You must be eagerly waiting for your baby to cross the 7th-month mark so that you can introduce vari...

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As your baby crosses the 7-month mark, it's time feed them solids. Read this article to discover 6 solid food ideas and feeding tips for your baby.

Solid Foods to Offer Your 7-9-Month-Old

Healthy eating during pregnancy is critical to your baby's growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, breads and grains, protein sources and dairy products

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A balanced diet will also reduce the risks of anemia, as well as other unpleasant pregnancy symptoms such as fatigue and morning sickness.

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<p>Congratulations on entering 33rd week and now you are inching closer to meeting your mini-me. You might be feeling an array of emotions from anxiety to happiness anf feeling low all together. During the 33rd week of pregnancy, the baby is growing and developing rapidly, and it is crucial to ensure that the mother is getting the necessary nutrients to support this growth. A healthy and balanced diet is essential to provide the required nutrients for both the mother and the baby. In this article, we will discuss diet and nutrition during the 33rd week of pregnancy.</p>

<h3><strong>Calorie Requirements</strong></h3>

<p>During the third trimester, the calorie requirement of the mother increases to support the growth and development of the baby. It is recommended that pregnant women consume an additional 300-500 calories per day during the third trimester. These calories should come from nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.</p>

<h3><strong>Protein</strong></h3>

<p>Protein is crucial during pregnancy as it is essential for the growth and development of the baby. It is recommended that pregnant women consume around 75-100 grams of protein per day. Good sources of protein include lean meat, poultry, fish, eggs, beans, lentils, nuts, and seeds.</p>

<h3><strong>Calcium</strong></h3>

<p>Calcium is essential for the development of the baby&#39;s bones and teeth. It is recommended that pregnant women consume 1,000-1,300 milligrams of calcium per day. Good sources of calcium include milk, cheese, yogurt, leafy greens, and fortified foods.</p>

<h3><strong>Iron</strong></h3>

<p>Iron is essential during pregnancy as it is required to make hemoglobin, which carries oxygen to the baby. It is recommended that pregnant women consume around 27 milligrams of iron per day. Good sources of iron include red meat, poultry, fish, beans, lentils, fortified cereals, and leafy greens.</p>

<h3><strong>Folate</strong></h3>

<p>Folate is essential for the growth and development of the baby&#39;s brain and spinal cord. It is recommended that pregnant women consume around 600-800 micrograms of folate per day. Good sources of folate include leafy greens, fortified cereals, beans, and lentils.</p>

<h3><strong>Omega-3 Fatty Acids</strong></h3>

<p>Omega-3 fatty acids are essential for the development of the baby&#39;s brain and eyes. It is recommended that pregnant women consume around 200-300 milligrams of omega-3 fatty acids per day. Good sources of omega-3 fatty acids include fatty fish like salmon, tuna, and sardines, as well as flaxseeds and chia seeds.</p>

<h3><strong>Foods to Avoid During pregnancy</strong></h3>

<p>There are certain foods that should be avoided to reduce the risk of foodborne illness. These include raw or undercooked meat, poultry, and fish, unpasteurized dairy products, raw or undercooked eggs, and deli meats and hot dogs that have not been heated until steaming.</p>

<p>In conclusion, a healthy and balanced diet is crucial during the 33rd week of pregnancy to support the growth and development of the baby. Pregnant women should consume a variety of nutrient-dense foods, including lean proteins, whole grains, fruits, vegetables, and healthy fats. It is also important to avoid certain foods that may pose a risk of foodborne illness. If you have any questions or concerns about your diet during pregnancy, consult with your healthcare provider.</p>

<form>The 33rd week of pregnancy marks astounding growth of a baby as they reach the ultimate birth weight. During this period the following changes may occur:</form>

<ul>
	<li>
	<p>Continuous weight gain - around half a pound each week.</p>
	</li>
	<li>
	<p>Adjustment of pupils to dim or bright light, similar to yours</p>
	</li>
	<li>
	<p>Development of lungs</p>
	</li>
	<li>
	<p>The amniotic fluid level now reaches to the maximum level, with no more room and less fluid to cushion, you may feel the baby&rsquo;s kicks</p>
	</li>
</ul>

