Week by week Pregnancy Diet: Fourth Week Diet

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Diet & Exercise

A healthy diet plan rich in Folic acid and vitamin D is a must. Include leafy vegetables, fruits and berries, beans and wholegrain. Iron-rich foods like spinach and cereals as well as calcium foods like skim milk, cheese, and yoghurt are vital for baby development. Increase fluid intake in the form of water and whole fruit juices. Only use iodised table salt. Foods to avoid are cheese made from unpasteurised milk, processed food, seafood with high mercury levels, unripe and semi-ripe papayas, pineapples, raw/uncooked eggs, caffeine & sugary foods.

Keep your baby healthy and happy through light exercises. Exercise for 10 minutes per day and can gradually increase the duration to reach 30 minutes of exercise per day. 150 minutes of moderate-intensity aerobic activity each week is healthy. Walking, swimming, water aerobics and yoga are great during pregnancy. If you’ve had a previous miscarriage or are at risk for a complicated pregnancy, refrain from exercises and consult your doctor. If you experience symptoms like abdominal pain, back pain, vaginal bleeding or vaginal fluid leaks, stop exercising and visit your doctor.


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