Energy and Nutritional Requirements for Pregnant Women

There are many energy and nutritional requirements for pregnant women. The body of a pregnant woman goes through many changes during those nine months. Most women will need to increase their calorie intake by 125 calories at the beginning of the pregnancy. By the end of the pregnancy most women will need to increase their calorie intake by around 250 calories.

Keeping a good healthy weight during your pregnancy is important. The average woman will gain 20-26 pounds during her pregnancy. This also depends on the starting weight of the mother. If the mom is overweight she may not gain that much. If the mom is underweight she may gain more.

The Best Foods

It is best to eat healthy during your pregnancy since you will want your baby to be healthy. Women should eat foods with folic acid, calcium, and iron in them. Folic acid is found in vegetables, fruits, and eggs. Folic acid helps to develop the baby’s central nervous system. Calcium is found in milk, cheese, and other dairy products. Calcium is important for the baby since it helps with the development of bones and teeth. During the pregnancy the baby will take the supply of calcium from the mother, so if she doesn’t increase her intake it can make the mom’s bones and teeth brittle. Iron is found in meats and vegetables. Iron is important for the blood formation. By increasing the intake of these 3 vitamins during pregnancy it will greatly help the health of you and your baby.

It is recommended for pregnant women to take a prenatal vitamin every day. The prenantal vitamins help to get the extra vitamins to the baby that are needed for growth and development during pregnancy. Talk to your doctor, he or she will recommend the right prenatal vitamin for you.

Exercise During Pregnancy

It is safe and recommended to exercise during pregnancy. If you are a high-risk pregnancy you should talk to your doctor before starting an exercise program. Exercising during pregnancy has been shown to reduce the risks and complications during labor and has been shown to make the labor process easier. The recovery time can also be reduced by exercising during pregnancy. You do not need to get out and run a marathon or anything like that. Walking is great exercise and it is not that strenuous. Walking 20 or 30 minutes a day can increase your energy and help keep you on the healthy tract to a great pregnancy and delivery. Swimming or water aerobics are also great exercise, and the water helps as a resistance without the negative effect on the joints.

Pregnancy is a very special and important time in the mother and baby’s life. It is best to take care of yourself so that you will have a happy and healthy baby.


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