When you are 7th month pregnant, you know you have traveled through a long road and you are almost there. You are in your third trimester between 28 and 31 weeks of pregnancy and this is the time when you have to be extra careful about your diet to ensure your baby gets all the nutrition he/she needs. Experts are of the view that you should be taking at least extra 450 calories to give birth to a healthy baby. Then what should you eat at this stage? There certainly are some options.
Foods to Include in 7th Month of Pregnancy Diet
A healthy 7th month pregnancy diet plan has many elements. You do not need to follow a dull food regime, but you need to ensure that your diet includes all important nutrients.
1. Foods Rich in Iron and Protein
The growth rate of your baby during the third trimester will be the highest. So your diet should include protein and iron to help your baby grow properly. Your aim should be to consume at least 27mg of iron a day. Anything lower than this means you are anemic, which in turn will increase the risk of having a premature delivery. Similarly, you need to increase your protein intake to provide your growing baby with needed amino acids. You can get all the protein you need from rice, red meat, beans with seeds, and poultry products.
2. Foods Rich in Calcium and Magnesium
Not including calcium and magnesium rich food in your diet during this stage will cause problems. Calcium is essential for the growth of the bone structure of your baby and magnesium helps improve the absorption of calcium. It means that if your diet includes 1000g of calcium, you should also consume at least 400g of magnesium to make use of all the calcium you consume. Yogurt, milk, salmon fish, and oatmeal are some great sources of calcium, whereas you can get your magnesium from black beans, pumpkin seeds, barley, and the almonds.
3. Foods Rich in DHA and Folic Acid
Your 7th month of pregnancy diet should include DHA and folic acid because of the huge role they play in the development of a healthy nervous system. Folic acid is essential for the proper development of the neural system of your baby, whereas the DHA or the fatty acids help with brain development. You can have up to 800g of folic acid and about 200g of DHA daily. Eggs, milk, and fruit juices are some of the best choices.
4. Foods Rich in Vitamin C and Fiber
It is important to increase your vitamin C intake to absorb the excess iron in the body. For this, you can always include citrus fruits in your pregnancy diet. Lemons, oranges, melons, and pepper seeds are some great choices. These fruits also increase your fiber intake that helps clean the bile and protect you from constipation. You can also opt for the leafy green vegetables to increase your fiber intake. Be sure to add some legumes, dried fruits, and whole wheat to your diet to get the best form of fibers.
Foods to Avoid in Your 7th Month of Pregnancy Diet
Just like knowing what to eat during your 7th month of pregnancy, it is equally important to have information about what to avoid. Swollen hands and feet, heartburn, constipation, and fatigue are some of common issues at this stage and certain foods can make these issues worse. Here are some foods that you should eliminate from your diet.
1. Avoid High-Fat and Spicy Foods
To avoid the discomfort of heartburn, you should ensure that your diet does not include any spicy foods. The same goes for high-fat foods because they are hard to digest and may lead to heartburn and indigestion. Eating a light meal for dinner will make things so much easier for you.
2. Limit Your Intake of Sodium-Packed Foods
Keeping your sodium intake under control is very important at this stage of pregnancy. High intake of sodium will make you deal with swelling and bloating. You should avoid foods such as ketchup, chips, pickles, sauces, and canned foods to reduce your sodium intake. At the same time, drink plenty of water and other fluids to regulate sodium levels in your body.
3. Say No to Caffeine, Alcohol, and Tobacco
The use of alcohol, caffeinated products, and tobacco can be extremely dangerous for you and your baby. You should avoid these foods at all cost. You may have serious issues with constipation if you continue having caffeinated beverages. Just understand that your 7th month of pregnancy diet has no place for foods that contain caffeine.
4. Junk Foods
Avoiding junk food as much as possible will help ensure a healthy delivery. However, you can have a small portion of junk food when you find it difficult to overcome your cravings. Just ensure you do not overdo it. You get no nutrition from processed foods, so be sure to have homemade snacks like sandwiches with whole-grain breads when you really want to eat some junk food.
Along with avoiding these foods, you should also stay away from any OTC medication during this period. Always talk to your doctor if you have a medical issue. Your doctor will confirm if certain medications are safe to take during pregnancy. Never try anything other than the medicines and supplements approved by your healthcare provider.