Week by week Pregnancy Diet: Week 21 Diet


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 Vit C & 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. Vitamin C: Strawberries, grapes, cabbage, and sweet potato.
  2. Vegetables such as spinach, broccoli, carrots, cauliflower, sweet corn, green beans, cabbage, okra, peas and potatoes with skin
  3. Folic acid: whole-grain bread and cereals, broccoli, spinach, flax seeds, sunflower seeds, pumpkin and sesame seeds, peanuts, and almonds.
  4. Fruits like pears which contains phosphate, vitamin C, potassium, and copper; Apples which contain antioxidants, B-complex, iron, and phytonutrients; Bananas which contain potassium, vitamin B-6 and vitamin C, etc
  5. Protein: Cooked meats, legumes and pulses
  6. Dried fruit like raisins, prunes, dates, figs, nuts and seeds
  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 Swimming, brisk walking, yoga, and stationary cycling. 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. Always drink plenty of water and take frequent breaks in between exercising.


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