Month 1: Embryo starts to grow

Baby About 5 to 7 days after a sperm fertilizes an egg, the egg attaches to the lining of the uterus. This process is called implantation The fertilized egg then begins to grow in the uterus, doubling in size every day. Finger-shaped growths called chorionic villi grow into the uterine wall to anchor the embryo. Your baby is about the size of a pea! Shortly after implantation the placenta and umbilical cord begin to form. The placenta and umbilical cord provide nourishment and oxygen to your baby and carry away the baby's wastes. Your baby is enclosed in a sac of fluid, called the amniotic sac, to protect the baby from bumps and pressure. In another week the baby has a spinal cord. A few days later, five to eight bones of the spinal column (vertebrae) are in place. Nerve development is beginning. The embryo becomes three layers around the 5th week. The outer layer consists of the brain, nerves, and skin. The middle layer becomes the bones, muscles, blood vessels, heart, and sex organs. The inner layer holds the stomach, liver, intestines, lungs, and urinary tract. The eyes and other features begin to form, as do tiny buds that will be the arms and legs. The heart also forms, and it begins to beat on the 25th day after conception (5 to 6 weeks after the last menstrual period). The heart beat can already be detected, however, it is impossible to hear the heart beating at this time. By the end of the first month, your unborn baby is technically known as an embryo. By the end of your first 6 weeks of pregnancy, your baby has a head and trunk, and is about 1/4 inch long (8 mm) and weighs a fraction of an ounce (or a few grams). Mother If you've been trying for a baby, a missed period is a good sign you're on the right track. Other indications of pregnancy include:
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* nausea, and not just in the morning * a sudden aversion to familiar foods like coffee or alcohol * cravings for certain foods * a strange or metallic taste in your mouth * tender or sore breasts * constant trips to the bathroom * fatigue or tiredness * light headed, faintness or dizziness * an increase in vaginal discharge or spotting * moodiness If you suspect you're pregnant, you can try a home pregnancy test (about 95% accurate) or make an appointment with your doctor or health care provider, for a hCG blood test or pelvic exam to confirm your pregnancy. The sooner your pregnancy is confirmed, the sooner you can begin prenatal care. The first weeks are the most vulnerable for an unborn baby, so it's a good time to assess your lifestyle. Stop smoking and cut down on alcohol, check your work environment for hazardous conditions, and take care when handling pets to avoid contracting toxoplasmosis. Avoid changing cat litter for there is a risk of toxoplasmosis. Let someone else do this duty for while. Toxoplasmosis can cause genetic defects, but most women who have cats have already had toxoplasmosis, and just believed it to be the flu. So don't get rid of the cat, just let someone else change the litter.

Month 2: Critical time for major body organs

This month is especially critical in the development of your baby. Any disturbance from drugs, viruses, or environmental factors such as pesticides may cause birth defects. Your baby's development is very rapid during the second month. By the end of the second month, all of your baby's major body organs and body systems, including the brain, lungs, liver, and stomach, have begun to develop. The first bone cells appear during this time. Eyelids form and grow but remain sealed shut. The inner ear is forming. Ankles, toes, wrists, fingers, and sexual organs are developing. At the end of the second month of pregnancy, your baby looks like a tiny human infant. If it is a boy, the penis will begin to form. If it is a girl, the vagina begins to form. From the end of the second month the embryo is called a fetus. Mother By the end of the second month, you may begin to feel pregnant. In response to the increase in estrogen and progesterone levels, the milk ducts in the breasts increase. As a result, the breasts may swell and become tender. You might be experiencing morning sickness or nausea during the day. Don't be surprised if you undergo some raging mood swings as well. Fatigue is also an issue throughout the first trimester. You may be just a bit more tired than usual, or you may be so exhausted that four-hour naps every afternoon are the rule. Those constant trips to the loo continue, no doubt natures way of training you to wake up several times during the night in preparation for your baby's feeding schedule. Baby Your unborn baby has now graduated to being called a fetus. His or her internal organs are already in place and ready for further development. If you have an ultrasound scan, you may see your baby wiggling and waving like mad, but you won't feel anything yet. An eight-week-old fetus already has distinct facial features. The fetus is a less than 1 inch long (2 centimeters) and still weighs less than a tenth of an ounce (less than 2 grams).

Month 3: Fingers and toes have nails

Your baby will be completely formed by the end of the third month. Your baby may have begun moving its hands, legs, and head and opening and closing its mouth, but he or she is still too small for you to feel this movement. The fingers and toes are now more distinct and have soft nails. The baby's hands are more developed than the feet and the arms are longer than the legs. Your baby's head is quite large compared to the rest of its body. Hair may have started to form on the head. Tooth buds have formed under the baby's gums. By the end of this month, the umbilical cord, which carries nutrients to your baby and takes wastes away, will be fully formed. Mother By the end of the third month, you should be beginning to perk up a bit if you've experienced fatigue. Morning sickness and frequent urination should both begin to subside. At around twelve weeks, you should have your first visit to the antenatal clinic. Remember, you are entitled to paid leave for antenatal checkups and classes. A number of tests and scans are done between 11 and 13 weeks. Your first trimester ultrasound may be done at this time to determine the baby's age. Other tests which screen for possible birth defects can also be done around this time. Baby By twelve weeks, your developing baby will weigh just half an ounce (14 grams) and be about 3 inches (7 centimeters) long. His eyes are formed and his fingers and toes are becoming distinct. His genital organs can be seen quite clearly with an ultrasound and his internal organs are functioning. Vocal cords develop around the 13th week of pregnancy. Your baby's heart has four chambers and beats at 120 to 160 beats per minute. Kidneys are now developed and start draining urine into the bladder.

