Pregnancy Diet Plan - Month by Month
Diet Plan Chart
First Month of Pregnancy - Foods to Eat and Avoid
During pregnancy, nutrition and diet play a vital role in the healthy growth and development of the baby. The diet during the first month of pregnancy plays a significant role in the health of the developing foetus. This article will guide you about which foods to include and which ones to avoid during the first month of pregnancy. Foods To Eat During the First Month of Pregnancy By the time you test positive for pregnancy, you are already around 2 ½ weeks pregnant. So, accounting for that, you need to follow a specific diet plan during pregnancy.The first month pregnancy diet chart should include plenty of fruits and vegetables. Here are other foods you should include in your first-trimester diet for a healthy pregnancy: 1. Dairy Products Dairy products (including fortified ones) are a great source of calcium, Vitamin D, protein, healthy fats, and folic acid. Include yoghurt, milk, and hard cheese in your first-month pregnancy diet. 2. Folate-rich Foods Folate or folic acid is essential for the proper development of the baby’s neural tube, which later develops into the brain and spinal cord. It is important to add folate-rich foods to your diet even if you are taking folic acid supplements. Examples of such foods are spinach, kale, asparagus, citrus fruits, beans, peas, lentils, avocado, Brussels sprouts, and okra. 3. Whole Grains Wholegrains are a healthy source of carbohydrates, dietary fibre, Vitamin B-complex, and minerals like iron, magnesium and selenium. These are essential for your baby’s healthy growth and development. Examples of whole grains are barley, brown rice, buckwheat, bulgur wheat, millets, and oatmeal. 4. Eggs and Poultry Eggs are a good source of proteins, Vitamin A, B2, B5, B6, B12, D, E, and K, and minerals like phosphorous, selenium, calcium and zinc. Poultry is also an excellent source of proteins. Eating eggs and poultry meat in the first month of pregnancy will ensure healthy development of the foetus. 5. Fruits Fruits such as musk melons, avocados, pomegranates, bananas, guavas, oranges, sweet lime, strawberries, and apples contain several vitamins, minerals, and antioxidants necessary for the growth of the unborn baby. 6. Vegetables Eating plenty of vegetables will ensure your baby gets the widest range of nutrients Some vegetables you should add to your diet are broccoli, kale, spinach, carrots, pumpkins, sweet potatoes, tomatoes, bell peppers, corn, drumstick, eggplant, cabbage, etc. 7. Seeds and Nuts Seeds and nuts are excellent sources of healthy fats, vitamins, proteins, minerals, flavonoids, and dietary fibre. Make sure you eat these regularly in the first month and also throughout your pregnancy for a healthy baby. 8. Fish Fish has low-fat and high-quality protein. It is also a very good source of Omega-3 fatty acids, Vitamins B2, D, and E, and essential minerals like potassium, calcium, zinc, iodine, magnesium, and phosphorous. However, avoid swordfish, raw shellfish, and limit tuna, salmon, mackerel, sardines, trout and herring. 9. Meats Meats contain Viatmin B, proteins, zinc, and iron.which are good for you and the baby. Include lean meats in your diet in the first month of pregnancy. However, it is better to avoid pork and undercooked meats. 10. Cod Liver Oil Cod liver oil is rich in Omega-3 fatty acids that are essential for brain and eye development of the fetus. Another reason you should consume this is because of the presence of Vitamin D. Low intake of this vitamin can lead to pre-eclampsia, all the more reason pregnant women should include cod liver oil in their first month of pregnancy diet. 11. Dried Fruits One serving of dried fruits can provide a large amount of vitamins, minerals, iron, potassium and folate to pregnant women. Prunes and dates are good choices now. However, these are also rich in natural sugar, so avoid taking more than one helping at a time. 12. Iodised Salt Using iodised table salt during pregnancy is very important. That’s because salt infused with iodine can help the baby’s nervous system and brain to develop properly. Foods To Avoid in the First Month of Pregnancy There are some foods which should be avoided during early pregnancy as they may cause harm to the growing baby. Here aresome of them: 1. Soft Cheese Soft cheese is made from unpasteurised milk and may contain bacteria that can cause food poisoning. Hence, it is best to avoid soft cheese during early pregnancy. 2. Packaged and Processed Foods Packaged and processed foods such as juices, microwave-ready meals, cakes, biscuits, condensed milk, etc. contain additives, preservatives, high levels of sugar and sodium, and empty calories that are neither good for you nor your baby. Some packaged foods may also contain bacteria that can cause food poisoning. Eat fresh, home-cooked meals made with natural or organic produce instead. 3. Seafood Seafood contains high levels of mercury, which has been linked to foetal brain damage and delay in development milestones. Hence, avoid seafood during early pregnancy and include freshwater fish in your diet instead. 4. Papayas Unripe and semi-ripe papayas contain latex, which can trigger uterine contractions and cause preterm labour or even miscarriage. Avoid these during pregnancy. Ripe papayas, however, contain several nutrients and can be consumed in moderation if your doctor gives you the go-ahead. 5. Pineapples Pineapples contain a substance called bromelain which can soften the cervix. Softening of the cervix in early pregnancy can lead to miscarriages or preterm labour. So, it is better to avoid pineapples during early pregnancy. 6. Raw/ Undercooked Eggs and Meats Raw or undercooked meats can be contaminated by bacteria, salmonella, listeria, etc. which can affect the development of the unborn child. Even slightly undercooked pork can contain roundworm cysts that can infect the mother and cause serious health damage to both the mother and the baby. 7. Junk Food Consuming too much junk food during pregnancy has been linked to mental health problems in children such as depression, anxiety, and attention-deficit hyperactivity disorder. Studies have shown that consuming these kinds of foods during pregnancy can cause obesity in children. 8. Caffeine Caffeine intake should be limited in early pregnancy as excess of it affects the nervous system and causes sleeplessness, irritability and nervousness. It has also been linked to an increased risk of miscarriage. 9. Alcoholic Beverages Alcohol is very bad for the developing foetus and can cause serious birth defects. Avoid alcohol completely during pregnancy. 10. Sugary Foods A pregnant woman needs an extra 300 calories every day to support the growth of the unborn child. However, consuming too many sugary foods such as sweets can cause weight gain and gestational diabetes. 11. Unpasteurised Products During the first month of pregnancy and throughout, unpasteurised juice and milk are a strict no-no as these may contain harmful bacteria like E.coli. Goat and sheep milk should also be avoided. First Month Pregnancy Diet Tips Here are some things to keep in mind when planning your diet for the first month of pregnancy: Take prenatal vitamins, including folic acid. Talk to your doctor before embarking on a strict diet as reduced food intake can affect the development of the foetus. Moderation is key – even healthy foods should be had in moderation. Excess of anything is bad for you and your baby. Include fruits and vegetables in your diet and cut down on junk food. Drink enough water. The first month of pregnancy is a time when several changes take place in your body. Hormonal changes can cause mood swings, fatigue and morning sickness. Eating healthy food, having small meals at regular intervals, staying hydrated, doing moderate exercise, and being stress-free can minimise these symptoms. This will also ensure the healthy growth and development of your baby. Also Read: 2nd Month Pregnancy Diet: What to Eat and Avoid?
