Diet plays a key role during pregnancy. A well-balanced, nutritious diet can ensure the health and well-being of a mother and baby. Especially in the 3rd month pregnancy diet, a lot of women get anxious about what to eat and what not to. With nausea and lack of appetite bothering them, they often skip meals and instead indulge on fast foods, which are high on taste, but low on caloric value. An ideal diet must comprise of all the food groups like grains, vegetables, fruits, dairy, poultry and nuts in recommended quantities. To make your life easy, we have put together the 3 month pregnancy diet chart to help you eat right and stay fit.
3rd Month Pregnancy Diet:
- Nutrition Facts and Guidelines About three months pregnancy diet:
- 3 Months Pregnancy Food To Eat:
- 3 Months Pregnancy Food Not To Eat?
- Recommended Supplements During 3rd Month Pregnancy:
- Expected Weight Gain During 3rd Month Pregnancy:
- Additional Tips For Third Month Pregnancy Diet:
Nutrition Facts and Guidelines About three months pregnancy diet:
As per the dietary guidelines, an expectant mother in her 3rd month pregnancy diet must consume at least 300 calories more than the normal value. One should also include:
- Grain based foods in at least 6-11 servings
- Fresh fruits – 2-4 Servings
- Vegetables (Salads, Curries, Stir fries) – 4 Servings
- Dairy Products (Milk, Yoghurt, Cheese)- 4 Servings
- Poultry and Meat – 2 Servings
- Nuts- 1 Serving
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3 Months Pregnancy Food To Eat:
Your diet during 3rd month of pregnancy must comprise of the following:
a). Food Containing Vitamin B6:
One of the common problems during this phase is nausea. Consuming food containing Vitamin B6 can help in reducing nausea. It also helps in uplifting your mood. Intake of citrus fruits, potatoes, fish and eggs can incorporate daily dose of vitamins in your diet. There is no longer any kind of fatigue that you might have experienced otherwise.
b). Carbohydrates During 3rd Month Pregnancy:
Though carbohydrates have always been known to affect your waistline but the same nutrient now is beneficial for your health. Intake of bread, rice and potatoes can infuse energy in you. As these nutrients give energy hence its intake can prevent you from feeling blue. Consuming whole grains can be very beneficial for your health.
See More: 5Th Month Pregnancy Diet Chart
c). Vegetables:
Vegetables have always formed a part of our healthy diet and 3rd month of pregnancy is no exception. Green leafy vegetables form a very important constituent as they contain the necessary fibre that is essential for your health. You should consume good amount of broccoli and spinach. Vegetables like carrots, bell peppers, winter squash and apricots are also beneficial for your well being.
d). Fruits:
Fresh fruits are a great source for vitamins and antioxidants. They also contain sugar fibre which also works wonders for pregnancy diet. They are a great constituent of 3 month pregnancy food as they benefit the women’s body in numerous ways. Fruits reinforce your blood vesicles, muscle and also help in strengthening your bones. Vitamin C helps in reducing any risks associated with labour.
e). Meat:
The consumption of meat during the trimester of pregnancy provides iron to your body. It is a very important mineral to be consumed during this time. Iron facilitates the production of hemoglobin in body and this facilitates a mother’s oxygen-carrying capacity. It should be consumed necessarily in 3rd month of pregnancy diet for increased production blood in your body.
f). Calcium:
Intake of dairy products in your diet provides calcium which is very important for strengthening of bones. It is not only beneficial for you but also for your infant as it comforts in the improvement of your infant’s bones. Not only bones but it also helps in the development of teeth, hear, muscles, nerves. They also contain other minerals which are good for your well being.
See More: Pregnancy First Month Food
g). Folate:
This is an important vitamin for the development of foetus in your body. Folate also helps in preventing any defects in neural tube. Folate contains vitamin B9 which is highly beneficial for your health thus intake of asparagus. Broccoli, dark leafy greens, avocado and other essentials can work wonders for you during Third month pregnancy.
h). Fats:
The Fats are an important constituent when it comes to development of you and your baby’s body. Fats contained in meat and dairy products can help in the increased growth of the baby. It should not constitute more than 30% of your daily calories. Have different types of oil like sunflower, olive, peanut, sesame, seed and nut oil in your daily diet.
i). Zinc:
This is another constituent who facilitates growth and development of the baby’s body as well as the foetus. You can have daily dose of zinc from food items like chicken, turkey, meat, fish, ginger, onions, beans and many other items. It also helps in maintenance of immune system and helps preventing risks related to miscarriage and delivery.
j). Vitamin D:
This nutrient is one of the most essential items to include in your daily diet. It helps in maintaining a steady development of bones and teeth of your baby. You can include it in your 3 months pregnant food to eat for proper development. Food items like cod liver oil, fatty fish and egg yolks are its important constituent.
k). Iodine:
Iodine is crucial to the development of a baby’s nervous system and brain functions. It is recommended that you take in 220 mg of Iodine per day from natural food sources like Cheese, Yogurt, potatoes, lentils and sea food like shrimp, salmon and cod.
