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Third Month of Pregnancy Diet (9-12 Weeks)
The third month of pregnancy (9-12 weeks) can be a difficult time for the mother-to-be, as the morning sickness, fatigue, and mood swings increase tremendously. This is also the time when the most number of miscarriages have been reported. It is, therefore, very important for the mom-to-be to remain stress-free. She should also eat nutritious food to ensure the healthy growth and development of the baby. An expecting mother's diet during the third month of pregnancy plays a crucial role in determining the health of the foetus.
3rd Month of Pregnancy Diet - What Foods to Eat
Your pregnancy diet in the first trimester should provide all the nutrition the foetus needs to grow into a healthy baby. Are you wondering what to eat during the 3rd month of pregnancy to have a healthy baby? Here is a list of foods you should include in your diet chart:
1. Vitamin B6-Rich Foods
In the third month, morning sickness may peak at week 9 and may start decreasing by the end of week 12. Vitamin B6 helps combat nausea and vomiting. Examples of vitamin B6-rich foods include lean meats, poultry, eggs, citrus fruits, legumes, soybeans, nuts, seeds, and avocados.
2. Folate-Rich Foods
Folate or folic acid is very important for the proper development of the baby’s brain and spinal cord. Even if you are taking folic acid supplements, it is good to include natural sources of folate-rich foods in your diet. Examples of folate-rich foods are broccoli, citrus fruits, beans, peas, lentils, avocado, Brussels sprouts, okra, asparagus, and dark green leafy vegetables like spinach and kale.
3. Omega-3-Rich Foods
Omega-3 fatty acids are essential nutrients that are necessary for the healthy development of the eyes and brain in the baby. Foods rich in Omega-3 fatty acids are soybeans, canola oil, walnuts, chia seeds, flaxseeds, salmon, mackerel, sardines, and wild rice.
4. Fresh Fruits
Fruits contain a wide range of nutrients and antioxidants that are essential for the baby’s healthy growth and development. Fresh fruits are a better source of nutrients than fruit juices and canned or frozen fruit. Include plenty of muskmelons, avocados, pomegranate, bananas, guava, oranges, sweet limes, strawberries, and apples in your diet.
5. Vegetables
Healthy food for a 3-months-pregnant lady should include at least 3 cups of vegetables per day. Choose different coloured vegetables and mix them up to ensure you get a wide range of nutrients and tastes. Examples include kale, spinach, broccoli, sweet potatoes, tomatoes, carrots, pumpkin, bell peppers, corn, eggplant, cabbage, drumstick, etc.
6. Carbohydrates
Carbohydrates are an essential energy source for our bodies. Complex carbohydrates are found in foods like whole grains and legumes, and starchy vegetables like potatoes and sweet potatoes are good for the body and provide steady amounts of energy. Simple carbohydrates from natural sources like fruits and vegetables that contain fibre are also good for your growing baby. Avoid simple carbs like refined flour and processed foods such as cookies and cakes. These are just empty calories that are bad for the baby.
7. Proteins
Proteins are the building blocks of DNA, tissue, and muscles. They also play an important role in triggering enzymes in our body. Proteins are, therefore, essential for the proper development of the foetus. Examples of protein-rich foods include legumes, quinoa, seeds, lentils, chicken, nuts, nut butter, meat, and soybeans.
8. Dairy
Dairy products are an excellent source of calcium, which is very important for the development of strong and healthy bones. Examples include milk, yoghurt, and hard cheeses. If you are allergic to dairy, other sources of calcium-rich foods are kale, watercress, and sardines.
9. Vitamin D
Vitamin D plays an important role in the development of the immune system, healthy teeth and bone development, and healthy cell division in the baby. Examples of vitamin D-rich foods are fatty fish like salmon, mackerel, and tuna, egg yolk, cod liver oil, and vitamin D fortified milk or cereals.
10. Zinc
Zinc is an essential mineral that is important for the development of a healthy immune system and nervous system. Foods rich in zinc include beef, spinach, wheat germ, mushrooms, oysters, lamb, pumpkin and squash seeds, chicken, nuts, and beans.
Foods to Avoid During the Third Month of Pregnancy
These are the foods that should be avoided in the third month of pregnancy:
1. Seafood
Seafood and ocean fish contain high levels of methyl-mercury that cause impaired brain function in the foetus. So, avoid seafood and stick to freshwater fish.
