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Exercising regularly helps relieve back pain, have more energy, and faster return to pre pregnancy shape.

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Healthy foods are important!

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https://www.youtube.com/watch?v=ufImo8-Cl4I

Example of some exercises you can do while pregnant.

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Well, here ya go!!!!!

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https://www.babycenter.com/0_pan-seared-salmon-with-lentils-leeks_10412487.bc
I chose this recipe because it has salmon which is full of healthy fats and goes along with leeks and lentils, this meal is full of protein and fiber which is good for the mother and the developing baby.

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Long term and short term affects of proper and inappropriate diet

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Long term and short term affects of proper and inappropriate diet

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Long term affects of unhealthy eating while pregnant can include having your child be obese and raised blood sugars and cholesterol for the baby. Long term affects of eating a healthy balanced diet will result in having a healthy baby.
Short term affects of unhealthy eating will result in putting yourself self at a risk of becoming obese. Long term affects of unhealthy eating can result in irreversible health complications.

https://www.sciencedaily.com/releases/2008/06/080630200951.htm

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Breakfast ->  This meal will contain 2 pieces of whole wheat toast with 2 tablespoons of Peanut Butter, and 1 Egg, for a total of 404 calories in that meal.

Lunch -> This meal is a combination of Tuna (2 servings) with 2 slices of bread and mayo, Roasted Veggies, Soup, and an Orange, for a total of 640 calories.

Dinner -> For the last meal of the day, the pregnant lady will have a Plain Turkey Burger with a side of Sweet Potato Fries and another side of Fresh Carrots. This meal will add up to  704 Calories.

Snack -> To finish her day, the lady will have a serving of Yogurt, that has 218 calories.

Drinks -> The lady will be able to enjoy a glass of milk with each meal, and a glass of water with each meal along with her snack of yogurt. The liquids will add up to 372 calories throughout her day.

-> Altogether, she will end up consuming 2,330 calories.

Work Cited -> http://www.momjunction.com/articles/sample-diet-chart-pregnant-women_0076927/#gref

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BREAKFAST= 2 eggs Protein
1 Orange (folic acid)
Cup of yogurt (calcium, protein)
Calories=419
LUNCH=Grilled chicken salad (folic acid, protein low fat)
Cottage cheese (calcium, protein)
Calories=632
DINNER=Salmon (protein, omega 3 fatty acids)
1 Cup of Brown rice (protein low fat)
1 Cup of Broccoli (iron)
Calories=451

Beverages=2 glasses of milk
water

TOTAL CALORIES=1809

http://www.calorieking.com/foods/calories-in-canned-packaged-fish-light-tuna-canned-in-water-drained_f-ZmlkPTcwNzcx.html

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Folic Acid because it prevents neural tube defects, serious birth defects, and defects of the spinal cord and brain.
Calcium because the baby that is developing needs it to grow and so the woman carrying  the baby doesn't become weak.
Iron because it can make extra blood for the woman and the baby, and  it also helps move the oxygen from the lungs to the rest of the body of the mother and the baby.
Sources:  https://www.webmd.com/baby/are-you-getting-enough-iron#1
https://www.babycenter.com/0_calcium-in-your-pregnancy-diet_665.bc
https://www.babycenter.com/0_folic-acid-why-you-need-it-before-and-during-pregnancy_476.bc