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Third Trimester
Updated on 23 February 2023
Medically Reviewed by
Kusum Sabharwal
Obstetrician & Gynecologist - MBBS| DGO
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The beginning of your third trimester (7th month) will be from the 28th week of your pregnancy where massive body changes will take place. As your bump gets bigger you might experience more discomfort every single day. To ensure that your child is growing well in the womb you must consume a nutritious and balanced diet. Without a second thought, you’ll be flooded with suggestions related to foods as you enter your third trimester of pregnancy.
According to the health experts, you must intake extra 450 calories during the third trimester because that provides the daily nutritional value to the child growing inside the womb. You can consult a certified nutritionist or a gynecologist about the foods that you can safely consume and the food items that you must avoid according to your health. Avoid overeating because you might experience severe hunger pangs during this month.
Your diet plan for the 28th week of your pregnancy (7th month) should include all essential nutrients like:
To prevent anemia, preterm labor, and hemorrhage, your body will need an extra dose of iron and you can include spinach, turnips, red meat, soybeans, apricots, poultry foods, sesame seeds, and pumpkin in your diet. Intake of protein-rich foods will ensure the healthy growth of the baby and for that, you can consume lentils, eggs, chickpeas, meat, dairy products, and pulses. You must intake approximately 27 mg of iron and 75-100 grams of protein daily.
Consuming folic acid-rich food during pregnancy helps in lowering the risk of neural tube defects in babies. You must consume whole wheat bread, oranges, dark leafy vegetables, fortified cereals, and oatmeal. Make sure you include 400 mg of folic acid daily in your diet plan.
Consuming calcium-rich food during the 7th month of pregnancy will ensure the healthy development of bone structure and skeletal system in your baby’s body. You can include yogurt, tofu, milk, cheese, and paneer in your diet. Try to consume at least 1000 grams of calcium daily.
Constipation is common during pregnancy and to avoid that you must consume fiber-rich foods and plenty of fluids. You must include legumes, whole grains, seasonal fresh fruits, and colorful vegetables.
Magnesium is essential if you are consuming calcium because it helps in absorbing it. Magnesium helps in relaxing the muscles, prevents leg cramps, and prevents premature delivery. You must consume at least 350 mg of magnesium daily and you can get that from certain food items like- pumpkin seeds, black beans, almonds, barley, and oat bran.
For the proper absorption of iron in your body during pregnancy it is essential to consume foods like melons, broccoli, lemons, green pepper, and oranges.
If you wish to have a baby with a genius mind then you must consume foods rich in DHA. According to the experts, you should consume at least 200 mg of fatty acid, and you can achieve this by eating flax seeds, fish oil, tuna (fatty fish), and walnuts.
Constipation, heartburn, fatigue, and swollen hands and feet are some of the common symptoms that you might experience during the third trimester of pregnancy. However, by eliminating certain food items from your diet, the discomfort of such symptoms can be alleviated.
You may like: Guide: Following a vegetarian diet during third trimester of pregnancy
Here is a list of foods/things that you must strictly avoid during your 7 month pregnancy:
Caffeine and aerated beverages
Spicy and oily foods
Food's high in sodium
Junk food
Alcohol
Processed foods
Smoking
Packed and canned food
Artificial sweeteners and sugar
Eating frequent short meals are quite beneficial rather than consuming large meals with long durations. To stay healthy, fit, and active during third trimester of pregnancy, prenatal yoga and walking are also important along with the consumption of a healthy diet. Keep a close check on your weight gain as excessive or very less weight gain can be harmful for you during the labor and delivery time. No matter how severe your cravings are do not compromise with homemade healthy meals.
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Medically Reviewed by
Kusum Sabharwal
Obstetrician & Gynecologist - MBBS| DGO
View Profile
Written by
Loveleen Gupta
A working mother with more than two decades of experience in writing for the publishing industry and digital space, Loveleen Gupta loves dabbling in creative writing also. A graduate from Miranda House, she uses her personal experiences to express herself.
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