2. Raw Eggs and Unpasteurised Dairy Products
Raw eggs can contain salmonella bacteria that can cause food poisoning. Unpasteurised dairy products like soft cheeses can contain listeria bacteria which also cause serious food poisoning. Hence, make sure that your eggs are cooked and that you stick to hard cheeses.
3. Raw or Undercooked Meats
Raw and undercooked meats can contain bacteria that cause food poisoning and serious damage to the growing baby.
4. Vitamin A
Excessive amounts of vitamin A have been linked to birth defects. Vitamin A found in natural foods like fruits, vegetables, eggs, and milk is not harmful. However, chicken, beef, and veal liver contain high amounts of vitamin A. It is better to avoid these to ensure you do not get too much vitamin A at once. Also, avoid taking vitamin A supplements.
5. Caffeine
Caffeine present in coffee, tea and aerated drinks can cross the placenta and cause an increased heart rate in the baby. So, it is better to limit or avoid caffeine.
6. Street Food
Eating street food increases the chances of getting bacterial infections such as gastroenteritis. Such infections will harm the developing baby. Hence, it is best to avoid it. If you happen to crave street food, try making the dish at home using fresh ingredients.
7. Canned Foods
Canned foods contain high amounts of preservatives which can harm foetal development. They also contain a chemical called bisphenol-A (BPA) which has been linked to an increased risk of miscarriages. Hence, avoid canned or tinned food and eat homemade food cooked with fresh produce.
3rd Month Pregnancy Diet Tips
Stay Hydrated by drinking plenty of water. You can also have juices and soup, but water is best for hydration.
Include at least 5 portions or servings of fruits and vegetables per day in your diet.
Eat 5 to 6 healthy, smaller meals in a day rather than 3 large meals.
Avoid alcohol, tobacco and drugs completely as these can cause serious birth defects and developmental issues in your baby.
Take your doctor-prescribed nutritional supplements without fail.
Avoid modifying your diet without checking with your doctor first.
The third month of pregnancy can be tough as nausea and vomiting may peak at this time. However, morning sickness starts to lessen by week 12 and is usually gone by the start of the second trimester. Follow the diet tips in this article to provide the necessary nutrition and encourage the healthy growth and development of your baby.
Resources and References: Healthline
Also read: Protein Intake During Pregnancy Read more
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Sakshi jain
Mom of a 10 m old boy
2 mins ago
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Rashmi has added a new answer
Guardian of 0 children
18 mins ago
Q. #asktheexperts what to give children when starting solids?
Rashmi
Mom of a 9 yr 7 m old girl
17 mins ago
A. After completing the time of six months you should start with dal water and rice water followed by all kind of fruits and vegetables porridge khichadi mash banana mash potato mash sweet potato dairy products and varieties made made out of ragi Suji and oats can also be given to your child
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Taking Vitamin E during Pregnancy
Vitamin E is a fat-soluble vitamin, also known as Alpha TE or Alpha Tocopherol. There is a major role of vitamin E in pregnancy. It helps in the protection of cells of the body from harmful radicals (reactive oxygen molecules). Expecting women are advised to take Vitamin E supplements if they have:
High Blood Pressure
Menopausal Syndrome
Premenstrual Syndrome
Complications in late pregnancy
Cystic fibrosis
Hot flashes
Breast cancer symptoms.
Benefits of Taking Vitamin E during Pregnancy
Vitamin E and pregnancy are interlinked to each other. An adequate amount of Vitamin E is beneficial for you and your child.
Vitamin E acts as an antioxidant and protects the body tissues from free radicals. These free radicals can harm your cells, organs and tissues.
Vitamin E helps in the production of prostaglandins, which are chemicals whose role is to reduce the amount of prolactin production. Prolactin is the reason for physical and emotional symptoms of PMT. Prolactin is a hormone that increases at the time you are ovulating. Vitamin E helps your body to balance the level of prolactin which in turn aids the female reproductive system to function well.
Vitamin E maintains the structure of fats (lipids) in your body.
It also helps in protection against viruses and bacteria by strengthening the immune system.
It helps widen your blood vessels preventing clotting of blood inside the vessels.
