Week by week Pregnancy Diet: 17th Week Diet

Week-17-Nutrition&Exercise-During-Pregnancy

Diet & Exercise

Never skip breakfast & keep your body hydrated by drink plenty of water. Have small portions of food every few hours to keep blood sugar levels normal. If you haven't experienced constipation for weeks now, be prepared because now might be the time. Fill your plate with fibre rich foods. Indulge in light and healthy snacking like having bananas and oranges before taking part in exercises.

    Say yes to:

  1. Protein: Chicken, beans, tofu, etc
  2. Iron: Lean red meat, chicken, fish, beans and iron-fortified whole-wheat bread and cereals
  3. Calcium: Nonfat or low-fat milk, yoghurt, cheese, and soy products that are fortified with calcium
  4. Folic acid (folate): Leafy green vegetables, bread and cereals that are fortified with folic acid
  5. Vitamin C: Orange juice, citrus fruits, bell peppers
  6. Zinc: Meat, seafood, dried beans, chickpeas, and breakfast cereals that are fortified with zinc

    Say no to:

  1. Saturated and trans fats found in fats that are solid at room temperature, such as butter
  2. Sweetened beverages with added sugars, including soft drinks and pre-sweetened teas
  3. Raw meat
  4. Refined flour
  5. Caffeine
  6. Raw eggs
  7. Fish with high levels of mercury
  8. Unpasteurized dairy products
  9. Ready-to-eat meats and seafood
  10. Fried & spicy food
  11. Raw sprouts
  12. Artificial sweeteners
  13. High-fat, high-sugar, and high-sodium foods
  14. Start with a low level of physical activity and work up to 30 minutes a day, three to five times a week. Get regular physical activity in the form of brisk walking, swimming or yoga. 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.


second-trimester-exercises-during-pregnancy

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