Diet & Exercise during pregnancy
You don’t need to make huge changes to your diet when you become pregnant, you just need to make sure that you eat a variety of wholesome foods every day in order to get the right balance of nutrients you and your baby need. You should also partake in moderate activity on a regular basis.
• There's no need to 'eat for two' when you're pregnant. It's the quality not the quantity that's important. With a few exceptions you can continue to eat all the foods you enjoy.
• Eating healthily often means just changing the amounts of different foods that you eat rather than cutting out all your favorites.
• The more active you are during pregnancy, the easier it will be for you to adapt to your changing shape. It will also help you to cope with labor and get back into shape after the birth.
• If you feel tense after a hard day's work, physical activity is an excellent way of relaxing and it will help you to sleep soundly.
• Keep up your normal daily physical activity or exercise for as long as you feel comfortable. Activities such as brisk walking, swimming, and gentle toning and stretching classes are ideal during pregnancy.
• If you didn't do much exercise before you were pregnant, don't suddenly take up strenuous exercise. Remember, you should still be able to hold a conversation when exercising at the right level but your heart should be beating faster than normal, you should be breathing more deeply and feeling slightly warmer.
• Try to keep active on a daily basis. Building in half an hour of activities like brisk walking or swimming can be of real benefit to your health and well-being. If you can't manage that, any amount is better than nothing.
• It is important for your baby's development that you don't overheat. Avoid strenuous exercise and be careful exercising in hot weather.
• Avoid contact sports (where there is a risk of being hit in the stomach) or any high impact exercise that puts strain on your joints or ligaments.
• Drink plenty of fluids.
• If you go to exercise classes, make sure your teacher is properly qualified, and knows that you're pregnant and how far your pregnancy has progressed.
• You might like to try swimming because the water will support your increased weight.