Second Month of Pregnancy Diet (5-8 Weeks)
Congratulations! You are in the second month of your pregnancy. Although most women don’t know they are pregnant by this time, those who do are very careful about their diet (just as they should be). Nutrition is of primary importance at this stage as it helps in the proper development of the foetus. The neural tube of the foetus develops during this time which then later develops into the brain, spinal cord, and nerves. A diet rich in vitamins, minerals, proteins and other nutrients is mandatory during this time and throughout the pregnancy to ensure that the baby develops well. Read on to find out what foods and nutrients should be a part of your second-month pregnancy diet. Essential Nutrients That Should Be a Part of Your Diet in the Second Month of Pregnancy Foods that you eat in the first trimester of your pregnancy will support the healthy development of your baby. Morning sickness and nausea may make you feel uneasy and you may not want to eat, but you should try to eat healthy food. Try and incorporate the foods that offer you as many nutrients as possible. Mentioned below are some nutrients that are vital for the baby’s development. Folic Acid: An integral part of the 7-week pregnancy diet, folic acid serves the purpose of Vitamin B. A daily folic acid supplement of 5 mg is recommended to a woman who is trying to conceive as well as to a pregnant woman in her first trimester. Folic acid helps protect the unborn baby from developing neural tube defects. Green leafy vegetables, eggs, fruits, dry fruits and nuts (almonds and walnuts), pulses and lentils are all rich natural supplements of folic acid for a pregnant woman. Iron: Another essential nutrient that should be a part of the 5th-week pregnancy diet is iron - it is mandatory for healthy blood supply. At this stage, a pregnant woman needs a strong blood flow in her body as it gives her the strength to deal with morning sickness and fatigue, which are commonly experienced in the first trimester of pregnancy. In the first week of your second month, eat foods that are rich in iron such as fruits, dry fruits, vegetables such as spinach, fenugreek and beetroot, and chicken and fish. Calcium: Calcium is an important mineral for a pregnant woman, especially in the second month of her pregnancy. About 1000 mg intake of calcium is imperative during pregnancy. As the bones of the foetus ossify at this stage, the body needs calcium. And if the body is not supplied with the required amount of calcium, it will be extracted from existing reserves, thus increasing the chances of osteoporosis. To meet your requirements of calcium, you can eat vegetables like turnip, cabbage, and leafy vegetables as they are all an excellent source of calcium. Proteins: Protein is essential from the onset of pregnancy. Poultry foods like chicken and eggs, and milk, fish, and lentils provide the necessary protein required by the body. A minimum of 75 gms of protein is needed by an expectant mother at this stage. You can eat the protein-rich foods mentioned above. However, be careful about the fish you choose as certain types of fish (especially, the fish with high mercury content in them) are not safe for consumption for a pregnant woman and should be avoided during pregnancy. Zinc: Zinc is needed for the metabolism of acid and biological functions. Chicken, fish, vegetables, and beans are all rich sources of zinc. Make sure you include these foods in your diet on a daily basis. Fats: Fats are not always bad, but it is the kind of fat that you consume that will determine the healthy growth of your baby. There is no doubt that fried foods and foods containing saturated fat are detrimental to your health and your baby’s health. But a healthy intake of good fat in the form of ghee and cream will aid in the development of the eyes, brain, placenta, and tissues. Including good fats in your diet in healthy proportions will thus help in the overall growth of your baby. Fibre: An important nutrient that aids digestion and prevents constipation, fibre is highly recommended to a pregnant woman. A fibre-rich diet made up of vegetables like carrots and cabbage, cereals, and fruits like oranges and bananas will help maintain your blood pressure and prevent constipation during pregnancy. A minimum intake of 28 gms daily is recommended during pregnancy. Foods to Avoid in the Second Month of Pregnancy The foods that should be avoided in the second month of pregnancy are mentioned below - Meat Spreads: Meat spreads contain listeria that is harmful during this stage of pregnancy. It affects the growth of the baby, hence must be completely avoided. Soft Cheese: Consumption of soft cheese like brie and camembert are not recommended as they may contain E. Coli bacteria, which may lead to complications in pregnancy. So you must avoid eating soft cheese during pregnancy, you can opt for hard cheese, but do eat it in a limit. Raw Eggs: Raw eggs could spread the salmonella bacteria through the body causing a detrimental effect on the mother’s body and hampering the normal development of the baby. If you want to eat eggs during pregnancy, make sure you eat them in the boiled or poached form. Avoid eating half-boiled or semi-cooked eggs. Processed Meat: Processed meat is stored on the shelves for long and run a risk of carrying bacteria that are harmful to the baby and you. So avoid including processed meat in your pregnancy diet. Raw Fish: Seafood like crabs, prawns, shrimp etc., are high in mercury, which is known to cause a miscarriage. These foods are not rich in protein and do not provide the body with any necessary nutrition. Unpasteurized Milk: Do not drink unpasteurized milk. Unpasteurized milk contains microorganisms, pathogens, and salmonella that are harmful to your body and the growth of the baby. Alcohol: Alcohol is strictly not permitted as it could lead to several complications. It may affect your health and most important the growth of the baby. So avoid drinking alcohol throughout your pregnancy. Consume fresh fruits, vegetables, fully cooked food, protein-rich foods to build your muscles and feel energetic. Consume more starchy food than sugary foods to up your calorie intake. Dietary Tips to Follow in the Second Month of Pregnancy Here are some dietary tips that you should follow in the second month of your pregnancy. You will get the maximum benefits from the food you eat if you eat it at the right time and in the right proportions. Try to have a healthy breakfast that comprises of fruits, vegetables, cereals, and dairy products like milk. Eating a slightly rich diet in the morning will help as it will give you more time to digest the food. Your diet in the afternoon should comprise of salads, eggs, etc. Having salad during lunch will help you stay fresh and energetic. You could also try including boiled eggs in your lunch. A meal that comprises of chapatis, cooked sabji, rice and dal will be nourishing at this stage. You are likely to experience morning sickness in the first trimester of your pregnancy, so keep your dinners light. Eating light food will keep your stomach full and happy and prevent heartburn. If you want to have nourishing yet a light meal, eat boiled and cooked vegetables with less spice and salads in dinner. If you feel peckish, try eating small portions of healthy snacks like upma. Avoid fried food and be guided by your appetite. Do not binge eat as many would keep insisting that you need to eat for two. You don't need to eat for two - you need to eat as per your appetite. So eat as per your body requirements and make sure that it is healthy enough for you and your baby! Remember, your nutrition depends on the foods you choose, so choose wisely. Make sure you limit your intake of sugary and fried foods and foods high in calories as they provide no nutrition to your baby. Eat healthy and stay healthy during pregnancy, and your baby will be just fine! Also Read: First Trimester Care in Pregnancy Healthy & Refreshing Drinks during Pregnancy
