Exercise is good for the body in order to remain fit and healthy. It is good and advisable for pregnant women to exercise their body, as it will help them to maintain some form. It will also help in building up their immune system and strengthen them in preparation for delivery. All these would be possible because exercise makes the muscles properly developed. For those that have been exercising regularly before pregnancy, they can continue the process of exercising during pregnancy, but reduce the intensity.
When You Should Not Exercise When Pregnant
There are complications or issues involved in pregnancy where exercising may not be recommended. In such conditions, exercising might be harmful and hazardous. The conditions include:
You should consult your obstetrician or physician about the kind of exercise that will be suitable for you at each stage of your pregnancy.
The Kind of Exercise Suitable for Pregnant Woman
For pregnant women, you can take part in any exercise activity. But you should ensure to do them with ease and not to do them in excess and, hence, run the risk of losing your pregnancy. The kind of exercise activities recommended for pregnant women, which will be safe for them and keep them in good shape, including swimming, walking, indoor cycling, stretching exercise and yoga.
Also, there are special classes of aerobic exercise with instructors for pregnant women. You can register for these classes with a qualified instructor. It is also advised that pregnant women should engage in outdoor activities so they can be able to engage in activity that will enable them to stretch their limbs.
There might also be exercise classes for couples when they attend pre-natal care. This is very good for bonding in the period of pregnancy. Light jogging is also advised especially if the woman has been jogging before she became pregnant.
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Exercise You Should Avoid When Pregnant
There are some kinds of exercises that are not suitable for pregnant women as they may cause complications in the pregnancy. These exercises include:
When to Stop Exercising When Pregnant
There are some situations that may occur, and it will be advisable to stop exercising as soon as you have those feeling. While exercise is good for the body and the health of the baby, there are cases, especially when it is done in excess, that it will become an issue in safe delivery. It can also cause some serious complication during pregnancy.
Hence, it is advisable to stop any form of exercising when you experience any of the following:
How Soon to Start Exercising?
There is no particular time when one can start exercising when pregnant. Some people without any health conditions or complication start exercising right from the day they notice they are pregnant to when they deliver. It is usually less stressful for people that have been exercising regularly before they become pregnant. They will just have to change their routine slightly to meet up with the changes in their body.
Exercise activities are part of pre-natal care when you regularly go for checkup. They do commence as early as it is discovered that the woman is pregnant.
Importance of Exercise for Pregnant Woman
While exercise may not be recommended for all pregnant women due to some kind of complications, they are recommended as they have some beneficial effects on the safety of the mother and baby during delivery.
The following are some of the reasons why exercise is advisable for pregnant women:
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Folic Acid: Why You Need Pregnancy It Before and During
When a woman is pregnant, she really needs a lot of care and attention. This is done not only for her sake but also for the proper development of the baby. It is advisable for pregnant women to go for antenatal care. With this, all these issues about the safety of the mother and baby will be dealt with. Also, there are some supplements that are needed before and during pregnancy and folic acid is one of them. It is needed for proper development of the baby and also for the health of the mother.
What is Folic Acid?
A folic acid is a form of man-made vitamin B. It is essential for bodybuilding, the building of blood cell, DNA repairs and development of the placenta. That is why it is believed that folic acid is needed for the development of the baby in the womb. Folic acid is also known as folate and can be gotten from citric acid, cereals, and vegetables. Folic acid also reduces the risk of brain damage and spinal cord related deficiency in the development of the baby when in the womb.
When to Start Taking Folic Acid
You should start taking folic acid as soon as you start preparing for pregnancy, like prenatal care. Folic acid is needed to help in proper development of the brain and spinal cord of the baby. So, it is important to start taking these supplements as early as possible. If you have not started taking folic acid as a supplement and you are already pregnant, then it is not too late. You can start taking folic acid as late as 12 months to pregnancy. If you visit your doctor as you start planning to get pregnant, they will prescribe a supplement for you with folic acid as a major supplement.
You will need folic acid to help in developing the baby’s nerves. This will then form the baby’s spine and central nervous system. This shows that folic acid helps in the proper development and prevent any form of deficiency in forming. In a case of improper development of the nerves, lifelong disability in the baby may be recorded. Studies carried out have proven that women who start taking folic acid as early as a year before pregnancy cut their chances of delivering early or prematurely by 50%.
