Are You Pregnant? Follow This Health And Diet Tips

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Many years ago when I had my first child, at the age of 22 (young daddy), my wife and I had no idea about pregnancy. And there was no mom or dad to advise us on what to do. But, with my little knowledge about diet and my love for food, my wife's pregnancy had no complication. And when she went for test at the hospital, everything was perfect. To have a healthy baby, you do not need to be rich. The little you have or the little you can afford, use it the right way. The below tips will help you have a healthy pregnancy.

1. Omega 3 Fatty Acids: The foetus in a pregnant woman, which is the developing baby, needs to develop a healthy heart and brain. This is where you need Omega 3 Fatty Acids. The below foods contain Omega 3 acid:

 ---Soyabeans (Roasted): Not many people know that this plant source is quite rich in Omega-3 fats

---Walnuts
---Salmon
---Canola Oil
---Sardines 
---Chia Seeds
---Mackerel
---Flaxseeds

2. Omega 6 Fatty Acids: In the absence of Omega 3, Omega 6 acids can do the job. Below are foods that are rich in Omega 6 acids:

---poultry
---eggs
---nuts
---hulled sesame Grapes
---cereals
---durum wheat
---whole-grain breads
---most vegetable oils

3. Fruits: Do I really need to tell you how important fruit is for you as a pregnant woman? Well, if you say so. As a pregnant woman, your body needs fruit just the way you need breath (this is how far I can exaggerate). Eating fruit as a pregnant woman will help lower your cholesterol levels in the blood, lowers the risk of kidney stone formation, prevents bone loss, helps maintain healthy weight, reduce the risk of Type-2 diabetes, limits your overall calorie intake, maintains a healthy blood pressure and reduces the risk of heart diseases and cancers. The below are fruit you need as pregnant woman:

--- Apricots:

Apricots contain beta carotene, vitamins A, C, E, phosphorus, silicon, calcium, iron, and potassium. They contain all the super nutrients that assist in the healthy development of your baby. They are a rich source of iron, which prevents anemia.

--- Cherries:

Cherries also help in efficient blood supply to the placenta and the baby. Cherries contains melatonin, a powerful antioxidant hormone that helps in stimulating the cell growth while your belly stretches during pregnancy. Medical experts say that melatonin also helps you to get a good night sleep with its potent anti-stress factor.

--- Grapes:

Grapes are full of vital nutrients such as vitamins, antioxidants, fiber, organic acids, pectin, folic acids, and more that aid the biological changes during pregnancy. Grapes contain antioxidants such as flavonol, linalool, anthocyanins, tannin, and geraniol, which prevent infections and boosts immunity. Polyphenols present in grapes strengthens the heart’s functioning.

--- Guava:

It is rich in vitamin C, E, iso-flavonoids, carotenoids and polyphenols. These nutrients contained in guava reduce constipation, work as muscle and nerve relaxants and also aid digestion. Guava helps regulate the immune system and blood pressure during pregnancy. The folic acid in the fruit helps prevent neural tube defects.

--- Apple:

Apple enhances the strength and immunity of your baby in the womb. Apples are rich in insoluble fibers and aid digestion, improve metabolism, and decrease intestinal disorders. There is a reduced risk of wheezing, eczema and asthma in your child in the later stages of life. They detoxify the body from lead and mercury.

--- Watermelon:

This is my favorite. It quenches your thirst and also a rich source of vital nutrients such as vitamin A, C, B6, magnesium and potassium. Watermelon helps mitigate heartburn, swelling in hands and feet (I see this in some pregnant women), and muscle cramps, and keeps you hydrated always.

 ===> There are other fruit you shouldn't forget to add to your diet : banana, oranges, blueberries, strawberries, pomegranates, avocados, muskmelons, lemons, blackberries, raspberries, pineapple and others.

Note: Consumption of grapes and pineapple in high amounts is bad for your health. So, don't be gluttonous.

4. Vegetables: There numerous importance of vegetables. The below are few importance:

 ---Carrots
 ---spinach (vitamin A)
 ---Legumes (vitamins A and B)
 ---Onions (vitamins C)
 ---Tomatoes (vitamins C and B3)
 ---Beetroot (vitamins C, P, B)
 ---Pumpkin (vitamins A, C, B1, B3)
 ---Cabbage, broccoli, cauliflower  
 ---potatoes and sweet pepper(vitaminsA,C)

5. Alcohol: If you ask me, I'll say, avoid it. The term fetal alcohol spectrum disorder (FASD) describes the range of alcohol effects on a child. Alcohol does no good for a foetus. In West Africa, Nigeria to be precise, it is strongly believed that dry gin, when drunk by a pregnant woman, cleanses or washes the baby's skin. Yes, I think it is true because I have seen it before. But, we still need to consider the bad side of it. From my research, it seems the above is the only good side of drinking dry gin during pregnancy. It increases the risk of miscarriage and stillbirth. Don't take the risk. Just avoid it.

6. Get Out There And Walk: You need to put your feet to work. Yea, you heard me right. Exercise for at least, 20 minutes per day. This is one of the easiest ways to maintain strength, cardiovascular fitness and also boost your mood too. Take some walk down the park. Going for some groceries? Then, trek to the mall near you. If the Israelites could do it, you can do it too :) The benefits of exercising while pregnant are wide and numerous and they include the following:

==>Improved body image

==>Decreased constipation

==> Restful sleep and less or no insomnia

==> Decreased risk of gestational diabetes

==> Good posture and better balance

==> Greater stamina for labor and delivery

==> Speedier recovery after childbirth.

There’s also the significant psychological boost that women get from working out, as physical activity gives pregnant women a more positive approach to life. So, what are you still waiting for? Start trekking and stay fit.