Third Month of Pregnancy Diet (9-12 Weeks)
The third month of pregnancy (9-12 weeks) can be a difficult time for the mother-to-be, as the morning sickness, fatigue, and mood swings increase tremendously. This is also the time when the most number of miscarriages have been reported. It is, therefore, very important for the mom-to-be to remain stress-free. She should also eat nutritious food to ensure the healthy growth and development of the baby. An expecting mother's diet during the third month of pregnancy plays a crucial role in determining the health of the foetus. 3rd Month of Pregnancy Diet - What Foods to Eat Your pregnancy diet in the first trimester should provide all the nutrition the foetus needs to grow into a healthy baby. Are you wondering what to eat during the 3rd month of pregnancy to have a healthy baby? Here is a list of foods you should include in your diet chart: 1. Vitamin B6-Rich Foods In the third month, morning sickness may peak at week 9 and may start decreasing by the end of week 12. Vitamin B6 helps combat nausea and vomiting. Examples of vitamin B6-rich foods include lean meats, poultry, eggs, citrus fruits, legumes, soybeans, nuts, seeds, and avocados. 2. Folate-Rich Foods Folate or folic acid is very important for the proper development of the baby’s brain and spinal cord. Even if you are taking folic acid supplements, it is good to include natural sources of folate-rich foods in your diet. Examples of folate-rich foods are broccoli, citrus fruits, beans, peas, lentils, avocado, Brussels sprouts, okra, asparagus, and dark green leafy vegetables like spinach and kale. 3. Omega-3-Rich Foods Omega-3 fatty acids are essential nutrients that are necessary for the healthy development of the eyes and brain in the baby. Foods rich in Omega-3 fatty acids are soybeans, canola oil, walnuts, chia seeds, flaxseeds, salmon, mackerel, sardines, and wild rice. 4. Fresh Fruits Fruits contain a wide range of nutrients and antioxidants that are essential for the baby’s healthy growth and development. Fresh fruits are a better source of nutrients than fruit juices and canned or frozen fruit. Include plenty of muskmelons, avocados, pomegranate, bananas, guava, oranges, sweet limes, strawberries, and apples in your diet. 5. Vegetables Healthy food for a 3-months-pregnant lady should include at least 3 cups of vegetables per day. Choose different coloured vegetables and mix them up to ensure you get a wide range of nutrients and tastes. Examples include kale, spinach, broccoli, sweet potatoes, tomatoes, carrots, pumpkin, bell peppers, corn, eggplant, cabbage, drumstick, etc. 6. Carbohydrates Carbohydrates are an essential energy source for our bodies. Complex carbohydrates are found in foods like whole grains and legumes, and starchy vegetables like potatoes and sweet potatoes are good for the body and provide steady amounts of energy. Simple carbohydrates from natural sources like fruits and vegetables that contain fibre are also good for your growing baby. Avoid simple carbs like refined flour and processed foods such as cookies and cakes. These are just empty calories that are bad for the baby. 7. Proteins Proteins are the building blocks of DNA, tissue, and muscles. They also play an important role in triggering enzymes in our body. Proteins are, therefore, essential for the proper development of the foetus. Examples of protein-rich foods include legumes, quinoa, seeds, lentils, chicken, nuts, nut butter, meat, and soybeans. 8. Dairy Dairy products are an excellent source of calcium, which is very important for the development of strong and healthy bones. Examples include milk, yoghurt, and hard cheeses. If you are allergic to dairy, other sources of calcium-rich foods are kale, watercress, and sardines. 9. Vitamin D Vitamin D plays an important role in the development of the immune system, healthy teeth and bone development, and healthy cell division in the baby. Examples of vitamin D-rich foods are fatty fish like salmon, mackerel, and tuna, egg yolk, cod liver oil, and vitamin D fortified milk or cereals. 10. Zinc Zinc is an essential mineral that is important for the development of a healthy immune system and nervous system. Foods rich in zinc include beef, spinach, wheat germ, mushrooms, oysters, lamb, pumpkin and squash seeds, chicken, nuts, and beans. Foods to Avoid During the Third Month of Pregnancy These are the foods that should be avoided in the third month of pregnancy: 1. Seafood Seafood and ocean fish contain high levels of methyl-mercury that cause impaired brain function in the foetus. So, avoid seafood and stick to freshwater fish. 2. Raw Eggs and Unpasteurised Dairy Products Raw eggs can contain salmonella bacteria that can cause food poisoning. Unpasteurised dairy products like soft cheeses can contain listeria bacteria which also cause serious food poisoning. Hence, make sure that your eggs are cooked and that you stick to hard cheeses. 3. Raw or Undercooked Meats Raw and undercooked meats can contain bacteria that cause food poisoning and serious damage to the growing baby. 4. Vitamin A Excessive amounts of vitamin A have been linked to birth defects. Vitamin A found in natural foods like fruits, vegetables, eggs, and milk is not harmful. However, chicken, beef, and veal liver contain high amounts of vitamin A. It is better to avoid these to ensure you do not get too much vitamin A at once. Also, avoid taking vitamin A supplements. 5. Caffeine Caffeine present in coffee, tea and aerated drinks can cross the placenta and cause an increased heart rate in the baby. So, it is better to limit or avoid caffeine. 6. Street Food Eating street food increases the chances of getting bacterial infections such as gastroenteritis. Such infections will harm the developing baby. Hence, it is best to avoid it. If you happen to crave street food, try making the dish at home using fresh ingredients. 7. Canned Foods Canned foods contain high amounts of preservatives which can harm foetal development. They also contain a chemical called bisphenol-A (BPA) which has been linked to an increased risk of miscarriages. Hence, avoid canned or tinned food and eat homemade food cooked with fresh produce. 3rd Month Pregnancy Diet Tips Stay Hydrated by drinking plenty of water. You can also have juices and soup, but water is best for hydration. Include at least 5 portions or servings of fruits and vegetables per day in your diet. Eat 5 to 6 healthy, smaller meals in a day rather than 3 large meals. Avoid alcohol, tobacco and drugs completely as these can cause serious birth defects and developmental issues in your baby. Take your doctor-prescribed nutritional supplements without fail. Avoid modifying your diet without checking with your doctor first. The third month of pregnancy can be tough as nausea and vomiting may peak at this time. However, morning sickness starts to lessen by week 12 and is usually gone by the start of the second trimester. Follow the diet tips in this article to provide the necessary nutrition and encourage the healthy growth and development of your baby. Resources and References: Healthline Also read: Protein Intake During Pregnancy
Fourth Month Pregnancy Diet (13-16 Weeks)
