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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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Potato in yogurt
Potato in yogurt is an easy recipe clubbing the carbs from potatoes and proteins from yogurt. If you keep the boiled potatoes ready, this can even be a very quick method. Just mash the potato in yogurt and add a few spices to convert it into a yummy recipe.
Serves
Preparation Time
Cooking Time
3 People
5 Minutes
15 Minutes
Ingredients
(measuring cup used, 1 cup = 250 ml)
1 cup curd/dahi/yogurt
2 medium potatoes or ¾ cup chopped boiled potatoes
½ tsp roasted cumin powder
¼ to ½ tsp chaat masala, add as required
1 tbsp chopped coriander leaves
5 mint leaves chopped
Method
Step 1
First boil potatoes in a pressure cooker or steamer.
Step 2
Allow to cool.
Step 3
Peel and mash the potatoes.
Step 4
In a bowl, whisk 1 cup fresh curd/yogurt till smooth and keep aside.
Step 5
Add the mashed potatoes.
Step 6
Then add the dry spices- cumin powder, chaat masala powder.
Step 7
Stir well.
Step 8
Add chopped coriander leaves and chopped mint leaves.
Step 9
Stir again and serve.
Step 10
If not serving immediately, then refrigerate it.
Step 11
Garnish with some more coriander or mint sprigs while serving.
Nutritional Information
Serving Size 118.7 g
Calories
84
Calories from Fat
27
Total Fat
3 g 5%
Saturated Fat
1.6g 8%
Trans Fat
0.0g
Cholesterol
4mg 1%
Sodium
47mg 2%
Potassium
376mg 11%
Total Carbohydrates
14.0g 5%
Dietary Fiber
1.4g 6%
Sugars
4.9g
Protein
4.4g
*Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation.
Tip:
You can substitute chaat masala - with dry mango powder/amchur.
Adults can also convert this recipe into an aloo raita recipe by using chopped boiled potatoes instead of mashed ones.
You can add red chili powder or cayenne pepper or green chilies to the adult version of the recipe.
Salt can be added as per taste.
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Rice Stuffed Baked Capsicum
This weekend, try making this amazing rice-stuffed capsicums. Add a little cheese on top and you'll have an exotic dish that can go as a snack or a main course dish. The uniqueness of this dish are the capsicums that make the perfect vessels for the rice inside. Kids will simply love these colourful cups and would finish their share of veggies without the slightest fuss.
Serves
Preparation Time
Cooking Time
5 People
30 - 35 Minutes
25-30 Minutes
Ingredients
4 bell peppers, pick a mix of red, yellow and green
1 onion, finely chopped
3 tomatoes, finely chopped
1 cup basmati rice
½ inch cinnamon stick
2 Nos cloves
1 bay leaf
1 tsp cumin seeds
1/3 cup mint leaves
1/2 cup coconut milk
A handful of coriander leaves
1.5 cups water
2 tbsp oil
Salt to taste
3-4 Nos green chillies
1″ ginger
3 cloves garlic
Method
Step 1
Soak basmati rice in water for around half an hour.
Step 2
Drain, and fry rice with a little ghee.
Step 3
Grind green chillies, ginger and garlic to make a paste.
Step 4
Next, heat a tbsp of oil in a heavy-bottom pan and add cinnamon, cloves and bay leaves.
Step 5
Then add cumin seeds and allow it to crackle.
Step 6
Next, add ground paste and mix it properly.
Step 7
After about 2 mins of adding the ground paste, add onions and fry till they become translucent.
Step 8
Next comes chopped tomatoes. Add them and fry till they become soft.
Step 9
Add the mint leaves and fry for 10 minutes.
Step 10
After mint leaves, add coriander leaves, coconut milk, rice and required salt.
Step 11
Add around 2 cups of water and keep it in a rice cooker for 2 whistles.
Step 12
In the meantime, chop off the top of the bell pepper and remove the seeds.
Step 13
Boil the bell peppers in water and keep for 10 mins.
Step 14
Remove the bell pepper and stuff it with the cooked rice.
Step 15
Top it with a dollop of ghee. Repeat for all the bell peppers.
Step 16
Preheat oven to 400 degree Fahrenheit and bake the bell peppers for 10 minutes.
Step 17
Remove it from oven and serve hot.