So, from what we have discussed so far, one should start taking folic acid as early as they start planning to get pregnant. This should be done at least once a day. In addition, when pregnant it is advised that you should take folic acid every day.
What is The Recommended Dosage of Folic Acid?
There is a recommended dosage of folic acid for each period of pregnancy as well as in the period before pregnancy. It is important to consult your doctor for the actual dosage needed at each period; when trying to get pregnant and when you are pregnant.
For women who are of childbearing age, 400mcg is the recommended dosage of folate or folic acid needed. You should also ensure to check the amount of folic acid present in the vitamin supplement. During pregnancy, 400 mcg is the recommended dosage for women in their first three months of pregnancy. For those women who are four to nine months of pregnancy, the recommended dosage is 600mcg. It is also important for women who have just given birth to take a specified dosage of folic acid and the recommended dosage especially for a breastfeeding mother is 500mcg.
Health Benefit of Folic Acid
There are various health benefits of folic acid to the baby in the womb, the mother, and newborn baby. Without folic acid in your system, the development of the baby may be affected. Here are some health benefits of folic acid:
• It helps in the complete development of the baby’s spinal cord when in the womb.
• It helps in the complete development of the brain, reducing any chance of brain defect in the baby.
• It reduces chances of premature birth.
• It aids in the proper growth of the baby in the womb.
• It reduces chances of miscarriage
• It helps in reducing pregnancy complications in women.
• It prevents heart disease and stroke.
• It aids in diseases like Alzheimer's and cancer
Sources of Folic Acid
Folic acid can be found in some of our regular meals, and its source is not just from the supplement and manmade vitamins. You can obtain a considerable amount of folic acid from your diet, and they include:
• Cereals as breakfast.
• Cooked liver
• Spinach
• Eggs
• Beans
You can get multivitamins that contain folic acid or as a single supplement from your pharmacist and you should always check the label of the supplements and what they contain.
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Is your little one now learning to eat more solid foods? Do you want to ensure your growing toddler gets adequate nutrition? If you have been nodding your head along and are keen to know the right quantities of foods your toddler should consume daily, reading this post is a good idea!
A healthy meal plan will provide your toddler all the essential nutrients that he needs for good health, development and growth. It will also ensure your hyperactive toddler has sufficient energy reserves he needs for playing, learning, and performing various daily activities. Read our post to learn how much food should a toddler eat, how to monitor your your toddler balanced diet and feed him right.
It is very important to feed your toddlers foods from five main food groups regularly. The important food groups include grains, fruit and vegetables, dairy products, animal and plant protein group, and the healthy fats. Eating a variety of foods from each group will not only ensure a nutrient-rich diet for your toddler but will also help him enjoy different tastes and textures.
You can pick and choose different food options from the various groups while planning your toddler’s meals.
Now you need to decide which foods to offer your little one regularly and in what quantities or how many servings. You should prefer to choose nutritious foods that your toddler likes and also include foods from all the groups in the right quantities in your toddler’s diet. Refer to the following quantities or servings to ensure balanced diet for a toddler.
Here are a few options to choose from:
Make sure you provide your toddler any of the following:
Ensure that your toddler’s daily diet includes any of the following:
Include any of the following superfoods in your toddler’s meals:
Healthy fats are a must-have for your toddler, do choose from the following and add them to his diet as per his taste and preferences:
Ensure your toddler eats only small portions of the following foods:
Remember, consuming nutritious foods in appropriate quantities and avoiding the consumption of junk foods will help your toddler enjoy good health and immunity.
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Article was originally posted on Momjunction
Does your toddler refuse to eat the vegetables you serve him? Do most of the vegetables on his plate end up in the dustbin? Is getting toddlers to eat vegetables no less than a battle of wits for you? If all your efforts to make your toddler consume a healthy diet are proving futile, then it is time to give this post a read on how to get toddler to eat vegetables!
Your toddler and veggies are not the best of buddies. He may detest veggies with all his might. When you serve vegetables on his plate, chances are that your toddler will push it aside. But slipping veggies into his favorite meals and doing a fun presentation can get him to eat, or at least give it a try. Want to know ten fun tips that can help you know how to get your toddler to eat vegetables? Read on!
