You are here: Home » Latest News » Issue 24: Fitness, Nutrition & Hydration in Pregnancy
Posted: 28th November, 2024
Pregnancy is a time of incredible change, and taking care of your health is more important than ever. By focusing on nutrition, fitness, and hydration, you can support a healthy pregnancy and prepare your body for the journey ahead. Read our previous blog post on Staying Healthy During Your Pregnancy.
Eat plenty of fruit and vegetables. These provide vitamins and minerals, as well as fibre, which helps digestion and can prevent constipation.
Eat at least 5 portions of a variety of fruit and vegetables every day—these can include fresh, frozen, canned, dried, or juiced fruits and vegetables. Always wash fresh fruit and vegetables carefully.
Find out what counts as a portion of fruit or vegetables.
You will probably find yourself more hungry than usual, but you do not need to “eat for 2″—even if you are expecting twins or triplets.
Try to have a healthy breakfast every day. This can help you avoid snacking on foods that are high in fat and sugar.
Eating healthily often means changing the amounts of different foods you eat so that your diet is varied rather than cutting out all your favourites. You can use the Eatwell Guide to get the balance of your diet right. It shows you how much of what you eat should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal but try to get the balance right over a week.
The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour.
You can keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable.
If you had a straightforward birth, you can start gentle exercise as soon as you feel up to it. This could include walking, gentle stretches, pelvic floor and tummy exercises.
It’s usually a good idea to wait until after your 6-week postnatal check before you start any high-impact exercise, such as aerobics or running.
If you exercised regularly before giving birth and you feel fit and well, you may be able to start earlier. Talk to your midwife, health visitor or GP.
If you had a more complicated delivery or a caesarean, your recovery time will be longer. Talk to your midwife, health visitor or GP before starting anything strenuous.
Issue 24: Fitness, Nutrition & Hydration in Pregnancy
https://sussexlmns.org/news/issue-24-fitness-nutrition-hydration-in-pregnancy/
Sussex Wellbeing and Exercise in Pregnancy Programme
23rd January, 2023
27th June, 2024
26th October, 2023
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