Diet Chart for Pregnant Women - 29 to 32 Weeks

Parasakthi

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#1
Read Below the Article for Diet Plan for 29 to 32 weeks Pregnant women...

Source: babycenter.in
 
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Parasakthi

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Do I need to eat more in my last trimester?

So far during your pregnancy, you've not needed any extra calories. But now you're in your last trimester, your energy requirement increases as your baby's growth speeds up.

This means you will need to start having an extra 200 calories a day. But it doesn't mean you can eat for two! Two hundred calories is only the equivalent of one cup of milk and one roti or chapatti.

You might find that as your baby grows bigger, you get acidity or other digestive problems. Eating smaller, more frequent meals may help. Also avoid foods that aggravate acidity, such as spicy or fried foods if you are uncomfortable.
 
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How much should I be drinking each day?

You should be drinking at least eight to ten glasses of fluid every day, even if you need to use the toilet more often than usual. Try to make sure water forms the main part of your daily fluid intake. As well as keeping you hydrated, water is important during pregnancy as it helps carry nutrients through your blood to your baby.

Drinking water also helps prevent urinary tract infections, constipation and piles, all common during pregnancy. If you are suffering with water retention, remember that the more water you drink, the less water your body will retain.
 
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How can I make sure I get all the required nutrients if I am a vegetarian?
If you are vegetarian, you should take extra care to ensure you have plenty of iron and calcium. Good sources of iron for vegetarians include fortified breakfast cereals, wholegrain bread, dark green leafy vegetables, nuts, pulses (daal), dried fruits and even plain chocolate.

You can get calcium from dairy products, chickpeas (chola), kidney beans (rajma), sesame seeds and almonds, plus fortified soya products.
 
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What should I be eating in my third trimester?

In your third trimester, your baby's brain is growing fast. Unsaturated fatty acids or omega 3 fatty acids help the development of your baby's brain as well as eyes, blood and nervous system. So it’s a good idea to make sure you get enough omega 3 fatty acids at this stage in your pregnancy.

If babies are born prematurely or are of low birthweight they can miss out on this important phase. Special care is needed to make sure their early diet provides omega 3 fatty acids. If you eat omega 3 fatty acids, they reach your baby through your breastmilk.

Try to include these in your diet regularly:

  • oily fish, such as salmon (Raawas machli), mackerel (Bangra machli) or herring. Some experts recommend eating two fish meals per week. If you're not a big fish eater, you could take a fish oil supplement, but check with your doctor first and make sure the supplements prescribed are formulated for pregnant women.
  • nuts and seeds, such as sunflower, walnuts, flax seeds and almonds
  • green leafy vegetables such as spinach, cabbage, cauliflower, turnip greens, broccoli and green beans
  • oil or spreads made from seeds, such as sunflower, mustard, soya bean, canola linseed or rapeseed
  • soya bean and tofu.
 

Parasakthi

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Snacks and drinks

By now your energy needs are starting to increase, so choose healthy snacks or fruit between meals if you need to.

If indigestion or acidity induced heartburn is a problem, eat little and often. Five or six small meals a day are often better than three larger meals.
 

Pallavi

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Hi mam,
really useful diet chart for to-be moms like me. thanks.
 

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