Week by week Pregnancy Diet: 18th Week Diet

Week-18-Nutrition&Exercise-During-Pregnancy

Diet & Exercise

Drink plenty of water & never skip breakfast. Have small portions of food every few hours to keep blood sugar levels normal. Fill your plate with omega 3 fatty acids & fibre rich foods. Increase your calorie intake but keep it healthy. Indulge in light and healthy snacking like having bananas and oranges before exercising.

    Say yes to:

  1. 3 cups of calcium-rich foods, such as low-fat milk, yoghurt, and cottage cheese
  2. 2 portions of fish a week
  3. 3 cups of vegetables with folate-rich options like broccoli or spinach
  4. 2 cups of fruit, such as apples, pears, and strawberries
  5. 8 ounces of whole grains, including whole-wheat bread, oatmeal, or wild rice
  6. 6 ½ ounces of lean protein and legumes, chicken breast, almonds, and lentils

    Say no to:

  1. Sweetened beverages with added sugars, including soft drinks and pre-sweetened teas
  2. Raw meat
  3. Refined flour
  4. Caffeine
  5. Raw eggs
  6. Fish with high levels of mercury
  7. Unpasteurized dairy products
  8. Ready-to-eat meats and seafood
  9. Fried & spicy food
  10. Artificial sweeteners
  11. High-fat, high-sugar, and high-sodium foods
  12. 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. Avoid moves that involve lying on the back, backbends, jumping, etc


second-trimester-exercises-during-pregnancy

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