Diet For The Fourth Month Of Pregnancy
Feeling the butterflies in your stomach lately? Know what it is? It’s your tiny baby practicing her moves in there Everyone around you is starting to notice the bump now and soon lots of advices would come your way. The terrible morning sickness has just gone away for a holiday but might keep visiting once in a while if you are not that lucky, your spirits are high and emotionally you are a mess. You are likely to shed a drop of tear even when your hubby brings you your favourite bouquet of flowers or takes you out for the movie that you were dying to see
Medically, the fourth month of your pregnancy marks the beginning of the second trimester and now you can leave behind your worries of miscarriage. Your baby is now growing at a rapid rate does most of the basic things that we adults do like swallow, sleep, wake up, pass urine and move about. To support this rapid growth you need to include some more nutrients in your diet and add about 300 calories extra to it everyday. But, more than the quantity it is important that you focus on the quality of the food that goes into your body. Without further adieu let’s see what are the nutrients that you need to start with this month.
Even though you are an all time high during this month, constipation might bother you at times, specially if you haven’t been following a healthy and balanced diet mentioned before. So, it’s time to pick up those fibers that you left off and have lots of vegetables, fresh fruits and dry fruits everyday. Fibers are great saviors from constipation by improving the efficiency of your digestive system.
Now that your placenta has taken over to provide your baby with all the essential nutrients, the volume of the blood increases to facilitate better transportation and absorption of these nutrients. Therefore, it is a must to increase your intake of iron this month. Meat and chicken are the best sources of iron.
But in case you are a vegetarian you would have to rely on sources like lentils, beans, chickpeas, green leafy vegetable like spinach.
It is said that Vitamin C aids in the absorption of iron. If you are a vegetarian then you must have some vitamin C along with the vegetables to ensure a better absorption of iron. Even though the iron from non vegetarian sources is easily absorbed by the body, you too need to include it in your diet as it strengthens your immunity and you definitely don’t want to fall sick while carrying your baby. Lemon, oranges, berries, guavas, kiwi, melons, papaya, peas, broccoli, pineapple, yellow bell pepper are some of the good sources of the vitamin that you can choose from.
Want your baby to have a higher IQ? Docosahexaenoic acid or DHA is an essential fatty acid that is food for your baby’s brain. During the second trimester of pregnancy there would be a major growth in the brain, eyes and the nervous system of your baby and as DHA is the building block of the tissues found in brain, the requirement is at an all time high. It is advisable that you include at least 300 milligrams of it everyday in your diet. The natural sources of DHA are eggs, milk, fatty fish like salmon, crab, vegetable oils, walnut, fish oil and green leafy vegetables. If you love fish then there is nothing like it as it’s one of the best sources of DHA, however refrain from having it for more than three days a week. If you are concerned that you wouldn’t be able to get it from the natural sources then you may consider a supplement under your doctor’s guidance.
Your baby is growing at a faster pace and there are some changes occurring in your own body as well to prepare for the birth of your child, so now is the perfect time to start with some power packed protein diet. It’s suggested that a pregnant woman needs to have at least 75 to 100 gm. of protein every day and if she is pregnant with more than one baby then the daily requirement is even higher. Some of the common sources of protein are lean meat, eggs, chicken, low-fat dairy foods, legumes, nuts, soy products, paneer and peanut butter. Refrain from taking any protein supplements unless advised by your doctor.
While you are having these power pregnancy foods, don’t forget to include other equally important nutrients mentioned in the previous posts in your diet to make it healthy and balanced. Oh! And since, with the onset of second trimester comes those widely heard of pregnancy CRAVINGS, keep a watch on what you eat, specially if its something unhealthy you are craving for.
For example, if you really want to have pani puri, have it at home and for the fillings you may use potato bits and boiled chickpeas with less spices and instead of tamarind try mint water.
Once more we have a few more dishes that you can add to your daily diet:
- Mixed Fruit salad
- Peas paratha
- Watermelon slush
- Orange juice
- Murgh methi
- Chicken biryani (with less spices)
- Chicken/mutton soup
- Rajma chawal
- Badam Milk
- Fish curry
- Pomegranate raita
- Dal Palak
- Beans poriyal
- French toast
- Banana buns
- Nargisi kebab
- Pani puri (home made with toned down spices)
Grab a plate of those yummy French toast and a glass of some orange juice and sit down in front of your TV to watch those amazing tear jerking movies on mommy hood.
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