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Fitness for Expecting Mothers

Fitness for Expecting Mothers Expecting mothers do need to keep a watch on their diet and physical exercises, not just to take care of their own selves but also to ensure the sound development of the baby. Complete physical and psychological fitness for expecting mothers is therefore very important. The conventional norm of “eating for two” is a myth. An expecting mother primarily eats for herself as the baby's needs are just about one-eighth of the diet taken. On an average, a pregnant woman needs approximately 300 additional calories, over and above her normal needs, per day during the second and third trimester of pregnancy.

Fitness for expecting mothers begins with a well planned diet chart. Eating a variety of foods every day can ensure that the woman gets all the required vitamins, minerals and other essential nutrients while also enjoying different tastes. Proteins in meat, fish, poultry, milk, eggs, beans and dry fruits are most essential for the growth of fetes. Consumption of whole grains should not be limited to bread, rice and pasta. The healthier options comprising sprouted grains and breakfast cereals such as cornflakes, oat meal, wheat flakes are good to be included in the diet while planning fitness for expecting mothers. With a variety of protein rich food, a mom-to-be can enjoy fulfilling meals with high satiety value. Along with this, 3-4 servings of vegetables, 3 servings of fresh seasonal fruits and 2-3 servings of yogurt or low fat milk / cheese is a good choice. A balanced diet comprises meals from all food groups.

Fresh foods are best when it comes to fitness for expecting mothers. Packaged and processed food should not be consumed excessively. Care must be taken to avoid:
  • Alcoholic drinks and smoking
  • Sushi containing under-cooked fish
  • Hot dogs, sausages and hamburgers containing nitrates
  • Smoked seafood and cured ham
  • Unpasteurised milk and artificially sweetened juices
While planning fitness for expecting mothers, it should also be remembered that pregnant women have a substantial requirement for folic acid, iron and calcium. The vitamins may be taken in the form of tablets or capsules. Spinach, broccoli, lentils and soya beans are some rich sources of iron. Proper intake of fibre and fluids is also necessary in daily diet to ensure fitness for expecting mothers.

Complete fitness for expecting mothers also calls for some relaxing exercises to boost the mood and reduce pregnancy aches and cramps. Walking and yoga are some good ways to relax your nerves. Strenuous exercises are a complete no-no and excessive physical activity must be avoided during the last 2-3 months of pregnancy. Do check with your doctor before selecting any exercise routine, when you are chalking out a plan for fitness for expecting mothers.

Adequate relaxation and sleep are certainly important factors in fitness for expecting mothers. Pregnant women should keep themselves busy with activities they enjoy the most, for a cheerful mood.

Listening to good music, reading a nice book or spending quality time with friends and family members can be a few options. Occasionally, they can give in to the temptation of nibbling on their favourite snacks.

Fitness for expecting mothers is easy to achieve when they simply start to enjoy taking care of themselves and the precious baby.
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