The fourth month of pregnancy is a time when the unpleasant side-effects of pregnancy, such as headaches, morning sickness, and mood swings, disappear. You may not feel strong food aversions after the first trimester, and you may have food cravings. The second trimester is regarded as the most comfortable of the three trimesters. This is also the period when your baby grows the most and your blood volume increases, so that the baby can get nourishment from the nutrients absorbed by your blood. Hence, your diet during the fourth month of pregnancy should include all the nutrients that are required for the baby’s healthy growth and development. What to Include in Your Fourth-Month Pregnancy Diet? It is important to plan what to eat during the second trimester of pregnancy. Your fourth month pregnancy diet chart should include the following: 1. Iron-rich Foods As your blood volume increases in the fourth month, you should include iron-rich foods to meet the higher level of iron requirement. Examples of iron-rich foods are meat, fish, tofu, liver, soybeans, whole grains like brown rice, nuts and seeds, dark green leafy vegetables like kale and spinach, dried fruits, and eggs. 2. Fibre-rich Foods In the fourth month of pregnancy, the hormone progesterone slows down digestion. Your uterus starts to grow in size to accommodate your growing baby. This causes constipation. To prevent constipation and stimulate regular bowel movements, you should eat foods rich in fibre. Examples include whole grains like oatmeal, bran, and barley, seeds like flaxseeds and chia, nuts like almonds, pecans, and pistachios, vegetables like Brussels sprouts, broccoli, sweet corn, artichokes, and green peas, and fruits like raspberries, strawberries, figs, apples, bananas, and pears. 3. Calcium-rich Foods Calcium is very important for the development of strong bones in your baby. Foods rich in calcium are kale, milk, yoghurt, cheese, sardines, watercress, broccoli, okra, and almonds. 4. Foods Rich in Zinc and Vitamin C Zinc is a trace element essential for building proteins, and the development of a healthy nervous system and immune system. Foods rich in zinc include oysters, lamb, beef, spinach, wheat germ, mushrooms, pumpkin and squash seeds, nuts, chicken, and beans. Vitamin C is essential for the absorption of iron in the body. Foods rich in Vitamin C are green and red peppers, tomatoes, sweet potatoes, broccoli, Brussels sprouts, cauliflower, cabbage, and leafy greens. 5. Foods Rich in Omega Fatty Acids Omega-3 fatty acids are essential for eye and brain development in the foetus. Omega-6 fatty acids are important for heart health, proper functioning of the reproductive system, and skin, hair, and bone growth. Foods rich in omega fatty acids include vegetable oils, salmon, sardines, soybeans, nuts like walnuts and almonds, and seeds like chia and flax. 6. Fruits and Vegetables It is important to include at least five portions of fruits and vegetables per day. Fresh produce has the highest level of nutrients, followed by frozen produce. You should also include some raw vegetables in the form of a salad. Fresh fruit is healthier than fruit juices. 7. Proteins and Carbohydrates Proteins are the building blocks of muscles, tissues, and DNA. Carbohydrates are the energy source for our body. Include adequate amounts of proteins and starchy carbohydrates in your diet. Examples of proteins are legumes, lentils, nuts, seeds, nut butter, meat, chicken, quinoa, and soybeans. Examples of starchy carbohydrates are potatoes, rice, pasta and bread. An Indian diet during the pregnancy’s fourth month should, therefore, include dal, whole wheat roti, porridge made from ragi, oats or dalia, dosa, chana (chickpeas) and rajma (kidney beans). 8. Foods Rich in Folic Acid Your body needs extra blood during pregnancy, and folic acid helps with just that. Research has shown that almost 70% of neural tube defects can be prevented by consuming folic acid. Most prenatal vitamins contain folic acid, but you can also get your daily requirement through food. Some foods rich in this essential nutrient are lentils, green leafy vegetables, beans, and nuts. 9. Vitamin D- rich foods Vitamin D is necessary for calcium absorption in the bones, which is needed for the baby to develop strong bones and teeth. It also helps maintain healthy skin and eyesight. Milk and fatty fish like salmon are good sources of Vitamin D, along with sunlight, of course. Fourth Month of Pregnancy - What to Avoid? There are some foods which may harm the baby if eaten during pregnancy. Here is a list of foods to avoid during the fourth month of pregnancy: 1. Liquorice Consuming excessive amounts of black liquorice during pregnancy has been linked to lower IQ in babies. Liquorice also contains chemicals that can trigger uterine contractions, causing preterm labour. Hence, it is best to avoid foods containing liquorice. 2. Refined Flour Refined flour, known as maida in India, is difficult to digest and can cause constipation and even lead to haemorrhoids post-delivery. It also spikes up blood sugar levels, as it has a high glycaemic index. This can lead to gestational diabetes, which is harmful to both the mother and baby. Stick to whole-wheat foods and avoid refined flour. 3. Ocean Fish Ocean fish like white tuna, king mackerel, and swordfish contain high levels of mercury. Mercury can cause brain damage in the foetus and has been linked to mental retardation in babies. So, avoid ocean fish and stick to freshwater fish like salmon or trout. 4. Blue Cheese Blue cheese like Camembert and soft cheeses like Brie may contain microorganisms like bacteria or listeria that can cause food poisoning in the mother. This will affect the baby’s health and development. So, avoid blue cheese and soft cheeses, and eat only hard cheeses like Parmesan or Cheddar. 5. Raw Eggs and Undercooked Meat Raw eggs may contain salmonella bacteria that can cause salmonellosis, a kind of food poisoning. This can harm the baby. So, eat only cooked eggs. Undercooked meat can also cause salmonella poisoning, so make sure all the meat you consume is thoroughly cooked. 6. Pâté Pâté is a mixture of cooked ground meat and fat in the form of a spreadable paste. Any type of pâté has a risk of listeria infection. Hence, it is better to avoid pâté during pregnancy. 7. Caffeine Excess consumption of caffeine increases your heart rate and also causes nervousness, irritability and sleeplessness. It can be harmful to the baby and has also been linked to miscarriages. Hence, it is better to limit caffeine intake to 200 milligrams per day. 8. Artificial Sweeteners Artificial sweetners are not harmful when consumed within a limit. However, try and substitute natural sweetners such as honey, dates, or maple syrup wherever possible. 9. Salt Salt retains water in the body and causes bloating, along with increasing blood pressure. Hence, consume salt in moderation. Try and use low-sodium salt, which is much healthier. Diet Tips for the Fourth Month Here are some diet tips to follow during the fourth month of pregnancy: Drink enough water. A pregnant woman, on average, requires around 2.3 litres of water per day. Avoid eating excessive quantities of fried food, spicy food or food containing high amounts of salt or sugar. Ground flax seeds can be sprinkled over your salads or in oatmeal, yoghurt, etc. They are a great source of dietary fibre and omega-3 fatty acids. Do not eat too many sweets, as it will lead to gestational diabetes and unnecessary weight gain. Avoid having tea or coffee with meals and iron supplements, as the tannins present in them can prevent iron from being absorbed by the body. Make sure fruits and vegetables are thoroughly washed to remove germs, soil and pesticide residues. The fourth month of pregnancy is a comfortable time for the mother-to-be. Regular exercise, healthy food, and remaining stress-free and calm at this time will ensure that your baby is healthy. Make sure you consult your doctor for advice before making any changes in your diet.