Month 4: Waistline starts to disappear

Baby The baby's skin in pink, somewhat transparent and is covered with fine hair called lanugo. His tiny fingernails are now visible. The baby's face continues to develop. Eyebrows and eyelashes begin to appear in this month. Buds on the side of the head begin to form into the outer ear and he can hear your voice now. The tail has disappeared from the fetus and the head makes up about half of the baby's size. The baby's neck is long enough to lift the head from the body. The baby moves, kicks, sleeps, wakes, swallows, and passes urine. By the end of the fourth month, your baby will be 5 to 6 inches (13 to 15 cm) crown to rump in length and weigh about 5 ounces (about 140 grams). Mother You may start to feel a slight sensation in your lower abdomen (called quickening). This feels like bubbles or fluttering. When you feel the baby's movement, write down the date and tell your health care provider. This helps determine when your baby is due. You will probably be noticeably pregnant now, as your waistline disappears and your muscles and ligaments begin to relax. Your appetite may increase as you begin to feel better, and rapid weight gain may follow. Eat carefully to ensure optimal nutrition for you and your growing baby. You may want to switch to looser clothing, but be sure your maternity bra is properly fitted and provides adequate support. At this stage of the pregnancy, you may notice changes in skin pigmentation on your face, breasts and arms, and your nipples and areola may darken. Tests and Scans: At about 16 weeks, you may undergo a blood test to check the level of alphafetoprotein in your blood (called an AFP Screening), an indicator of Down's syndrome or spina bifida. The Triple Test, also known as the Bart's triple test, is similar to the AFP screening but measures other hormones in your blood, such as oestriol and human chorionic gonadotrophin. If you are over 35 or there is a history of chromosomal abnormalities in your family, you may be offered an amniocentesis test at about 16 weeks.

Month 5: Feel your baby's movements

Baby This is a period of tremendous growth for your baby. Your baby is also growing muscle and is getting stronger every day. As your baby becomes stronger, he will move about more energetically, particularly when you are trying to get some sleep! His teeth are already beginning to form within his jawbone. He may have some hair on his head, including eyebrows and eyelashes. Your baby's fingernails have grown to the tips of the fingers and he can clench his fists. The internal organs are maturing. Fat is now being stored beneath your baby's skin. The blood cells take over for the liver the job of producing blood. Your baby's gall bladder will become functional, producing bile that is necessary for digestion. Your baby sleeps and wakes at regular intervals. You will find that your baby is much more active now. He or she turns from side to side and head over heels. Your baby may suck its thumb. Exploring the structures inside your uterus may become baby's prime entertainment. Babies are measured from the crown (or top) of the head to the rump (or bottom) until about 20 weeks. After that, they are measured from head to heel. Baby is now about 7 inches (17 cm) Crown to Rump, about 10 inches (25 cm) from head to heel. Baby weighs roughly 11 ounces (about 300 grams). Mother You are getting bigger every day, and during the fifth month you should start to feel your baby's movements, which begin as light, fluttery sensations. Your skin might darken and stretch marks may appear on your abdomen or breasts. Your breasts may begin to produce colostrum. Your gums might bleed and you may have a congested nose. Vaginal discharge may increase during this time as well.

Month 6: May feel baby hiccup

Baby This month continues to be a period of rapid growth. At 24 weeks, your baby can suck his thumb and you may feel baby hiccup. He will have patterns of sleep and activity which you will come to know. His skin has lost its translucent appearance, but he still has not laid down any stores of fat and is therefore quite thin. Your baby's skin is wrinkled and red. It is covered with lanugo (fine, soft hair) and vernix (a substance consisting of oil, sloughed skin cells and lanugo). Real hair and toenails are beginning to grow. Your baby's brain is developing rapidly. Fatty sheaths which transmit electrical impulses along nerves are forming. Meconium, your baby's first stool, is developing. A special type of fat (brown fat) that keeps your baby warm at birth is forming. Baby girls will develop eggs in their ovaries during this month. The baby's bones are becoming solid. Your baby is almost fully formed and looks like a miniature human. However, because the lungs are not well developed and the baby is still very small, a baby cannot usually live outside the uterus at this stage without highly specialized care. By the end of the sixth month, your baby will be around 11 to 14 inches (28 to 35 centimeters) long and will weigh about 1 to 1.6 pounds (500 to 750 grams). Mother You are now visibly pregnant. You will gain weight around this time, and you may feel overheated and sweaty as your blood supply increases. Your face may look flushed as well. Your heart and lungs are working 50% harder than normal. You may have some pain in your ribcage as the baby begins to press upwards. Shortness of breath may follow for the same reason. As your pregnancy progresses, it is important to maintain correct posture and protect your feet and joints. Wear comfortable shoes and clothing, rest with your feet up, and continue your antenatal exercises.

