Day 78, Week 12

Your Pregnancy Journey

Your appetite is probably in place by now and it is importance for you to follow a good well nourished balanced diet at this point in time. Pregnant Moms need to eat every 2-3 hours which means six meals. Lets look at the combination of different food categories that should make your every meal. These would be your main meals. Each of your main meals must contain all the five food groups – Carbohydrates, Vegetables/Fruits, Protein, Milk Protein and Fats. All of these nutrients work in tandem with each other and hence there is maximum nutrient absorption. Imagine if my hand was missing one finger, the hand would not be fully functional right ? The same way if any food group is missing from the meal then the absorption of nutrients is not optimum.

This week is also very important in your prenatal visits to your care provider. The doctor will conduct a host of medical tests including blood and urine tests to make sure you are healthy overall. The test will also check for the possibilities of birth defects in the baby and other risk factors such as HIV, Thallesemia etc. to the baby. You must ask your doctors as many questions as possible here.

Your baby’s growth

Your baby has some amazing developments this week. The kidneys begin to excrete urine in the 12th week. The cartilage has formed which will further develop into the bones in the coming weeks. The baby now has a roundish head and its eyelids have developed. (imagine  It is now app 6cms long but weighs only app. 18 gms. Their reflexes have begun. They begin curling their toes and fingers, clenching their eyelids etc.

Day 79, Insomnia

Many new mothers may encounter insomnia in the first few weeks of pregnancy and this is probably due to the excitement and nervousness of finding out and the realisation that soon life is going to change. Also till the anamoly tests are completed moms may feel concerned and worry about the well being of the developing baby.

A couple can undergone some pre conception counselling sessions in order to take care of these concerns.

Additionally it is also a good idea to register for an early pregnancy class to get all your doubts and queries answered.

There are a few things that you can do to help this phase

1) Use a Body pillow-A good multipurpose body pillow is your best friend in this phase. Inability to sleep in a comfortable position can add to you already existing anxiety levels. Use a multipurpose body pillow that will help keep you comfortable and provide support to your back and tummy throughout the night. Contact Awww to get one today

2) Cut off on caffeine- Cut off on any caffeine intake that may also cause you to be alert and up at night

3) Listen to calming music- Listen to some peaceful calm tunes that will help you rest and put you in a good mood

4) Meditation and deep breathing- Meditation and deep breathing can also help you relax and make you comfortable

Exercise- Exercising can also help the mom to relax in Pregnancy thus helping her sleep better at night. You can also consider going for a walk. It is considered safe and will keep you positive and energised. Contact Awww and let our prenatal experts work out a good exercise regime for you to keep you fit, energised and relaxed during your pregnancy.

Day 80, Starting an Exercise Program

Starting an Exercise program during Pregnancy?

Exercise helps us stay fit and healthy.  Once your doctor deems you fit and healthy to undertake an exercise class you should definitely consider enrolling yourself into one. In fact it has become an integral part of our modern life style.  Traditionally exercise was not given a lot of importance. Women were actually encouraged to take it easy and slow down, as exercise was considered unsafe for the pregnancy. But this belief has been replaced, as there is a great amount of research that shows benefits of exercise during pregnancy.

•It helps the mom stay fit and healthy.

•It ensures optimum weight gain.

•It helps prevent / reduce pregnancy discomforts.

•It reduces the incidence of pregnancy complications.

•It prepares the body for the birth process.

•It also helps the baby as the fetus of an exercising mom is also in essence exercising with her and hence reaping the benefits of exercise.

•It speeds up post partum recovery and helps the mom get back to her pre- pregnancy shape and size much faster.

So if you are thinking of starting an exercise program here are some things that you should keep in mind:


•First and foremost, discuss your exercise program with your doctor. Your doctor is examining you physically and will be able to assess your over all pregnancy health. Women who have a healthy pregnancy are actually permitted to partake in most exercise programs. Naturally all contact sports must be avoided, jarring movements should be steered clear of and any activity which has a high risk of injury or falls should be kept on the back burner till that baby is safely delivered.

•Think about what you plan to do and how you plan to achieve the same. It is best to start off with a qualified professional especially if you are exercising for the first time.

•Always start slow and gradually build up repetitions and intensity as you gain more strength.

•Get the right clothing and always wear the right shoes. Clothing should be breathable which will ensure that you do not get over heated and the right shoes will help prevent injuries.

•Ensure that you eat a small healthy snack before your workout and always keep sipping water at regular intervals during the session.


Walking is one of the safest and easiest exercises to begin with and does not even need supervision. Ensure that you walk at a pace that you are comfortable with. Think about the Talk and Walk test. If you can talk without getting breathless but would still prefer to avoid talking then that is the right pace for you. Most moms will be comfortable with a 30-minute walk everyday.

Another exercise that you can safely start with is Deep breathing. It might seem odd that Deep breathing is considered to be an exercise but if done correctly it can actually tone the lungs and the abdominal muscles. It is a safe exercise and can be done even by women on bed rest. The best way to learn how to do deep breathing is to imagine that your body is a large deflated balloon. Now place one hand on your abdomen and the other on your chest. Slowly inhale, filling up your chest and then your abdomen till the maximum possible point. Now slowly exhale first allowing the air to exit the abdomen and then slowly deflate your lungs. Always breathe in and our through your nostrils and ensure that you do not hold your breath anywhere. It is recommended that you do this exercise at least once a day for 30-40 deep breaths. Also do the exercise in a non-air-conditioned environment as this will allow you to take in more fresh air and hence more oxygen.

When you begin your exercise program, you may feel lethargic and demotivated. Don’t quit. Once you have been exercising for a few days you will realize the immense benefits. Your body will feel energized and you will feel rejuvenated. And interestingly it will also help you to sleep better at night.

