In the third trimester of pregnancy, proper nutrition becomes crucial for both the mother and the baby as the baby undergoes rapid growth. Here’s a general guide on the ideal diet during this period:
1. Increase Protein Intake
Why: Helps in the baby's growth and muscle development.
Sources: Lean meats, eggs, dairy products, legumes, nuts, and seeds.
2. Focus on Iron-Rich Foods
Why: To prevent anemia and support the increased blood volume.
Sources: Leafy greens (like spinach), red meat, beans, lentils, fortified cereals.
3. Calcium for Bone Development
Why: Essential for the baby's bone formation.
Sources: Milk, cheese, yogurt, almonds, and fortified plant-based milk.
4. Healthy Fats
Why: Supports the development of the baby’s brain and nervous system.
Sources: Avocados, nuts, olive oil, and fatty fish (salmon).
5. Fiber-Rich Foods
Why: To prevent constipation, which is common in the third trimester.
Sources: Whole grains, fruits (apples, berries), vegetables (broccoli, carrots), and legumes.
6. Hydration
Why: Staying hydrated helps prevent swelling, reduce constipation, and supports overall health.
Tip: Drink 8-10 glasses of water daily, and consider water-rich foods like cucumbers and watermelons.
7. Limit Sugary and Processed Foods
Why: To avoid excessive weight gain and gestational diabetes.
Tip: Opt for healthier snacks like fruits, nuts, and yogurt instead of sugary treats.
8. Folic Acid
Why: Vital for preventing neural tube defects and ensuring proper brain development.
Sources: Fortified cereals, leafy greens, oranges, and supplements as prescribed by your doctor.
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