Table of Contents
Table of Contents .......................................................................................................................................... 2
First Trimester: A Diet to Get You Started .................................................................................................... 5
List of Foods .............................................................................................................................................. 6
Meal Plans ................................................................................................................................................. 7
First Month............................................................................................................................................ 7
Second Month ....................................................................................................................................... 8
Third Month .......................................................................................................................................... 9
Second Trimester: A Diet for Those Cravings ............................................................................................. 10
List of Foods ............................................................................................................................................ 11
Meal Plans ............................................................................................................................................... 12
Fourth Month ...................................................................................................................................... 12
Fifth Month ......................................................................................................................................... 13
Sixth Month ......................................................................................................................................... 14
Third Trimester: A Diet to Keep Your Energy High...................................................................................... 15
List of Foods ............................................................................................................................................ 16
Meal Plans ............................................................................................................................................... 17
Seventh Month ................................................................................................................................... 17
Eighth Month ...................................................................................................................................... 18
Ninth Month........................................................................................................................................ 19
Exercising While Pregnant .......................................................................................................................... 20
Some Precautions ................................................................................................................................... 21
Best Forms of Exercise in Pregnancy ...................................................................................................... 22
Walking, Jogging or Running ............................................................................................................... 22
Swimming ............................................................................................................................................ 22
Pilates .................................................................................................................................................. 23
3
Yoga ..................................................................................................................................................... 23
Weight Training ................................................................................................................................... 24
Cycling ................................................................................................................................................. 25
A Quick Introduction ............................................................................................................................... 26
Foods to Have ......................................................................................................................................... 26
List of Healthy & Unhealthy Foods ............................................................................................................. 26
Omega-3 Rich Fish ............................................................................................................................... 27
Meat .................................................................................................................................................... 27
Vegetables ........................................................................................................................................... 28
Milk ..................................................................................................................................................... 29
Foods to Avoid ........................................................................................................................................ 29
Fast Food ............................................................................................................................................. 29
Ready-to-eat ....................................................................................................................................... 30
Soft Cheese ......................................................................................................................................... 30
Ice-cream ............................................................................................................................................ 31
Making Shopping Lists ............................................................................................................................ 31
Do’s & Don’ts for Diabetic Pregnant Women ............................................................................................. 33
Do’s ......................................................................................................................................................... 33
Talk to a Gynecologist, Obstetrician or Perinatologist ....................................................................... 33
Eat in Moderation ............................................................................................................................... 34
Exercise ............................................................................................................................................... 34
Don’ts ...................................................................................................................................................... 35
Snack on Sweets of any Kind .............................................................................................................. 35
Keep your Carbohydrates Down ......................................................................................................... 35
Skip a Meal .......................................................................................................................................... 36
Exercise too much ............................................................................................................................... 36
4
Breast Feeding ........................................................................................................................................ 37
Introduction ........................................................................................................................................ 37
Changes ................................................................................................................................................... 37
How to Breast Feed your Child ............................................................................................................... 38
Post Partum Depression ......................................................................................................................... 38
Final Words ................................................................................................................................................. 39