Do not pester your toddler to eat veggies, or any other food for that matter. Forcing and punishing him will create a negative meal experience, which can increase his picky eating tendencies. Encourage him to taste the veggies if he is not excited about eating the whole bite. Do not get upset if he refuses to eat. Eventually, he will try it, so keep introducing new vegetables from time to time to tantalize his palate.
Keep a bowl of baby carrots, celery sticks or cherry tomatoes ready for a quick and handy snack. Top these vegetables with peanut butter sauce. No toddler can refuse this. But these veggies are potential choking hazards. So make sure you keep an eye on him while he munches these veggies.
You can hide vegetables in everything you cook like juices, smoothies, pasta, casserole dishes, sauce, muffins, pies, scrambled eggs, etc. So puree all the veggies and put in his favorite food. You can also add additional flavors like garlic or butter to make the vegetables more appetizing. Trust us, he won’t complain even a wee bit.
This is one of the smartest ways to get toddlers to eat vegetables. Sometimes, your toddler may get bored of his regular meal. Making the veggies look fun can make an enormous difference to his appetite. Cut the vegetables into fascinating shapes and sizes using a cookie cutter. Or create colorful faces and other designs with vegetables. You can make a face on a vegetable sandwich using sliced olives for eyes, tomato for ears, carrot stick for the nose, bell pepper for mustaches. Add any other impish feature that you think may appeal to your toddler. The other easy way is to cut veggies into small pieces and arrange on a colorful plate.
Toddlers like the idea of dipping and eating finger foods. So, give your toddler a yummy dip to dunk his veggies. You can serve different types of dips like peanut butter, yogurt, cheese dip, hummus, ranch dressing, and applesauce. He may, at first turn up his nose, but eventually, it will become a sort of game for him.
The sight of Broccoli can be repulsive for a toddler who is hoping for a plate of macaroni and cheese. But if you tell him that he is a Triceratops, who needs to eat five mini trees to beat a T-Rex, then those florets will become a lot more appealing. Relating foods to the things he loves is a great way to make him take a few healthy bites. Also, giving interesting names will make the veggies less boring.
Take your toddler to a grocery store or the farmers market and let him select the vegetables. He may choose a bright red tomato, a green zucchini, and a shiny purple eggplant and will ask you to prepare his chosen food for dinner. If possible, plant a kitchen garden with your toddler and teach him how to grow his favorite veggies.
Your toddler is more likely to eat his creations. So, if possible, let your toddler help you prepare the foods. Give your little assistant odd jobs like washing the lettuce, tearing the spinach or scrubbing the potatoes. Let him make his tacos with minced chicken, cheese, tomato and shredded lettuce.
If nothing works, then offer your toddler an incentive, like a bar of chocolate or his favorite dessert. It will surely make your toddler finish his bowl of veggies. Tell your toddler that if he does not eat the dinner quickly, he will not get the dessert. Or reward every bite of veggie he takes with a sticker or a candy. Ask him to go ahead and collect more!
It is hard to get your toddler to eat asparagus if you don’t go near it. So be a good role model. Sit down with your toddler at dinner and start eating the colorful veggies.
Lastly, keep trying. Toddlers are very picky when it comes to food. So even if your toddler refuses to eat the greens, continue putting vegetables on his plate. Your persistence will surely pay off one day.
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Article was originally posted on Momjunction
With issues like obesity and allergies in kids being a major concern among parents, it is important that you are aware of grooming your kid to take care of himself. Along with this, if you follow a perfect lifestyle that balances your child’s eating habits and health equally, it is great benefit for the entire family.
Your dining table can turn into a war field if your menu has broccoli or spinach in it! Don’t start to pull your hair or shot at your kid to make him eat healthy food. Instead you can follow these healthy tips that can help you persuade your kid to eat well and stay healthy at the same time. Hence it is important that in this growth stage, the child has to be given healthy foods so as to ensure maximum development. In this article, we have compiled a set of 18 health tips to help you inculcate healthy eating for kids.
Here are the tips to develop healthy eating habits for toddlers and younger children:
Well, it’s that simple- cooking a healthy meal and snack may not be as tasty as the unhealthy ones, but there are good chances that the child may gobble it up. This trick is certainly not fool-proof, but the success rates are good. Some examples of healthy food include fruits, dairy foods with less fat, pastas, grain breads, and cereals.
