It is an indisputable fact that healthy mothers are likely to give birth to healthy babies. That makes it important on your part to follow a routine that will keep you healthy so your little one can have all the nourishment it needs.

Now that you’re wondering if there are any tips to follow for a healthy pregnancy, you have come to the right place. It is easy to be confused with the plethora of information available on the internet that can guide you in random directions. But you don’t have to worry because we have covered the most essential tips that you can follow to get fit for pregnancy. 

What to eat during pregnancy? What about smoking and wine? What kind of exercises should I follow? Certified dietician Priyatama Srivastava answers it all here.

Tips To Follow For a Healthy Pregnancy:

#1 – Start Your Prenatal Care Early:

You will be required to visit your OB/GYN around eight weeks after your last menstrual period. This can be the longest visit as you will be examined thoroughly. You should expect a complete physical exam, ultrasound, medical history checks etc. 

It is very important to choose the right doctor with whom you’re comfortable discussing all aspects of your pregnancy and one who guides you well in this most important phase of your life. Find someone who best fits your needs.

#2 – Keep Check of Your Vitamin Intake:

You should include the following essential vitamins you should include in your diet for pregnancy.

• Vitamin D3: Low levels of Vitamin D may cause complications in pregnancy. So have a healthy intake of Vitamin D3 which promotes the normal Vitamin D level for a healthy pregnancy.
• Folic Acid: It lowers the chance of neural tube defects
• Vitamin B6: It is known to reduce morning sickness related to pregnancy
• Iodine: Iodine is important for thyroid function and brain development
• Iron: A sufficient intake of iron is important during the second and the third trimester

High-quality prenatal vitamins and supplements can also ensure you and your child are getting the extra nutrients required during pregnancy. But always check if they are properly certified and pure. 

#3 – Practice a Healthy Exercise Routine:

It is recommended to remain physically active during the pregnancy for the benefit of the mother as well as the child. You should make it a habit to achieve around 20-30 minutes of physical exercise every day. 

Some good physical activities include walking, swimming, riding a stationary bike, aerobics, some modified yoga and Pilates. 

Keep away from demanding sports like that could risk an injury to the abdomen like hockey, boxing, basketball, football etc. Also steer clear of activities that may cause you to fall like skiing, surfing, gymnastics etc. 

Get support from a specialist who can guide you with the kind of exercises that you can do during pregnancy.

Also Read: Effective Tips and Diet Plan to Lose Weight After Pregnancy from a Certified Dietician

#4 – Stop Smoking and Alcohol Consumption:

Smoking and drinking alcohol are both extremely harmful for the baby. Smoking causes tissue damage in the foetus and may also cause miscarriage or premature delivery. It might also cause the baby to be born with very low birth weight.

Alcohol also puts you at great risk of premature delivery. It can cause congenital disabilities or foetal alcohol spectrum disorders (FASD) in the baby.

#5 – Reduce Your Caffeine Intake:

Keep your caffeine intake as low as possible. It is not recommended to go beyond the consumption of 200mg of caffeine per day. So, the cup of morning coffee might not do as much harm, but keep in mind not to exceed anywhere beyond that. 

Also, don’t forget the hidden sources of caffeine like chocolate and ice cream which you must consider when tracking your caffeine intake.

#6 – Follow Food Hygiene:

During pregnancy, there is a higher risk for you and your baby to fall victim to food-borne illnesses. These could arise from anywhere like unwashed or uncooked food, spoiled or expired food etc. As your child’s immune system is still developing, there is a higher chance for it to get infected from microbial attacks. 

Always follow good food hygiene to prevent such situations.

• Always wash your food thoroughly. Also wash the kitchen counter, cooking utensils, cutting boards etc. before and after cooking the food
• Keep raw meats separate from ready to eat foods
• Cook foods thoroughly. Do not eat food that has been exposed and lying at room temperature for too long

Also Read: Pregnancy Diet – 5 Tips For Eating Nutritious Food During Pregnancy

#7 – Eat a Variety of Healthy Foods:

Eat nutrient-rich fruits like apples, peaches, pears and try to avoid acidic fruits such as oranges, lemons and lime as acidic fruits are known to cause heartburn in some women during pregnancy. Vegetables like eggplants, squash and mushrooms are a good choice. Also consume leafy green vegetables. 

Whole grains such as brown rice, barley, oats are also recommended during pregnancy. 

You can get the right guidance from a certified professional dietician who can look at your medical history and existing conditions to curate the perfect diet plan for pregnancy. Dietician Priyatama Srivastava is a certified dietician and the best dietician in Gurgaon. With her specialized diet plans for pregnant women, she has helped hundreds of women have a healthy pregnancy.

#8 – Have the Right Amount of Weight:

Marinating a healthy diet is vital during your pregnancy. Being underweight and overweight both increase the risk of complications during pregnancy. Keep your weight in check and have just enough weight that can lead you through a smooth pregnancy. 

#9 – Get Enough Sleep:

Getting plenty of sleep is important for both the mother and the baby. You may find it to be a stressful time and you will also feel uncomfortable to sleep. But getting a good night’s sleep every day can help the growth of your baby. 

Reduce stress and anxiety and get the right amount of exercise. Follow a relaxing bedtime routine to get into sleep easily.

Also Read: Best Diet Plan for Depression & Anxiety

#10 – Most Importantly, Enjoy!

This is a unique phase of your life. Knowing that you are going to be a mom soon, waiting to see your child, the anticipation of holding it in your arms – everything makes this time worthwhile. So, enjoy every moment of it. 

For more tips and guidance on a healthy pregnancy, you can always contact Dietician Priyatama Srivastava who is an expert in pregnancy diets and tips.