<p><strong>How your body is changing during the 33rd week</strong></p>

<ul>
	<li>
	<p>You may experience muscle soreness as you carry a full-grown baby now</p>
	</li>
	<li>
	<p>You are likely to feel false labour pains</p>
	</li>
	<li>
	<p>As the milk producing glands grow larger, your overall breast size increases</p>
	</li>
	<li>
	<p>You may continue to gain weight during the coming week</p>
	</li>
	<li>
	<p>Also read:<a href="https://mylofamily.com/article/south-indian-third-trimester---vegetarian-diet-chart-48449?"> Guide: Following a vegetarian diet during third trimester of pregnancy</a></p>
	</li>
</ul>

<p><strong>Staying healthy during the pregnancy period:</strong></p>

<p>It is important to understand the do&rsquo;s and don&rsquo;ts. Make sure you do the following:</p>

<ul>
	<li>
	<p>Monitor your water intake and keep yourself hydrated</p>
	</li>
	<li>
	<p>Eat a nutritious and healthy diet</p>
	</li>
	<li>
	<p>Stay active unless you experience pain</p>
	</li>
</ul>

<ul>
	<li>
	<p>Maintain good oral hygiene</p>
	</li>
	<li>
	<p>Ensure plenty of sleep and rest</p>
	</li>
</ul>

<p> </p>

<p style="text-align:center"><iframe frameborder="0" height="167" scrolling="no" src="https://www.youtube.com/embed/W17yzCwQfBE" title="YouTube video player" width="315"></iframe></p>


<p>The first trimester is the period when your baby is trying to implant itself into the uterus. What is just an egg initially gradually develops into an embryo and comes into life with a heartbeat at around 6 weeks. This is said to be the most crucial phase of pregnancy as this is a sensitive time and is susceptible to miscarriages.  </p>

<p>To avoid having miscarriages, pregnant women are usually advised to avoid many activities or to consume certain food or beverages. Let&#39;s take a look at them one by one:  </p>

<h2>Household activities to avoid during pregnancy  </h2>

<p>Pregnancy is a rich experience of carrying a new life within you that not only demands you to be careful but also asks for an ample amount of rest. Staying active, cheerful &amp; healthy should be the way of life while pregnant which is good not only for you but also for the little life inside your womb. Still, there are certain tasks which could prove to be fatal and must not be done to avoid any sort of mishappening. These are the 5 household activities to avoid during pregnancy:  </p>

<ol start="1">
	<li>
	<p><strong>Standing for long:</strong> In early pregnancy, expecting women suffer from fatigue and morning sickness. So, it is advisable to take frequent breaks from any work that requires you to stand for long. Otherwise, it could put stress on your feet and may lead to swelling or back pain.  </p>
	</li>
</ol>

<ol start="2">
	<li>
	<p><strong>Lifting heavy objects: </strong>Once your belly starts to show up, the muscles and tissues become weaker due to hormonal changes. This majorly happens in the second trimester. Pregnant women are thereby, asked not to lift up a heavy object or a child at this stage to avoid injury.   </p>
	</li>
</ol>

<ol start="3">
	<li>
	<p><strong>Bending forward:</strong> Once you gain weight the body&rsquo;s centre of gravity drifts. This in turn puts pressure on nerves from the back to the legs. So, any household task like moping, sweeping or washing clothes which requires a forward bend should be avoided.  </p>
	</li>
</ol>

<ol start="4">
	<li>
	<p><strong>Climbing up:</strong> The key mantra is to ask for help. Any task that requires you to climb up a stool or a ladder is risky enough to cause pre-term labour.   </p>
	</li>
</ol>

<ol start="5">
	<li>
	<p><strong>Use of chemicals:</strong> Excess exposure to insecticides or household cleaning products that contain chemicals is a strict no for a pregnant woman. Such inhalation can cause fetal brain damage, which you will don&rsquo;t wish. Make it a rule to look for natural products &amp; use them at home to keep your baby safe.  </p>
	</li>
</ol>

<h2>Indian foods to avoid during pregnancy  </h2>

<ol start="1">
	<li>
	<p><strong>Pineapple:</strong> It contains a certain substance that softens the cervix and can cause early labour contractions or even a miscarriage.  </p>
	</li>
</ol>

