Nutritional Supplements
Supplements are an important part of a healthy pregnancy since creating life puts extra nutritional demands on the mother.
Folate is a supplement that is recommended to take at 0.4 milligrams daily for all women of childbearing age. This vitamin is very important in the first four weeks of pregnancy—often when women don’t yet know they are pregnant—when the baby’s brain, skull, and spinal cord are developing. Folate is also important for preventing anemia and keeping the heart healthy.
In addition to being found in supplement form as folic acid, folate can be found in legumes like beans and lentils, green vegetables (spinach, broccoli, peas, Brussels sprouts), fruit (orange juice, cantaloupe, banana, grapefruit, raspberries), and enriched grain products.
Talk to a registered dietitian to learn about what other supplements are recommended during pregnancy.
Healthy Weight Gain
Over the course of a pregnancy, weight gain is expected. In addition to the baby itself, extra fluids and nutrient stores are necessary to optimally support the mother and baby.
The recommended amount of weight gain depends on the mother’s pre-pregnancy body mass index (BMI) and can be anywhere from 15-35 lbs (7-16 kgs) for a single birth. The weight gain is slower in the first trimester, and increases in the 2nd and 3rd trimesters as the baby’s development quickens.
Excess weight gain may increase the risk of gestational diabetes and increase the weight of the baby, thereby increasing labour time and the need for a caesarean. The infant can also be at an increased risk for childhood obesity. The best way to ensure appropriate weight gain is to follow Canada’s food guide recommendations and engage in physical activity.
Pregnancy & Physical Activity
Being physically active at every point in your life is important, including while pregnant.
Physical activity has numerous benefits including ensuring weight gain is at a healthy rate, preventing constipation, helping to prepare for labour, and reducing the risk of gestational diabetes and pre-eclampsia. Exercise also improves energy, reduces stress, decreases physical complaints like back pain, helps to maintain muscle mass, and improves cardio fitness.
Aim to be active 150 minutes each week, especially after the first trimester when nausea has subsided. Engaging in low impact exercises such as walking or swimming are easier on the body.
Make sure to drink plenty of water to stay hydrated and prevent overheating. If you have any concerns or experience any issues, stop exercising and speak to your healthcare provider.
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