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    Which Food items to Include & Avoid During Third Trimester of Pregnancy for optimum nutrition?

    Third Trimester

    Which Food items to Include & Avoid During Third Trimester of Pregnancy for optimum nutrition?

    Updated on 23 February 2023

    Medically Reviewed by

    Kusum Sabharwal

    Obstetrician & Gynecologist - MBBS| DGO

    The beginning of your third trimester (7th month) will be from the 28th week of your pregnancy where massive body changes will take place. As your bump gets bigger you might experience more discomfort every single day. To ensure that your child is growing well in the womb you must consume a nutritious and balanced diet. Without a second thought, you’ll be flooded with suggestions related to foods as you enter your third trimester of pregnancy.

    According to the health experts, you must intake extra 450 calories during the third trimester because that provides the daily nutritional value to the child growing inside the womb. You can consult a certified nutritionist or a gynecologist about the foods that you can safely consume and the food items that you must avoid according to your health. Avoid overeating because you might experience severe hunger pangs during this month.

    Foods to Consume During Third Trimester of Pregnancy

    Your diet plan for the 28th week of your pregnancy (7th month) should include all essential nutrients like:

    1. Food rich in protein and iron

    To prevent anemia, preterm labor, and hemorrhage, your body will need an extra dose of iron and you can include spinach, turnips, red meat, soybeans, apricots, poultry foods, sesame seeds, and pumpkin in your diet. Intake of protein-rich foods will ensure the healthy growth of the baby and for that, you can consume lentils, eggs, chickpeas, meat, dairy products, and pulses. You must intake approximately 27 mg of iron and 75-100 grams of protein daily.

    2. Food rich in folic acid

    Consuming folic acid-rich food during pregnancy helps in lowering the risk of neural tube defects in babies. You must consume whole wheat bread, oranges, dark leafy vegetables, fortified cereals, and oatmeal. Make sure you include 400 mg of folic acid daily in your diet plan.

    3. Food rich in calcium

    Consuming calcium-rich food during the 7th month of pregnancy will ensure the healthy development of bone structure and skeletal system in your baby’s body. You can include yogurt, tofu, milk, cheese, and paneer in your diet. Try to consume at least 1000 grams of calcium daily.

    4. Food rich in fiber

    Constipation is common during pregnancy and to avoid that you must consume fiber-rich foods and plenty of fluids. You must include legumes, whole grains, seasonal fresh fruits, and colorful vegetables.

    5. Food rich in magnesium

    Magnesium is essential if you are consuming calcium because it helps in absorbing it. Magnesium helps in relaxing the muscles, prevents leg cramps, and prevents premature delivery. You must consume at least 350 mg of magnesium daily and you can get that from certain food items like- pumpkin seeds, black beans, almonds, barley, and oat bran.

    6. Food rich in Vitamin C

    For the proper absorption of iron in your body during pregnancy it is essential to consume foods like melons, broccoli, lemons, green pepper, and oranges.

    7. Food rich in DHA

    If you wish to have a baby with a genius mind then you must consume foods rich in DHA. According to the experts, you should consume at least 200 mg of fatty acid, and you can achieve this by eating flax seeds, fish oil, tuna (fatty fish), and walnuts.

    Constipation, heartburn, fatigue, and swollen hands and feet are some of the common symptoms that you might experience during the third trimester of pregnancy. However, by eliminating certain food items from your diet, the discomfort of such symptoms can be alleviated.

    You may like: Guide: Following a vegetarian diet during third trimester of pregnancy

    Foods to Avoid During Third Trimester of Pregnancy

    Here is a list of foods/things that you must strictly avoid during your 7 month pregnancy:

    • Caffeine and aerated beverages

    • Spicy and oily foods

    • Food's high in sodium

    • Junk food

    • Alcohol

    • Processed foods

    • Smoking

    • Packed and canned food

    • Artificial sweeteners and sugar

    Eating frequent short meals are quite beneficial rather than consuming large meals with long durations. To stay healthy, fit, and active during third trimester of pregnancy, prenatal yoga and walking are also important along with the consumption of a healthy diet. Keep a close check on your weight gain as excessive or very less weight gain can be harmful for you during the labor and delivery time. No matter how severe your cravings are do not compromise with homemade healthy meals.

    Is this helpful?



    Medically Reviewed by

    Kusum Sabharwal

    Obstetrician & Gynecologist - MBBS| DGO

    Written by



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