What to eat during pregnancy

2. Because It's Ultimate Symbol of Womanhood www.dietkundali.com

3. When you’re pregnant, it doesn’t always mean you’re eating for two. www.dietkundali.com

4. Enjoy Healthy & Balanced Diet Eating a healthy & well-balanced diet provides your body essential nutrients & energy requires to cope with the changes taking place during pregnancy. Therefore in turn support your baby to grow healthily. www.dietkundali.com

5. What To Do… www.dietkundali.com

6. 1. DO LOAD UP ON THE “BIG 5” NUTRIENTS: FOLATE, CALCIUM, IRON, ZINC AND FIBER www.dietkundali.com

7. 2. DO EAT A RAINBOW OF FOODS www.dietkundali.com

8. 3. DO LIMIT YOUR EXPOSURE TO PESTICIDES BY CHOOSING ORGANIC AND LOCALLY GROWN FOODS WHEN POSSIBLE www.dietkundali.com

9. 4. DO GET YOUR OMEGA-3 FATTY ACIDS www.dietkundali.com

10. 5. DO CHOOSE “DOUBLE DUTY” FOODS www.dietkundali.com

11. What Not To Do…

12. Skip unsafe foods www.dietkundali.com

13. Some foods can be dangerous when you’re pregnant. Steer clear of these foods: • Raw seafood(such as oysters or uncooked sushi) • Unpasteurized milk (and cheese made from unpasteurized milk) • Soft cheese(such as Brie or Camembert) • Mexican cheese (like queso Blanco and panela) • Raw or under cooked meat and poultry www.dietkundali.com

14. Diet For All Trimester

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16. Bananas TRIMESTER:1 WHY IT WORKS: “Having bananas during the early weeks of pregnancy may help with nausea that many women experience,” says Anar Allidina, a registered dietitian based in Richmond Hill, Ont. Allidina adds that bananas are a great source of vitamin B6 (helps with morning sickness), fiber, vitamin C and potassium. www.dietkundali.com

17. Spinach TRIMESTER:1 WHY IT WORKS: These leafy greens are packed with foliate. “Adequate foliate is required in early pregnancy to prevent neural tube defects (birth defects of the brain and spinal cord),” Allidina says. Spinach also contains fiber, manganese, iron, vitamin A, C and K. www.dietkundali.com

18. Beans TRIMESTER:1 WHY IT WORKS: Most of us know that beans are an excellent source of protein and fiber, but beans during pregnancy will help you deal with constipation. “Almost 40 per cent of pregnant women will become constipated at some point during pregnancy. Common triggers for constipation include the pressure on your growing uterus, the pregnancy hormone progesterone that slows your digestive track, and iron supplements,” Allidina says. Beans also contain a rich source of foliate and iron. www.dietkundali.com

19. Red Bell Peppers TRIMESTER:1 WHY IT WORKS: Vitamin C is responsible for the growth and repair of tissues in your body during pregnancy. “Red bell peppers have twice the amount of vitamin C content compared to green peppers — one large red bell pepper contains 209 mg of vitamin C, which is three times the vitamin C found in an orange,” Allidina says. Consuming vitamin C also helps us absorb iron faster, so don’t forget to add peppers to your stir fries, salads and sandwiches. www.dietkundali.com

20. Eggs TRIMESTER: 2 WHY IT WORKS: Looking for the good stuff? Check the yolk. “Egg yolk contains chorine, an essential nutrient that plays a crucial role in the development of your baby’s brain in addition to boosting your own brain,” Allidina says. Expecting moms should get around 450 mg of chorine each day. And if you’re a vegan or don’t like eggs, other sources include beef, milk and soy beans. www.dietkundali.com

21. Avocados TRIMESTER: 2 WHY IT WORKS: This nutrient-dense fruit is bursting with goodness. “Avocados are a great source of fiber, vitamin K, foliate, vitamin C, potassium and vitamin B6,” she says. Filled with healthy mono-unsaturated fats, these are the “good” fats that can help protect against heart disease. Avocados have been known to help fight morning sickness and help your baby’s brain and tissue growth.

22. Greek Yogurt TRIMESTER: 2 WHY IT WORKS: Creamier compared to most yogurts, Greek yogurt actually offers more protein. “Regular non-fat yogurt has six to eight grams of protein per serving, while Greek yogurt has 15 to 18 grams per serving,” Allidina says. Greek yogurt is often strained so most the liquid is removed. It’s also a good source of calcium — which every woman needs during pregnancy. www.dietkundali.com

23. Nuts TRIMESTER: 3 WHY IT WORKS: As discomfort becomes more common during the third trimester, it’s important to eat frequently. “Nuts are a great source of protein and heart healthy fats, and make a great snack since they’re easy to store,” she says. Nuts like almonds, walnuts, pistachios and cashews all have healthy fats, protein and fiber. www.dietkundali.com

24. Fatty Fish TRIMESTER: 3 WHY IT WORKS: You can eat up to six ounces of albacore (white) tuna a week — eating more than the recommended amount can lead to higher mercury levels that can be harmful to your baby, Allidina says. But including oily or fatty fish in your diet fuels your body with omega 3 fatty acids which helps your heart and strengthens your brain health. Eating up to 12 ounces of fish a week is considered safe during pregnancy. www.dietkundali.com

25. Exercise www.dietkundali.com

26. Experts agree, when you’re expecting, it’s important to keep moving: Pregnant women who exercise have less back pain, more energy, a better body image and, post-delivery, a faster return to their pre-pregnancy shape. www.dietkundali.com

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29. Being fit doesn’t have to mean a big time commitment or fancy equipment. The following workout is simple, can be done at home, and is safe to do in each trimester. Be sure to do the moves in the order shown and, for best results, do the workout every other day. Always check with your doctor before starting any exercise program. www.dietkundali.com

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