Diet, Nutrition and Exercise During Pregnancy in Navi Mumbai

Swastik Clinic in Vashi, Navi Mumbai is known for providing expert guidance on pregnancy care, including diet, nutrition, and exercise. We emphasize the importance of a well-balanced diet and proper nutrition during pregnancy to support the health of both the mother and the baby. Our team provides personalized diet plans tailored to meet your unique nutritional needs, ensuring optimal maternal health and fetal development.

In addition to a nutritious diet, regular exercise is highly recommended during pregnancy to enhance physical and mental well-being. At Swastik Clinic, we guide expectant mothers on safe and effective exercises like yoga, walking, and pelvic floor strengthening. These activities help improve energy levels, reduce common pregnancy discomforts like back pain, and prepare the body for delivery. Our experts ensure that each exercise routine is customized based on the mother's fitness level and pregnancy stage to ensure safety and comfort.

Diet and Nutrition

Proper nutrition during pregnancy is crucial for the health of both the mother and the baby. At Swastik Clinic in Navi Mumbai, the following dietary tips are commonly recommended:

Balanced Diet: Include a variety of foods like fresh fruits, vegetables, whole grains, lean proteins, and healthy fats.

Essential Nutrients:

• Folic Acid: Found in spinach, citrus fruits, and fortified cereals to prevent neural tube defects.
• Iron: Consuming iron-rich foods like spinach, lentils, and lean meat helps avoid anemia.
• Calcium and Vitamin D: Essential for bone development, found in dairy products, almonds, and fortified juices.

Hydration: Drink at least 8–10 glasses of water daily to stay hydrated and avoid urinary infections.

Avoid Harmful Foods: Limit caffeine, avoid raw or undercooked meat, unpasteurized dairy, and high-mercury fish like tuna.

Supplements: The clinic may recommend folic acid, iron, and omega-3 supplements as per individual needs.

Foods to Avoid

• Raw or Undercooked Meat/Fish: To avoid infections like toxoplasmosis or listeriosis.
• High-Mercury Fish: Such as shark, swordfish, and king mackerel.
• Unpasteurized Products: To reduce the risk of bacterial infections.
• Caffeine: Limit to 200 mg per day (approximately one cup of coffee).
• Alcohol: Avoid completely to prevent fetal alcohol syndrome.

Safe Exercises During Pregnancy

Swastik Clinic emphasizes the importance of staying active during pregnancy while ensuring safety. Recommended exercises include:

• Walking: A low-impact activity ideal for beginners.
• Yoga: Helps with relaxation, flexibility, and breathing techniques beneficial during delivery.
• Swimming: A gentle workout that reduces stress on joints and provides relief from back pain.
• Kegels: Strengthens pelvic floor muscles to prepare for delivery.
• Stationary Cycling or Elliptical Machines: Offers a safe cardiovascular workout. Easy on joints and helps maintain fitness.

Exercises to Avoid

• High-Impact or Contact Sports: Such as soccer, basketball, or gymnastics.
• Activities with Risk of Falling: Skiing, horseback riding, or cycling outdoors.
• Lying Flat on Your Back (After First Trimester): May reduce blood flow to the baby.
• Heavy Weightlifting or Straining: Avoid overexertion.
• Hot Yoga or Intense Heat Exercises: Risk of overheating and dehydration.
• Deep Diving or High Altitude Activities: May affect oxygen supply.

Benefits of Exercise During Pregnancy

1. Improves Mood: Reduces stress, anxiety, and symptoms of depression.
2. Increases Energy Levels: Helps combat fatigue.
3. Promotes Better Sleep: Encourages deeper and more restful sleep.
4. Reduces Pregnancy Discomfort: Relieves back pain, bloating, and swelling.
5. Prepares for Delivery: Strengthens muscles and improves endurance.
6. Supports Postpartum Recovery: Helps return to pre-pregnancy weight and fitness faster.