Diet in the seventh month of pregnancy: Let us know about the diet in the seventh month of pregnancy. The third trimester is the final stage of your pregnancy. Now you are slowly taking steps towards that day which you are eagerly waiting for. Both your body and your baby are undergoing rapid changes. Due to this change, you will start gaining weight, and you will start thinking of changing your diet to reduce your increasing weight.
Instead of changing your diet, adapt and structure it in such a way that it works to meet your nutritional needs at this stage and also keep checking your weight regularly. Health experts recommend consuming at least 450 calories extra so that your baby gets the necessary nutrition at this stage. So, the big question is, what should you eat to maintain a balance between nutrition and weight. There are many options available here. Read this article to know.
Essential nutrients in the seventh month of pregnancy
A nutritious diet during the third trimester of pregnancy includes many elements. While not making your meal plan monotonous, keep in mind that it must include all the nutrients. Its main purpose is to eat a balanced amount of food. In particular, avoid overeating as you will feel extremely hungry during this period. Listed below are the foods you should consume during the seventh month of pregnancy, which you can read to know more:
1. Iron content and protein
During labor, it is necessary to take an additional dose of iron to avoid anemia (blood loss), bleeding and even preterm delivery. You need about 27 mg daily. Iron is required. Green vegetables such as spinach, turnip leaves, dried fruits such as raisins and apricots, bottle gourd and sesame seeds, soybeans, red meat and chicken are all iron-rich foods that you can include in your diet. Protein is also important for the healthy development of your baby. Protein-rich foods such as eggs, meat, lentils, chickpeas, pulses, and amino acids in dairy products will provide you with the 75 – 100 grams of protein you need in a day.
2. Calcium
Calcium intake is considered very important in the third trimester of pregnancy, calcium in your diet helps with the healthy development of your baby’s skeletal system and a strong bone structure. You should consume 1000 grams of calcium daily, through your diet. All dairy products like milk, cheese, paneer and curd are rich in calcium.
3. Magnesium
To digest the calcium you take in, you need a proportional amount of magnesium in your body. Magnesium reduces leg cramps, relaxes muscles and also prevents preterm labor. For every 1000 grams of calcium you take in, you need 400 mg. Magnesium intake is required. Black beans, oat bran, barley, almonds and pumpkin seeds are rich sources of magnesium.
4. DHA
If you want to give birth to a smart and healthy child, then the intake of fatty acid, DHA is very important. 200 mg of it daily for the development of the child’s brain. Dosage is advised. Fish oil, fatty fish such as tuna, walnuts and flax seeds are all rich in DHA.
5. Folic acid
Folic acid is helpful in reducing the risk of any damage to the neural tube and in the development of a healthy nervous system. At least 600-800 mg per day Take food containing folic acid. To meet the recommended intake, supplement folic acid intake with foods such as green leafy vegetables, oranges, oats, whole grain breads and fortified cereals.
6. Fiber
A fiber-rich diet helps cleanse bile and prevent constipation. The water present in your digestive system is absorbed by the consumption of fiber-rich substances, so keep drinking more and more water. Constipation is common in the third trimester so include fresh fruits and vegetables, legumes and whole grains in your diet.
7. Vitamin ‘C’
Increasing the intake of Vitamin ‘C’ will help in adequate absorption of iron. Include juicy fruits like lemon, orange and cantaloupe, green chillies and green cauliflower (broccoli) etc. in your diet as they are rich sources of Vitamin ‘C’.
Seventh Month Of Pregnancy – What Not To Eat?
When you know what you have to eat, it is equally important for you to know what you should not eat at this stage. Heartburn, swollen feet and hands, fatigue and constipation are some of the common symptoms that you will experience at this stage. Certain foods can definitely add to these problems, so it is better to keep them away from your diet.
- High fat and spicy foods: High fat and spicy foods, especially fried foods aggravate heartburn. These are difficult to digest and may disturb your sleep due to this. Especially avoid eating fried foods at night.
- Foods rich in sodium: It is very important to keep a check on your sodium intake at this stage of pregnancy. Excessive consumption of sodium can increase the chances of bloating and flatulence in the body. Avoid foods like crisps, pickles, sauces, canned food and ketchup. Drink plenty of fluids and water to keep sodium levels in check in your body.
- Caffeinated and aerated beverages: Avoid consumption of coffee and tea. You should consume it only once a day, because it can increase the risk of constipation. Artificial sugar is used in aerated drinks and they do not provide you any kind of nutrition.
- Alcohol: Drinking alcohol is definitely not recommended at any stage of your pregnancy. At this stage, it is important that you do not even think of consuming it, as it can hinder your delivery process.
- Junk food: You may be tempted to eat fried chicken and burgers from many famous places outside, but staying away from them will be beneficial for you. Instead eat homemade snacks like sandwich, upma, dhokla etc.
Diet tips for seventh month pregnancy
- Breakfast: Include fresh fruits in your morning breakfast. To increase the amount of iron in the body, include some solid grains in the diet. You can also have some boiled legumes for protein. Eggs, dry fruits and milk can be taken on a daily basis. Eat a heavy breakfast as it takes your body a whole day to digest it.
- Lunch : Lunch should include a balanced amount of cooked vegetables, salad, roti and rice. Consume more starchy foods instead of sugary foods, which add unhealthy calories. Include protein in your lunch as well.
- Dinner: Eat only light food at night, as this will reduce your chances of heartburn and constipation. Keep eating salads and fresh fruits regularly for a good night’s sleep.
A healthy and nutritious diet benefits not only you but your baby as well. Since your weight is also increasing now, a better option is to do some exercise to burn calories and keep the weight under control. Guided yoga, swimming, walking etc. will not only keep your weight under control but will also help you stay strong and fit for a normal delivery.
