Week by week Pregnancy Diet: Week 36 Diet

Week-36-Nutrition&Exercise-During-Pregnancy

Diet & Exercise

Your body needs extra calories but do not eat for two. Drink 2lts of water & never skip meals. Have small portions of food every few hours to keep blood sugar levels normal. 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. Omega 3 fats: Oily fish such as salmon and mackerel, flaxseed oil, and canola oil, chia seeds and walnuts
  2. Folate: leafy green veggies, root veggies, beans, peas and nuts.
  3. Vitamin C: Tomatoes, leafy greens, strawberries, oranges etc
  4. Iron: Organic red meat, legumes, dried apricots, pumpkin seeds, almonds and eggs
  5. Choline: Egg yolks, olives, prawns, peanuts and dried coconut
  6. Collagen: Red bell peppers, bone broth, berries, citrus fruits and chicken.

    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. High-intensity exercises and yoga pose that require stress on the abdomen need to be avoided. Start doing Pelvic floor exercises which will help you with conceiving.


third-trimester-exercises-during-pregnancy

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