Month 7: May feel painless contractions

Baby Your baby's eyes can now open and close and can sense light changes. The lanugo is starting to disappear from the baby's face. Your baby's hearing is getting better. He or she can now hear the outside world quite well over the sound of your heartbeat. The baby exercises by kicking and stretching. He or she can also make grasping motions and likes to suck its thumb. Your baby is coated with a waxy substance called vernix caseosa which protects his skin, and he is building up a layer of fat which will help him to maintain his body temperature once he is born. Your baby is continuing to grow and develop. If the baby was born now, its chances of survival are better than last month, (28 weeks - 90% of babies survive premature birth) some complications are still possible. By the end of this month, your baby will be approximately 16 inches (42 cm) long and weigh about 2.5 or 3 pounds (1100 to 1400 grams). Mother As your stomach expands, you may notice stretchmarks on your stomach or thighs. Your navel will begin to stick out if it doesn't already. Indigestion can be a problem as your growing baby presses on your stomach. Some women have lower back pain or sciatic pain as the abdomen grows larger and the pelvic joints loosen in preparation for delivery. Leg cramps may pose a problem; adequate calcium in your diet can help. You may feel painless contractions, called Braxton Hicks contractions. These contractions are a way for your uterus to ''practice'' and do not signify the onset of labour. Your antenatal checks will increase in frequency, perhaps to every 2-3 weeks. Remember to give your employer notice of when you plan to stop work and when you plan to return.

Month 8: Strong, regular fetal activity

Baby The face is now smooth and getting a little chubby, as baby is laying on fat stores over the next weeks in preparation for life outside the womb. Most babies will have turned head down by this time in preparation for birth. If your baby were to be born now, it would have a greater than 90 per cent chance of survival. You will be feeling strong, regular fetal activity. Your baby's kicks are strong and your may be able to see the outline of a small heel or elbow pressed against your abdomen. At the end of this month your baby is about 16 to 18 inches (40 to 46 centimeters) long and weighs around 4.5 to 5.5 pounds (2 to 2.5 Kg). Mother By now you are starting to feel a bit ungainly as your centre of gravity shifts and your stomach continues to grow larger. Try to stand up straight and practice good posture at all times. Your ribs may begin to feel sore as the baby pushes up against them, and those constant trips to the bathroom return, as baby presses on your already cramped bladder. Your naval may disappear, and you may have a dark line, called the linea nigra, running down your abdomen. Many of the discomforts you have been experiencing the last few months with constipation and shortness of breath are becoming more of a problem. Braxton Hicks contractions will increase. You may have difficulty sleeping, both because of your size and because of the activity of your baby. Rest as much as you can! You may begin antenatal classes, and now is a good time to shop for baby. After your 32nd week, your health care provider will probably want you to come in every two weeks so that your pregnancy can be more closely monitored. He or she will assess the health of you and your baby by checking your weight, blood pressure, urine, fetal heartbeat, fundal height, size and position of the fetus, edema, varicose veins, and other symptoms. Discuss your birthing plan with your provider and pain management during labor and delivery. Come to your appointments prepared with a list of questions and problems you want to discuss. Remember to pack your bag so that you will be ready to rush to the hospital when the time comes.

Month 9: Almost done

Baby Your baby is now fully formed and, if it is a boy, his testicles should have descended. The vernix has mostly disappeared. Baby will gain weight at the rate of about an ounce per day during the last month before the birth. Your baby is getting fatter and its skin is less rumpled. He or she is getting ready for birth and is settling into the fetal position with its head down against the birth canal, its legs tucked up to its chest, and its knees against its nose. The bones of baby's head are soft and flexible to ease the process of delivery through the birth canal. Your antibodies to disease are beginning to flow rapidly through the placenta. The rapid flow of blood through the umbilical cord keeps it taut which prevents tangles. Your baby is beginning to develop sleeping patterns. You will also feel your baby roll around as it gets too cramped inside your uterus for much movement. Your baby will continue to kick and punch although it will move lower in your abdomen to under your pelvis (this is a process called ''lightening''). Your baby's lungs are now mature and your baby will have a great chance of survival if born a little early. Your baby is now about 20 inches (51 cm) long and weighs approximately 6 to 9 pounds (2700 to 4000 grams). Only 5 percent of babies are born on their due date. If you go into labor after week 37 your careprovider will not try to stop it. Your baby may be born anytime between the 37th and 42nd week of pregnancy. Mother After your 36th week, your health care provider will increase your prenatal appointments to weekly. Your provider will check your weight, blood pressure, urine, fundal height, edema, and varicose veins. He or she will also check the fetal heartbeat, size, presentation (head or buttocks first?), position (facing the front or the back?), and descent. Your cervix will be examined sometime after the 38th week for effacement and dilation (opening of the cervix). Your provider will ask you to report on the frequency and duration of your Braxton Hicks contractions. Ask your provider about any questions you have, especially about labor and delivery. You should also receive instructions from your provider as to when to call if you think you are in labor. If you do not receive these instructions, ask your provider for them. You will feel changes in the fetal activity (more squirming and rolling and less kicking). In addition to the pregnancy discomforts you have been feeling the last couple of months, you may have some discomfort and achiness in your buttocks and pelvic area, increased backache and heaviness, more difficulty sleeping. More frequent and intense Braxton Hicks contractions (which may now be painful), which will give you a chance to practice your breathing techniques. Due to the lower position of your baby, it will be easier for you to breathe but you will need to
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urinate more frequently. You may feel very fatigued or have extra energy or alternate between the two. Your appetite may be increased or diminished substantially. By the 40th week, you will likely be feeling more excited, anxious, apprehensive, and relieved that it is almost over. You may feel irritable, overly sensitive, restless, and impatient. All of these feelings are normal. Don't worry -- you won't be pregnant much longer! Remember to pack your bag so that you will be ready to rush to the hospital when the time comes.

