One of my gorgeous clients is newly pregnant and this prompted an article relating to nutrition and exercise during pregnancy. What a wonderful time this is, and even more important to really look after yourself and your body. Besides maintaining a healthy weight, it is crucial to keep yourself fit and ensure that you are eating well balanced meals regularly for the demands of your growing baby.
Lets talk nutrition first.
Here are a few tips to a healthy baby and fit body:
1. Eat 5 - 6 small meals a day, to avoid heartburn and energy crashes.
2. Eat a balance of complex carbs, lean protein and good fats at each meal. This will help reduce cravings.
3. Drink 8 - 10 glasses of water a day and avoid fizzy, sugary drinks.
4. Eat natural (organic if possible), unprocessed foods.
5. You only need an extra 300 calories per day during the second and third trimester, so do not eat for 2!!
Working out:
Listening to your body is key to success. You will have a few energy spurts and dips, so workout accordingly. Depending on your conditioning before your pregnancy, you can choose an exercise program that best suits you. If you already have a workout routine, you may continue this throughout your pregnancy so long as you take care and you don't overdo it.
If you are unfit don't dispair, its never too late. Choose low impact exercises (hire a trainer to guide you, even if its for 1 session to demonstrate correct form), walking, swimming, water aerobics, yoga and pilates are all excellant choices.
Keep it simple. No need for heavy resistance, be creative using filled water bottles or light weights if you have them, this is great as its low impact and you can perform these workouts during every trimester.
4 or 5 times per week, 30 to 45 minutes per session will keep you strong and healthy. Have fun and enjoy this special time of your life. Lookout for my next blog as I will post a few example exercises to follow during pregnancy.