With so many changes going on in our mood and emotions, hormones, eating habits and energy levels during pregnancy, we can find ourselves feeling a little out of whack. Experiencing cravings for foods you might not normally eat, a change in energy levels and we might also experience a range of emotions as we go through the process of growing a baby (blood tests, ultrasounds etc to check our baby is growing well).

So while we strive to do our best to be our healthiest during this time, don’t beat yourself up if some days your workout doesn’t go to plan or your eating habits go out the window. Pregnancy cravings can be totally uncontrollable.

Below we have given you 5 tips on how why it’s important to remain active and move during your pregnancy and 5 tips to help you make the best food choices, most of the time 😉

Exercise-

Movement has a positive affect on your body’s hormones, neurochemicals and endorphins to improve your mood and mental health. Exercise, specifically strength training can help to manage postural changes in the body (strength training for the back to help combat the increasing load through the front), help improve movement patterns and develop strength in how you need to move as a new mum.

Exercising during pregnancy can help to maintain lean metabolically active muscle tissue to keep healthy body fat levels and reduce risk of gestational diabetes.

Engage in a range of cardiovascular exercise (walking, stationary bike, swimming), strength training and some stretching.

Try and move your body most days. It doesn’t always have to be hardcore. Walking is a fantastic way to de-stress, clear your mind and breathe in some fresh air.

Strength training is important to build or maintain lean muscle mass. Once your baby arrives, you need to have the strength to carry it around, place it in and out of a car seat, plus carry the groceries, pack and unpack  the pram into the car boot… you need to be strong to perform these daily life tasks.

Nutrition –

Focusing on nutrient dense foods such as fruits, vegetables, protein and fats will ensure both you and the baby stay healthy. Remember the food you eat are the building blocks for your baby.

Protein is a key building block of your baby so it is important to get a range of protein sources in each day. Protein also helps keep blood sugar levels stable and aid in the prevention of gestational diabetes. Portion size should be roughly the size of your palm.

Fats are also another key nutrient you need for your baby’s growth and development. Grass-feed butter, coconut oil, nuts, avocados, olive oil and a good quality omega 3 supplement. Fat portions should be approximately the size of your thumb.

Quality carbohydrates such as fruit and vegetables. In the warmer months when we tend to crave more hearty meals, go for sweet potato, pumpkin, vegie soups or roasted mixed vegetables to add to your protein. Vegetable serving should be around a fist size and cooked carbohydrates such as rice/pasta roughly the size of a handful.

Maintaining hydration is also super important. Our body is up to two-thirds water which is lost via sweat, respiration and urine. During pregnancy, the body’s blood volume increases by up to 30-50% making hydration even more important.

Remember not every day is going to be perfect or the best. Doing your best most of the time is the goal. Move most days and eat well the majority of the time and enjoy the sweet stuff in between.