Week by week Pregnancy Diet: Week 23 Diet

Week-23-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 Vit Calcium & 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. Cereals: Whole wheat, wheat bread, multigrain bread, ragi, bajra and jowar
  2. Pulses: Green gram, horse gram, soya beans, black-eyed beans, etc
  3. Fruits: 2-3 whole seasonal fruits daily
  4. Vegetables: One cup with lunch and dinner.
  5. Green leafy vegetables: thrice a week
  6. Skim milk. 400 ml a day
  7. Oil: Sunflower or safflower oil.3-4 tsp a day
  8. 2-3 litres fluid intake per day.
  9. One portion of dried fruit 25gms (almonds, walnuts, figs-2, raisins) each daily.

    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. Get 45 minutes of exercise each day, three to five times a week. Swimming, brisk walking, yoga, and stationary cycling are safe choices. 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.


first-trimester-exercises-during-pregnancy

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