Fifth Month of Pregnancy Diet (17-20 Weeks)
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 Food 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 Food 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 Fiber Food 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. 5. Salads 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. 6. Fruits Apples, grapes, bananas, avocados, pears, oranges, peaches and so many more! There are so many fruits to choose from that it can be difficult to get bored with them. They are also high in minerals and vitamins, which is essential during the second trimester of pregnancy. 7. Stay Hydrated 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 Avoid fruits such as pineapples, pomegranates and papayas, which are known to cause uterine contractions that lead to miscarriages. It is best to also avoid black grapes, as they build up heat in your body, which can be harmful to your baby. Vegetables like cabbage and lettuce are known to carry foodborne illnesses, while eggplant is known to stimulate menses, which may cause abortions in pregnancies. 3. Caffeine 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 bacteria called “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 any 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. Ingredients such as kava kava, angelica, mugwort, black and blue cohosh and others act as uterine stimulants and should be avoided completely. Herbs such as black walnut, fenugreek, horsetail, liquorice root senna, wormwood and others can cause miscarriages. Other herbs such as ginseng, aloe and primrose are also not safe to consume. 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.
Sixth Month of Pregnancy Diet (21-24 Weeks)
As you move into your 6th month of pregnancy, you will notice that your developing baby is growing more used to a routine of activity and rest. Meanwhile, you will experience a host of bodily symptoms like swelling of the hands and feet, lower back pain, gastric issues, increased vaginal discharge, and even bleeding gums! Foods to Include in a 6-Month Pregnancy Diet You will have begun experiencing hunger like you haven’t felt before – both frequently and intensely. Here is a list of what to eat in the 6th month of pregnancy. 1. Vitamin C Due to the high volume of blood in your body at this stage of pregnancy, you may begin experiencing bleeding gums. If the condition worsens, it could lead to gingivitis. Consume a high amount of vitamin C during this month as it is essential for repairing and maintaining connective tissue all over the body, including tissue that binds teeth to the gums and the jaw bone. Citrus fruits such as oranges, lemons, and tangerines are rich in vitamin C. Other sources of vitamin C are strawberries, grapes, cabbage, and sweet potato. 2. Vegetables The further your pregnancy progresses, the more you will be vulnerable to constipation and indigestion. Studies suggest that most women will have haemorrhoids during the course of their pregnancy. Fibre found in vegetables is an essential part of the 6-month pregnancy food chart as it provides roughage which aids regular, healthy bowel movements. Along with good amounts of fibre, vegetables are rich in various types of vitamins and minerals. 3. Fluids Remember that as a pregnant lady, you are not just eating for two but also drinking for two. Staying hydrated means consuming a minimum of 8 glasses of water a day. In addition to that, you should get some smoothies and juices into the mix for your overall wellness. Staying hydrated is important in the list of food for a 6-month pregnant woman. Fighting constipation is essential, so drink up! 4. Folic Acid Folic acid is a complex vitamin which is necessary for the building of new cells. It is especially important to incorporate sources of folic acid into the list of foods to eat during the second trimester as your foetus’ brain undergoes rapid development towards the end of 24 weeks. Foods rich in folic acid are whole-grain bread and cereals, green vegetables (broccoli, spinach and lettuce), flax seeds, sunflower seeds, pumpkin and sesame seeds, peanuts, and almonds. It is also found in certain fruits and vegetables such as okra, peas, grapes, and bananas. 5. Protein Considering that it is the building block of cells, protein is always welcome. Unlike carbohydrates, proteins do not readily convert into fats to be stored for later use. Foods rich in protein are dairy products, eggs, and lean, white meat. Other sources of protein that are popular in Indian cuisine are legumes and pulses. 6. Carbohydrates Like proteins, carbohydrates are an essential nutrient for day-to-day activities. Carbohydrates are burnt by the body for energy. Excess carbohydrates are converted to fat and stored in cells. Refined carbohydrates like polished rice (without the husk) and white bread quickly break down into sugars, leading to spikes in the blood glucose level. Thus, it is wise to stick to whole-grain bread and brown rice. Wheat, oatmeal, and cereals are also good sources of carbohydrates. 7. Fruits Fruits provide a variety of vitamins, minerals, and essential roughage to aid digestion. Also, since water is a major constituent of most fruits, it helps you stay hydrated. Consuming a large variety of fruits can help ensure you are getting all the micronutrients you require. For example, Pears contain phosphate, vitamin C, potassium, and copper; Apples contain antioxidants, B-complex, iron, and phytonutrients; Bananas contain potassium, vitamin B-6 and vitamin C, etc. Foods to Avoid During the Sixth Month of Pregnancy Some foods can adversely affect you and your baby if consumed during the 6th month of your pregnancy. Here is the list: 1. Seafood A lot of pregnant women may want to consume raw seafood items such as sushi, but it may not be the best idea. Most seafood contains trace amounts of mercury, as compounds containing mercury (methylmercury) do not decompose easily in saltwater but are broken down by the action of vegetative matter in freshwater. While adult bodies may not be affected adversely by small amounts of mercury, it is best to avoid contact during pregnancy as your baby’s brain is still in its early stages of development. 2. Caffeine High caffeine intake has been linked to restlessness and sleeplessness in newborns. Caffeine intake by the mother will increase the foetus’ heart rate and increase its chance of developing a dependency. Also, since a foetus has no developed system to detoxify, the caffeine stays in its system for longer than it may in a grown up's. 3. Soy Phytoestrogens are compounds found in soy and certain herbs used to boost fertility. Phytoestrogens take on the role of natural estrogen and bind with estrogen receptors. This makes it a useful addition for women attempting to conceive. However, if you are already pregnant, these false hormones can adversely affect the development of your baby’s brain, sexual organs, and immune system. 