Vitamin E helps in the formation of RBC (Red Blood Cells)
It is really good to have vitamin E oil for stretch marks during pregnancy.
Vitamin E enables your body so that it can make use of Vitamin K.
Vitamin E is used by the cells in your body to interact with each other and carry out a variety of important functions with coordination.
Vitamin E helps to reduce the chances of a miscarriage if consumed in the early stages of pregnancy.
Role of Vitamin E in Embryo Development
Here are a few ways in which Vitamin E plays a role during pregnancy.
Vitamin E plays a major role in the early development of an embryo’s nervous system.
Vitamin E is very critical for the development of embryo’s eyes and head.
Vitamin E deficiency can result in poor outcomes in pregnancy for the baby and the mother.
Vitamin E deficiency can lead to anaemia.
Deficiency of vitamin E can also result in the risk of increased infections.
Vitamin E deficiency can result in stunted growth of the embryo.
Vitamin E deficiency can cause neurological disorders, muscle deterioration, or cardiomyopathy.
Multiple studies show that children who have a higher concentration of Vitamin E at birth, have a enhanced cognitive abilities at the age of two years.
Vitamin E improves the blood circulation in the mother. When the blood circulation in mother’s body is good, the blood circulation in placenta will also be good- this implies that oxygen reaches the baby and the baby is in a healthy womb environment.
Recommended Dosage of Vitamin E for Pregnant Women
High Dosage of Vitamin E may cause complications in pregnancy. Therefore, you need to be careful regarding the dosage of Vitamin E that you consume. You can always include the Vitamin E rich food in your diet.
A pregnant woman should not take more than 15 mg of Vitamin E per day during pregnancy.
In case you are already consuming multi-vitamin supplements which already contain Vitamin E, you should not take an additional dose of vitamin E unless the doctor prescribes you to do so.
What if you Consume too Much Vitamin E during Pregnancy?
Consuming very high dosage of Vitamin E supplements can increase the probability of birth defects.
It can also increase your chances of bleeding with the risk of severe bleeding in your brain.
Increased consumptions can increase the risk of heart defects in babies.
Vitamin E Rich Foods
Leafy green vegetables like spinach, broccoli, cabbage, etc are a very good source of Vitamin E.
Nuts like peanuts, hazelnuts and almonds are also a good source of vitamin E.
Vegetable oils like sunflower, safflower, wheat germ, corn oil and soya bean are also good sources.
Fortified food like breakfast cereals, bread spreads, margarine and fruit juices also contain a good amount of Vitamin E.
Seeds such as Sunflower seeds also contain vitamin E. You can sprinkle the seed on your salad or you can mix them in your porridge.
Eggs (boiled) are also a rich source of vitamin E.
Can you have Vitamin E Supplements during Pregnancy?
It is recommended not to take Vitamin E supplements during pregnancy. This is because consuming supplements of Vitamin E with other supplements during pregnancy does not aid in preventing the pregnancy-related problems like baby death, childbirth, low birthweight babies, pre-eclampsia or preterm birth. However, it may result in an increase in abdominal pain in women. It might also increase the number of women that have early rupture of membranes at term.
Vitamin E is necessary for your child’s development and your own health as well. The adequate dosage of Vitamin E should be achieved by consuming a well-balanced diet. You should avoid Vitamin E supplements unless recommended by your doctor.
Also Read:
Vitamin C during Pregnancy
Vitamin A during Pregnancy
Prenatal Vitamins during Pregnancy Read more
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Screen Time - Obstacle to Physical Activity in Pre-schoolers
Pre-schoolers, just like children from other age-groups come up with their own challenges during play and learning. In a digital world where adults and children accept gadgets and gizmos more readily as compared to toys and people, it is hardly surprising to see poor levels of physical activity in kids these days. With concerted efforts and genuine interest in physical activity, parents can overcome obstacles like screen time.
Does your child prefer the couch over the playground? Are his eyes glued to the television set instead of waiting for his play time, looking outside the window? Is the computer screen or tablet more attractive to him than playing a physical sport? If you answered yes to any one of these questions, you are definitely grappling with screen time and similar obstacles to physical activity in your child.
What is Screen Time?
Screen time is the time your child spends on looking at or using electronic screens. Electronic screens include the television, smart phones, tablets, computer screens and video games.
Is it Good or Bad?
