Week by week Pregnancy Diet: 11th Week Diet

Diet & Exercise

Eat small portions of food, six to seven times a day to keep your blood sugar level steady. The 11-week pregnancy diet is healthy & balanced. Never skip meals.

Say yes to:

1. Omega 3 fats: Oily fish such as salmon and mackerel, flaxseed oil, and canola oil, chia seeds and walnuts
2. Folate: leafy green veggies, root veggies, beans, peas and nuts.
3. Vitamin C: Tomatoes, leafy greens, strawberries, goji berries, oranges etc
4. Iron: Organic red meat, legumes, dried apricots, pumpkin seeds, almonds and eggs
5. Choline: Egg yolks, olives, prawns, peanuts and dried coconut
6. Collagen: Red bell peppers, bone broth, berries, citrus fruits and chicken.

Say no to:

1. Raw and undercooked eggs & meat
2. Unpasteurised milk
3. Liver and other organ meat
4. Raw sprouts
5. Caffeine no more than 200mg per day
6. Herbal teas
7. Unwashed fruits and vegetables
8. High doses of vitamin A

Being physically active is important for your health and healthy baby development. Brisk walking, swimming, pregnancy yoga and cycling on a stationary exercise bike are all safe pregnancy exercises. Get at least 30 minutes of moderate-intensity activity, on at least five days every week.

Things to remember for safe pregnancy exercise routine:

1. Consult your doctor first
2. Get enough calories
3. No dangerous sports
4. Wear clothes that don't overheat your body
5. Warm-up
6. Drink plenty of water
7. Don't lie flat on your back
8. Don't overdo it
9. Don't exercise in high heat or humidity
10. Cooldown & take breaks