Diet & Exercise
Your body needs an extra 300 calories per day. Drink plenty of water & never skip meals. Have small portions of food every few hours to keep blood sugar levels normal. Fill your plate with Calcium & fibre rich foods. Increase your calorie intake but keep it healthy. Indulge in light and healthy snacking like having bananas and oranges before exercising.
- Calcium: Milk, cheese, yoghurt, etc.
- Iron: Lean red meat, dried beans, peas, and iron-fortified cereals.
- Vitamin A: Carrots, dark, leafy greens, and sweet potatoes
- Vitamin C: Citrus fruit, broccoli, tomatoes, and strawberries.
- Vitamin D: Exposure to sunlight, fortified milk, and fatty fish
- Vitamin B6: Whole-grain cereals, and bananas.
- Vitamin B12: Meat, fish, poultry, and milk.
- Folate (Folic Acid): green leafy vegetables, orange juice, legumes (beans, peas, lentils), and nuts.
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:
Get 30 minutes of exercise each day, three to five times a week. Swimming, brisk walking, yoga, and stationary cycling are safe choices. 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.