This idea solely relies on the phrase “practice before you preach”. After all, you can’t expect your child to obediently chomp down on veggies for dinner while you are munching on those French fries and burger. Include a salad with a light dressing in your order. Go for the mustard instead of mayonnaise on your dishes. Choose stir-fried dishes and steamed dishes rather than choosing fried dishes. If you start to eat healthy and keep the junk food at bay, your child will follow you and do the same. This concept may sound simple, but works almost every single time.
So what if they eat it but don’t say yum? Research suggests that toddlers take 15 tries or more before getting accustomed to a certain food. So don’t give up, keep on giving it to him/her, he/she’ll eventually like it.
One real fact that you need to get right is that the time doesn’t matter. It isn’t a norm to have pancake with juice as a breakfast and a grilled sandwich during lunch. A little here and there won’t do any harm. Give him/her the freedom to have oatmeal during dinner or cheese pinwheels for breakfast, he/she’ll be more than happy to eat it.
Family meals are best way to encourage healthy eating habits for kids. This will help your child to eat healthy foods and get a more positive attitude towards the family. Studies have shown how those who have more family meals tend to eat more grain and whole wheat foods rather than those who don’t. In case the elder ones are busy elsewhere, Sunday brunches might work as a charm as well.
No! This does not indicate that you eat them. Rather, keep them in lesser quantity or better yet, don’t keep them. For it is obvious that the toddler won’t complain of not getting junk if there aren’t some in the house. But keep in mind that it is good to let them eat it occasionally such as a birthday party so that they learn that these foods are to be consumed in moderation.
If your child drinks more juice and milk than the regular amount that is to be consumed, you may want to take steps and encourage your kid into eating other foods too. Too much of anything is bad, even if it is the healthiest food in the world.
Always remember that the choices that you make while shopping for food is very important to make your kids accept what they are going to eat. Make sure you buy fresh fruits, vegetables, low fat yoghurt, natural peanut butter, whole wheat bread, whole grain crackers and cut out salt loaded snacks from your grocery list. Buy milk instead of sugary stuff like colas and sodas.
Children need all kinds of vitamins such as A, B, C, D, E, K, etc., to grow into a healthy individual. You can find these vitamins available in dairy based foods, poultry, fish, vegetables and fruits. Pack your kids’ lunch using healthy ingredients to make sure that they get their daily dosage of vitamin.
Offer your kids vegetables and let them peel, grate or slice them; tell them to add few flavors of his choice. When your kids see how the food is prepared, they would be tempted to eat it. When he is making a dish with a vegetable that he don’t usually like, the self-made sense pushes him to eat it.
There are many tactics that you can follow while cooking to make sure that your kids get enough calcium every day. You can make a salad with a low fat yogurt as a dressing, add cheddar cheese in omelets, low fat cheese to sandwiches, make mini pizzas with whole wheat dough, and stuff cheese cubes in snacks which needs to be grilled.
You can make your kids eat strips of fresh fruits and veggies by giving them a flavorful dip each time. Offer a small cup of vanilla yoghurt with apple pieces or serve crisp veggie strips with some hummus. Refrain from adding mayonnaise in the dips and instead, opt for peanut butter or a simple lemon honey vinaigrette.
Kids tend to suffer from constipation every now and then, which can be averted by adding lots of fiber in their diet. When your kids eat a fiber rich diet with enough water, constipation can be prevented. Make sure your kid’s plate of food has fiber of 5 gms or above. Offer foods rich in fiber, such as a half cup of navy beans, baked sweet potato or flakes of bran.
If you are serving a favorite dish of your kid, serve a single portion. Never let your kids eat a bag of chips or a box of ice cream. You can also serve it beforehand in the kitchen and then take it out to the dining area. Pack smaller portion of food in the refrigerator to help you serve the single portion easily to your kids.
Create interesting shapes with veggies, fruits, low fat cheese slices, breads or tortillas to make your kid’s eating time a fun filled one. Fill long skewer sticks with cottage cheese, low fat cheese, pineapple pieces, apple, cucumber, cherry tomatoes and other fruits and serve with a dip along side. You can also create funny faces using the foods on the kid’s place to let him eat on his own.
