Diet & Exercise
Drink plenty of water & never skip breakfast. Have small portions of food every few hours to keep blood sugar levels normal. 19 week pregnancy diet includes zinc & fibre rich foods. Increase your calorie intake but keep it healthy. Indulge in light and healthy snacking like having bananas and oranges before exercising.
- Whole grains: Bread, cereals, pasta and brown rice.
- Fruits: All types of fruits, including fresh, frozen or canned without added sugars.
- Vegetables: A variety of colourful vegetables, fresh, frozen or canned with no added salt should be included.
- Lean protein: Like poultry & fish. Eggs, beans and peas, peanut butter, soy products and nuts.
- Low-fat or fat-free dairy: This includes milk, cheese and yoghurt.
- Healthful fats: From foods such as nuts and seeds as well as vegetable oils including canola and olive oil.
Say yes to:
- Sweetened beverages with added sugars, including soft drinks and pre-sweetened teas
- 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
- Artificial sweeteners
- High-fat, high-sugar, and high-sodium foods
Say no to:
Start with a low level of physical activity and work up to 30 minutes a day, three to five times a week. Get regular physical activity in the form of Swimming, brisk walking, yoga, and stationary cycling. 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. Start doing Pelvic floor exercises which will help you with conceiving. Avoid moves that involve lying on the back, backbends, jumping, etc. Always drink plenty of water and take frequent breaks in between exercising.
