Week by week Pregnancy Diet: Seventh Week Diet

Week-7-Nutrition&Exercise-During-Pregnancy

Diet & Exercise

A 7-week pregnancy diet must be healthy and well balanced. Eat small meals often. Wholegrain crackers or dry cereal can be good snacking options. Drink lemonade or ginger-infused tea or eat watermelon to relieve nausea. Take Vitamin B6 daily. Double your iron intake with iron-rich foods such as leafy greens, beef, eggs, and nuts. Get 30 minutes per day of moderate exercises, such as yoga, walking, or swimming.

    Say yes to:

  1. Vegetables: Three to five servings of vegetables in your daily diet. Broccoli, green peas, tomatoes, red, green, and yellow bell peppers, asparagus, and sweet potatoes are recommended.
  2. Fruits: Have at least three servings per day. Citrus fruits like grapefruits, oranges, and sweet limes, avocados, bananas, pears, cantaloupes, cherries, grapes, guavas, apples, watermelons, pomegranates, and mangoes are recommended.
  3. Non-Vegetarian Food: Well cooked eggs and lean meats, fish rich in omega 3 fatty acids are great.
  4. Dairy Products: Have three portions of dairy per day. Cottage cheese, yoghurt, curd and low-fat milk can be consumed.
  5. Whole Grains: Whole wheat, oats, barley, corn, millet, and rice are essential for the growth of the placenta.
  6. Other Foods: Ginger, crackers, pretzels, flavoured popsicles and nuts.

    Say no to:

  1. Fish containing mercury like swordfish, king mackerel, and shark
  2. Raw or undercooked eggs and meat
  3. Unpasteurised milk
  4. Soft cheeses like brie, feta, or blue cheese
  5. Raw sprouts
  6. Fruits and vegetables that are not washed properly
  7. Papaya
  8. Pineapple
  9. Black grapes
  10. Eggplant
  11. Cabbage and lettuce
  12. Excess caffeine
  13. Sugary food such as desserts and sweetened beverages

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