Week by week Pregnancy Diet: Week 29 Diet

Week-29-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. A 29-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. Protein: Dried beans, lentils, nuts, cooked meats and soy products like tofu
  2. Fats: Unsaturated fat includes fish, vegetable oils like canola, soybean, olive, peanut, safflower, and sunflower oils, nuts, and flaxseeds.
  3. Calcium: Milk, yoghurt, chickpeas, sesame seeds, and cheese
  4. Vitamin D: Oily fish, mushrooms, fortified cereals, etc
  5. Iron: Whole grain bread, Green leafy vegetables, beans, nuts, eggs, and dried fruits
  6. Folic acid: Fruits and vegetables, enriched grain products, legumes such as peanuts, citrus fruits and juices.

    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.


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