When you are pregnant in the spring time, you have a wonderful opportunity to get proper nutrition and exercise. The weather is getting better, and fresh foods are easier to obtain, making spring a wonderful time to be pregnant. Here are some ideas for staying healthy and low-risk during the spring months.
Get Some Fresh Air. With the mild weather of spring, it’s a magnificent time to get outside and enjoy the sunshine. Try to do some light to moderate aerobic exercise for about 30 minutes, five to seven times a week. You might start by taking a walk at a local park, greenbelt, or pond. In addition to exercise, enjoy the fresh outdoor spring air and sunshine. Hang your laundry outdoors on the clothesline. Play Frisbee or fetch with the dog. Have a picnic outdoors. The UVB rays from the sunshine are probably the best, most reliable source of vitamin D available. Be sure to not burn, though it is less likely in the spring than in summer.
Eat Eggs. Eggs are in season during the spring months. While you may be accustomed to eggs being available year-round in grocery stores, chickens do their best egg-laying in the spring and fall months. This is the perfect time to find eggs from local small family farms, where you can observe the hens’ healthy living conditions. Eggs from free-ranging chickens are better-tasting, higher in omega-3’s, higher in vitamins A, E, and beta-carotene (which is converted to vitamin A), and lower in saturated fat and cholesterol than regular commercial eggs. Good free-range eggs will be noticeably brighter, deeper orange-yellow than commercial eggs. The fresher the egg, the more integrity the parts of the egg will have. For instance, when you crack open a fresh egg, you can see two sections of white and a tall, rounded yolk. Enjoy eggs this time of year. They are so delicious, and have six grams of protein per egg. Eggs also contain choline, lutein, a wide array of B-vitamins, some calcium, potassium, magnesium, iron, phosphorus and zinc. Pregnant women are advised to eat two eggs every day through pregnancy.
Good-for-you greens. Springtime is the time when greens are in season. Dark, leafy greens contain essential folic acid which pregnant women need during pregnancy. Folic acid has been found to reduce the risk of birth defects such as spina bifida. Enjoy a variety of greens. Have fresh raw salads using red leaf lettuce, romaine lettuce, and green leaf lettuce. Try gently steamed greens, such as kale, chard, collard greens, and spinach with a pat of butter (to help your body assimilate the fat-soluble vitamins A, K, D, and E). Try growing some greens in your own garden so you can have the freshest, sweetest greens possible. Pregnant women should eat 1-2 servings of dark, leafy greens every day through pregnancy.
Enjoy your pregnancy. Pregnancy is such a short time when compared to your entire life span. Enjoy it. Take care of your body now so you can have a healthy baby, easier birth, and faster recovery. Spring is a joyous time to be pregnant. Make the most of it!
Sources:
http://www.acog.org/publications/patient_education/bp119.cfm
http://www.enc-online.org/factsheet/NutrientContentSR1805.pdf
http://www.youngwomenshealth.org/leafy.html
http://www.cdc.gov/ncbddd/folicacid/index.html
http://www.bradleybirth.com/PD.aspx
http://www.sunshinevitamin.org/
http://www.motherearthnews.com/Real-Food/2007-10-01/Tests-Reveal-Healthier-Eggs.aspx
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