4. Fast Food Lots of pregnant women crave greasy fast food during pregnancy. Most people, regardless of whether they are pregnant or not, get sudden cravings for fast food! The high amount of calories in fast food can cause your blood glucose levels to spike and drop fast. These extremes can cause irritability, tiredness, and in the long run, impairment of vital organs. Fast food can contribute to gestational diabetes, which is a condition where pregnant women develop high blood sugar. If left unchecked, this could lead to permanent health issues in the foetus. 5. Undercooked Meat Always make sure that, when eating chicken or other meats, you are consuming only well-cooked food. If undercooked, bacteria called Listeria bacterium (found in meat) could be transferred into your body, causing Listeriosis. Listeriosis is food poisoning that can result from eating contaminated vegetables, undercooked meat, and unpasteurised dairy products. In pregnant women, it can lead to miscarriage. 6. Spicy Food Spicy foods are not unsafe for your growing baby. However, during the later stages of pregnancy, it can cause heartburn, indigestion, and general discomfort, so it is best avoided during the latter stages of pregnancy. 7. Alcohol and Tobacco It is well known that tobacco and alcohol need to be completely avoided during pregnancy. In fact, avoiding these drugs is recommended even when trying to conceive! These drugs can severely affect the development of your foetus. 8. Raw Eggs Raw eggs are a complete no-no for pregnant women. Raw eggs contain salmonella bacteria that can cause problems for you and the foetus. Thus, make sure your eggs are cooked through before you consume them. 9. Soft Cheeses Soft cheeses such as brie and camembert should also be avoided as they can cause listeria infection, which can be fatal to both the mother and the baby. Diet Tips for a 6 Months Pregnant Woman Avoid taking any over-the-counter medication. If you take any regular medication, it is of utmost importance that you consult your doctor on their use during pregnancy. Cravings are a natural part of pregnancy! Create a habit of indulging in healthy cravings like fruit and vegetables. Craving greasy fast food is normal during pregnancy and otherwise. Only indulge these cravings once or twice a week and try to keep it to small portions. After finishing a small portion of fast food or other kinds of heavy food, do not refill your plate immediately. Sitting down and waiting for a few minutes can curb your desire to get a refill as it takes some time for your stomach to signal to your brain that it is full and doesn’t need refreshment. Make sure you take all your supplements as they can play a huge role in your hunger patterns. A balanced diet leads to a healthy mommy, and a healthy mommy creates a healthy baby! Resources and References: Medical News Today Also Read: Diet Plan for Pregnant Woman
Seventh Month of Pregnancy Diet (25-28 Weeks)
You are in the third trimester of your pregnancy, which is the last leg of your pregnancy journey, and you are slowly inching to the most awaited day of your life. Your body and your baby are going through tremendous changes. To ensure that your pregnancy progresses just fine, you need to maintain a healthy diet. You will need to structure your diet in a way that will work around the needs of your nutrition at this stage and also keep a check on your weight. Your stomach with rumble more than often as your baby is now preparing for its life once it is outside. Health experts recommend that at least an additional 450 calories to ensure that your baby gains from nutrition needed at this stage. So, the big question is what should you eat to strike this balance between nutrition and weight control? There are plenty of options - read on to find out! What Foods Should You Include in Your Diet in the Seventh Month of Your Pregnancy? A healthy third-trimester diet during pregnancy has many elements. Your pregnancy diet plan can comprise of all the essential nutrients and you must eat in moderation. Avoid overeating because you will feel severe hunger pangs during this period. Learn more about what foods to eat during the 7th month of pregnancy. 1. Foods Rich in Iron and Protein Your body will need an extra dose of iron in the third trimester of your pregnancy to prevent anaemia or haemorrhage during delivery or even premature delivery. You would need approximately 27 mg of iron every day. mentioned are correct.) Dark green vegetables like spinach, turnip leaves, dried fruits like raisins and apricots, pumpkin and sesame seeds, soya beans, red meat and poultry are all iron-rich foods that you can include in your diet. Protein is also important for the healthy growth of the baby. The amino acids present in protein-rich foods like eggs, meat, lentils, chickpeas, pulses and dairy products will provide you with the recommended 75-100 gms of protein a day. 2. Foods Rich in Calcium Intake of calcium in the third trimester of pregnancy is considered very crucial as eating calcium-rich foods will aid in the healthy development of your baby’s skeletal system and a robust bone structure. You must aim to get 1000 gm of calcium every day through your diet. You can include dairy products like milk, cheese, paneer and yoghurt as they are rich in calcium. 3. Foods Rich in Magnesium Along with calcium, you will also need magnesium in a proportionate amount in order to assimilate the calcium. Magnesium will help alleviate leg cramps, relax muscles and also prevent premature delivery. For every 1000 gm of calcium, you need 400 mg of magnesium. Black beans, oat bran, barley, artichoke, almonds and pumpkin seeds are rich sources of magnesium. 4. Foods Rich in DHA A fatty acid, DHA is essential if you want a child with brains and brawns. A daily intake of 200 mg is recommended for the development of the baby’s brain. Fish oil, fatty fish like tuna, walnuts and flax seeds are some foods loaded with DHA - so include these in your pregnancy diet. 5. Foods Rich in Folic Acid Folic acids lowers the risk of any neural tube defects and aid in the development of a healthy neural system. Make sure you get at least 600 mg -800 mg of folic acid daily through your pregnancy diet. You can eat dark leafy vegetables, oranges, oatmeal, whole grain bread and fortified cereals to get the recommended dose of folic acid. 6. Foods Rich in Fibre A fibre-rich diet can help clean the bile and prevent constipation. The water in your digestive tract is absorbed by your fibre intake so make sure you drink lots of water. Constipation is common in the third trimester so include, fresh fruits and vegetables, legumes and whole grains in your diet. 7. Foods Rich in Vitamin C Increasing your intake of Vitamin C will help in the proper absorption of iron during pregnancy. Citrus fruits like lemons, oranges and melons, green pepper and broccoli are rich sources of Vitamin C. Foods to Avoid in the Seventh Month of Pregnancy Just when you know what to eat, bear in mind it is equally important to know what not to eat during this stage. Heartburn, swollen feet and hands, fatigue and constipation, are some common problems that you might experience during this stage of pregnancy. And eating certain foods will certainly aggravate these issues, and it is better to eliminate them from your diet. 1. Spicy and Fatty Foods Foods high in fat and spice, especially fried food will increase the discomfort of heartburn. They are difficult to digest and may hinder your sleep. Avoid eating fried foods in the night. 