Week by week Pregnancy Diet: Week 27 Diet

Week-27-Nutrition&Exercise-During-Pregnancy

Diet & Exercise

Your body needs an extra 300 calories per day. Drink plenty of water & never skip meals. Have small portions of food every few hours to keep blood sugar levels normal. The 27-week pregnancy diet includes Iron & 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. Iron and Protein: Dark green vegetables like spinach, turnip leaves, dried fruits like raisins and apricots, pumpkin and sesame seeds, soya beans, red meat and poultry, eggs, lentils, chickpeas, pulses, dried beans, peas, and iron-fortified cereals.
  2. Vitamin C: Lemons, oranges and melons, green pepper and broccoli
  3. Calcium: Milk, cheese, paneer and yoghurt
  4. Magnesium: Black beans, oat bran, barley, almonds and pumpkin seeds
  5. DHA: Fish oil, fatty fish, walnuts and flax seeds
  6. Folate (Folic Acid): green leafy vegetables, orange juice, legumes (beans, peas, lentils), and nuts.

    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 30 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.


first-trimester-exercises-during-pregnancy

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