Week by week Pregnancy Diet: 12th Week Diet

Diet & Exercise

You must have noticed that you are beginning to get your appetite back. But this shouldn't be the reason for you to eat for two. Stay healthy and active with a balanced diet and an exercise routine. A healthy amount of food must be divided into half a plate filled with fresh fruits and vegetables and the other half with whole-grain foods and protein.

Say yes to:

1. Folate: Dark green vegetables like spinach, broccoli; citrus fruits and juices, yeast extract, dried beans and fortified breakfast cereals.
2. Iron: Red meat, liver, chicken, fish, egg yolk, green leafy vegetables, iron-fortified breakfast cereals, dried fruits and nuts.
3. Vitamin B12: Meat, poultry, fish, milk and eggs.
4. Omega-3 Fatty Acids: Fish like Salmon, sardines, herring, and omega-3 fortified eggs.
5. Calcium: Green leafy vegetables, ladies fingers, skim milk, calcium-fortified soymilk, cheese and yoghurt
6. Vitamin C: Oranges, strawberries, broccoli, Red bell peppers and tomatoes
7. Vitamin D: Fortified milk, cod-liver oil and cold water deep-sea fishes.

Say No to:

1. Unpasteurised milk;
2. Soft cheeses, e.g. brie, feta, camembert and Roquefort.
3. Liver and other organ meat
4. Uncooked, raw or undercooked meat and eggs
5. Seafood high in mercury
6. Raw sprouts