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Healthy Nutrition and Diet

What better time to look at your diet and make changes than before pregnancy The time to start eating healthy foods is before you become pregnant. Most people know how important good nutrition is during pregnancy, but the months leading up to pregnancy are equally important. Usually by the time a woman knows she is pregnant her baby's organs are already developing. If a birth defect is going to occur it will happen during the first few weeks of pregnancy. Don't forget to help Dad get healthy, too! To improve your chances of getting pregnant, it's important for your partner to take care of himself, eat right, exercise and stop smoking, drinking or taking illegal drugs. The Food Guide Pyramid Recommended Daily Servings: Servings = see table below 2 - Meat, Poultry, Fish, Dry Beans, Eggs & Nuts: 2 Servings 4 - Fruit: 4 Servings 6 - Bread, Cereal, Rice & Pasta: 6+ Servings

1 - Fats, Oils & Sugar: Use Sparingly

3 - Milk, Yogurt & Cheese: 3 Servings 5Vegetable: 5 Servings

Table for Pyramid above

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1. Fats, Oils & Sugar: Use Sparingly 2. Two servings a day: A serving = 2-3 ounces of cooked lean meat, poultry or fish; 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as 1 ounce of lean meat. Three servings a day: A serving = 1 cup of milk or yogurt; 1-1/2 ounces of natural cheese; 2 ounces of processed cheese. Four servings a day: A serving = 1 medium apple, banana, orange; 1/2 cup of chopped, cooked, or canned fruit; a glass of fruit juice. Five servings a day: A serving = 1 cup of raw, leafy vegetables; 1/2 cup of other vegetables, cooked or chopped raw; 3/4 cup of vegetable juice. Six + servings a day: A serving = 1 slice of bread; 1 ounce of ready-to-eat cereal; 1/2 cup of cooked cereal, rice or pasta.

3.

4.

5.

6.

The idea of the Pyramid is to eat more of the foods on the bottom (grains, vegetables & fruits) and less of those toward the top (meats, dairy products, fats, oils & sweets).

Eating a healthy diet at the time pregnancy happens, helps to give your baby the best possible start in life. Many of us need to take a closer look at what we eat and see where we can improve our eating habits. A good diet is key to a healthy pregnancy. Here are some reasons why what you eat is so vital to you and your developing baby. A good diet can:

Help prevent birth defects: Birth defects such as spina bifida have been found to have links to the mother's diet. Good nutrients are the building blocks of healthy development. Help for easier labor and delivery: When you are on a good diet, your body is healthier and in better shape. Certain nutrients such as protein and zinc have shown to have a direct influence on labor and the health of the uterus. Your baby and placenta are also healthier. This can all work together for better labor and delivery. Protect you and your baby from infection: Vitamins such as C can strengthen you and your baby's immune systems. Lessen your chances of miscarriage: A good diet will enable the placenta to grow properly 13

and better meet the needs of the developing baby. A healthy placenta is also less likely to detach from the uterus before labor which can also cause miscarrage.

Make your baby healthier: Diet can positively influence your baby's birth weight and heath after birth. Protect you from anemias: Not having enough iron is usually caused by a poor diet. Low iron is often the cause for fatigue and can lead to other complications.

Some foods may cause infections Although the chances of contracting one of these rare infections is limited, you will reduce this likelihood even further if you avoid these foods:

Liver and liver pates. Unpasteurized dairy products, especially soft cheeses such as camembert, brie and blueveined cheeses. Cook chill pre-prepared meals, especially chicken and seafood.

Risk: Listeriosis - This is a rare infection; its symptoms are similar to flu and gastroenteritis and can cause miscarriage or stillbirth.

Undercooked meat, especially pork.

Risk: Toxoplasmosis - Usually symptomless this can cause serious problems for the baby. Caused by direct contact with the organism Toxoplasma gondii, it is found in cat faeces, raw meat and unpasteurized goats' milk. Soil on fruit and vegetables may be contaminated.

Undercooked eggs and poultry.

Risk: Salmonella - Contamination with Salmonella bacterium can cause bacterial food poisoning. This doesn't usually harm the baby directly, but any illness involving a high tempreature, vomiting, diarrhoea and dehydration could cause a miscarriage or preterm labour.

