Well, you are now getting close to seeing your little bundle of love and joy. It is also the time you start worrying about delivery and often remain worried if the baby is gaining sufficient weight.
Stay away from all such worries, if you have been eating healthy right from the beginning of the pregnancy then your baby will definitely be healthy.
If you have been neglecting diet, it is no longer late start eating healthy and your baby will also pick up soon. Here few suggestions to help you eat better during the seventh month of pregnancy.
Essential Nutrients
Calcium and vitamin D
Calcium and vitamin D are required in high amounts throughout the pregnancy to aid in the proper formation of the bones of the fetus and to prevent the bone loss in the mother.
Calcium is also required to support breastfeeding after pregnancy.
Taking about 3-4 glasses of milk, 2-3 servings of yogurt and pasteurized cottage cheese helps to meet the calcium requirement.
Taking vitamin D supplements and exposure to sunlight for at least an hour in a day helps to get the daily dose of vitamin D.
Magnesium
Magnesium is required for the appropriate absorption of calcium. It also prevents leg cramps complained by the pregnant woman during the third trimester.
Magnesium also prevents premature labor and also eases the labor by helping in the relaxation of smooth muscles.
Foods such as almonds, barley, black beans, pumpkin seeds, and oat bran are rich sources of calcium.
Iron
Iron is one of the important minerals to have during the third trimester to prevent anemia. About 27 mg of iron is required daily to meet the extra demands put by the fetus as well as to cope up with the blood loss during labor.
Foods such as dates, figs, and lean meat are rich sources of iron.
Essential fatty acids
Essential fatty acids are required for proper brain development. About 200mg of essential fatty acids are required every day. Foods such as eggs, nuts, and fruit juices are a good source of essential fatty acids.
Folic Acid
Folic acid is one of the nutrients required throughout the pregnancy. It is required to prevent neural tube defects in the fetus.
Fruits such as oranges, strawberries are rich in folic acid. Other foods such as oatmeal and leafy vegetables also provide folic acid.
Vitamin C
Vitamin C helps boost the functioning of the immune system preventing infections. Citrus fruits such as oranges, lemon, and vegetables like green and yellow capsicum contain high amounts of vitamin C.
Foods to have more
- Constipation is a common problem reported by pregnant women during the third trimester of pregnancy. Constipation is observed even in women who eat right as it develops due to change in hormone levels. Eating fiber-rich foods such as fruits and vegetables, dried fruits, pulses and whole-grain foods gives relief from constipation.
- Drink plenty of fluids to prevent constipation and to get rid of excess sodium from the body.
- Lean meat and chicken to meet iron demands and prevent fatigue and tiredness.
- Vitamin C rich foods such as lemon, green pepper, and broccoli to support iron absorption.
Foods to be avoided
- High-fat foods and spicy foods as they increase the risk of heartburn that generally troubles most of the women during the third trimester.
- Salted foods such as canned foods, pickles, sauces, and chips as increased sodium consumption cause water retention in the body resulting in swelling of legs and hands.
- Unpasteurized foods such as cottage cheese as they are often contaminated with bacteria and viruses.
- Raw eggs and undercooked meat they are not only hard to digest but also contain bacteria increasing the risk for infections.
- Alcohol and tobacco cause severe damage to the fetus and may even lead to fetal death resulting in the birth of still babies.
Beware of gestational diabetes
Few women are reported to develop gestational diabetes during this period of pregnancy. Hence, be careful and get your blood sugar levels tested.
If the results turn to be positive then plan your diet appropriately. Ensure that the calorie intake is limited as per the requirement.
Consult a dietician to get an accurate diet that best suits your medical condition, BMI, age, and weight. Avoid sweets lo
added with simple sugars.
Consume low-fat milk, whole grain cereals, and other fiber-rich foods which are digested slowly and the sugars contained in them are released gradually.
Taking fiber-rich foods keeps the feeling of hunger under control and prevent you from having junk foods such as potato chips that worsen gestational diabetes.
Eat right and stay healthy
The third trimester brings in new symptoms in few women. Some of the uncomfortable symptoms experienced during the seventh month are heartburn, swelling of extremities, fatigue, and constipation.
The enlarging uterus and the growing fetus exert pressure on your tummy causing reflux of foods from the stomach to the esophagus.
Hence, it is important to eat smaller quantities rather than large portions at regular intervals of 3 hours to meet the nutritional demands and to avoid heartburn.
Here are some food choices that are recommended during the seventh month of pregnancy.
- A mixed salad loaded with vegetables such as grated carrot, celery, small tomatoes, and beetroot. Add a few drops of lemon juice to make it more palatable.
- Stew prepared with vegetables, chicken or meat.
- Fruit flavored yogurt.
- Egg sandwich with whole-grain bread.
- Whole grain fortified cereals.
- Skimmed milk with oats.
Practice keeping track of your baby movements and consult the Obstetrician immediately if you notice anything abnormal such as lowered fetal movements or no movement.
If heartburn troubles you more at night make it a habit of eating early in the evening.
Keeping head high in an elevated position often helps to reduce the reflux of foods into the esophagus and allows you to have good sleep.
Consider walking for a short distance to obtain relief from heartburn as well as to get rid of excess water stored in the body.