HEALTHY TIPS FOR PREGNANT WOMEN

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Child bearing is fun and happiest moment in life of every woman, it requires of every woman to put in place heathier lifestyle choices during the period of pregnancy even before or after. 
    Here are tips needed to work towards healthier lifestyle, these tips are also important even if you aren't pregnant but hoping for having a baby someday as you will gradually develop new lifestyle habit you might give your baby the best possible start in life and ba a healthy example to your family for a lifetime.
1. Healthy weight: Necessary weight level during pregnancy helps grow to a healthy size, while toomuch or little weight may results to serious health problem for both mother and the baby.
   Disadvantages of much weight During pregnancy
- It increase the chance of developing gestational diabetes (diabetes during pregnancy)
- It increases high blood pressure during pregnancy
- It increases high risk of type 2 diabetes and high blood pressure later in life And other related problems.
    Adequate amount of weight guarantee an easier pregnancy and delivery and gain back healthy weight after delivery.
   The amount of weight in demand during pregnancy depends on the woman body mass index before pregnancy because it is the measure of your weight in relation to your height. A pregnant woman should endeavor to see her doctor for counseling on the idea of her weight during pregnancy.
2. Healthy eating: eating healthy food and low calories beverages, particularly water and the appropriate number of calories may help you and your baby gain the proper amount of weight.
     Your weight, height, age and how quickly you gain weight are factor's that determine amount of food and calories you might need. According to central for disease CDC, pregnant woman need no extra calories in her first trimester if you have really weight, in your second trimester, you need about 340 extra calories a day and about 450 extra calories a day during third Trimester while extra calories maynot needed in final week of pregnancy, pregnant woman must always check on her medical personnel for advice.
  FOOD AND BEVERAGES NEEDED BY PREGNANT WOMEN: 
Nutrition plan for pregnancy woman should Includes nutrients rich food and beverage each day:
- Fruit and vegetables (Provide fiber and vitamins)
- whole grain such as oatmeal, whole whole grain bread and brown rice (provide fiber, vitamins and other needed nutrients)- Fat free or low, fat milk and milk products or none diary soy. Almond, rice or other drinks with added calcium and vitamin D.
- protein foods from healthy source such as beans and peas, eggs, lean meat, seafood that's low in Mercury, unsalt nuts and seeds.
      A healthy eating plan also limit salt, solid fats such as butter, lad, shortening and sugar sweetened drink and food.
  How to schedule your nutrition plan
- During breakfast, consume fruit like berries or a banana with hot or cold cereal.
- During lunch, Eat salad with  beans or tolu or other non protein.
- Dinner, consume a lean serving of meet, chicken, turkey. Pregnant woman should always see her medical personnel for more advice.
Food and Drink that should be avoided during pregnancy: 
Food and drink like, alcohol, caffeine, fish that may contain high content of mecury, food that may cause illness in the pregnancy to the woman or the fetus and anything that's not food.
3. Physical activities: It's advisable that all pregnant women should be physically active during pregnancy as it guarantee the following:
1, It will help you and your baby gain the appropriate amount of weight
2. Reduce backache, leg cramps and bloating.
3. Reduce the risk of gestational diabetes
4. Reduce your risk for postpartum depression
5. Reduce the risk of problem during pregnancy such as preclampsia 
6. Reduce the length of labor and postpartum recovery
7. Reduce the risk of having cesarean section.
Physical activities include: Walking and running around, playing, sleeping, lifting little weight etc.

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