Making Healthy Gains If you are of normal weight, you don't have to eat much more than usual during the first 12 weeks; 14

your fetus's nutritional needs are minimal. After that, spread your weight gain out over your second and third trimesters. While it will fluctuate from week to week, on average you should gain about a pound per week, depending on your starting weight. Adding 300 extra calories a day after the first 12 weeks will do the trick. If you are starting out on the heavier side, avoid dieting the first trimester and focus on a wellbalanced diet. When the second trimester rolls around, aim for the gradual weight gain recommended by the National Academy of Sciences. As was true in your nonpregnant state, a good way to control your weight is by exercising moderately three to five times a week, doing an activity you enjoy. How much weight will I gain in Pregnancy?

Improving your nutrition also means choosing wholefoods such as granary bread and brown rice, reducing the amount of sugar you eat, and cutting down on fat. It should not be necessary to take any special supplements if you eat a balanced diet, other than Folic acid, which is known to help prevent spina bifida and other neural tube defects. The Department of Health recommends 0.4mg per day while trying to conceive and for the first three months of pregnancy.

- Looking for a delicious way to sneak some more folic acid into your diet? Start your day with a tall glass of orange juice or a fresh, juicy orange. Both are excellent sources of folic acid-an important nutrient for any woman who's hoping to conceive. - Are you taking any vitamins? Large doses of certain types of vitamins can be harmful to your developing baby. Switch to a prenatal vitamin before you conceive. - Don't go on a crash diet. Starvation diets, purging, bingeing, and yo-yo dieting affect ovulation and consequently your fertility. Weight loss diets should be attempted BEFORE and NEVER during your pregnancy.

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Exercise before Pregnancy

What better time to look at your lifestyle and make changes than before pregnancy

- Are you already physically active? Terrific! If you're not, you might want to think about a prenatal fitness program. Walking at a reasonably fast pace for 20 to 30 minutes three or more times each week will help you to develop good strength, stamina, and cardiovascular health. Before you start any exercise program, though, get your doctor's go-ahead. Also... - You can have too much of a good thing. Excessive amounts of exercise can lead to such fertility problems as irregular periods, anovulatory cycles (cycles in which ovulation does not occur), and luteal phase deficiencies (a problem that occurs when the second half of your cycle isn't long enough to allow for the proper implantation of the fertilized egg). The moral of the story? Stay active, but don't overdo it.

Don't forget to help Dad get healthy, too! To improve your chances of getting pregnant, it's important for your partner to take care of himself. Exercise together, pregnancy involves both of you.

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Exercise during Pregnancy

Before beginning an exercise routine give consideration to how much you exercised before pregnancy. This is not the time to break your previous land speed record.

Many women enjoy dancing, swimming, water aerobics, yoga, pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing. Start slowly. Even if you never exercised regularly before, a program can be undertaken safely. If you have been following a regular exercise regime, there's no reason you shouldn't be able to continue on the same level for the first trimester. The important thing is to listen to your body- if it feels like too much, take it down a notch. Particularly if you suffer from morning sickness, be aware of your limits. Getting Started Always talk to your doctor before beginning any exercise program. Once you're ready to get going:

Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes. Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts. Drink plenty of water to avoid overheating and dehydration. If your exercise session is longer than 15 minutes, interrupt your workout to drink additional liquids. Drink even if you are not thirsty, as thirst lags behind the body's need for fluids. Skip your exercises if you're sick. Go for a walk in an air-conditioned mall on hot, humid days. Above all, listen to your body - if it feels like too much, take it down a notch.

Avoid any contact sports now is not the time to take up downhill or water skiing, judo, ice hockey, horseback riding, or soccer and beware of any activities in which you may get hit in the stomach. Although people who take part in these sports competitively often continue well into their pregnancy. Most doctors and midwives also recommend giving up bicycling after the second trimester.

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Kegel exercises:

Do your Kegel exercises religiously. The pelvic floor supports the bladder, uterus, and intestines. The added weight of the uterus during pregnancy can stretch out that floor, causing either the intestines or bladder to drop down. This is one of the reasons that many elderly women suffer from incontinence. Prevention is the best medicine. Kegels involve contracting and releasing the PF muscles, similarly to stopping the flow of urination. Tighten and relax the muscle several times a day. more... Cardiovascular

Walking One of the best cardiovascular exercises for pregnant women, walking keeps you fit without jarring your knees and ankles. It is safe throughout the nine months of pregnancy and can be built into your day-to-day schedule. Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down. Swimming Healthcare providers and fitness experts hail swimming as the best and safest exercise for pregnant women. Swimming is ideal because it exercises both large muscle groups (arms and legs), provides good cardiovascular benefits, and allows expectant women to feel weightless despite the extra weight of pregnancy.

Slow down if you can't comfortably carry on a conversation while exercising. Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.

Flexibility Yoga and Pilates are rapidly becoming the "in thing" for moms-to-be and are great for your physical and mental health. Pilates exercises combine strength training with unique breathing and posture techniques, for that total-body workout, while Yoga uses stretching and breathing techniques to tone your body while calming your mind. However, not all Yoga and Pilates exercises are safe for pregnant women. Look for a prenatal Yoga or Pilates class in your area, where the classes are tailored to pregnant moms.

Yoga and pilates 18

Yoga and stretching can help maintain muscle tone and keep you flexible with little if any impact on your joints. However, you may have to augment a yoga regime by walking a few times a week to give your heart a workout. Be careful not to overdo the stretching. You'll be more supple as a result of the effects of relaxin, which causes your ligaments to be more pliable. Don't hold the stretches for too long or try to develop your flexibility too much.

