Diet & Exercise in Pregnancy


During pregnancy, your body requires more nutrients. So, it’s essential that you enough attention and care to your diet.
Throughout the period, you must work closely with your healthcare team to maintain the right Body Mass Index (BMI), which, ideally, should be anywhere between 18.5 and 25. It is recommended, before you plan a pregnancy, to get in the right weight category to minimize the involved risks and promote healthy growth of the unborn baby.

In addition, don’t buy the myth of “eating for two”. Your need for extra energy progresses as you get to next trimesters. In the second trimester, a normal weight woman requires 350 kilo calories of extra energy. In the third trimester, the need increases to 500 kilo calories.

At large, you need a proper intake of macro and micro-nutrients during pregnancy, which includes protein, iron, fiber, good fat, calcium, carbohydrate, potassium, vitamin B6, vitamin B12, and Vitamin C.

Here are some common diet tips during pregnancy:

  • Ensure you’re taking sufficient protein every day.
  • Drink enough water. Keep yourself dehydrated all the time.
  • Avoid junk food.
  • Pick healthy snacks like dry fruits, low-fat yogurt, low-fat cheese, and whole grain crackers.
  • Avoid heavy meals. Instead, have lighter meals spread multiple times throughout the day.
  • Increase your intake of fruits and green vegetables.
  • Don’t drink alcohol.
  • Take proactive measures to reduce the risk of infection from food. Example, wash your hands before eating, wash all fruits and vegetables properly.
  • Consult your doctor whether you should take additional vitamin and protein supplements or not.
  • If you have any chronic condition, work along with a dietitian to create a personalized diet for yourself.


Indulging in light exercises is essential to ensure optimum health for the mother, as well as the baby. With your body progressively changing, the right workout can help you stay in the right physical shape, maintain a healthy posture and just feel good.

Here are some tips for exercise during pregnancy:

  • Keep the intensity of the workout to low. Remember, the goal is to stay fit and not achieve any peak fitness goal.
  • Aerobic and strength conditioning exercises are safe and rewarding.
  • Avoid any physical or fitness activity that involves the risk of getting hit in the abdomen.
  • Try yoga, meditation and other activities that help you control your stress and relax your muscles.
  • Pay enough attention to back care. Always stand tall. Have proper back support when sitting. Avoid bending forward and lifting heavy objects.
  • During exercise, if you feel breathless and other uncomfortable symptoms, stop immediately and see a doctor.
  • If you have any chronic condition, consult a doctor about the workout regiment you should take up.
  • Practice proper breathing technique for labor. Talk to your doctor to prepare yourself for the delivery. In addition, attend Lamaze techniques to ensure you’re informed of all the what’s and how’s of delivery.