Pregnancy
When should I begin to feel my baby moving?
Usually around the third or fourth month you should begin to feel a “butterfly” type of fluttering in your womb. It’s a very difficult feeling to describe, but once you recognize it, you’ll never forget it. It will probably happen a few times before you realize it is the baby. Obviously, as the baby gets bigger, so will the movements. These are the most wonderful feelings you will ever experience. You will really begin to understand the wonderment of God and His creation.
What about exercising? Is it safe during pregnancy?
Exercising is not only safe during pregnancy, but it is good for you and your baby. The stronger your body is the easier the pregnancy will be and you will have endurance for your delivery. The important thing to remember is, if you haven’t been exercising before your pregnancy, now is not the time to become a marathon runner. Ask your doctor how to begin a safe routine for you and your baby. Continue it throughout your pregnancy. If you have been exercising, you may continue to do what you were doing before becoming pregnant. Again, check with your doctor.
Your balance can become a bit off so there are some activities you will want to avoid: non-stationary bicycling, horseback riding, skiing, rollerblading, or any extreme sports. I did aerobics and weightlifting throughout my pregnancies because I already created a lifestyle of exercise. Around the latter part of my eighth month I stopped doing weightlifting for my lower body, because my body did not feel comfortable doing it. My bones were softening and beginning to change for delivery. Read your body and act accordingly and always consult your doctor when you have any questions or are not certain about something.
Let me discuss one more exercise: Sit-ups.
You can continue to do the sit-ups you were doing until about 5 months. Then you should adjust them so you are not laying flat on your back (due to the blood vessels that run down your back). When you lie flat the baby’s weight can stop the blood flow and cause dizziness, fainting and loss of blood flow to the baby. You can use an exercise ball that will keep you at an angle to be able to do small crunches. I know it won’t seem like you are doing much, but it will help to regain your shape after the baby is born.
What about my diet?
Diet is very important during pregnancy. Most doctors do not give you a lot of information in this area. I enjoy reading about nutrition, so I hope I can encourage you to eat properly during your pregnancy and lactation. One of the most important things is to make sure you are getting enough protein. You should get at least 80 - 100 grams of protein a day. It’s easy to count protein because labels are clear to read.
Here are some high sources of protein:
3 oz. chicken beast contains 27g of protein
1 egg contains about 6g
an average cheese sandwich on white bread contains about 17g
1 cup of beans contains about 10g
7 oz. steak contains about 34g
3 oz. turkey breast contains 22 g
3 oz. piece of fish contains about 24g
2 tablespoons of peanut butter contain about 8g
¾ cup of tuna contains about 15g
8 oz. of milk contains 8g
1 cup of yogurt contains 6g
1 stick of string cheese contains 8g of protein
Taken from www.teenbodybuilding.com
Take the time to count your daily intake of protein.
Vitamins are also a necessity. Get a good prenatal vitamin from your doctor. They will supply you with the extra vitamins you need during your pregnancy. Folic acid is a big one, along with others.
Eat plenty of fruits and vegetables for the nutrition and the fiber. Pregnancy has a way of constipating which can be very uncomfortable. Raw fruits and vegetables and juices will help you tremendously. Whole grains are also good for fiber and nutrition.
Stay away from white breads, pasta, rice and sugar. They are empty calories and will help you gain excess weight. Go for lean meats, lots of eggs and lean dairy products. Stay away from fried and fattening foods. Go for the healthy omega oils, instead of unhealthy fats. Nuts are an excellent source of omegas, protein and vitamins. Almonds, walnuts and pecans are among the best. Eat them raw or dehydrated.
Don’t forget water, water and more water. Your embryonic sac is changing water constantly. Making sure you are giving it what it needs to accomplish its job. Yes, you are going to use the toilet a lot more, but it is worth it. I encourage you to get good books on nutrition. It is worth it. Always consult your doctor. That’s why you have him/her.
How much weight should I gain?
This has been an age long discussion. I believe most doctors have come into agreement that between 25-35 pounds is the healthiest weight gain for most women. If a woman is extremely underweight, her doctor may want her to gain more. If she is extremely overweight, he may want her to gain less. Remember, any excess weight goes onto your body, not your baby’s.
The baby’s weight will account for between 6-10 pounds normally. The water, blood and excess liquid weight account for about 8-12 pounds. The rest of the weight is extra for you, which is normal. If you gain more than that it is just fat and does not come off as fast as the liquid and the baby’s weight. Don’t use the excuse, “I’m eating for two” to gain more weight than you need to during your pregnancy.