Week by week Pregnancy Diet: 13th Week Diet

Week-13-Nutrition&Exercise-During-Pregnancy

Diet & Exercise

Don't eat for two. Have a healthy balanced diet. Limit your sugar intake. Have a variety of fruits, vegetables, and healthful savoury snacks. Most pregnant women need around 70 grams of protein each day. So have a good portion of proteins alongside complex carbohydrates to ensure stable blood sugar levels throughout the day.

  1. Calcium: Dairy, fortified almond or soy milk, tofu and broccoli
  2. Vitamin D: Egg yolks, fatty fish, and sardines
  3. Magnesium: Spinach, squash, pumpkin seeds, avocados, soybeans, and lentils
  4. Iron-rich foods: soy products, spinach, dried fruits and potatoes with skin on.

    Stay away from:

  1. Seafood high in mercury
  2. Raw or undercooked meats
  3. Unpasteurized foods
  4. Unwashed fruits and vegetables
  5. Raw eggs
  6. Caffeine and alcohol
  7. Herbal teas
  8. Sitting down a lot during pregnancy increases the chance of complications. So, stay active. Start doing activities like pelvic floor exercises, yoga and swimming. Avoid abdominal exercises, like sit ups, and exercises that require you to lie flat on your back.


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