Nutritional Information
Calories
371 K cal
Proteins
6.8 g
Fats
15.0 g
Carbohydrates
53.6 g
Cholesterol
6 mg
Sodium
62 mg
Potassium
696 mg
Read more
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Career and Love: How to Have the Best of Both Worlds
The impact of your relationship on your career can be phenomenal. You're blessed if in a relationship with a mature and supportive partner but be wary of someone who's envious and discouraging! Understanding the interplay of career and your relationship can do both a world of good.
Your relationship influences your career right under your nose. If you're ambitious and have set professional goals you want to accomplish, being with someone who pulls you back can be terrible. Make sure you pay heed to the following must-discuss aspects of your career to keep your relationship with hubby in top notch order!
Impact of Relationships on Career: What You Need to Know
Understand your husband's career goals
If you don't know your husband's career goals, you could be in for a rude shock. For instance, what if your hubby is very ambitious and ready to shift location with every career move, but you're more of a homebody who loves a familiar place? Talk about your short-term and long-term goals so you know just how your relationship will influence your job.
Take stock of your achievements
It's important to consider what you both have achieved so far and what you plan going forward. This will help ascertain your seriousness about your career. Do you have big aims to climb the corporate ladder while he's happy where he is? If your ambitions are in sync, or you have at least discussed them, you will be able to support each other's career graph better.
Exchange plans to achieve your goals
The next time you and hubby have a heart-to-heart, ask him if he has a plan in place to achieve his goals. If he does have a plan and is already working towards it, you are sorted. If he doesn't have a plan, maybe you could give him a gentle nudge by helping him make one. This will ensure you are both happier in your professional and personal lives.
Tell him about your ambitions
Let your man know your goals and ambitions and see how he reacts. If he's glad that you have aspirations and is eager to help you fulfil them, he'll definitely be a good influence on your career. But if he isn't really interested or discourages you from thinking big, maybe he's having trouble meeting his own goals and needs a hand.
Spruce up your daily routine
A routine in sync with your career is among the biggest factors that influence career. Do you have a set plan to start off the day and do you stick to it? If your husband is the go-getter and you're more laid-back, ask for his support to talk you into taking your career more seriously. Likewise, you could help him learn to de-stress after a long day.
No matter how ambitious you are, your spouse influences your job success. If he takes your professional dreams lightly or doesn't support them, you could be headed towards ruining your career or suffering in a strained relationship. Make sure you're on the same wavelength by discussing things and letting him see how happy having a career makes you. The simple act of talking can improve your relationship like you had never thought! Read more
Dr Ghouse has added a new answer
Guardian of 0 children
1 hour ago
Q. #asktheexpert water leak from baby eye....what is that
Dr Ghouse
Paediatrician
1 hour ago
A. blocked naso lacrimal duct kk. 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
Guardian of 0 children
1 hour ago
Q. loop of cord is seen round the neck in growth scan is it a problem at the time of delivery
Dr Ghouse
Paediatrician
1 hour ago
A. single Loop okay no problem wait. 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
Puja Kumari has added a new answer
Guardian of 0 children
1 hour ago
Q. #asktheexpert My baby is 4months old he is having fever after vaccination . how many days would the fever remain? can I give him medicine
Puja Kumari
Trying To Conceive
1 hour ago
A. vomiting ka kya karan ho sakta
Dr Ghouse has added a new answer
Guardian of 0 children
1 hour ago
Q. #asktheexpert
Can we have sex during pregnancy and is it safe?
Dr Ghouse
Paediatrician
59 mins ago
A. okay no problem if you don't have any risk factors ko. 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
Trying To Conceive
51 mins ago
Q. Dr meri baby 12 month running hai uska weight 6 kg hai uska growth nahi ho pa Raha hai to kya kare or over active hai
Dr Ghouse
Paediatrician
50 mins ago
A. ok see c. if the baby is not having proper height and weight it means that baby is having failure to thrive baby needs investigations like TSH and other related test to find out the reason
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
38 mins ago
Q. mere twins baby hai boy nd girl one month 8 days when I check eye and ear which month
Dr Sameer awadhiya
Paediatrician
37 mins ago
A. For the query asked needs consultation with doctor for proper guidance so it is better that the doctor will guide you the correct way .
Online consultation can also be taken jjand the expert will give you the proper answer .
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