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. The 31-week pregnancy diet includes Iron & fibre rich foods. Increase your calorie intake but keep it healthy. Indulge in light and healthy snacking like having bananas and oranges before exercising.
- Proteins: Dairy products, pulses, legumes, beans, cooked eggs & meat.
- Calcium-rich foods: Dark green leafy vegetables, ragi flour, sesame seeds Tofu, bean curd.
- Vitamin D: Eggs, fish, milk products, etc.
- Iron-rich foods: Dark green leafy vegetables, whole beans and legumes, soybean, etc.
- Fruits: Watermelon, strawberries, raisins, dates, orange, sweet lime, lemons, and malta.
- Healthy fats: Fatty fish, canola, soybean or flaxseed oil.
- Vitamin K: Spinach, broccoli, cabbage, spring onion, fermented soy, dairy products and prune.
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.