<ol start="2">
	<li>
	<p><strong>Sesame Seeds:</strong> They can be troublesome in early pregnancy, especially when consumed with honey.  </p>
	</li>
</ol>

<ol start="3">
	<li>
	<p><strong>Raw Eggs:</strong> These are also not good for expecting moms. Even the items with raw eggs in them like mayonnaise etc should be avoided.  </p>
	</li>
</ol>

<ol start="4">
	<li>
	<p><strong>Drum Sticks:</strong> It is also harmful in pregnancy. Though it is a rich source of Iron, Calcium &amp; vitamins should be consumed within permissible limits.  </p>
	</li>
</ol>

<ol start="5">
	<li>
	<p><strong>Papaya:</strong> Papaya comes under the high alert zone. It is believed to contain enzymes that can cause uterine contractions. Thereby, a miscarriage! </p>
	</li>
	<li>
	<p><strong>Aloe Vera:</strong> With a bundle of benefits normally, it becomes hazardous in pregnancy. It contains an enzyme that could be the reason for untimely uterine contractions, pelvic bleeding and miscarriage.  </p>
	</li>
</ol>

<p>This must have given you a fair idea of what fruits &amp; vegetables to avoid during pregnancy.  </p>

<h2>Drinks to avoid during pregnancy  </h2>

<p>There are broadly 4 drinks that any pregnant woman should restrict  </p>

<ol start="1">
	<li>
	<p><strong>Unpasteurized Milk:</strong> Such milk is dangerous for the pregnant woman.  </p>
	</li>
</ol>

<ol start="2">
	<li>
	<p><strong>Caffeine:</strong> It&rsquo;s high time that you should look for alternatives. Caffeine is not good as it can either be the cause of an underweight baby or a miscarriage.  </p>
	</li>
</ol>

<ol start="3">
	<li>
	<p><strong>Alcohol: </strong>is one such drink that passes to your unborn through the bloodstream. </p>
	</li>
</ol>

<ol start="4">
	<li>
	<p>Sweetened Carbonated Drinks  </p>
	</li>
</ol>

<h2>Foods to eat during pregnancy week by week  </h2>

<p>Eating a healthy diet during your pregnancy is one of the most essential things for you and your baby. The food you eat is the main source of nourishment for your little one so eating food rich in nutrients should be the main goal.    </p>

<h3>Important Nutrients to keep in mind   </h3>

<p>Vital nutrients which should be included in your diet:   </p>

<p>1) <strong>Iron:</strong> An essential nutrient to ensure healthy blood flow in the body is iron. At this stage, a mother needs strong blood flow in her body to prevent fatigue and nausea which accompanies the pregnancy period. To make sure your iron requirements are fulfilled you need to include vegetables such as spinach, beetroot, fenugreek, chicken, and fish.    </p>

<p>2) <strong>Folic acid: </strong>Folic acid is a part of the B vitamins. It helps to protect the unborn baby from having any neural tube defects. These types of defects tend to develop during the initial stages of pregnancy and result in stillborn or death a few hours after birth. Useful sources of folic acid include broccoli, Brussels sprouts, leafy green vegetables such as kale, spring greens, chickpeas, and kidney beans.    </p>

<p>3) <strong>Fibre:</strong> Another important ingredient to aid digestion and prevent constipation is fibre. A diet rich in fibres will help you to maintain blood pressure as well as reduce any risk during pregnancy. The sources of fibre include oatmeal, beans, barley, and fruits such as berries, apples, and citrus fruits.   </p>

<p>4) <strong>Calcium:</strong> Calcium is an important mineral to help your baby&rsquo;s bones ossify as well as support the healthy maintenance of your bones. It can also prevent any increased risk of osteoporosis. According to the WHO (World Health Organization), an intake of 1.5-2 g of elemental calcium divided into 3 doses from twenty weeks gestation until the end of pregnancy is preferable. The list of nutritious foods to help you meet calcium goals includes legumes, sweet products, eggs, lean meat, and proteins. </p>

<p> </p>


<p style="text-align:justify"><span style="font-size:16px">You must be eagerly waiting for your baby to cross the 7th-month mark so that you can introduce various solid food items to your little one. You can continue to breastfeed your baby until he/she turns 1 but you can&rsquo;t ignore the growth and development of the child that demands proper nourishment for teething and other physical milestones that are yet to be achieved. Whether you are a homemaker or a working person you must provide the right kind of nourishment to your baby by offering formula milk, breast milk, and solid foods. </span></p>

