Diet For The Third Month Of Pregnancy
Welcome to the third month of your pregnancy! It’s time for some positive changes. As you progress towards the fourth month of your pregnancy, things will get better. You wouldn’t run away from your meals anymore and if your doc is kind enough you can even have a chance at hearing your little one’s heart beat for the first time. Yay! And no you are not at all silly if you are caught the 100th time smiling away over your baby’s ultrasound scan
For the third month of your pregnancy your main aim should be to make up for all the nutritional loss of the previous month. Your nutritional requirements are going to be similar to the first month and you can continue to include them in your diet. If the morning sickness still persists, then carry on with the diet that helped you keep your morning sickness at bay.
You do not need to increase your intake of calories yet, instead shift your focus on having healthy food. A weight gain of 0.4 to 1.7 kg by the end of this month is said to be healthy, so don’t worry much if you haven’t been able to eat due to morning sickness. You can slowly make up for it. Start by having three meals a day with light healthy snacks in between each meal. In addition to the diet for the previous month you should try incorporating some of the following important nutrients in your daily routine now.
Time to get some carbs in your diet as part of your main meal. Refined wheat, brown rice, gram flour, rice flour, chickpea flour, potatoes, oats, whole wheat are some of the main sources of carbs that you can rely on. However, restrain yourself from an overload of carbohydrates as it would lead to unnecessary piling up of calories and thus weight gain. So, next time your maa puts an extra serving of rice in your plate, lovingly say no to her. (I know it’s difficult but still you need to say no)
If you are craving for khatta (sour) it would be easier to include this vitamin in your diet as most of the citrus fruits like orange, kiwi, strawberry and grapefruit are good sources of vitamin C. Apart from the fruits leafy green vegetables and fortified cereals are also excellent sources. However, remember to include the vitamin in your diet from fresh sources as cooking destroys its goodness.
This is another important vitamin that must be a part of your diet now that you are pregnant. Sources of vitamin A are a little easier to identify as most of them are usually red, orange or yellow in colour. Carrots, mangoes, squash, muskmelon, red bell pepper, sweet potato and prune are some of most readily available sources of vitamin A. Vitamin A is also found in green leafy vegetables like spinach and cabbage, liver, fish liver oil, eggs, butter and milk.
For the first few months of her life, your baby is going to survive on the vitamin D that was stored in her body while she was still inside your tummy. Therefore, to meet that initial requirement, it’s important for you to take enough vitamin D in your diet. Oily fish like salmon and mackerel, eggs, meat, soya nuggets and dairy products are rich in vitamin D. Standing or walking under the rays of the sun, preferably early morning, for a few minutes would also help your body to manufacture this vitamin.
To make your task easier in finding out which delicacies would meet your nutritional requirements this month, here is a list of them.
- Aloo paratha
- Pathiri (roti made of rice flour)
- Orange juice
- Fruit salad
- Nimbu paani
- Maangai pachadi
- Aam panna
- Paneer/Chicken sandwich
- Chicken soup
- Besan ka cheela
- Amle ka murabba
- Tomato rice
- Caramel custard
- Fig and apricot milkshake
- Banana smoothie
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