Diet Chart for Pregnant Women - 33 to 36 Weeks

Parasakthi

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Planning ahead

As your energy needs increase, don't forget to eat plenty of fresh fruit and vegetables -- vital for the well-being of you and your baby.

With only a few weeks to go before the arrival of your baby, it is worth deciding who will manage the kitchen for the first forty days after your baby's birth. When you are recovering from the birth, and adjusting to your new lifestyle, you won't want to spend time in the kitchen.

You may want to hire a cook or have your mother or mother-in-law take over kitchen duties. They may also want to prepare traditional foods and beverages for you.

Even if your husband is a great cook, he, too, will want to be with you and the baby. Frozen foods are not very popular in our country -- especially not when you are a new mum, but if you wish, you can freeze a few of your favourite foods to be eaten within a few days.

However, do not freeze any foods or eat food stored in the fridge if you are plagued with frequent power cuts. Eat only freshly prepared meals to avoid the risk of spoilage and contamination.
 
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Parasakthi

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Looking after your teeth

It is easy to neglect your own dental care when faced by the many changes pregnancy brings. Many expectant women find that their gums bleed more easily because of the hormonal changes taking place, and changes in blood pressure.

So, be especially careful to look after your teeth by brushing and flossing regularly, and visiting your dentist at least once during your pregnancy. Tell the dentist you are pregnant so unnecessary X-rays are avoided.

Your eating patterns also affect your teeth, so, if you are now eating several small meals a day (and maybe a snack at night), you will need to clean your teeth more often. Bacteria in your mouth ferment the starches and sugars found in food into acid, which in turn, attacks your teeth.

Cleaning your teeth regularly, especially after eating, reduces this bacterial activity. Remember also that at night, the amount of saliva in your mouth decreases so midnight snacks should be sugar and starch-free unless you are prepared to clean your teeth afterwards.
 
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Changes in eating habits and hormones mean that your teeth and gums can come under attack at this time in your pregnancy. Care for your teeth with these four easy options:

  • Clean your teeth regularly After eating sugary snacks, brush your teeth and use a mouthwash.
  • Nibble some cheese Containing calcium, and also good for stimulating saliva, a few cubes of reduced-fat Cheddar or imported Edam cheese is good for tooth health.
  • Opt for low-sugar snacks Choose vegetable crudités such as cucumber, radish, carrot and green, yellow, red pepper strips, dips and salsas, which will not damage your teeth.
  • Eat plenty of vitamin C Important for many reasons, vitamin C is also vital for good teeth. A bowl of strawberries, a glass of lemonade (nimbu paani) a portion of steamed broccoli, amla juice (Indian gooseberry) or an orange, mango or nectarine will each give you your daily requirement.
 
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#5
Food for your baby

Your baby is now fully developed and will be building up her fat deposits, ready for the outside world. You need to continue to eat well, even if you can manage only small portions. A varied diet, rich in fruit and vegetables, will also help to further develop your baby's immune system.

Snacks and drinks

By now your energy needs are starting to increase, so you might need to snack between meals. If heartburn or indigestion are a problem, eat little and often. Ease the discomfort of heartburn by eating slowly and chewing thoroughly. Sitting upright after eating and sleeping propped up also helps.

When indigestion strikes, try eating small meals and avoid spicy, strong flavoured and fried foods. A glass of cold milk taken at bedtime relieves heartburn in some women.

If you are hungry at bedtime, drink some warm milk or eat a bowl of breakfast cereal. You could also try a handful of dried fruits such as dates, figs, almonds, walnuts, apricots or raisins.

Cut down the amount of caffeinated drinks you consume to help you sleep well at night. Choose a milky drink or herbal tea instead. You could also try out our healthy and alcohol-free drink options for more variety.
 

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