Diet Chart for Pregnant Women - 17 to 20 Weeks

Parasakthi

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#2
Holiday time???

This is a very good time to take a holiday during your pregnancy as, hopefully, you should be feeling well and your hormones will have settled down. A holiday can be a good opportunity to take some gentle exercise, catch up on your sleep, and eat well. The risk of miscarriage has reduced, and you are safe to fly.

However, it would be wise to choose a well-connected destination. Avoid long tiring journeys -- especially those where you may end up spending long hours waiting for connecting flights, trains or buses to reach your destination. It would be worthwhile to check on the kind of food and meal plans that are available in your holiday package so that there are no last minute surprises.

Avoid extreme weather destinations such as desert destinations in the middle of summer or the icy cold hilly regions in winter. Choose a destination where the weather is pleasant and you can enjoy the cool breeze and the sunshine. Besides, the vitamin D that a few days in the sun can provide could be good for your baby's skeleton!
 
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Food for your baby

Your baby needs a good supply of vitamin D and calcium to help make healthy teeth and bones. Fish are the main dietary sources of vitamin D, so check out plenty of ways to eat fish throughout the week. Eggs also contain vitamin D, if you cannot eat fish. It is also recommended that you take a 10 microgram (mcg) supplement of vitamin D each day - however, it is safer to check with your doctor before you take any supplements.

Moderate exposure to the sun also generates vitamin D, although this should be balanced against increasing your risk of skin cancer. Just half an hour a day in the early morning sun is enough to get all the vitamin D you need, so don't overdo it. Wearing sun protection lotion is essential for the health of your skin, and will not stop your body absorbing this vital vitamin.

Other sources of Vitamin D are dairy products -- especially fortified milk, butter, margarine and paneer. Fortified whole wheat bread, fortified corn or wheat flakes. Cereals like brown rice, whole wheat, oats, eggs and oily fish such as salmon, mackerel and tuna.
 
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Parasakthi

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Food for you

Calcium is important for nerve transmission and muscle contraction, as well as for healthy teeth and bones. As you are supplying calcium to your baby for her skeleton, make sure that you are eating plenty of calcium-rich foods, especially dairy foods and canned fish with bones.

During pregnancy the body becomes more efficient in absorbing calcium from food sources, so remember that it is important to eat plenty of calcium-rich foods, especially as it can help lower your risk of pre-eclampsia. Your doctor may also prescribe calcium supplements after assessing your dietary patterns and in case you suffer from lactose intolerance.
 
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Parasakthi

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These foods are all rich in calcium:

  • Dry fruits such as almonds, figs, cashews, walnuts,
  • Apricots (dried), brazil nuts and peanuts
  • Coconut
  • Baked beans, rajma, soyabean
  • Cheese
  • Chickpeas
  • Canned fish (with bones)
  • Cottage cheese/paneer
  • Milk (including fortified soya milk) and other dairy products, such as paneer, curd, cheese, etc.
  • Tofu
  • Green vegetables such as spinach, parsley, broccoli, fenugreek (methi), Lamb's quarters (bathua),amaranth and drumstick leaves, cabbage, capsicum, tomatoes, amla (Indian gooseberry) and peas.
  • Dry lotus stem
  • Yoghurt, ice-cream, buttermilk and lassi. Read more about probiotics and prebiotics in pregnancy.
  • Fruits include oranges, strawberries, kiwi fruit, grapefruit, lemon, blackcurrants, cranberries and mangoes.
Choose reduced-fat versions of dairy products as well as a balance of non-dairy sources of calcium to keep your fat intake down.
 

Parasakthi

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#6
Snacks and drinks

If you want a snack, make fruit, milk, milkshake or fruit juice your first choice. You can also snack on dried apricots, almonds and low-fat cottage cheese or processed cheese slices to boost your calcium intake.

If you are hungry at bedtime, have a milky drink or some camomile tea.

Drink eight to ten large glasses of water a day in addition to any other drinks.

In the hot humid weather increase your fluid intake to keep yourself hydrated. Avoid fizzy caffeinated and artificially flavoured drinks and choose healthy and alcohol-free options such as fresh fruit and vegetable juices, coconut water, soups, and milk shakes, aam panna, lassi, buttermilk and milk shakes.
 

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