Most parents make the mistake of branding their kid stating that ‘he hates broccoli’ or ‘she hates milk’. Do not commit this mistake as the preferences of your kids tend to change as they grow and they would love to experience new tastes in food. This means they would even begin to love the foods that they did not like during their childhood. Hence branding them as a picky eater would prevent them from trying these foods.
When you avoid favorite snacks of your kids like chocolates, fast foods or potato wafers altogether, it can lead to obsession for those foods, binging or even stealing. You can offer a weekly allowance for your kids to visit the canteen or buy their favorite food once in a while to keep them happy and contented.
Healthy breakfast eating for children is very important. Most kids tend to skip breakfast while they are leaving for school. This is most unhealthy, so make your kids to follow the habit of eating a cereal with milk, fruit with yoghurt or a fruit with a wheat bread toast every morning to stay active and perform better at school. You can develop this habit in your kids if adults also join the kids at this time and eat together.
Following these simple steps may help your kid ace the habit of healthy eating- educating your child about the ‘good’ and ‘bad’ foods, and letting him indulge once in a while is one of the best ways to keep your kid from developing unhealthy eating habits.
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Article was originally posted on Momjunction
As soon as you are confirmed about your pregnancy, it’s obvious that your first concern is to make sure that you take the right amount of nutrients and minerals. Calcium is one of those important minerals that are highly essential for you and your unborn baby.
Consuming calcium helps in various changes which happens in the fetal stage.
Insufficient calcium results in rickets or results in weak limb bones. This can lead to retarded growth if not taken in adequate amount.
No, avoiding calcium is not the solution. You need to have adequate reserves of calcium to avoid health disorders later in life. Not taking enough calcium during pregnancy can lead to the following:
While you are pregnant, you need to be extremely careful to include calcium in your diet. It is not just milk that will give you a good dose of the wonder mineral. There are various dairy and non-dairy foods that can add a dose of calcium in your daily menu. Before you try any of these, make sure to first check with your doctor:
While having milk is the easiest way to get your calcium requirement during pregnancy, it could be a problem if you are lactose intolerant. Cases where the enzyme called lactase is not able to break down lactose, the sugar in milk, are called lactose intolerance. You could be one, if drinking milk leads you to feel the following symptoms:
In such cases, speak to your doctor about supplements.
Does the smell of milk make you feel queasy in your stomach? It is normal to feel nauseous about milk during pregnancy. You don’t need to give up on milk in your diet altogether though. You can substitute it with some smart choices after consulting with your doctor.
Here are a few ways to sneak in some calcium in your diet:
Supplements are taken if the main source is inadequate to fulfill the required need. For those cases where you are unable to fulfill your calcium needs, choosing a supplement might be a good option. Consult with your doctor to know the best choice.
While you are trying everything that will be healthy for you and your baby, make sure you keep the following in mind:
As your baby grows in your womb, you will need to be more agile and on your feet than you are now. Once your baby is born and you cross the feeding stage, continue to pamper yourself with the goodness of calcium.
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Article was originally posted on Momjunction
Image credit: The Finder Singapore
There’s already so much you have to give up when you’re pregnant. You’ll love us for telling you this – caffeine isn’t one of it!
Everyone loves their morning coffee and tea – it helps us wake up and gives us the needed boost to kickstart our day! It’s pretty much become a habit for us to grab that morning cup, but pregnant ladies who were heavy drinkers of coffee and tea really should cut down on those drinks during their pregnancy and have it in moderation.
Caffeine, like anything else that pregnant ladies consume, will be passed on to the baby that’s growing inside them via the placenta. However, because baby’s metabolism hasn’t matured yet, they won’t be able to fully process the caffeine.
According to the American College of Obstetricians and Gynecologists, a “moderate amount” of caffeine during pregnancy is defined as less than 200 milligrams a day.
We’ve listed down the amount of caffeine that’s in your usual Kopi and Teh. Do note though, the amount stated is based on the average coffeeshop cup size. But remember, foods such as chocolates and certain soft drinks, contain caffeine too, so take them into account when deciding if you should have a second cuppa!
Here are caffeine values for some drinks:
These values are on average.