<h2 style="text-align:justify"><strong>Solid Foods to Offer Your 7-9-Month-Old</strong></h2>

<p style="text-align:justify"><span style="font-size:16px">Here are some interesting food options that you can safely offer to your 7-9 month old little one: </span></p>

<h3 style="text-align:justify"><span style="font-size:16px"><strong>1. Fruit Puree</strong></span></h3>

<p style="text-align:justify"><span style="font-size:16px">Seasonal hand-picked fresh fruits are a great source of minerals, fiber, and vitamins. You can offer a variety of fruits like apple, sapodilla (Chikoo), banana, papaya, avocado, watermelon, mango, pears, kiwi, strawberries, peach, tomato, plum, and oranges. You can also stew hard-skinned fruits like apples or melons before making a puree of them. Do not forget to wash the fruits properly before preparing the puree of it. Fruit puree can be a great option for a meal or a mid-day snack. You can even extract juice out of the fresh fruits to add to your baby&rsquo;s diet. </span></p>

<h3 style="text-align:justify"><span style="font-size:16px"><strong>2. Steamed Vegetables </strong></span></h3>

<p style="text-align:justify"><span style="font-size:16px">We all are aware of the high nutritional value of colourful vegetables. You can offer a variety of steamed vegetables to your baby to protect him/her from the deficiency of multivitamins and minerals. You can either offer them as a portion of finger food or can make puree out of it. The colourful vegetables that you can offer to your baby are as follows- Carrots, pumpkin, broccoli, cabbage, cauliflower, spinach, green beans, peas, beetroot, bottle gourd, and sweet potato. </span></p>

<h3 style="text-align:justify"><span style="font-size:16px"><strong>3. Dairy Products</strong> </span></h3>

<p><span style="font-size:16px">For proper growth and development of your baby&rsquo;s bones and teeth, you can offer ghee, butter, and cheese in moderation. To keep your baby&rsquo;s digestive system and immune system strong you must offer yogurt to the little one. </span></p>

<p style="text-align:justify"><span style="font-size:16px"><strong>4. Non Vegetarian Diet</strong> </span></p>

<p style="text-align:justify"><span style="font-size:16px">If you are fond of eating non-vegetarian food and want your baby to adopt the same eating habits as you then you can offer egg yolk and meat puree in moderation to your baby. </span></p>

<h3 style="text-align:justify"><span style="font-size:16px"><strong>5. Starch Rich Foods</strong> </span></h3>

<p><span style="font-size:16px">Carbohydrates are really important to keep your baby active and fit the whole day long so you can offer rice, porridge, potato, bread, sweet potato, millets, quinoa, oatmeal, maize, etc. You can prepare porridges of wheat, rice, millets, oats, and barley. After mashing and sieving, you can offer the puree to your child because that is too healthy and easy to digest for your little one. </span></p>

<h3 style="text-align:justify"><span style="font-size:16px"><strong>6. Lentils and Grains </strong></span></h3>

<p style="text-align:justify"><span style="font-size:16px">You can make soup of various lentils/dals like urad dal, toor dal, masoor dal, and moong dal. Grains like finger millet, organic white rice, semolina, tapioca, poha, Phool makhana, and baby oats are also healthy options if you can cook a kheer or porridge of these ingredients. Make sure you cook it well and sieve it properly to avoid any choking hazards. You can make khichdi, kheer, Sheera, and various other semi-solid food items for your baby. </span></p>

<p style="text-align:justify"><span style="font-size:16px">You must consult a pediatrician before starting the solid diet in your baby&rsquo;s meal plan. Your baby&rsquo;s digestive system is too fragile to digest all the new flavours that you are offering so make sure you are not adding salt or sugar to your child&rsquo;s diet before he/she turns one. </span></p>

<h2 style="text-align:justify"><strong>Tips to Follow When Starting Solids for Your Baby</strong></h2>

<p style="text-align:justify"><span style="font-size:16px">You can also keep these smart things in your mind when you start feeding solid foods to your little one: </span></p>

