.

Exercise during pregnancy is the best way to stay in shape and obtain a feeling of wellness all throughout. Despite all the differences in each of your bodies, exercise still plays the biggest role towards a healthy pregnancy. Researchers have found that exercise during pregnancy leads to an easier and a shorter time in labor and delivery with less possibilities of any complications. It also results to less weight gained and less time taken is returning to your pre-pregnancy weight.

Today, due to the widespread of the significance of exercise during pregnancy, innumerable ways to stay fit have emerged so women don’t have to lock themselves down and stick to one routine. However during this entire time, it would be appropriate to consult your doctor to further discuss with options that would work best for your delicate body. This way, your health care provider can adjust the level of intensity of your workouts depending on your level of pre-pregnancy fitness.

The truth about exercise during pregnancy has been a widespread amongst all would-be moms. Its profound purpose has long been deemed to be achieved by most women. If you are not used to exercising, then you can just engage in light exercises such as walking. Begin slowly and then gradually pace up as you gain more strength. Whatever fitness level you may be in, it will never be too late to start and build a much healthier habit for you and your precious little angel.