Other Exercises

Dance You can get your heart pumping by dancing to your favourite tunes in the comfort and privacy of your living room, but steer clear of dance movements which call for you to leap, jump, or twirl. Remember technique is important. Avoid sudden changes of direction. If you sign up for a class, you can lose yourself in music, stay fit, and meet others. Low-impact aerobics One good thing about an aerobics class is that it's a consistent time slot when you know you will get some exercise. If you sign up for a class specifically designed for pregnant women, you will get to enjoy the camaraderie of others just like you, and can feel reassured that each movement has been deemed safe for you and the baby.

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Exercise after Pregnancy

It is possible to get back to your pre-pregnancy weight and body form. A good rule of thumb is to wait about 6-8 weeks after delivery before trying to start your fitness challenge. The following are some tips and ideas on how to establish a post pregnancy fitness routine. As with any new fitness activity, you will want to consult your doctor before getting started. GETTING STARTED: Before beginning an exercise routine give consideration to how much you exercised before birth, before pregnancy, the type of birth you experienced, and your overall feel after birth! (Do

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remember that exercising does give you more energy in the end.)

Make sure you have supportive shoes, a supportive sports bra (especially you nursing moms). Drink plenty of water to avoid overheating and dehydration. If your exercise session is longer than 15 minutes, interrupt your workout to drink additional liquids. Drink even if you are not thirsty, as thirst lags behind the body's need for fluids. Plan on a schedule of 20 - 40 minutes, 3 - 5 times a week. If you combine aerobic activity with strength training, this will help boost your metabolism and speed up the weight loss process. Combine diet with exercise. Talk with your physician about a good caloric intake for you and remember that if you are nursing you are going to need to add some calories.

Try to find another new mom or join a group to boost your motivation. EXERCISE IDEAS:

Exercise that involves baby such as walking or running with a baby stroller. Exercise videos that can be done while baby is napping or in the swing. Check out local health clubs to see if any offer postnatal exercise classes. Also check out to see if they have a well-staffed nursery where you would feel comfortable leaving the new baby. Work out a schedule with dad or grandparent, where you have time for exercise while baby is well taken care of.

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You could also eat folate-rich foods, such as the following, during your entire pregnancy:

Green veggies: Asparagus, broccoli, peas, cabbage, bitter gourd (karela), bottle gourd (lauki), apple gourd (tinda), lady's finger, cauliflower brussels sprouts (chhoti gobhi) and capsicum Green leafy veggies: Spinach (paalak), fenugreek leaves (methi), bathua, sarson, radish leaves (moolie), coriander (dhania), mint (pudina) and lettuce Black-eyed beans (Lobhia), bengal gram, chickpeas Beetroot Muskmelon, oranges, sweetlime, kinnow and mausambi Fortified breakfast cereal - whole wheat flakes, oats, cornflakes, wheat germ and wheat bran. Whole meal bread, whole-wheat flour and whole wheat pasta Dry fruits and nuts including walnuts and almonds More options in our folate enriched meal plan!

Snacks and drinks

Drink eight to ten large glasses of water a day in addition to any other fluids. If you feel tired, don't drink more caffeinated drinks to wake you up. They dehydrate you -- instead drink fresh fruit juice or a large glass of cool water or skimmed milk. A refreshing alternative is a glass of mineral water with a twist of lime or lemon or tender coconut water. Include vegetable juices as they contain plenty of vitamins and minerals for you and your baby. You could also include herbal teas for variety, but make sure you get the go ahead from your doctor first. If the weather is hot and humid, you will have to increase your water intake to avoid dehydration. There are plenty of options to choose from, such as milk shakes, lemonade (nimbu pani), aam panna, jal jeera, thandai, lassi and buttermilk. Check out our healthy and alcohol-free options. Do not consume any juices or milk shakes from roadside vendors especially in the summer months. One can never be sure of the hygiene and freshness levels. It is best to prepare milk shakes and juices at home and consume it immediately to cut the risk of any spoilage or contamination. If you want a snack, opt for a fruit instead of a fruit juice to include the goodness of the fruit fibre as well in your diet. Also, pay special attention to cooking fats and oils. Ghee does not give you much in the way of vitamins, minerals or protein and there are other more balanced foods, such as green leafy vegetables, fresh fruits, and milk products. Butter and coconut milk/oil are high in saturated fats and should not be used as cooking oils. Hard cooking fats and hydrogenated fats are both high in trans-fats; they are equally as bad as saturated fats. It is better to use plant oils, such as corn oil, soy oil, olive oil, canola oil, and refined mustard oil for 21

cooking. Be guided by your appetite, but remember that, at this stage in pregnancy, your energy needs increase very little, unless you are underweight.

