These last three months are very crucial for you and your baby. All major growth and maturation of the organs is being completed during this time. It is during this trimester that you prepare yourself for childbirth and lactation.
During this time, your baby is reaching its optimal growth and weight. It’s probably too big to move around but nonetheless can kick strongly and can slide slowly in the womb. Now that your tummy has grown larger, you might be a tinge uncomfortable. Sleeping on your back is one of the common problems you might face as it puts a lot of weight on your spine and the blood circulation will get slower which can adversely affect your baby. Sleep on your side using a pillow to support your back or prop your back up with pillows while lying down.
Preparing For Labour
You should eat well and rest enough to get prepared for labour. Physical and mental relaxation is a must during this phase of your pregnancy so that you are prepared to face the changes that will arise with the arrival of your baby.
Also, remember to continue your walking or yoga as they will prove to be helpful during your labour. Exercising regularly helps in toning your muscles, thus making your delivery an easier one.
Do consult your doctor, however, as each pregnancy is unique and has its own requirement during this period depending on your health.
Now that you eagerly await the arrival of your baby, it is imperative that you stock up on all the required nutrients that are important for you and your young one.
stay fit and
always have a healthy appetite!!
During this trimester, your diet should provide adequate nutrients to your body so that it is prepared to cope with the additional requirements to nourish your baby after birth.
During this trimester, your baby will become large, leaving little room in your mid section for food and you may lose your appetite in similar ways to the way you did in the first trimester.
Eat foods that are light enough to keep you from feeling uncomfortable but are packed with nutrients.
Try Wholesome Khichdi, Paneer Palak Methi Roti or Bean Soup.
Weight gain is also very crucial as your body gets ready for lactation. The foods you select should have a good combination of nutrients to support your pregnancy and prepare you for lactation.
Avoid any rigid timing for your meals. Eat at any time of the day, but choose your food wisely considering the nutritional value. Fruits, salads and fluids are most important. Milk shakes and lassi too are great refreshers.
During your last trimester, try to incorporate garlic, methi, garden cress seeds (subza), milk and almonds in your daily diet. These foods are also called as galactogogue foods i.e. they stimulate the production of breast milk.
The additional requirement for iron, calcium and fibre continues. Read below to find out why?
A high level of iron is crucial throughout your pregnancy especially during your time of labour. The fetus requires iron to build up its stores. If the maternal stores of iron during these nine months of pregnancy are good, then the fetal requirements are also fulfilled. But these fetal stores last for only 4 months after delivery. Therefore, the necessity for weaning (introducing new foods in your baby’s diet) arises after the 4th month of delivery. Recipes like Paatal Bhaji can help you to supplement the iron stores in your diet.
You must increase your intake of calcium. It is beneficial for breast milk and is required for the development of baby’s bones and teeth. Leg cramps can occur due to calcium deficiency. Calcium sources can be combined with the food groups to make a tasty dish like Easy Cheesy Vegetable Pasta.
Fibre in the diet helps in relieving constipation problems. Try to consume natural and unprocessed foods like fruits, green leafy vegetables and whole wheat products, as they are rich in fibre. Guava is one of the best sources of fibre. Do eat it as it can help you get rid of your constipation problems.
This mineral is essential for your baby’s growth and development and you can get your daily requirement by the regular consumption of cereals, pulses and greens such as spinach and broccoli.
You should consume at least 2 litres of water daily even if you are prone to water retention. In addition to water, you can supplement your diet with fruit juices, soups, milk shakes, buttermilk and coconut water as they are rich in nutrients and provide you with instant energy!