Your Complete Guide to Eating Healthy During Pregnancy

Pregnancy is a blissful condition every woman yearns to experience at least once in her lifetime. But at the same time, this phase can bring about a host of doubts and worries as the body undergoes multiple changes in a short span of time.

The period is undoubtedly challenging as it puts the body under various forms of stress – emotional, physical and mental. Not only is it essential for the women to keep their fitness levels at their best while nurturing the baby in their womb, but also it is imperative to eat nutritional food to serve both the mother and the baby efficaciously.

Maintaining an optimum weight and fitness level during pregnancy goes a long way in helping the women combat the various complications associated with it while preventing several others during birth, postpartum and lactation periods. Additionally, it also helps battle every woman’s apprehension to achieve permanent weight loss after pregnancy.

Anaemia, intra-uterine growth retardation, pregnancy diabetes, hypertension, low liquor amnii volume and low birth weight infant, preterm labour are the most prevalent conditions associated with pregnancy.

Why a Healthy Diet is Beneficial for Mother

It is very important to eat healthy during pregnancy because of the following benefits.

Minimum Complications

Dealing with unhealthy pregnancy cravings may be challenging, but it is entirely useful in the long run for the health of your baby.

Enhanced Energy

Most women experience crippling fatigue during their pregnancies. Maintaining a healthy diet and eating every 3 to 4 hours will keep your energy levels high.

Fetal Development That Is Successful

A perfectly balanced diet is exactly what your baby requires to grow correctly.

Sleep Improvement

Numerous factors, such as bathroom breaks, nausea or aches and pains, can keep you awake at night during your pregnancy! Making sure you eat full and complete meals every day and avoiding too much caffeine will certainly help with your beauty sleep.

So, here’s a comprehensive guide to the superfoods that help you nourish your baby during pregnancy while keeping you fit and healthy – pre and postpartum. Knowing such things is always recommended if you want to live a healthy life.

Vegetables and fruits: Green leafy vegetables like kale, broccoli, spinach, lettuce are an excellent source of vitamins, minerals in proper amounts that help in the overall development of the baby’s body parts and avoid any birth disorders. Minerals like folic acid are essential for avoiding neural tube defects and other growth disorders, and are found in abundance in green leafy vegetables, broccoli, oranges, avocado, or fortified bread and cereals. Including such food in your diet is always benefits because it is one of the best tips to achieve permanent weight loss.

Legumes: Apart from vegetables, legumes are also rich sources of proteins that help build immunity and maintain optimum hormonal levels during all the pregnancy trimesters.

Whole grain foods: It’s best to consume high-fibre grains like multigrain bread, pasta, rice or cereal. Adding fibre to the diet helps prevent constipation which may get more troublesome as pregnancy proceeds due to the additional force exerted on the gut by the increasing size of the uterus.

Meat, fish and Poultry: Experts recommends 3 ½ serves of lean meats, poultry, fish, eggs, tofu, nuts/seeds or legumes/beans to deliver the protein requirement of the day. One serving ideally comprises of 65-80g cooked meat or poultry, 100g fish, 2 eggs, or 1 small handful of nuts/seeds. Poultry, red meat and tofu are rich sources of iron and help prevent iron deficiency anaemia.

Iodised Table Salt: Although an excessive amount of salt is best avoided, iodised varieties supply the much-needed iodine for preventing goitre and other disorders related to an underactive thyroid.

Prevention is always better than cure, so it’s advisable to consume the recommended foods in the right amounts during pregnancy. This not only ensures a healthy growth for the child but also an easy and rapid recovery for the mother.

9 Reasons Why Weight Training Is Incredible For Your Health

Strength training must be your topmost priority if you can only do one thing to improve your health. It requires the use of one or more muscle groups to complete a specific task, like lifting a weight or squatting. Strength training has become an essential component of most exercise programmes because of the growing body of evidence supporting its numerous benefits.


If you have ever thought about strength training, you might be wondering how it can help you. People generally have the misconception that weight training might not be good. However, the fact is, it has several health benefits that you must be aware of.


Here are 9 reasons why weight training is incredible for your health.


It Strengthens You

Strength training activities make you stronger. Gaining strength makes daily tasks like carrying heavy groceries or running around with your kids much easier. Furthermore, it aids athletic performance in sports requiring speed, power, and strength, and it may even aid endurance athletes by retaining lean muscle mass.


Decreases the Abdominal Fat

Fat around the abdomen area, visceral fat, in particular, maximises your chances of chronic diseases such as heart disease, type 2 diabetes, non-alcoholic fatty liver disease and certain cancers. Various studies have shown the effectiveness of strength-training exercises in reducing abdominal and overall body fat.


It Efficiently Burns Calories

Strength training increases metabolism in two ways. To begin, building muscle raises your metabolic rate. Muscles burn more calories at rest than fat mass because they are more metabolically efficient. Secondly, studies show that strength-training exercise increases your metabolic rate for up to 72 hours. 


Make You Look Leaner

You will appear leaner as you gain muscle and lose fat. Because muscle is denser than fat, it takes up less space in your body. As a result, even if you don’t see a change in the number on the scale, you may lose inches from your waist. Furthermore, losing body fat and building bigger and stronger muscles reveals more muscle definition, giving the appearance of being stronger and leaner. Along with the weight training, you also need to focus on the foods that boost your immunity because it is essential to be strong from the inside.


Improves Heart Health

Several studies have found that regular strength-training exercise can lower blood pressure, total and LDL (bad) cholesterol, and increase blood circulation by strengthening your heart as well as blood vessels. Strength training helps you maintain healthy body weight and also control your sugar levels. Blood sugar levels that are high are a significant risk factor for cardiovascular disease.


Minimise the Sugar Levels

Strength training may reduce your risk of developing diabetes and help those who already have it manage it better. Skeletal muscle aids in the increase of insulin sensitivity. It also lowers blood sugar levels by transporting glucose from the bloodstream to muscle cells. As a result, increased muscle mass can aid in blood sugar management.


Makes Your Bones Stronger

Strength training is essential for bone growth. Weight-bearing exercises cause temporary bone stress, signalling bone-building cells to take action and rebuild bones stronger. Strong bones lower your risk of fractures, osteoporosis and fall, especially as you get older. Strength training, fortunately, can provide bone-strengthening benefits at any age. Strong bones are important to live a healthy life.


Improves Health of the Brain

Strength training may improve the health of the brain and protect cognitively related to age decline. Multiple studies in older adults have found that participating in strength training enhance cognitive function (e.g., memory, processing speed and executive function) when compared to those who did not.


Boosts Your Mood

Weight training on a regular basis may improve your mood and mental health. Strength training has been shown in numerous studies to reduce anxiety and improve mood. Strength training has been shown to improve mood regulation by increasing self-esteem and self-efficacy. Furthermore, exercise promotes the release of mood-enhancing endorphins, which can contribute to a positive mood.


The Bottom Line

Whether you want to improve the strength of the body or lose belly fat, weight training is always beneficial. So, if you are already following a healthy workout routine, it is time to join a gym. The professionals will help you to start the weight training in an appropriate manner. Their guidance will prevent back injury, and you will save money.


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