Good advice on pregnancy and lifestyle

If you are pregnant or want to get pregnant, it is important to lead a healthy lifestyle - both for you and your child. At Vitanova we have put together a number of tips for creating good habits in your life, both before, during and after your pregnancy. 


Good fitness as well as strong muscles, bones and joints provide good conditions for a healthy pregnancy. Make sure you get 30 minutes of moderate physical activity a day. If you have been very physically active before pregnancy, you can continue with the same activities at a slightly reduced level. If you have not been as active before pregnancy, it is good if you start exercising at a moderate level.


Some pregnant women have a higher appetite and may feel nauseous when hungry. If you feel like it, it's a good idea to eat more but smaller meals. And what you eat should be healthy. Follow the official dietary advice. You can see them at


Don't eat for two. Some pregnant women feel more hungry than usual, but the extra need is only approx. 100 calories a day at the beginning of pregnancy. The need rises to approx. 500 extra calories a day towards the end of pregnancy. If you eat more than you need, it probably sits like fat. Many women take on too much weight during pregnancy and do not lose the extra pounds after birth. The biggest weight gain occurs in the latter part of pregnancy, where you can take ½ kg per week.


You need some vitamins and minerals. You must not get too many others - for example, vitamin A. A multivitamin mineral pill for pregnant women covers your need for folic acid and vitamin D throughout pregnancy. In addition, take 40-50 mg of iron daily from the week of pregnancy 10 and possibly. calcium. The iron supplement is best absorbed if taken between meals with a glass of fruit or vegetable juice. Calcium is most easily obtained through milk and milk products. If you do not consume milk products, take a supplement of 500 mg of calcium daily throughout pregnancy.


Alcohol can harm the baby, from pregnancy onwards and onwards. Since it may be difficult to know the exact time of conception, you should not drink alcohol if you are planning a pregnancy.


Drink no more than 3 cups of coffee a day, and limit the amount of other caffeinated beverages, such as tea and cola.


Smoking is harmful to the child's growth. Therefore, it is best to stop smoking even when the pregnancy is planned.


If you are on medication during the period when you are planning a pregnancy, you should talk to your doctor about whether the treatment should be continued, changed, or stopped.

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