2. Foods High in Sodium It is important to keep a check on your sodium intake at this stage of pregnancy. High intake of sodium will lead to swelling and bloating. Avoid crisps, pickles, sauces, canned food and ketchup. And drink plenty of fluids and water to regulate your sodium levels in your body. 3. Caffeine and Fizzy Beverages Coffee and tea should be completely avoided during pregnancy. But if you want to drink them, restrict yourself to just one cup a day as it could lead to constipation. Fizzy drinks are loaded with artificial sugar and sweeteners and provide absolutely zero nutrition. 4. Alcohol Alcohol is definitely not recommended at any stage of your pregnancy. At this stage, it is imperative that you do not even think of consuming it as it could hinder your delivery process. 5. Junk Food You may crave for fried chicken or burger, but these junk foods are best avoided during pregnancy. Avoid these junk foods and opt for homemade snacks like sandwiches, upma, dhokla etc. Dietary Tips for Seven Months Pregnant Women Here are some dietary tips that you should follow in the seventh month of your pregnancy. Your morning breakfast should comprise of fresh fruits and a glass of milk. Include some servings of fortified cereal for iron intake. You could even have some boiled legumes and beans to meet your protein requirements. Eggs, dry fruits, and milk should also be consumed on a daily basis. Have a heavy breakfast as your body has all day to digest it. In the afternoon, your lunch should include a balanced proportion of cooked vegetables, salads, bread, chapati, and rice. Eat more starchy foods rather than sugary foods. Also, include foods high in protein. Your 4 pm snack should not be heavy. If you feel hungry, eat something light like makhana, dry fruits, or fruits. Keep your dinners light as you will want to avoid symptoms of heartburn and constipation. Stick to salads and fresh fruits to get a good night’s sleep. A healthy and nutritious diet throughout pregnancy will not only benefit you but your baby too. Since you are now getting bigger, it is a good idea to get some exercise to offset the calories that you intake and control weight gain. Parental yoga, swimming, walking are great options to check weight gain and will keep you strong and fit for normal delivery. Also Read: Healthy Indian Diet During Pregnancy: What To Eat & What To Avoid
Eighth Month Pregnancy Diet (29-32 Weeks)
An important aspect to care for during pregnancy is your diet, as it can affect the health of the baby, as well as your mental and physical well-being in a number of ways. Your pregnancy diet should be created with the utmost care, keeping in mind the effects of the food items on the growing baby. Let us look at some foods that should be avoided and some food items which can be had safely during the eighth month of pregnancy. What to Expect During the Eighth Month of Pregnancy 1. Gaining Weight The foetus gains weight quite quickly during the eighth month, which means so will the mother. If you haven’t noticed much weight gain in the previous months, this month more than makes up for the delay. 2. Frequent Urination As the baby grows larger, there is increased pressure on the bladder, causing you to pee more frequently. This may make many women drink lesser water, as constantly wanting to pee can cause discomfort. However, it is vital to stay hydrated during pregnancy, so be smart about your intake of fluids by eating fruits with high water content, drinking lesser water at night, etc. 3. Shortness of Breath The mother’s enlarged uterus pushes against the diaphragm, a muscle involved in breathing, causing shortness of breath. It is advised to wear loose clothing to feel more comfortable 4. Heartburn or Acidity As the uterus grows quite a bit during the third trimester, it puts pressure on the stomach and intestines, increasing the risk of acidity. Eating non-spicy, easier to digest foods relives this issue. Food to Eat During the Eighth Month of Pregnancy Below are some foods that can be eaten during the eighth month of pregnancy: 1. Fish Fish contains a large amount of iron, which is important during pregnancy. Iron deficiency results in anaemia, which can cause a feeling of general fatigue in the mother. Fish also has other important nutrients like protein, which makes it a great addition to the 8th-month pregnancy diet chart. 2. Red Meat Red meat is another great addition to the diet of an expecting mother, as it is also a rich source of iron and protein. Both of these are essential minerals to the mother, as they help accelerate the growth of the baby. Red meat can improve the general health of the mother, too, as it contains minerals that keep you from being tired or sick during pregnancy. 3. Bananas One of the most underrated fruits, bananas have been a great source of essential vitamins and minerals since ancient times. Bananas are rich in potassium, calcium, and iron, making it a must-have in any woman’s diet. On top of that, they also promote digestion and relieve constipation, increasing the comfort of the expectant mother in great ways, as they are a rich source of soluble fibre. 4. Dairy Products There is a reason why dairy products are so heavily promoted among children during their formative years. Dairy products, including milk, are a non-exhaustive source of vitamins and minerals, including calcium, potassium, proteins, and the likes. Consuming dairy products during the last month of pregnancy can have a telling effect on the growth of the baby. 5. Leafy Vegetables Fibre-enriched foods are important during pregnancy, as they help prevent the feeling of constipation that occurs due to excess weight and excess hormone secretion during the third trimester. Leafy vegetables contain more than enough fibre, along with other minerals like iron, potassium, and calcium. They are a great addition to the 8th-month pregnancy Indian diet of an expecting mother. 6. Peanut Butter Fat is a necessity for the body during the final trimester, though many people seem to assume otherwise. While foods high in fats are strictly off-limits, vital fatty acids still remain an important part of the diet of a pregnant woman. Omega-3 is an example of a vital fatty acid that contributes greatly to the development of the brain of the foetus. Other sources of good fats like peanut butter are eggs and fish. 7. Oranges Apart from having large amounts of fibre, orange also contains a large amount of Vitamin C, which is an essential nutrient for the body. Vitamin C is important, as helps in absorption of iron. Other sources of Vitamin C include tomatoes, lemons, and cabbages. Foods Not to Include in the Eighth Month of Pregnancy Diet Here are some foods that can cause harm to either you or the foetus: 1. Unpasteurised Milk In many Indian households, drinking unpasteurised milk is the norm. This has to be strictly avoided during the third trimester of pregnancy, as the milk is not processed enough to be deemed safe for consumption. Goat milk should be avoided, anyway, as if consumed unpasteurised, it may cause a fatal condition called toxoplasmosis. 