Diet & Exercise
Your body needs extra calories but do not eat for two. Drink 2lts of water & never skip meals. Have small portions of food every few hours to keep blood sugar levels normal. A 33-week pregnancy diet includes 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.
- Cereals: Whole wheat, wheat bread, multigrain bread, ragi, bajra and jowar
- Pulses: Green gram, horse gram, soya beans, black-eyed beans, etc
- Fruits: 2-3 whole seasonal fruits daily
- Vegetables: One cup with lunch and dinner.
- Green leafy vegetables: thrice a week
- Skim milk. 400 ml a day
- Oil: Sunflower or safflower oil. 3-4 tsp a day
- 2-3 litres fluid intake per day.
- One portion of dried fruit 25gms (almonds, walnuts, figs-2, raisins) each daily.
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.
