Week by week Pregnancy Diet: 9th Week Diet

Week-9-Nutrition&Exercise-During-Pregnancy

Diet & Exercise

Have at least 3 cups of vegetables per day with a healthy amount of protein intake. Have complex carbohydrates that are found in whole grains, legumes and starchy vegetables like potatoes and sweet potatoes.

    Say yes to:

  1. Vitamin B6: Bananas, brown rice, lean meats, poultry, fish, avocados, whole grains, corn, citrus fruits, legumes, soybeans and nuts.
  2. Vitamin B12: broccoli, citrus fruits, beans, peas, lentils, avocado, Brussels sprouts, okra, asparagus, and dark green leafy vegetables like spinach.
  3. Omega-3-Rich Foods: Soybeans, canola oil, walnuts, chia seeds, flaxseeds, salmon and sardines
  4. Anti-oxidants: Muskmelons, avocados, pomegranate, bananas, guava, oranges, sweet limes, strawberries, and apples.
  5. Vitamin D: Fatty fish, egg yolk, cod liver oil, and vitamin D fortified milk or cereals.
  6. Zinc: Spinach, wheat germ, mushrooms, lamb, pumpkin, squash seeds, chicken, nuts, and beans.

    Say no to:

  1. Excessive Vit A
  2. Soft Cheese like brie and camembert
  3. Raw Eggs and meat
  4. Processed foods
  5. Fish high in mercury
  6. Unpasteurized Milk
  7. Alcohol and carbonated drinks
  8. Raw sprouts
  9. Staying active helps regulate your blood flow in the body. It will keep your mood uplifted. Go for a walk or do 30 minutes of moderate low impact exercise. Yoga and swimming are great exercise options while you are nine weeks pregnant. Avoid exercises that could put too much strain on your joints. If you feel pain, bleeding, dizziness, faintness, sudden swelling, rapid heartbeat or extreme fatigue, stop exercising and consult your doctor.


first-trimester-exercises-during-pregnancy

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