Diet & Exercise
Never skip breakfast & keep your body hydrated by drinking plenty of water. Have small portions of food every few hours to keep blood sugar levels normal. Indulge in light and healthy snacking like having bananas and oranges before taking part in exercises. A 15 weeks pregnant diet is healthy & balanced.
- Iron-rich foods: Meat, fish, tofu, soybeans, whole grains like brown rice, nuts and seeds, dark green leafy vegetables like spinach, dried fruits, and eggs.
- Fibre-rich foods: Whole grains like oatmeal, bran, and barley, seeds like flax seeds and chia, nuts like almonds and pistachios, vegetables like sweet corn, green peas, and fruits like raspberries, strawberries, figs, apples, bananas, and pears.
- Calcium-rich foods: Milk, yoghurt, cheese, broccoli, okra, and almonds.
- Zinc-rich foods: Lamb, spinach, mushrooms, pumpkin and squash seeds, nuts, chicken, and beans
- Vitamin C foods: Green and red bell peppers, tomatoes, sweet potatoes, broccoli, cauliflower, cabbage, and leafy greens.
Say yes to:
- Raw meat
- Refined flour
- Caffeine
- Raw eggs
- Fish with high levels of mercury
- Unpasteurized dairy products
- Ready-to-eat meats and seafood
- Fried & spicy food
- Raw sprouts
- Artificial sweeteners
- High-fat, high-sugar, and high-sodium foods
Say No to:
Get regular physical activity in the form of walking, swimming or yoga. Don’t forget to stretch to reduce the risk of cramping. Take frequent breaks and drink plenty of water. Avoid high-intensity exercises and yoga poses that require stress on the abdomen. Pelvic floor exercises are great for you.
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