2. Coffee Caffeinated items are a strict no-no in the last stages of pregnancy, as they can cause constipation and gastric problems. You can, instead, opt to consume large amounts of water, which is a necessity, even during normal times. Coffee is one of the third-trimester foods to avoid for any expectant mother. 3. Alcohol and Tobacco This goes without saying, but alcohol and tobacco must be avoided at any stage of the pregnancy, especially in the third trimester. They can cause complications at the time of delivery and also have an impeding effect on the development of the fetus. 4. Fried Foods Fried food items should be avoided during your third trimester of pregnancy, as they add little to your diet in terms of nutritional value. Fried foods can also cause gastrointestinal problems, including improper digestion and heartburn, which can be extremely uncomfortable when you are carrying a child. 5. Shark, Marlin, and Swordfish These type of fish items must be avoided during pregnancy, as they have high levels of a detrimental substance called methylmercury. Methylmercury can cause complications in the development of the nervous system of the fetus, so choose fish that have the required nutritional value and are not too fatty for consumption. 6. Liver and Cured Meats Liver and other cured meats must be avoided in the entirety of the pregnancy, not just in the third trimester. Cured meats like salami and ham increase the risk of toxoplasmosis and listeriosis in the unborn child, making it strictly off-limits for any expectant mother during the time of pregnancy. 7. Soft Cheese Cheese that has been ripened using a mould, like brie, has to be avoided during the time of pregnancy. Also, cheeses that have blue veins often contain listeria, so they are harmful to the health of the child during pregnancy. If you have a craving for cheese during the third trimester, opt for hard cheese like cheddar and the likes. Diet Tips for 8-Month-Pregnant Women Consume only food items that add nutritional value to your diet (no more chocolate cake!) Drink plenty of fluids, as they prevent constipation, while also increasing the bloodstream volume that carries vitamins and minerals to the mother and the child. So ,make sure to drink water between each meal and snack, and take eight swigs, every time you see a water bottle. If you eat seafood, do not avoid it as a whole. You can still choose fish that are safe to consume during pregnancy. Fish contains omega-3 fatty acids, which are extremely important for the growth of the foetus. A pregnancy diet plays an important part in the well-being of the mother and also the growth of the child. Consumption of necessary food items in ample quantities is a must and staying away from harmful substances like alcohol, tobacco and drugs is important for the health of the foetus. References- Healthline 1, Healthline 2 Also Read: Indian Diet during Pregnancy
Ninth Month of Pregnancy Diet (33-36 Weeks) - Foods to Eat and Avoid
The ninth month of pregnancy is when you should relax and rest as much as possible. In the third trimester, your diet and lifestyle should account for both you and your baby's health. Which Foods Should You Eat in the Ninth Month? Indulge in healthy and nutritious foods similar to those you had in the first and second trimester. But you'll need to eat bigger meals as your baby is putting on weight. Here are some foods you should include in the third-trimester pregnancy diet. 1. Fibre-Rich Foods Include fresh vegetables, fruits, cereals, oats, bread and whole grains in your diet. 2. Calcium-Rich Foods Calcium-rich foods are a must in the last stage of pregnancy. Your growing baby needs calcium for the development of strong bones. Cheese, yoghurt, lentils, almonds, leafy greens are good choices. 3. Iron-Rich Foods Iron deficiency is a major problem faced by women in the third trimester. Even if you take iron supplements, your diet should be consist of iron-rich foods. Iron is available in raisins, broccoli, chicken, peas, berries, eggs, fish, etc. 4. Foods With Vitamin C Eat tomatoes, cauliflower, strawberries, broccoli, and oranges. These are not only high in vitamin C but are also good for your skin. 5. Folic Acid-Rich Foods Folic acid is vital for your baby’s growth, especially for spine development. If you don't take folic acid supplements, add foods like beans, green leafy vegetables, and chickpeas to your plate. 6. Foods With Vitamin A Vitamin A is necessary for your baby's eyes and also helps your eye health. Foods like sweet potato, carrots, and spinach are full of Vitamin A. Summing Up: Foods to Eat During the 9th Month of Pregnancy Fresh fruits like strawberries, and oranges Fresh veggies like tomatoes, cauliflower, beans, sweet potato, carrots, and peas Oatmeal Whole-grain foods Dairy products like cheese, yoghurt, eggs, chicken, and fish Lentils Leafy greens like spinach Dry fruits like raisins, and almonds A balanced diet keeps common pregnancy symptoms like heartburn and constipation at bay. It also ensures the proper development of the fetus. Which Foods Should You Avoid in the Ninth Month? Here's a list of foods to avoid in the early as well later stages of pregnancy: 1. Caffeine Caffeine is highly dangerous to your little one during pregnancy. If you simply can't do without it, limit the intake to 200 mg a day. Chocolate may also contain caffeine, so it's better to cut down on its consumption. 2. Alcohol Avoid alcohol throughout pregnancy. 3. Soft Cheese Cheese that is unpasteurized can lead to listeriotic, an infection which is hazardous to your baby. So, stay away from it. 4. Tobacco Tobacco can affect the development of the foetus. 5. Fish With High Mercury Content Some types of fish like shark, marlin and swordfish contain a high amount of mercury, which is harmful to the baby. 6. Raw Meats With uncooked or half-cooked meat, you run the risk of contracting a bacterial or viral infection that can cross the placenta and cause harm. 7. Junk Foods Chips, cakes, cookies and candy have little nutritional value and are high in sugars and fats. They should be kept to a minimum or avoided altogether. Summing Up: Foods to Avoid During the 9th Month of Pregnancy Coffee and chocolate with caffeine content Alcohol Unpasteurized cheese Tobacco Fish with mercury content like swordfish, shark and marlin Raw meats Junk foods Tips These tips will help manage your meals better. Split your meals into 6-7 portions instead of 3 large ones. Consume water throughout the day. Low-fat milk keeps your bones strong and helps breastfeeding. Eat a handful of nuts and seeds every day. Add ghee to your diet in 9th month of pregnancy for normal delivery. Eating a balanced diet and including exercises like brisk walking and yoga help to avoid complications and risks for both the mother and the baby. Also Read: Increased Hunger During Pregnancy