<ul>
	<li>
	<p style="text-align:justify"><span style="font-size:16px">You must keep your baby&rsquo;s cooking utensils and dishes separate and don&rsquo;t forget to wash them every time before and after use. </span></p>
	</li>
	<li>
	<p style="text-align:justify"><span style="font-size:16px">Wash your hands properly and tie up your hair before preparing the meal. </span></p>
	</li>
	<li>
	<p style="text-align:justify"><span style="font-size:16px">Do not add honey to any recipe because it is not advisable to offer honey to your child before he/she turns one. </span></p>
	</li>
	<li>
	<p style="text-align:justify"><span style="font-size:16px">You can begin with single-grain cereal recipes and if you are offering any fruit or vegetable to your baby then just make sure it is blended, mashed, and softly cooked. </span></p>
	</li>
	<li>
	<p style="text-align:justify"><span style="font-size:16px">You must not add jarred, processed food, or aerated drinks to your baby&rsquo;s meal plan. </span></p>
	</li>
</ul>

<ul>
	<li>
	<p style="text-align:justify"><span style="font-size:16px">Make sure your baby&rsquo;s high chair, bibs, and hands are properly cleaned/washed before he/she begins to eat. </span></p>
	</li>
	<li>
	<p style="text-align:justify"><span style="font-size:16px">Refrain your baby from watching smartphones, tablets, or television while feeding. </span></p>
	</li>
	<li>
	<p style="text-align:justify"><span style="font-size:16px">Don&rsquo;t force your child to eat the entire meal in one go and allow him/her to take their own time to adjust to new flavours and dishes. </span></p>
	</li>
</ul>

<p style="text-align:justify"><span style="font-size:16px">You may also like to watch: </span></p>

<p style="text-align:center"><iframe frameborder="0" height="167" scrolling="no" src="https://www.youtube.com/embed/5EeRwGABc-c" title="YouTube video player" width="315"></iframe></p>


<p>Motherhood comes with not just immense happiness but lots of responsibilities as well. One of those responsibilities is breastfeeding. Breastfeeding not only fills your baby&rsquo;s tummy but is very good for your health as well. The whole process of feeding your child strengthens the bond between you and your baby!</p>

<p>Breastfeeding is the most important thing for a child&#39;s health, and growth as a newborn depends entirely on the mother&#39;s milk. A breastfeeding mother needs to take a proper diet at the appropriate time.</p>

<p>The benefits of breast milk are enormous. A baby in the initial stage gets all the nutrition from a mother&#39;s breast milk, and what a mother eats directly affects the quality of the breast milk. This makes it extremely important for a mother to take a proper and healthy diet to feed her baby properly and provide them with healthy and nutritious feed.</p>

<p>Also read: <a href="https://mylofamily.com/article/what-to-eat-and-what-to-avoid-while-breastfeeding-yourbaby-12878?utm_source=google&amp;utm_medium=search&amp;utm_campaign=12885700974&amp;gclid=CjwKCAjwzuqgBhAcEiwAdj5dRgj8I8pSehEETJd6UZS0gRXopVVzGF3MK-R7T06lofP8EiBOwGUTrxoC7JgQAvD_BwE">What to eat and what to avoid while Breastfeeding your baby? </a></p>

<h2><strong>Tips for a healthy diet plan for breastfeeding mothers: </strong></h2>

<p>When you&#39;re breastfeeding, always remember that your baby gets the best when you eat the best. You need to remember many things when you plan your diet during pregnancy. Eating a healthy diet and maintaining a healthy routine is not just good for your baby but for you as well. Let us discuss a few tips that will help you maintain a healthy diet while breastfeeding.</p>

<h3><strong>1. Maintain A Balanced Diet </strong></h3>

<p>Maintaining a balanced diet is highly critical. Try to have at least three whole meals a day. You can also eat healthy snacks between or divide your day into six smaller meals, whatever works the best for you. Ensure that you include whole grains in your diet as they are full of essential vitamins, minerals, and fibre. These include oats, wheat, barley, and millets. You can also make fresh fruits and lean proteins a part of your breastfeeding diet, as they will help you control the urge to eat junk food.</p>

<p>Nuts and seeds can be enjoyed as a snack on their own or added to a mother&#39;s breakfast cereal. These foods are packed with proteins, vitamins, minerals, antioxidants, healthy fats, and fibre. The fibre in nuts and seeds keeps the stomach satiated and suppresses appetite.</p>

