Here is a diet plan you can follow towards the end of your first trimester
Congratulations, you are now in the third month (or more correctly between 8 and 12 weeks of pregnancy). What a journey it has been so far! Is the feeling of euphoria, on discovering that you’re pregnant, giving way to practicality now?
By now, it is probably just you – the mother – who remembers you are pregnant; most other people will have gone back to their normal lives, even the baby’s father. That’s just because the baby bump is not yet visible, and no one really notices the nausea, the constant peeing and insatiable hunger!
Changes in your Baby This Month:
Hidden deep inside your womb, is a tiny, fragile being that is growing and developing miraculously every second, every minute. In its safe nest, it is going through huge changes that will soon make it a completely formed baby, though everything will be in miniature. Hair, teeth buds, nails, and above all, unnoticed movements will all be present by the end of the third month!
Your baby will develop a functional heart, kidneys, eyes, genitals and even vocal cords over this month. And sadly, most miscarriages occur in this fateful month of pregnancy. All these facts screams just one thing: the third month of pregnancy diet is exceedingly crucial for the foetus and the mother.
The 3rd Month of Pregnancy Diet:
By the third month, your nausea, sleepiness and hunger will have elevated immensely. Luckily, this is the last month that you will feel nausea, so you can look forward to relishing food in the forthcoming month. Your nipples are no longer sore and the cramping also reduces. Your weight should start to rise a tad more quickly as well.
The bad thing is that the secondary symptoms like irritability, food aversion and smell sensitivity might set in—but relax; these symptoms will bother only your near and dear, and thankfully not you! So here’s a to-do list of dietary recommendations for your third month.
1. Vitamin B6 Rich Foods:
Chances are your nausea is at its peak during this month, which can make you feel blue and fatigued. Foods rich in Vitamin B6 help a lot by reducing nausea and boosting your moods. Incorporate citrus fruits, eggs, green leafy vegetables and potatoes in your diet to get a steady dose of this vitamin.
2. Fresh Fruits:
During pregnancy, it is best to stick to fresh fruits as the canned ones contain preservatives that can cause acidity. Fruits are an arsenal of vitamins, so choose fruits of all colors; they contain water, natural sugar fiber and antioxidants too. You can add fruits that encourage weight gain now (bananas and guavas leading the chart).
Once enemies of your thin waistline, carbs now become a lifeline for your demanding baby. By adding whole grain and simple carbs like bread, atta, rice and potatoes to your diet, you can gift a treasure of energy-boosting carbs to your baby. Remember, snacking on complex sugars (pastries, chocolate etc) will endanger you for being obese later.
If you are a meat eater, now is the time to go berserk over them. Just make sure that the meat is cooked very well and is prepared with good hygiene. Chicken, mutton and fish (fresh water) are excellent sources of minerals, proteins and a whole lot of good taste!
5. Iron And Folate:
These twin elements are so vital for the foetus that ignoring them can cause moderate to severe mental and physical retardation in the foetus! Make sure that your diet provides you with rich sources of both and to do that, add Beetroot, chikoo, oatmeal, bran, tuna (tinned), beans and meats (for iron) and Oranges, Potatoes, Broccoli, Eggs and Greens (for folate) to your diet.
6. Dairy Products:
This is true for your entire pregnancy, as well as for the time you breastfeed: Milk and milk products stored safely and pasteurized properly are your best bet for a healthy baby. The foetus needs calcium and minerals found in milk products, so don’t deny it milk, curd, cheese and ghee.
The Third Month: What NOT to Eat:
Soon, Weeks 8-12 will end and you will be stepping into your second trimester. But beware, now you are in the most crucial and fragile stage of pregnancy. So, take no chances with your diet and follow your doctor to the T. Foods best excluded from your diet are:
1. Junk Food:
Needless to say, junk food like burgers and pizza, chaat and tandoori chicken seem so very alluring during this phase. But, avoid them as much as possible due to the hygiene factor. Besides, these foods may contain disease causing microorganisms, too.
[ Read: Pizza During Pregnancy ]
Put a lid on your desire to eat seafood until that umbilical cord is cut. Methylmercury, a deadly compound found often in seafood is linked to brain function impairment in the foetus.
3. Tinned Food:
Be it tuna or peas, achaar or pineapple, tinned goods are laced with excess sugar and salt. They also contain artificial flavors and preservatives. Instead of a cocktail of synthetic food items, opt for natural ones.
4. Unpasteurized Dairy Products:
During this crucial month, protect yourself and your baby from infections like listeria and food poisoning by using only pasteurized milk products. Soft cheeses should be replaced with hard ones and try to use homemade milk products as much as possible.
[ Read: 4th Month of Pregnancy Diet ]
Though there is a lot of good and bad food advice floating around the lady, it is up to the expecting mother to judge, research and consult her physician before adding anything non-seasonal to her diet. The doctor will never guide you wrongly. Besides the above 3 month pregnancy food groups, you can also try and innovate different combinations if the idea of a strict diet does not appeal to you.
And remember, in the end, what matters is that tiny little life growing inside you. So eat well, eat healthy and savor this magical time!
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