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Thursday, 17 May 2012 09:30

Simple tips for Healthy Pregnancy and Healthy baby

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Pregnancy, a special event in a life of woman can be more joyful with these simple tips for healthy pregnancy...

pregnancyA baby, a precious gift bestowed by the nature to the human, true the role of being mothered. As a mother, responsibility of nurturing the baby doesn’t start with birth but commence very long before when you think of pregnancy.
Centre for Diseases Control and Prevention (CDC) favours that safe motherhood begins before conception, continues with good prenatal care and prevention of complications if arises. A good nutritional care and adoption of healthy lifestyle ensure a full-term healthy baby without undue intervention during delivery, along with keeping the health of mother.

Here are simple tips for pregnancy that ensures healthy motherhood and healthy baby.

Be Smart about Diet and Nutrition
Pregnancy demands a well-balanced diet to meet the calorie requirement of mother as well as nourishing of unborn baby.
The American College of Obstetricians and Gynaecologists (ACOG) suggests the pregnant women need an average of 300 extra calories per day for growth and development of baby and for maintaining own health.

Diet requirements during pregnancy

Vital food constituents




Meet daily caloric requirement

Roti, bread, pasta, beans, cereals, fruits and vegetables


Cell growth and repair

Cereals, peas, lentils, milk, cheese, lean meat, fish, poultry


Structure and functioning of cells and transport of fat-soluble vitamins

Margarine,walnuts,peanuts,hezelnuts,milk,cheese,butter,egg-yolk,fish and meat

Fibre-rich foods

Avoid constipation and fits during pregnancy

Whole-grain foods, cereals, pasta, brown rice, fruits and vegetables


Vitamin A – Eye and immunity development

Vitamin B6 –Control nausea and vomiting

Vitamin D – Calcium absorption

Vitamin C – fight infecti

Milk, margarine, spinach, egg yolk

whole germ, nuts, lentils, banana

Sunlight and mushroom

Citrus fruits

Folic acid

Initial development of neural cells

(deficiency lead to neural tube defect) and healthy cell growth

Fortified cereals, pulses, nuts, bread, rice, pasta, yeast, dark-green   vegetables, citrus fruits, liver, and egg yolk


Supply oxygenated blood to growing baby, development of immune system and circulatory system

Corn flakes, beans, museli, soya flour, lentils, jaggery, beetroot, yeast, spinach, egg yolk


Formation of baby’s bone and teeth

Dairy products, broccoli, almonds and beans


Cell multiplication

Cereals, rice, whole-wheat, banana and milk


Baby growth and development

Beans, nuts, pumpkins, watermelon seeds

Don’t keep your stomach empty. Always eat small meals at frequent intervals. Additionally drink 8-10 glasses of water to maintain hydration.

Alcohol, saccharin, excess caffeine, unpasteurized cheese and raw fish have a bad impact on baby growth. Furthermore, seafood like shark, swordfish, and king mackerel has high mercury contents that can harm baby, so stay away from them.

Drink plenty of water and fluids:
Stay hydrated to avoid dehydration and fatigue. Water also helps to clean your system. fruit juices and coconut water can provide you needed vitamins and minerals also.

Stay Fit with Exercises
ACOG recommended exercising at least 30 minutes on most days, if possible.

  • Exercises help to stay relax, feel better and energetic, improve posture, promote muscle tone and strength, and impart good sleep.
  • It furthermore helps to relieve backache, constipation, and swelling and prevent gestational diabetes (pregnancy-induced diabetes).
  • Regular exercises may increase stamina and help to cope with labour.
  • Walking, swimming, cycling or low-impact aerobics are some of the good exercises for pregnancy. Perform the exercise within your comfort zone, never overdo anything. Initially, start with five-minute workout a day and then gradually increase it up to 30 minutes under the supervision of the specialist.
  • Stop exercise if you experience fatigue, muscle ache, vaginal bleeding, and shortness of breath or any pregnancy-related problem.

Get Enough Sleep
According to National Sleep Foundation (NSF), researchers from the University of California at San Francisco showed that women who slept less than six hours per night had longer labour and were 4.5 times susceptible to caesarean section.
Experts advices second trimester as the good time to get as much sleep as possible.

Cutting down on smoking
Nicotine from cigarette constricts blood vessels whereas carbon monoxide lowers the amount of oxygen in blood. According to news release by Royal College of Obstetricians and Gynaecologists, smoking can result in dead baby, preterm baby, low-birth weight baby and other pregnancy complications. Hence quitting smoking or at least cutting down will be better for mother as well as for baby.

Be Careful before Travelling
Before travelling seek advice from your doctor, who can suggest best time and mode of travelling. ACOG recommends 14-20 week at the safest period for travelling. Always choose comfortable option such as train or airway for travel. Most airways discourage travel after 36 weeks.

Don’t Miss Doctor’s Appointments
Health expert’s advices paying regular visits to doctors as per following schedule

  • Each month during first six months of pregnancy
  • Every two weeks during seven and eight months of pregnancy
  • Weekly in the nine month of pregnancy

These visits keep vigilance on

  • Baby’s growth and development
  • Baby’s heart beats
  • Mother’s blood pressure and weight gain
  • Basic blood test such as Hb count and urine examination
  • Ultrasound to know the growth of baby
  • Screening out gestational diabetes, HIV, syphilis etc.

Keep Your Fashion Aside
Do not wear too tight clothing; instead choose loose fitting costumes that keeps you comfortable with enlarging abdomen.
Don’t wear high heels as it increases the risk of falling and backache in some.

Give your baby a happy and healthy life by adopting such simple precautionary measures during pregnancy.

Online Consultation with Dietitian

Help Your Child to have a Sound Sleep


How to make a picky child to eat healthy food…





Read 13810 times Last modified on Thursday, 17 May 2012 11:06

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