Diet & Exercise
Folic acid, calcium and iron intake are vital at this stage. Have lots of leafy vegetables, fruits like apricots, carrots, mangoes etc, hearty whole grains and low-fat dairy products. legumes or tofu are a great addition to your diet. Lean red meat will also help with your iron intake. Add some foods rich in vitamin C, like oranges and berries, to help with iron absorption. Leafy greens like spinach deliver nutrients while helping with bone development and avoiding birth defects. Add Calcium-enriched orange juice to your breakfast routine. Drink plenty of fluids and maintain a balanced protein intake as protein helps build your baby's tissues and muscles.
To improve mental and physical well-being during pregnancy take up low-impact exercises, such as walking, yoga, and swimming. Avoid exercise that causes:
- Too much pressure on the uterus and fetus
- puts excessive strain on the joints, muscles, and bones
- leads to overheating
- causes dehydration