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3 Months Pregnancy Food Not To Eat?
a). Junk Food:
Junk food facilitates a lot of harmful effects in your body. There is absence of whole grain in your diet when you consume junk food. It can also disturb your bowel movements which has adverse effects in your pregnancy. Junk food also contains irregular amount of sugar and fat thus is very harmful for an expecting mother.
b). Mercury Contained Sea Food:
One of the most important reasons to avoid the intake of seafood is the presence of methyl mercury. This is a very harmful agent found in sea food which entails the impairment of your fetus. Thus, avoid having seafood in your daily diet during 3rd month pregnancy.Intake of fishes like tuna, shellfish, smoked fish and also sushi should be limited as much as possible.
c). Food In Tins:
Any kind of food items available in tins are harmful for the growth of the baby during pregnancy. They are harmful as they contain flavors and preservatives which are artificial in nature. You should always consume natural food items during this time. Preservatives have always been a harmful item to consume and more so in pregnancy.
See More: Diet During 4Th Month Of Pregnancy
d). Dairy Products Which Are Unpasteurized:
Inculcate the habit of consuming milk products which are pasteurized to avoid any kind of poisoning. Infections such as listeria or any kind of food poisoning might occur due to pasteurized milk products. It is best to have homemade dairy products as there is no chance of any infection.
e). Coffee/Tea:
Caffeine is very harmful for your baby as it can affect the heart rate by crossing placenta. It also increases your blood pressure and your heart rate thus should be completely avoided during pregnancy. This should be avoided in your pregnancy diet in first 3 months as it has adverse effects. You also tend to urinate more on intake of coffee thus relieving more fluids from body, leading to dehydration.
f). Raw Sprouts:
Although eating sprouts is recommended during pregnancy, avoid eating them raw. Raw sprouts are difficult to digest and can lead to indigestion, followed by severe stomach cramps, flatulence and constipation. If you want to consume sprouts, steam or boil them before adding them to your salads.
g). Unwashed Meat, Fruits and Vegetables:
Never eat your produce directly without washing them. The pesticide residue on the outer layer can cause serious health complications, including cancer, if not removed thoroughly. It is better to soak them in a mixture of lime and vinegar for 10-15 minutes before using them.
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Recommended Supplements During 3rd Month Pregnancy:
Along with the recommended 3rd month of pregnancy diet plan, be sure to include the following supplements in the suggested dosages:
- Calcium – 300 mg
- Folic Acid – 400 mcg
- Riboflavin – 2mg
- Vitamin D – 400 IU
- Vitamin C- 70 mg
- Thiamine – 3mg
- Niacin – 20 mg
- Vitamin B12 – 6 mcg
- Vitamin E – 10 mg
- Zinc – 15 mg
- Iron – 17 mg
- Iodine – 150
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Expected Weight Gain During 3rd Month Pregnancy:
Gaining weight is a part of getting pregnant and is a healthy sign that your baby is growing. However, the scale of weight gain varies with person and their BMI. The thumb rule for weight gain is that –
“Women who were underweight before pregnancy must gain more weight, while,
Women who were overweight before pregnancy must gain less weight.”
In the first trimester, particularly during the 3rd month of pregnancy diet, a weight gain of 1-1.5 kg is expected in a healthy individual. If you have not noticed any change, your doctor can suggest some weight gain supplements and dietary changes to help you.
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Additional Tips For Third Month Pregnancy Diet:
Following these tips can help you enjoy a healthy pregnancy:
- Determine your food allergies. If you are allergic to a fruit or vegetable, avoid it completely.
- Never indulge in cheap, fast food, especially the one that is made on the streets.
- Do not eat food that is not covered properly
- Look for preservatives in your food and avoid them during pregnancy
- It is better to go for organic food to prevent pesticides and harmful chemicals
- Along with taking nutritious food, make sure to take your supplements on time
- Drink plenty of water and keep yourself hydrated
When you are pregnant, remember that it’s your responsibility to ensure the well-being of your baby. Taking proper diet that meets your nutrition requirements is essential for a smooth and seamless delivery. Along with food, you must also take good rest and keep your mind peaceful. Healthy mothers make healthy and beautiful babies. So, it’s time to take the matter into hands and follow this 3rd month pregnancy diet chart religiously. Say good bye to your packet of chips and start snacking healthy!
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Expert Question and Answers:
a). How many meals should I eat per day during 3rd Month pregnancy?
When you are into 3rd month of pregnancy, you need to start increasing your food intake. Doctors recommend a number of small meals, instead of one or two large meals. It is suggested to follow a well structed plan which comprises of 4 meals per day and 3 snacks in between. You can cover all the required elements of food in these meals based on your choice.
b). Any precautions to be taken while following pregnancy diet?
There are no precautions as such. The diet is planned to cover all the essential nutrients. However, if your body doesn’t accept certain foods, just avoid them and instead, replace with suitable alternatives. For example, those with lactose intolerance can go for alternatives like Soy milk, almond milk, tofu etc.,
c). What are the common food allergies experienced in 3rd Month Pregnancy diet?
Food allergies are commonly experienced during pregnancy. Some of these allergic reactions would have continued from childhood, while some are newly experienced during pregnancy. These include – lactose allergies, allergies to citric acid, brinjal, sea food, peanuts, poppy seeds etc., One can notice reactions like rashes, sneezing, heartburn, breathlessness and itching. If you experience any of these, rush to the doctor immediately and avoid those foods.
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