<h3><strong>2. Say Yes To Green Leafy Vegetables </strong></h3>

<p>There is no doubt that green leafy vegetables are indeed an excellent food during breastfeeding. It is also one of the foods to increase breast milk. Green leafy vegetables like spinach, cabbage, and Fenugreek are rich in fibre, calcium, and vitamin A, C, E, and K. These green leafy vegetables are nutrient-dense foods but low in calorific value. Therefore, every breastfeeding mother must make this a part of her diet!</p>

<p>Legumes and beans are the best options for vegetarian mothers. These food items are rich sources of protein needed to build muscle and help the body recover from childbirth. Legumes and beans also act as sources of fibre, phytochemicals, and several minerals.</p>

<h3><strong>3. Drink Enough Water </strong></h3>

<p>Including fluids from fruits, vegetables, and other foods, aim to consume eight cups of water or more each day. It is especially beneficial during the first few weeks following childbirth when your body is still recovering.</p>

<p>You should drink one cup of water every time you nurse your baby to ensure you&#39;re receiving enough. During breastfeeding, your daily hydration requirement is approximately one hundred and eighty-four ounces from all sources (so don&#39;t stress about downing 16 glasses of water every day!). Your specific needs will vary based on various factors, including how often you breastfeed, how active you are, and even the climate.</p>

<p>Remember that unless you&#39;re very dehydrated, your breast milk production won&#39;t be harmed, but your urine will get darker and scantier. Constipation, tiredness, and urinary tract infections (UTIs) are all possible side effects of not getting enough fluids in your system when you don&#39;t drink enough. You&#39;ll be thirsty a lot when you&#39;re breastfeeding, so make sure to stay hydrated at all times.</p>

<h3><strong>4. Consider Taking Supplements </strong></h3>

<p>Taking a daily vitamin B-12 supplement is likely recommended by your doctor. Vegetarians have difficulty getting enough vitamin B-12 because it is nearly solely found in animal sources. Omega-3 supplements may be an option for those who don&#39;t consume fish on a regular basis.</p>

<p>Taking vitamin D supplements may be necessary if you aren&#39;t getting enough sun exposure and getting enough vitamin D-fortified foods like milk and some cereals. Vitamin D is essential for absorbing calcium and phosphorus in your baby. Vitamin D deficiency can lead to rickets, a condition that weakens and softens bones. Vitamin D supplements should be discussed with you and the doctor who will treat your child.</p>

<h3><strong>5. Add Fish To Your Diet </strong></h3>

<p>Fish is very beneficial for breastfeeding moms. It is rich in Omega-3 fatty acids that play an essential role in the baby&#39;s brain and eye development. These fats are also beneficial for new mothers as it reduces the risk of heart disease and certain types of cancer.<br />
Like the things to be added to the diet, you should also omit many things from the diet.</p>

<p>Seafood low in mercury can be eaten two to three times per week without fear of ill effects, including low-mercury varieties of salmon and light canned tuna.</p>

<h3><strong>6. Eat Milk-Making Foods </strong></h3>

<p>There are plenty of foods to increase milk supply. Foods like Fenugreek seeds, green leafy vegetables, fennel seeds, sesame seeds, oatmeal, unripe papaya, carrots, brown rice, barley, bitter gourd, almonds, sweet potatoes, drumsticks, chickpea, water, milk etc. help increase breast milk supply in a huge way. After trying out all foods that can increase milk supply, if you cannot produce enough milk for your baby. The lactation consultant may ask you to consult a lactation consultant and take some lactation supplements to increase breast milk production.</p>

<h3><strong>7. Avoid Alcohol and Smoking </strong></h3>

<p>Breast milk contains no safe level of alcohol for a newborn. Breastfeeding moms should avoid breastfeeding while under the influence of alcohol. In order to drink 12 ounces (355 millilitres) of 5% beer, or 5 ounces (148 millilitres) of 12% wine, you will need between two and three hours, depending on your body weight. Consider pumping your breast milk in advance of indulging in alcoholic beverages.</p>

<p>Smoking can have adverse effects on the developing infant and the mother who is nursing. Smoking may affect a mother&#39;s ability to produce breast milk. Babies exposed to toxins through breast milk are more likely to be fussy, nauseous, and restless.</p>

