Congrats for entering into the third month of pregnancy, the end of the first trimester. Nutritional requirements of mothers to support fetal growth continue to remain same throughout the first trimester only with a slight variation in the quantity.
The first trimester during which the formation of neural tube takes place is the period of pregnancy requiring high amounts of folic acid, vitamin D and iron. It is also a period during which pregnant women suffer from nausea and sleepiness and hate to take food. But, having a poor diet increases the risk of miscarriage.
Here is a shortlist of required nutrition during pregnancy and foods to be taken to remain fit and healthy throughout the pregnancy.
Nutrients Required
Calcium
Calcium is required to build strong bones of the baby as well as to maintain strong bones and teeth of the mother. Insufficient intake of calcium causes bone loss in mothers increasing the risk for fracture of pelvic bones, especially during the third trimester and delivery.
Calcium also helps to regulate the blood pressure. Taking four to five servings of dairy products like milk, yogurt and cottage cheese often helps to meet the calcium requirements.
Folic acid
Folic acid continues to be high until the completion of the first trimester. It is essential for the formation of the brain and spinal cord. It also helps prevent anemia in mothers. Foods such as orange juice, lentils, enriched whole grains are a rich sources of folic acid.
Choline
Choline is essential to supports the formation of the brain and spinal cord from the neural tube. It helps prevent neural tube defects observed in the first trimester of pregnancy. Boiled eggs, lean meat, and chicken are good sources of choline.
DHA (Docosahexonoic acid)
Docosahexonoic acid is one of the essential fatty acids essential for proper brain development. Foods such as salmon fish and nuts like walnuts are good source of DHA.
Iron
The Iron requirement continues to be high throughout the pregnancy. Iron is required to support the increased blood supply essential for the growing fetus. Sufficient iron prevents anemia in mother and premature delivery. Foods such as lean meat and fortified cereals are a good source of iron.
Having a well-balanced diet loaded with foods from all categories i.e. fruits, vegetables, whole grains, dairy products, pulses, fish, lean meat etc often meets the recommended daily allowances (RDA) for pregnant women.
Foods to eat during pregnancy
At the end of third month, the first trimester you should have gained approximately 1.75 to 2 kg of weight. Hence the foods you take should support that average weight gain. However, few women fail to gain weight due to poor intake of foods due to nausea. If nausea troubles you then, consider taking foods you love to eat.
Avoid having food alone; consider having it with family members at home or with colleagues at work. Here are the foods to have more during the third month of pregnancy.
- Eat more citrus fruits such as oranges to meet the iron requirement. A glass of orange juice a day will not only help you obtain the needed iron but also provides vitamin C that helps you fight against infections such as common cold, flu, and vaginal infections. The antioxidants contained in these fruits help in cleansing the body and eliminate the toxins.
- Drink more fluids. Approximately eight glasses of water apart from fluid diets such as milk and fruit juices.
- Lean meat that is easy to digest and serves as a good source of iron and protein.
- Tofu that is loaded with calcium.
- Salmon fish is a rich source of protein and calcium.
- Nuts like almond and walnut that serve as good source of essential fatty acids and protein.
- Pudding a good source of calcium.
- Boiled eggs that serve as a good source of protein, calcium and minerals such as sodium and potassium.
- Peanut butter provides vitamin B6, antioxidants like Vitamin E and minerals like magnesium and potassium.
Pregnancy foods to avoid
- In an attempt to gain weight or satisfy cravings do not have calorie and fat-rich foods that are low in nutrients. Foods such as sweets, chocolates, ice-creams and instant foods such as pizza, burger and other foods loaded with fatty cheese.
- Avoid including papaya and pineapple in fruit salad as they increase the risk of preterm delivery or miscarriage.
- Avoid having soda, coke or other carbonated drinks.
- Avoid junk foods like chips, over-processed and canned foods rich in preservatives and sugars.
- Boiled potatoes.
Healthy pregnancy diet
Diet planning for the third month of pregnancy should be carefully done to include foods that are rich in vitamins, minerals, iron, calcium, and protein. Limit the fat-rich foods. However, ensure to meet the calorie requirement to prevent tiredness and to support appropriate weight gain.
Here are some of the food choices you can make during the third month of pregnancy.
- A sandwich loaded with veggies and yummy sauces.
- Hot vegetable soup preferably tomato or vegetable soup to boost your appetite and to overcome nausea.
- Fruit salads loaded with citrus foods like orange and grapefruit. Other fruits that can be included are pomegranate, strawberries, cantaloupe, peaches, banana, and grapes.
- A cup of yogurt sprinkled with pomegranate seeds. If you do not like plain yogurt consider having flavored yogurt.
- Two to three glasses of milk a day.
- Vegetable salad with finely grated carrot, beetroot, celery, small ripened red tomatoes and other vegetables of your choice.
- A cup of cooked vegetables especially leafy vegetables and green with every meal.
- Whole-grain foods such as brown rice, multi-grain breads, and wheat.
It is very important to check the rate of your weight gain. The extent of safe weight gain depends on your existing body mass index. If you find yourself gaining more weight or not gaining appropriate weight or having any medical condition talk to your doctor and follow the necessary guidelines for planning a right diet.
Follow the appropriate diet plan, take the prenatal vitamins and watch your gradually growing tummy. Now when you are 3 months pregnant, it is time to shop for maternity clothing so eat well, be energetic and find some of the best clothing matching the latest trends.