Nutrition Warriors

Pregnancy

 May 22nd, 2012 

The average age for a first time mother is 25-29.

Exercising may not be something that you feel like doing much of the time especially if you feel nauseous or tired while you are pregnant. It is safe and encouraged for most women to exercise while pregnant, but check with your doctor first. Together, you can decide what’s best for you and your baby. Focus on low-impact activities, which will get your blood pumping but won’t put excess strain on your body. The best exercises are ones that do not require your body to bear extra weight, like swimming or stationary cycling.

Avoid activities that increase your risk of falls or injury, such as contact sports or vigorous sports.  After the first 3 months of pregnancy, it’s best to avoid exercising while lying on your back, since the weight of the baby may interfere with blood circulation.

Eggs provide the highest quality protein available along with 13 vitamins and minerals in varying amounts. Eggs are also an excellent source of choline, a nutrient that has been shown to help with brain and memory development in developing infants. Be sure eggs are thoroughly cooked (the yolk and white should both be firm).

Foods to avoid during pregnancy

•  packaged or processed foods, fried foods and fast foods
• Unpasteurized milk and juice.
• Raw or undercooked animal-based foods such as meat, poultry, fish and eggs.
• Unpasteurized brie, feta, blue cheese and all soft cheeses.
• Unwashed fruits and vegetables.

Normal weight gain  for a pregnancy

Underweight person  should gain  28 to 40 pounds
Normal Weight 25 to 35 pounds
Overweight 15 to 25 pounds
Obese At least 15 pounds

If you’re carrying twins or triplets, you’ll need to gain more weight – often 35 to 45 pounds. Talk to your doctor about the weight-gain range that is right for you.  The number of  multiple births has quadrupled over the past 20 years.  The average woman’s uterus expands up to five hundred times its normal size during pregnancy. It only takes 6-8 weeks for it to return to its original size.

10% of births are inductions.