<h3><strong>8. Say No To Excessive Caffeine </strong></h3>

<p>Tea and coffee can be almost like a necessity for many people. However, a breastfeeding mom should consume no more than one to two cups of coffee or tea per day. The total quantity of caffeine shouldn&#39;t exceed 300 milligrams a day. Of course, you will be tempted and tempted and tempted just to drink a cup extra of your favourite tea or coffee, but you must remember that consumption of caffeine in excess can be bad for your health and your baby&#39;s health as well.</p>

<p>In addition, it can cause you and your infant to be irritated, restless, and sleepless. Caffeine can also be found in coffee, tea, soda, and chocolate.</p>

<h3><strong>9. Avoid High Mercury Fish </strong></h3>

<p>Pregnant women and lactating mothers are subject to the same EPA standards on fish safety: Shark, orange roughy, swordfish, marlin, giant eye tuna, tilefish (Gulf of Mexico), and King mackerel are among high-mercury fish to avoid. You shouldn&#39;t consume more than 4 ounces of white albacore tuna per week and no more than 8 to 12 ounces of canned light tuna per week.</p>

<p>Breastfeeding is a beautiful experience. It is an ideal time for the mother and child to bond. Following the proper diet can make this experience even more beautiful and a happy experience for both your child and you as well. The best part about being a breastfeeding mother is that this experience is yours and yours alone! To make sure that you and your baby both enjoy this journey, it is very important that you take care of yourself and the food that you consume during this time.</p>

<p style="text-align:center"><iframe frameborder="0" height="167" scrolling="no" src="https://www.youtube.com/embed/XYHHEDdDoM4" title="YouTube video player" width="315"></iframe></p>

<h3> </h3>


<p>Pediatricians recommend exclusive breastfeeding for the first 6 months of life since your breast milk is tailor-made for your baby, contains all the nutrients &amp; is easy to digest! Moreover, breastfeeding helps strengthen the mother-child bond and protects babies from diseases and infections. But breastfeeding isn&rsquo;t always so easy, especially at first and new mothers often wonder how to increase breast milk.</p>

<p>If your baby is growing well, sleeping, eating and dirtying their diapers on schedule then you&rsquo;re probably producing enough breast milk. However, if you&rsquo;re in need of a breast milk supply boost then there are plenty of things you can do to increase breast milk.</p>

<h2><strong>How To Increase Your Milk Supply? </strong></h2>

<p>Here are a few tips you can follow to increase your breast milk supply:</p>

<h3><strong>1. Consume a Healthy and Nutritious Diet </strong></h3>

<p>Consuming a healthy and anti-inflammatory diet will help you provide proper nutrition. Try to include fruits, vegetables, whole grains, and foods rich in Omega-3 fatty acids and proteins in your diet. You should aim to consume 2500 calories each day.</p>

<h3><strong>2. Consume Plenty of Water </strong></h3>

<p>Your body cannot produce breast milk if you&rsquo;re dehydrated. As a breastfeeding mother, you should try to drink 12-16 glasses each day. Try to drink a glass of water before every meal and nursing session to meet your hydration goals.</p>

<h3><strong>3. Sleep as much as possible </strong></h3>

<p>Besides getting restorative sleep during the night, you should also try to nap during the day. You should try to sleep when your baby is sleeping. Getting proper sleep will help your body recover from childbirth and produce plenty of breast milk.</p>

<h3><strong>4. Find Ways to Reduce Stress </strong></h3>

<p>It&rsquo;s understandable if you&rsquo;re stressed about how to increase breast milk but stress will do you no good. Try practicing stress-reduction activities and techniques such as yoga, meditation, mindfulness and breathing exercises.</p>

<h3><strong>5. Often Breastfeed </strong></h3>

<p>The more often you breastfeed, the more breast milk your body will produce. So, try to breastfeed your baby more frequently and for longer durations. Additionally, you can try hand expressing and pumping using a manual breast pump to increase breast milk. You can check <a href="https://mylofamily.com/category/nursing-products-6128">Nursing products</a> to make the breast feeding experience less cumbersome.</p>

