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Almost every woman looks forward to being a mother and pregnancy is only the beginning of the great adventure. It is during this time that a woman needs to be very cautious and strict with her diet. During your fifth month, you will need to consume at least 347 extra calories per day and gain about one or two pounds of weight. These calories should come from protein and calcium sources. Do everything you can to avoid getting them from fatty additives, sugar and carbohydrates.
What to Eat in the Fifth Month of Pregnancy
Here we have listed some foods that you should include in your 5-month pregnancy diet chart:
1. Protein-Rich Foods
Foods rich in protein ensure that your baby’s physical development is going smoothly, as the amino acids in protein are the building blocks of the body. Pulses, cereals, seeds and nuts, chickpeas, cottage cheese, and tofu are some foods that are good sources of protein for you and make great 5-month pregnancy food.
2. Whole Grains
These are very rich in magnesium, iron, Vitamin E, and Vitamin B complex. Whole grains consist of all three parts of the grain, which are the endosperm, bran and germ. Breakfast cereals, atta flour, bread and so many other things are made from whole grains.
3. Calcium-Rich Foods
We all know that calcium is good for our bones and teeth, and it is no different for your developing baby. Make sure to consume plenty of foods rich in calcium to ensure a strong skeletal system for your child. Fruits like kiwi, mulberries, dried figs and dates are rich in calcium.
4. High-Fibre Foods
Constipation is a well-known problem during pregnancy. Foods rich in fibre are the best way to reduce the chances of it happening. Fruits and vegetables, barley, oats, wheat and nuts are some foods that are rich in fibre.
Get into the habit of eating salads if you don’t already. You can get quite creative with salads, and they are a great way to get the essential nutrients, minerals and fibres your body will need. Avoid using salad dressings and pickled vegetables, however, as these are high in sodium content.
Apples, grapes, bananas, avocados, pears, oranges, peaches and so many more. There are so many fruits to choose from that you won’t feel bored eating one. They are also high in minerals and vitamins, which is essential during the second trimester of pregnancy.
Okay! Water is not a food but it is essential – and you know it! Staying hydrated has so many benefits for the human body and it is all the more important during pregnancy. It keeps constipation and urinary tract infection at bay, which are two common problems faced by pregnant women. Drinking a lot of fluids also helps to detoxify your body. If you are someone who doesn’t like to drink plain water, drink fresh juices like sugarcane and mango, which contain healthy carbohydrates and fibre.
What Not to Eat During the Fifth Month of Pregnancy
Though you may have cravings, here are some things that you should stay clear of during your pregnancy:
1. Carbonated Drinks
Fizzy drinks have a lot of unhealthy calories, sugar and caffeine. Ditch these for some fresh fruit juices or stick to fresh lime water.
2. Certain Fruits and Vegetables
Fruits such as pineapples, pomegranates and papayas, which are known to cause uterine contractions should not be consumed in excess. Vegetables like cabbage, lettuce, and the eggplant should be consumed in moderation too.
Furthermore, all fruits and vegetables should be consumed after washing them properly.
Too much caffeine during pregnancy causes restlessness and sleeplessness in babies after they are born. Tea, coffee and chocolate contain caffeine, and so it is best to avoid it altogether, but if you are someone who feels you really cannot go without caffeine, reduce the quantity to a maximum of two cups per day.
4. Smoked and Raw Seafood
If you love sushi and sashimi, it is time to take a break. Smoked seafood most often contains listeria monocytogenes bacteria, which causes listeriosis, leading to stillbirths, miscarriages or illnesses in newborns.
5. Fish Containing Mercury
Mercury is found in the ocean, streams and lakes. It converts into methylmercury inside the human body, which is a neurotoxin and may cause brain damage and developmental delays in infants. Fish like shark, swordfish, king mackerel and tilefish are some fish to avoid. Go for salmon or light meat tuna.
6. Raw or Undercooked Eggs and Meat
Unless you are vegan, eggs and meat are bound to be a huge part of your diet. Make sure you never have raw eggs or meat and that they are always well-cooked. Raw eggs contain bacteria called salmonella which causes food poisoning. While your bout of food poisoning may not harm your baby, your immune system will be weakened, and that can have a negative impact on your baby’s development. Raw meat contains the toxoplasma parasite which can lead to fetal death during delivery or miscarriages during pregnancy.
7. Herbal Teas and Supplements
There are certain herbal ingredients that are used in tea, seasonings or supplements, which could be very harmful to the mother and child. So herbal teas and supplements should be consumed in moderation and after checking with a doctor. If you prefer drinking green tea, make sure you don’t consume it in excess amounts. Limit your consumption to 1-2 cups a day. Better yet, speak to your gynaecologist and nutritionist before making it a daily part of your pregnancy diet.
Diet Tips for a 5-Month Pregnant Woman
Here are some tips for maintaining a balanced diet during this crucial time of your life:
- Research the nutrition content of the food that you eat on a daily basis and try to work out how much you need to consume every day and what part of your diet needs to be changed if any.
- Set up a meal plan for yourself to ensure your body is getting the right amount of nutrients that it requires to grow your baby.
- Consult with your doctor about any food items in your meal plan that you may be allergic to and what you can substitute it with.
- Eat less quantity in one sitting and more frequently throughout the day.
- Choose dried fruits, nuts and seeds if you feel the need to munch on something. You can also have baby carrots and other vegetables as snacks between meals.
- Your height and weight before pregnancy will be important when it comes to how much of each food group you need to eat in order to maintain a healthy and balanced diet. For this, it is always best to get the advice of your doctor or a nutritionist.
It may be difficult to suppress some of the cravings that you may get for good old street food every now and then, but try not to indulge for the sake of your baby. In fact, try to keep all your unhealthy food cravings under control or substitute them with the healthy food that will be beneficial for both you and your baby. What you consume will have a direct impact on not just you but also your baby. Nothing is more important than the health and safety of your baby, so always remain aware and cautious of what you are consuming.