Kopi from your local kopitiam
Teh from your local kopitiam
Starbucks Coffees (Take note that the caffeine content in Starbucks drinks can vary even when ordering the same drink from the same outlet)
Caffe Americano
Caffe Latte
Espresso
Soft Drinks (Can)
Also take note that the above list is only for caffeine content – some of those drinks may have less caffeine in them, but are actually a LOT sweeter than those with higher caffeine. All that sugar could lead to gestational diabetes, which is also bad for both you and your baby!
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Doing a bit of a workout while you’re pregnant is something that’ll help you throughout your pregnancy. You don’t need fancy equipment, gym membership, or even a lot of time committed to stay fit.
Most importantly though, you should check with your healthcare practitioner before you start exercising. If you were exercising regularly before pregnancy and there are no complications in your pregnancy, you can continue working out as you’ve done before, but with a focus on duration instead of intensity.
Standing at the Starting Line
Starting out can feel intimidating, but the moment you get exercising, it’ll all fall into place! For the first one or two weeks, all you need to do is exercise for 10 to 15 minutes per day, and then increase it by 5 to 10 minutes until you hit 30 minutes. Try not to go beyond 30 minutes of working out unless you were already physically active before your pregnancy.
Here are some safer exercises for you to do:
Activities to avoid doing while pregnant:
Run your fitness routine by your healthcare practitioner to make sure that the activities aren’t risky for both you and baby.
Benefits From Exercising During Pregnancy:
Things to Consider
1. Eating Enough Calories
Remember that you should be eating around 1.3 people’s worth of food and calories in a day, and that exercise burn calories, so you’ll have to eat quite a bit more depending on your exercise routine.
You’ll need to be well nourished for both you and baby, and if your body mass index (BMI) is within a healthy range of 18 and 25, you should eat 340 more calories a day during your second trimester, and 450 more calories a day during your third trimester.
2. Wearing the Proper Attire
Three factors that you’ll need to consider for your exercise attire are:
?3. Hydrating Yourself
Drink lots of water before, during, and after your workout to keep dehydration at bay. It’s vital for pregnant women to stay well-hydrated, as water helps your baby to develop healthily. Water is a big part of forming the placenta, which baby relies on to receive nutrients during your pregnancy, and will form the amniotic sac later in pregnancy.
Dehydration during your pregnancy can lead to serious complications such as: inadequate breast milk production, neural tube defects, premature labour, and low amniotic fluid, which could lead to birth defects because of a lack of nutrition to baby.
One easy way to check how well-hydrated you are is to see the colour of your urine. If it’s semi-clear, you’re pretty well hydrated, but if it’s yellowish, you’ll need to drink more water.
4. Don’t Overexert
Exercising until you’re gasping and out of breath while pregnant is a major no-no. If you’re unable to have a comfortable conversation at your current pace, bring your exercising pace and intensity a notch down.
Here are some signs that you should take it easier when you’re exercising:
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It is probably one of the most worrying news to receive if your Gynae tells you that you’ve failed the glucose test and that you have Gestational Diabetes (GD). Having GD can cause problems for both you and baby during the pregnancy and might affect your birth plan.
Good news is, it can be controlled if you follow a healthy meal plan. Most often than not, the level of glucose will be reduced once you start eating right!
6 steps to reduce your glucose level
1. Eat small amounts of food about every 2 to 3 hours.
Spreading your carbohydrates evenly throughout the day helps keep your blood glucose stable.
2. In every meal and snack, include some healthy protein.
Protein helps you feel satisfied and full of energy throughout the day and helps even out your blood glucose.
3. Eat a very small breakfast, with a similar midmorning snack about 2 hours later.
When you have GDM, your blood glucose tends to be high in the morning. To offset this, your meal plan will probably have fewer carbs at breakfast than at lunch or dinner. For example, your plan may specify a breakfast that includes one milk serving, one starch serving, and some protein.
4. Choose high-fibre foods.
Good sources include whole-grain breads and cereals, fresh and frozen vegetables, and beans. Fruits are also a good source of fibre. Most plans include fruit in afternoon or evening meals and snacks.
5. Watch out for sugar and concentrated sweets.
Sweets raise your blood glucose quickly and significantly without giving your body the nutrition it needs. Here are some tips:
6. Be careful about fat, especially if you’re gaining weight.
Follow these suggestions:
Tips to stay healthy during your this period
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