The Healthy Pregnancy Plan


Pregnancy is a difficult time in a woman’s life. Although, it brings a perfect result in form of a newborn.  But, while a woman is pregnant, she needs to take proper care for herself both physically, and emotionally. Below are given few such important guidelines that will ensure the to be mother, a healthy pregnancy, and a healthy baby, as a result.

So, here are those vital guidelines:

  • Find A Suitable Gynecologist/ Midwife

As soon as your pregnancy is confirmed. It becomes important to have a good antenatal care. Find a doctor, and organize your pregnancy with him/her. Doctor might run few tests, and ultra sounds during the course of pregnancy. Also, the new mother to be, should be helpful in discussing her health history, and whether she was on some medications; with the doctor. So, to avoid any later complications.

  • Follow A Healthy Pregnancy Diet

Try to eat a well-balanced diet, rich in fruits, vegetables, whole-grains, protein, calcium, vitamin D, and Omega 3 fatty acids. Good foods to consider are nuts, seeds, oily fish (twice a week), milk, eggs, and lean meats. Also, make sure the meat, and dairy products are cooked/ boiled-up, properly. As they might carry bacteria that can interfere with the healthy development of your baby. Just remember, you need to take 300 calories more during the pregnancy. Overeating can also be injurious to the health of the mother, and the newborn as it may lead to gestational diabetes, high blood pressure, and obesity.

  • Take A Good Quality Prenatal Supplement

It is important for the pregnant mothers, to take prenatal supplement with more amount of Iron and Folic acid, as these vitamins can protect your newborn from having any neural tube birth defects. While, the pregnant mother is on prenatal vitamins, she should avoid the high doses of it,  as it might cause health concerns to her, and her baby as there are no relevant scientific data,  to prove the safety of mega-doses of supplements during pregnancy. So, caution is advised.

  • Foods to Avoid
  • Limit the consumption of caffeine as it has no nutritional benefits, and might cause Iron malabsorption in your developing baby. Caffeine is a diuretic, and a stimulant, and can increase the blood pressure, and heart beat if consumed during pregnancy. Switch to decaf instead, if very necessary.
  • Stop alcohol consumption as it quickly reaches the placenta, and blood stream of your baby. Which is dangerous for your baby as it might cause learning difficulties, and other serious health complications. It, also is a leading cause of miscarriage in the first trimester. So, completely avoid it during pregnancy.
  • Avoid smoking as it might lead to miscarriage, low birth weight, premature delivery, and other such serious pregnancy complications.
  • Exercise Regularly

Exercise is very important during pregnancy as it might build your strength, improve your blood flow, keep you in happy mood, help you to have an easy delivery, and can also, ensure easy weight loss, in post-delivery period. Some friendly types of exercise during pregnancy includes:

The intensity of exercise during pregnancy, needs to be modified.

  • Take Proper Rest

Try to get plenty of rest. If you are having trouble getting proper night’s sleep then take a nap during the day. Try to always, sit in a relaxing position. As, you are going through hormonal changes, it becomes more necessary to find ways to deal with the extra fatigue. Pregnant mothers can also try the following relaxation techniques to deal with the extra stress:

These were few basics guidelines to follow during pregnancy to ensure healthy results.

Syeda Kiran Zahra Hussain
Syeda Kiran Zahra Hussain, is a certified Integrative Nutrition Health Coach, IIN, U.S.; a certified Functional Medicine Expert, FMU, U.S., and a certified Holistic Nutrition Therapist, SNHS, U.K. She is an expert writer about the topics that deals with nutrition, holistic health, and functional medicine.

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