Diet & Exercise
Your body needs extra calories but that should encourage you to eat for two. Drink plenty of water & never skip meals. Have small portions of food every few hours to keep blood sugar levels normal. A 30-week pregnancy diet includes Iron, vitamin C & fibre rich foods. Increase your calorie intake but keep it healthy. Indulge in light and healthy snacking like having bananas and oranges before exercising.
- Magnesium-rich foods: Dark green leafy vegetables, nuts & whole grains.
- Protein-rich foods: Eggs, milk, yoghurt, tofu and cooked meat.
- Calcium-rich foods: Broccoli, cheese, seafood, dried peas, and beans
- Folic acid-rich foods: Lentils, beans, oranges, eggs.
- Iron-rich foods: Wholegrain bread and pasta, beans, beetroot, raspberries, strawberries, red meat, dry fruits like apricots, prunes.
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.