Day 81, Meal Planning for Pregnancy

Eating for two is what comes to mind when you find out that you are pregnant. But is that really true ? When you announce your good news, you are inundated with well meaning advice and most of it is food related. And of course as a mother you want to do what is best for your developing baby. So let’s take a look at how to optimally plan your meals during pregnancy.

Pregnant Moms need to eat every 2-3 hours which means six meals. Three would be main meals and three are considered as snacks. Let’s start with the basic concept of making a food plate. These would be your main meals. Each of your main meals must contain all the five food groups – Carbohydrates, Vegetables/Fruits, Protein, Milk Protein and Fats. All of these nutrients work in tandem with each other and hence there is maximum nutrient absorption. Imagine if my hand was missing one finger, the hand would not be fully functional right ? The same way if any food group is missing from the meal then the absorption of nutrients is not optimum.

The main source of carbohydrates is grains. Choose the unrefined variety such as whole wheat, brown rice, ragi, jowar, bajra, oats etc. You need to consume a minimum of six servings per 24 hours. Each serving would constitute one medium roti, one slice of bread or ¾ cup of cereal. Carbohydrates are the base of any food pyramid and hence a must in your pregnancy diet as they contribute to building each and every part of the baby.

Vegetables and Fruits should be of a multitude of colors. A rainbow diet is what is recommended. The minimum consumption is 3 servings of vegetables and 2 servings of fruits per day. Each serving would constitute 100 grams of the fruit or vegetable. If you are fond of soups and fresh juices then ensure that you do not strain the soup or juice as this will help retain the fibre. Vegetables and Fruits are rich in vitamins and minerals and help you to maintain a healthy pregnancy.

Protein is considered the building block of life. It helps in repair and growth of cells. At conception your baby is a single cell and at birth the baby is made of trillions of cells. Hence good quality proteins are a must in your diet. Make sure that you include a generous portion of protein in every meal. Each serving would constitute a palm sized piece of lean meat, two eggs, a fistful of nuts etc. Some choices are lean meat, eggs, soy, sprouts, beans, pulses and nuts.

Milk protein can be best got from dairy products. You do not need the full cream variety. Rather opt for skimmed or toned milk and milk products. This will provide you with calcium and protein which will work towards bone growth, teeth development, muscle growth and a healthy nervous system for your baby. You need approximately 500 ml of milk and milk products every day. Some healthy choices are skimmed plain milk, yoghurt, lassi and cottage cheese.

Fats are also considered a nutrient as they aid in the absorption of fat soluble vitamins – A, D, E and K. However our choices should be from the mono and polyunsaturated varieties like olive oil, flax oil, rice bran oil etc. Very limited use of saturated fats like vegetable oil, butter and ghee is recommended. The total intake of fats in a 24 hour period is 6 tspns which includes all the oil in your cooking, the ghee on your rotis and the butter on your bread. Hence this naturally leaves no room for fried foods.

Water is a must for absorption of nutrients and also to ensure that you do not get dehydrated. Mild dehydration can result in pre term contractions hence ensure that you keep that bottle of water close to you and keep sipping. A minimum of two litres and then drinking to thirst is the rule to follow.

Supplements prescribed by your doctor must not be ignored. They ensure that any dietary deficiency is taken care of but they are not considered a substitute for a healthy diet.


Note: Additional servings especially in the post partum period can be a vegetable soup or a fruit juice which should be pulpy and not strained.

Day 83, All about Pregnancy Classes

The Low down on Pregnancy Classes.

There are many pregnancy classes that are available for moms to be and parents to be. Let’s start with a basic classification – classes which offer only pregnancy exercises and classes which offer the complete pregnancy program. Within exercise classes there could be yoga or a prenatal workout program. These are very helpful as they allow moms to work out. Most of them will be in groups and there is a certified trainer who will supervise the class. You could also look at hiring a personal trainer who will then work with you individually. Group classes are of course more fun as you get to meet other moms and there is a higher level of motivation.

A complete program would then be again further divided – classes which focus only on birth preparation and classes which also cover pregnancy and post delivery information in addition to birth preparation. Additionally some classes will allow the spouse to attend all sessions whereas some will restrict spouse attendance to only the birth class. Choice of the class will depend on your own needs and preferences.

A pregnancy class will provide you with customised information which is relevant to your stage of pregnancy as well as your own requirements. Additionally you will be meeting other parents and that will help you to discuss your concerns and understand that most of what you are going thru is very normal and other parents are also going thru the same. Some of the things that a typical class will cover is nutrition, pregnancy information, safe exercises, labor preparation, breathing exercises, child care and breast feeding.

These trainers are counselors and they will not provide medical advice but can help you to understand medical information and help you to understand your choices better.

Some classes may also be available on the online platform which means that you can take them from the comfort of your home.

Make sure that you have a certified trainer so that you are able to be confident of the information that you receive from them.

(just for the record – lamaze is an organisation and not something that can be really called lamaze classes. hence the piece has to be pregnancy classes. lamaze certified trainers to then conduct pregnancy classes. it is to the world of pregnancy what xerox is to photocopy. In the same way there are other organisations also – CAPPA ICEA, Child birth International and so on.)

Day 84, Exercise during Pregnancy



Exercise during pregnancy will make the delivery happen before time or the mother will have a miscarriage.


If pregnancy is healthy then exercise will actually make the mom fitter and the baby also fitter which means the pregnancy will actually carry through till full term and the mom will have an easier birth experience. Make sure you contact a good qualified prenatal exercise expert so that the exercises can be customised for your depending upon your body’s needs. Contact Awww today and let us take care of this for you