This is the time when your baby bump begins to become more noticeable. Wherever you go, your little angel will get you special status. Get ready to say hi to your little one whenever he/she kicks you. However, the baby is still trying hard and you may or may not feel the movements.
The good news is you will be free of most of the troubling symptoms such as nausea and morning sickness. Continue eating vitamin and mineral-rich foods such as fruits and vegetables to ensure proper fetal growth.
Essential Nutrients
The fifth month of pregnancy is the time to focus on having healthy foods as it is the time of growth spurt of the fetus. The vital organs that are formed in the first four months of pregnancy become functional and continue to grow. Here is a list of nutrients that are required during the fifth month of pregnancy.
Calcium
About 1000mg of calcium is required per day during the fifth month of pregnancy. Calcium requirement is high during pregnancy to support the growing bones of the fetus, bones of the mother and to support breastfeeding after pregnancy.
To meet the calcium requirement it is recommended to take 4-5 servings of dairy products such as milk, yogurt, and paneer. Cereals fortified with iron and calcium are also the best alternative sources of calcium, especially for busy women.
Iron
About 27 mg of iron is required per day during the second trimester. The high requirement of iron is essential to support the increased blood supply to the fetus. Having an iron-rich diet prevents symptoms such as fatigue and tiredness.
Deficiency of iron increases the risk for infections, low birth weight babies, and premature delivery. Fortified cereals, vegetables, lean meat, and dates are good sources of iron.
Protein
Protein is an essential nutrient to have during the fifth month of pregnancy as it helps in building the body muscles of the fetus. Foods such as beans, peas, peanut butter, and poultry are good sources of protein. Having a good amount of protein also helps in strengthening the body of the mother and prepare for labor.
In addition to having these essential nutrients, it is important to practice simple exercises to keep the body fit for delivery and breastfeeding after pregnancy.
Foods to eat more
A slight increase in appetite is noticed during the 17-20 weeks of pregnancy. Pregnant women should note that this increased hunger should be satisfied with healthy snacks rather than junk foods. Having too many junk foods will cause you to gain weight that increases the chances of premature delivery and complications during labor.
Here is a shortlist of foods that can be consumed in increased quantities.
- Increased fluid intake to prevent constipation and heartburn.
- Protein-rich foods such as nuts, legumes, and soya bean.
- Thoroughly washed fruits and vegetables that serve as a rich source of vitamins and minerals.
- Whole-grain foods such as brown rice and multigrain bread to get the required B-vitamins and fiber. Vitamin B serves to prevent fatigue and tiredness while fiber regulates constipation.
- Banana helps to keep nausea under control. However, limit the quantity to one medium-sized banana as they are rich in calories. If you are suffering from gestational diabetes consult your obstetrician before including bananas in your diet.
Not to eat foods
- Carbonated drinks such as soda contain sugars and calories that cause you to gain unwanted weight.
- Papaya and pineapple are considered to induce uterine contractions early during pregnancy.
- Meat tenderizer that is used to soften the meat as it contains extracts from raw papaya and similar enzymes involved in softening the meat.
- Reduce caffeine intake to prevent fussy babies who do not sleep appropriately.
- Fatty foods such as pizzas and burgers to avoid unnecessary weight gain.
- Smoking is smoking deprives oxygen supply to the baby.
- Junk foods that are rich in unwanted fats and sugars.
Fight your food cravings and make healthy choices
The changing levels of hormones such as estrogen and progesterone often have an effect on your brain and increase your craving for certain foods. Many women make poor food choices to satisfy cravings. You can overcome your food cravings by diverting yourself.
Distracting is extremely important if you are craving for harmful choices such as alcohol and cigarettes. If you are craving for unhealthy foods such as chips then replace them with healthy choices such as strawberries, oranges, and milk. Involving yourself in physical activity is found helpful in controlling the cravings.
The instances of food cravings can be limited by taking essential fatty acid supplements such as fish oil supplements. If food cravings are uncontrollable then consider making healthy choices such as taking dark chocolate instead of milk chocolate. Think of your little one before making any wrong food choices.
Healthy snacks to have in your fifth month of pregnancy
- Wheat porridge made with wheat flour and milk. Add a little amount of ghee to make it more delicious and appetizing.
- Fresh fruit juices such as pomegranate juice that only serve as a good source of fluids that help in detoxification of the body but also provide the required vitamins and minerals.
- Fruits such as mango and cantaloupe that are loaded with calories and vitamin A help in strengthening the body essential for carrying the growing fetus.
- Dry fruit sweets that are made using dates and dry fruits without the addition of sugar. They serve as the best source of iron, protein and essential fatty acids.
- Whole grain snack bars that provide fiber help to prevent constipation.
Apart from eating a balanced diet visit your obstetrician regularly as per the scheduled appointments. Continue taking vitamin and mineral supplements as suggested by your physician. If you feel tired and sleepy all the time, consider taking iron supplements after consulting with your doctor.