Beverages
Beetroot Rasam Ingredients: 2 beetroots 1 green chilly(slit) 2 tablespoons shredded coconut 1 teaspoon rasam powder 10 garlic cloves salt as per taste Tamarind imli - lemon size Papad (Optional) For seasoning: 1 red chilli (whole) 1/2 teaspoon mustard seeds oil For garnishing 1 teaspoon chopped coriander leaves Method: Soak tamarind in clean water to extract its juice Cut beetroot into cubes & cook in a pressure cooker Now grind the cooked beetroots with rasam powder, coconut and a little water to a fine paste Boil the tamarind extract with salt, turmeric and green chilly Add the ground mixture to this Add 1 cup of water to bring to a slightly thick consistency and boil for a while Fry garlic cloves in little oil till they are golden brown/crispy and add to the rasam
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 For seasoning, heat 1 tsp of oil & add the mustard seeds & the red chilli. When it splutters, pour it over the rasam Garnish with coriander leaves Serve it hot with papad

Snacks and appetizers

Palak Methi ki Tikki Ingredients: 1 bunch spinach (palak) leaves (chopped) 1/2 bunch fenugreek leaves (methi) (chopped) 1/2 - 1 teaspoon green chilli-ginger paste 4 tablespoon whole wheat flour 2 tablespoon besan (gram flour) 2 tablespoon sooji 1/3 teaspoon pepper powder 1/2 teaspoon cumin seeds (jeera) 1/4 teaspoon soda-bi-carbonate 3 tablespoon oil 1 teaspoon chopped garlic 2 tablespoon finely chopped onion (optional) 1 tablespoon lemon juice 1/2 - 1 tablespoon fresh cream 2 tablespoon chopped coriander salt to taste For garnishing: 2 to 3 tablespoon grated cottage cheese (paneer) 1 tomato (finely chopped) Method: Wash and mix fenugreek and spinach leaves in a bowl Sprinkle 1 teaspoon of salt and mix it well. Squeeze out excess water Combine all the ingredients mentioned above in a bowl and add fenugreek, spinach leaves to it Knead into a soft dough using water
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 Apply a little oil on your hands and divide the mixture into bite-sized portions and steam them Remove when they are done and garnish with a little grated paneer and finely chopped tomato Steam for another 15-20 minutes and serve with green chutney.

Main dishes
Palak Pulav Ingredients: 3 cups rice 2 bunches spinach (palak) 3 tablespoon butter 2 pods cloves 2 green cardamoms 1"piece cinnamon stick 1 teaspoon ginger garlic paste 1 teaspoon red chilli powder salt to taste Method: Wash and cook rice. Keep it aside. Wash spinach and cook it in a pressure cooker for one whistle. Allow it to cool down Then grind it to fine paste and set aside Heat butter in a pan. Add cloves cinnamon, cardamoms and pepper to it Fry for 2-3 minutes on medium flame Then add ginger garlic paste. Add red chilli powder and stir fry for 2 minutes Then add the spinach and salt to it Mix it thoroughly Then add the cooked rice to it, mix well and serve hot.

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Mutter Kofta Curry Ingredients: 1/4 kg raw peas (mutter) 2 teaspoon besan (gram) flour 2-3 onions, chopped 4 green chillies, chopped salt to taste 1 teaspoon chilli powder 1 teaspoon coriander powder 1/4 teaspoon garam masala 1/2 teaspoon turmeric powder 100 gms potatoes, cut into 1 inch pieces 3-4 tablespoon oil Method: Boil the raw peas in a pressure cooker until they are tender or up to 2 whistles. On cooling, remove and make a fine paste Heat oil in a pan and fry the chopped onions (half of the chopped quantity) and green chilies for a while. Also add besan flour and fry for few more seconds. Then add peas paste, stir and remove. Allow to cool. Make small balls from the above mixture and deep fry in hot oil until golden brown. Keep them aside. Heat 2 tablespoon of oil in a pan and fry the remaining onions until brown. Add chilli powder, coriander powder, turmeric and fry for 1 more minute. Now add chopped potatoes, stir well, add 2 cups of water and simmer until the potatoes are tender. Add koftas and salt to the potatoes mixture and stir well. Remove from heat and its ready to eat. Serve with naan, chapattis or plain rice.

Salads and side dishes

Bhindi with mustard paste Ingredients: 500 gm Bhindi (Lady's finger)
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4 - 5 whole green chillies 1 teaspoon turmeric (haldi) 1 teaspoon sugar coriander leaves for garnishing 3 tablespoon mustard seeds (rai) ground to a paste with green chillies salt to taste 3/4 tablespoon oil 1/2 cup grated coconut Method: Slit bhindi and green chillies lengthwise into halves Fry the bhindi in a little oil. Add the turmeric, green chillies and salt When it is partially cooked put mustard paste and fresh grated coconut Mix well and add a pinch of sugar and coriander leaves Sprouts, corn and vegetable salad Ingredients: 1/4 cup Moong sprouts 1/4 cup channa sprouts (kala channa) 1/4 cup corn (steamed) 1 carrot 1 cucumber 1 small broccoli A few lettuce few leaves 1 teaspoon green chilli paste 2 teaspoons green coriander paste 1 teaspoon oil 1/2 teaspoon cumin seeds (jeera) 1/2 teaspoon mustard seeds a pinch of aesofitida (hing) 2 teaspoons lemon juice a few curry leaves 1/2 teaspoon chat masala coriander leaves salt to taste Method:
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 Chop all the vegetables finely and set aside Heat oil in a pan and add mustard seeds, cumin seeds and aesofitida. Add curry leaves and chana sprouts Cover with a lid and cook for 2 minutes Now add moong sprouts and corn. Add a little salt and fry for some time. Cover with the lid again and allow to cool for sometime. Mix the ingredients with the chopped vegetables in a salad bowl Add chat masala, lemon juice and a little salt. Mix well and garnish with coriander

