If you are pregnant, exercise and a healthy diet could help you stay healthy

By: Editorial Team | | Updated: October 15, 2014 3:20 pm

A new study has revealed that healthy eating and increased physical activity, like walking during pregnancy is directly associated with a range of improved outcomes at birth. Until this study was conducted, there had been little evidence about the overall benefits of dietary and lifestyle interventions on women. Researchers from the University of Adelaide said that the results is world’s biggest study of its kind and offered healthy eating and exercise advice to pregnant women who are overweight or obese. Also Read - Stress in expecting mothers impact baby: Herbs to relieve stress during pregnancy

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The results suggested that women who received dietary and lifestyle advice increased the number of servings they consumed per day of fruits and vegetables, while reducing the percentage of energy in their diet derived from saturated fats. The scientists also added that women were also successful in increasing their physical activity, with about 15-20 minutes of brisk walking on most days of the week. (Read: 5 ways to start exercising during pregnancy) Also Read - Why babies kick in the womb and when it starts?

Study leaders had previously reported that there was a significant reduction in the number of babies born over 4kg to women who received the diet and lifestyle advice during pregnancy. The researchers were now able to report a range of other benefits for these babies, including a reduced chance of moderate to severe respiratory distress syndrome and reduced length of stay in hospital. Nearly 50 percent of women were overweight or obese during pregnancy. (Read: 10 diet dos and don ts during pregnancy by expert dietician Naini Setalvad)

The study was published in two papers in the journal BMC Medicine.

Here is a list of essentials that you should eat one way or the other.

Calcium: You have learnt from your school text books that calcium helps in bone and teeth development. More reason why you need it during your pregnancy. Your baby s calcium requirements need to be met for overall skeletal development. So have that glass full of milk and gorge on milk products like cheese, yoghurt, paneer. If you are lactose intolerant or develop intolerance during your pregnancy it is no reason you should miss on natural sources of calcium and depend on pills. Turn to non-dairy products rich with calcium to make up for the deficiency, says Deepshikha Agarwal, a Mumbai based dietitian and sports nutritionist expert. Other good sources include lotus stems, almonds, broccoli and til or sesame seeds.

Folic acid: Folic acid is essential for foetal brain and spine development. Often women are prescribed pills as doctors believe one might not include enough of it in the diet and hamper foetal well-being, informs Deepshika. Though you shouldn t miss out on your pills, you can supplement them by having tofu or soya paneer, dark green veggies like spinach and fenugreek, bottle gourd, musk melon, peanuts and peanut butter. Many women are allergic or might develop peanut allergy during pregnancy. If you notice any allergic reaction due to it, drop it from your food list. Other food items would still give you enough folic acid if taken adequately, says Deepshika.

Iron: It helps to up the haemoglobin levels in you and helps in the organ and cell development of your baby. Remember you need to keep your iron levels up as you are now responsible for your baby s health and development too, says Deepshikha. Have plenty of dark green veggies like spinach, fenugreek, broccoli, dates, raisins, figs, beetroots and apples. Never have iron and calcium-rich foods together as calcium many interface with absorption of iron, cautions Deepshika. For instance avoid broccoli salad with curd or milk with a spinach toast. Read more about 7 essentials every pregnant woman s diet should have

With inputs from ANI

Photo source: Getty images

Published : October 15, 2014 3:20 pm | Updated:October 15, 2014 3:20 pm

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