Enjoying A Fit Not Fat Pregnancy

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<h1>Enjoying A Fit Not Fat Pregnancy</h1> <p align=right>by Susan Hall</p> <div align=justify>The decision to try for a baby is a big one. You and your partner have decided the time is now right. Many things will enter your mind, but the one thing you may be overlooking is your own physical condition. You are about to enter a marathon. Just ask yourself, “can I run 26 miles?” Now unless you are already an athlete the answer will be a resounding, NO. Marathon runners train constantly to stay fit enough to take part in a 26 mile 3-4 hour event, whereas you are entering a marathon taking 9 months to complete. In an ideal situation you would go into training for pregnancy to ensure that you are fit enough to take on this wonderful marathon. Of course few people do. It is important, however, to keep your weight within certain parameters. Underweight women often have problems conceiving, as do those classified as obese. Aim for a body mass index (BMI) of between 20-25. Smoking has an even greater effect and can severely reduce the chances of conceiving. One vitally important measure you should take prior to and during pregnancy is to increase your daily intake of folic acid. The normal healthy diet will provide 200 micro grams, which should be increased to 600 micrograms with supplements. If taken prior to and for the first 12 weeks of pregnancy it will reduce the risk of neural tube defects such as spina bifida. The prospective father should also “go into training” by sticking to a health balanced diet and reducing his alcohol intake to aid his fertility. It has been found that a zinc deficiency can result in reduced male potency, which can be caused by high levels of alcohol consumption. Selenium is also a very important nutrient for male fertility and is found in cereals, seafood, meat, mushrooms and brazil nuts. Being overweight during pregnancy can be dangerous for both mother and child with high blood pressure and diabetes being just two of the problems encountered. If you have any consideration for the health and development of your child smoking must cease, along with the consumption of alcohol and the reduction of caffeine intake, which reduces the body’s ability to absorb iron and other nutrients. Weight gain during pregnancy is of course perfectly natural, but never use the excuse “I’m eating for two.” A total weight gain of 27lbs during the term is considered ideal. Increases above this figure will not necessarily increase the baby’s birth weight. A healthy balanced diet is essential however, and your daily intake should include, high fiber in the form of fruit, vegetables, grains and pasta. Dairy products including milk, yogurt and cheese are an excellent source of calcium. Oily fish should be eaten twice a week, including tuna, salmon, mackerel, trout and sardines. Foods to avoid or seriously reduce include sugar rich and high saturated fat products like cakes, biscuits, fizzy drinks and chocolate. One point to mention here is the increased fiber intake; highly beneficial in reducing the problem of constipation often suffered during pregnancy, needs to be offset by proportional increase in fluid intake in the form of water and natural fruit drinks. If a balanced diet is followed it is not generally thought necessary to take any other vitamin supplements, as there should be plenty of vitamin C & D available. Although vitamin A is also generally good for you, it is recommended that pregnant women avoid liver and liver products as these can contain exceptionally high levels, which can build up in the mother’s liver and affect the fetus. For the same reason, if you wish to take any supplements during pregnancy make sure they are specifically for pregnant women, as they will have lower vitamin A content. It is important to take regular gentle exercise during your confinement, and with the correct guidance you can stay in shape, produce a health baby, with an easy labor and quickly regain your body tone. Following these guidelines you should enjoy a fit not fat pregnancy. If you would like to learn more about your exercise and dietary needs before, during and after childbirth feel free to visit my web page for further advice. Susan Hall</div> <p align=center>Article source: <a href="http://www.ArticlePros.com/Womens-Health/pregnancy/article-68854.html">ArticlePros.com</a></p> <table align=center width=550 cellspacing=1 bgcolor=silver cellpadding=5> <tr bgcolor=antiquewhite> <td> <p align=center><b>About the author</b></p> <p align=justify>Susan Hall is a UK based freelance writer. Her areas of interest are health and the internet.<br /> You are free to use this article unaltered.<br /> http://www.usemyinfo.com/pregnant</p> <p align=left><a href="http://www.usemyinfo.com" target="_blank" title="will open in new window" class=blue>http://www.usemyinfo.com</a></p> <p align=center><input type=button class=asubm value="Other articles by Susan Hall" onclick="document.location='http://www.ArticlePros.com/author.php?Susan Hall'" style="height:20px;cursor:hand"></p> </td> </tr> </table>