Dessert
Walnut Burfi Ingredients: 1 cup walnut powdered 1/2 cup sugar 1/2 tsp cardamom (elaichi) powdered Method: Heat sugar and a little water in a pan Make a syrup of two strand consistency Cool the syrup Add walnut and cardamom powder Spread it on a thali and cut into pieces when it sets

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The six MyPyramid food groups

Grains: 6 to 8 ounces a day Generally, an ounce of grains equals a slice of bread or half a bun, 1 small corn or flour tortilla, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked cereal, rice, or pasta. For at least half of your daily grains, choose whole grain varieties like whole wheat bread or brown rice. Whole grains contain the most fiber, vitamins, and nutrients. Fruits: 2 cups a day Vary the color of the fruit you eat and choose fresh over canned many prepackaged varieties are preserved in sugary liquid. Bonus: The fiber in fruit helps head off two common side effects of pregnancy, hemorrhoids. Vegetables: 2 1/2 to 3 cups a day As with fruit, fresh is best for fiber and vitamins. For maximum nutrition, vary the color of the vegetables you choose. Broccoli, for example, is packed with folate, calcium, and B vitamins. Sweet potatoes provide vitamin A, vitamin C, and fiber. Meat and beans: 5 1/2 to 6 1/2 ounces a day This amount is about 2 servings that are each the size of a deck of cards. Choose lean meat and limit fish to 12 ounces per week. (More than that may expose your baby to harmful levels of mercury.) Milk, yogurt, and cheese: 3 cups a day In the MyPyramid plan, a cup of dairy equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, and 2 ounces of processed cheese. Dairy products, in general, are a great source of calcium and protein. Low-fat varieties give you all the nutrients you need without the extra fat. Oils: 6 to 8 teaspoons a day The best sources include canola oil, olive oil, safflower oil, fatty fish, avocados, nuts, seeds, and olives. Note: Avocado is a fruit but most of its calories come from fat, so it's included in the oils category. Discretionary calories: 165 to 360 a day This MyPyramid plan budgets 165 to 360 "extra calories" that you can spend as you choose! They could be used on extra servings of grains (like a little more pasta), extra protein at meals, whole milk instead of low-fat, some sugar in your decaf iced coffee, or an extra scoop of ice cream. If you're not sure which group a particular food is in or how many servings or calories it amounts to simply type it into the program's MyFoodapedia page. You can even compare two different foods at a time.

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Pregnant mothers always wonder that what they should eat & what not. Some says a mother should take the diet of two people because she needs to take care of one more life. But is it true, if yes what they should eat & if not how the baby will get proper diet to grow as a healthy child. When you will consult with a doctor they will say a pregnant mother must take a balanced diet. So that mother & child both gets a proper nutrition for their body. Basically Balanced diet must contain some or other thing from the entire food group. Not only this but balanced diet also meant to keep track on the proper quantity, quality & reaction or allergy of any food on mother. Following tips will help you and your baby stay healthy.

As it has been strictly prescribed by doctors that intake of Vitamin A must be controlled because it may cause damage to embryo. Cabbage, Cauli-flower & all long green vegetables such as Tondali, Turai, Louki, Parwal, Spinach, Govari should be used alternately. You must keep balance, rather than eating same vegetable all the time. Reduce brinjal, suran/yam, papaya, celery, onion, chilli, garlic, ginger, pepper, asfoetida, mustard, bajara, carom seeds, jaggery from your diet. You must remember that those who have previous history of abortion better they must avoid these. Those who suffer from constipation, gas, bloating must avoid peas and other `heavy to digest' cereals, potato. They must take green gram as it is easy to digest and gives protein. Black grapes, banana, ripe mango, dates, cashewnuts, apricot are very beneficial. Butter, clarified butter, milk, honey, fennel seeds, sweets made from jaggery rather than white sugar can be taken in small quantity. Rice, Murmure, pulao, Bhakari, Khichri, Chapati, Paratha, Gujarati thepla are the items made from wheat and rice, so they are quite beneficial. Items such as sandwich, bakery bread, bun, dhokla, pizza, handva, pancake, khaman, steamed rice cake, curd, tomato, tamarind, kadhi usually increase the swellings and acidity. So, try to avoid such item but if such problems do not exist, you can take in small quantity. Indian women try to carry out fasts during pregnancy which is not good for health. Do not eat left over, frozen & deep-frozen food. Avoid cold drinks, mutton, cocoa, chicken, eggs, alcohol, smoking, tobacco, betel nut, pan-masala but tea, coffee & ice-creams can be taken in small quantity. Remember, the baby inside depends on you for proper nutrition. So, if you will take healthy & balanced diet your child will become healthy. During pregnancy, mother must focus on supplemental nutrients while maintaining a balanced and nutritious diet. They must get a list of healthy Indian foods and meal planning tips from doctor to eat well during a pregnancy.

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