While screen time can be a source of information and entertainment, too much of it is certainly not good. The damaging effect of screen time is that it keeps children seated for longer periods of time. As a result, they are not physically active and can end up with health issues like childhood obesity and other related problems.
Holistic child development requires a child to play, learn things hands-on, relate to and interact with people. Physical activity and sports gives children ample scope for this. The verdict on screen time is that too much of it is not good. When Should You Start Curtailing Screen Time? The answer is, as early as possible. To inculcate the habit you should start them off at a young age.
How Much Screen Time Should You Allow?
Absolutely no screen time is what one should go with for children below the age of two. Since babies and toddlers are naturally attracted to colourful pictures, sounds and music coming from the TV, it is fine to allow them to sit with you while you are watching the TV, though for a very short time. They have the attention span of a goldfish anyway, and they wouldn’t want to stick around for long. Preschoolers between the ages of 2-5 should not indulge in screen time beyond one hour per day. This includes the time spent on watching TV and on gadgets.
How to Involve Kids in Physical Activity
Children learn from the examples you set. It is why the first step to managing screen time is that you limit your own share of screen time. Try to stay away from the Television set, and your kids will learn to do so as well.
The next thing to do is to help your kids find activities they like. It could be swimming, horse riding, flying kites, playing ball, running, skipping, cycling and walking. If you help them discover what they like, they will enjoy being physically active. Introduce your kids to a variety of physical activities to help them find the things that interests them. Add gymnastics or skating to their regular schedule to get them engaged and interested. But, you don’t have to force your kids to ride a bike, play ball, or go running. By physical activity, we also mean that you get them off that couch and get active.To make them look away from screens, help them develop a liking for arts and craft activities. For that, get hands on the activity boxes like Intellikit designed for kids. And here’s a secret - some of the activities in these boxes involve kids to go outdoors, watch the night sky, plant a seed and water it regularly, identify the calls of different birds, collect shells from the beach, etc. So, ultimately these activities will get them up and moving, while exposing them to a variety of environments like a park, beach, lake, etc.
Exposing your preschooler to physical activity will not only help in their physical development, but also impact their social development. Children learn to negotiate, navigate, solve problems, set goals and compete during play times. They also learn about team work and leadership. Perhaps their first brush with fighting and conflict resolution will come from the playground, and away from the couch. As a parent you cannot start early enough to manage screen time and other obstacles to the holistic growth of your pre-schooler. Read more
Dr Ghouse has added a new answer
Guardian of 0 children
3 hours ago
Q. i'm feeling pain in lower abdomen on daily basis
Dr Ghouse
Paediatrician
3 hours ago
A. there is need for examination investigations even urine test. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due in 4 months
2 hours ago
Q. I am 5 month pregnant and have thyroid and gastational diabetes can i eat dates plzz suggest me
Dr Ghouse
Paediatrician
2 hours ago
A. okay in small quantities bh. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Rashmi has added a new answer
Mom of a 7 m old child
2 hours ago
Q. #asktheexpert ...Mera refund KB TK ho ayega ,Maine ek baby wrapper order kita tha
Rashmi
Mom of a 9 yr 7 m old girl
2 hours ago
A. This place is associated with parenting section if you have anything to ask associated with that can help you and guide you on that but if your queries associated with the shopping section then kindly get in touch with the concerned department by calling them on the helpline number
Niharika has added a new answer
Guardian of 0 children
2 hours ago
Q. #asktheexpert can we use gripe water for children (4months) ?
Niharika
Mom of a 4 yr 4 m old boy
1 hour ago
A. not really
Dr Sameer awadhiya has added a new answer
Expecting Mom due in 7 months
1 hour ago
Q. hello, on my first visit doctor suggested me duphaston twice a day..so m taking it morning n bedtime.now on my second visit doctor added susten sr 200 one tablet daily at night ,as m already taking duphaston at night , kindly guide me when should I take the susten tablet,also m having dizziness after taking susten .
Read moreDr Sameer awadhiya
Paediatrician
1 hour ago
A. Regarding the mentioned concern your local doctor will guide you in a proper way and the doubts can be cleared accorjodingly .so you can discuss and get the solution for query.
Also online consultation can be taken on the platform and it will also be helpful in getting the proper guidance as there could be a detailed discussion which would be benifecial helpful in the correct manner .
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