<h3><strong>6. Check Out Some Natural Breastfeeding Helpers </strong></h3>

<p>There are some natural foods that can help you increase breast milk supply. Foods such as oats, fenugreek and asparagus are common herbal remedies that can help boost your breast milk supply. But you should check with your doctor before consuming them.</p>

<h3><strong>7. Consider Consulting a Lactation Consultant </strong></h3>

<p>A lactation expert can help teach you breastfeeding techniques and positions to help you and your little one get the most out of each feeding. Even a slight shift in your baby&rsquo;s latching or the way you hold your baby can make a great difference.</p>

<h3><strong>8. Delegate What You Can </strong></h3>

<p>Breastfeeding and caring for your baby already take up most of your energy and time. So, don&rsquo;t hesitate in delegating some of your household responsibilities to your friends and family members. You can also order groceries and supplies online or prepare meals in advance.</p>

<p>Don&#39;t forget to invest in some good <a href="https://mylofamily.com/category/feeding-bra-5358">Mylo&#39;s Maternity Bras </a> and <a href="https://mylofamily.com/category/maternity-dresses-5366">Maternity dresses</a> so that you can feed your baby comfortably.</p>

<h2><strong>Foods That Will Increase Your Breast Milk </strong></h2>

<p>If you&rsquo;re wondering how to increase breast milk naturally, then here are some foods you can consume to help increase breast milk:</p>

<h3><strong>Carrots </strong></h3>

<p>Carrots are rich in Vitamin A and provide a great boost to lactation. Additionally, they help in improving the quality of breast milk. You can consume them raw in salads and juices or add them to your soups.</p>

<h3><strong>2. Asparagus </strong></h3>

<p>Asparagus is a great source of fibre and Vitamins A and K. It helps to stimulate the hormones responsible for lactation. You can garnish your favourite delicacies with asparagus or saut&eacute; them with your desired snacks.</p>

<h3><strong>3. Unripe Papaya </strong></h3>

<p>Unripe papaya is considered to be a natural sedative that can help you relax and recover from childbirth. Consuming unripe papaya as a fruit or in your salad can help boost your lactation supply and maternal health.</p>

<h3><strong>4. Barley </strong></h3>

<p>Barley helps to boost lactation and helps you stay hydrated all day long. You can either soak them overnight or simply incorporate them into your diet to increase breast milk naturally.</p>

<h3><strong>5. Sweet potato </strong></h3>

<p>Sweet potato is a great source of carbohydrates that provides great energy to the breastfeeding mother. It is also rich in magnesium and Vitamins C and B Complex, which helps to boost the lactation supply and quality.</p>

<h3><strong>6. Bitter gourd </strong></h3>

<p>Bitter gourd is high in water content and helps you meet your hydration goals. Additionally, it is easy to digest and facilitates in healthy production of breast milk. You can consume it in the form of subzi or turn it into an evening snack.</p>

<h3><strong>7. Almonds </strong></h3>

<p>Almonds are a rich source of Vitamin E and Omega 3 fatty acids. They are great to consume for boosting breast milk supply naturally. You can consume them as dry fruits or bake or roast them into snacks.</p>

<h3><strong>8. Milk </strong></h3>

<p>If you&rsquo;re consuming 2 glasses of milk in a day it will help you increase breast milk because it is naturally filled with calcium, folic acid, and healthy fats. Additionally, consuming milk daily will also increase the nutrition of your breast milk.</p>

<h3><strong>9. Chickpeas </strong></h3>

<p>Chickpeas are a great source of Vitamin-B complex, Calcium, Protein, and Fiber that help to increase breast milk supply. You can consume them as subzi or as hummus.</p>

<h3><strong>10. Holy Basil (Tulsi)</strong></h3>

<p>A hot cup of Tulsi tea in the morning will help you relax because it contains various nutrients like Thiamine, Iron, Vitamin-K and is a great source of antioxidants. It promotes healthy bowel movements, helps to increase breast milk supply, and improves appetite.</p>

<h3><strong>11. Fenugreek seeds (Methi)</strong></h3>

<p>They are a great source of Omega-3 fats and are highly important for the brain development of your baby. They are rich in various nutrients like Calcium, Iron, Beta-carotene, and Vitamin-B.</p>

<h3><strong>12. Lentils/Pulses (Dal)</strong></h3>

<p>Almost all lentils are a great source of Iron, Fiber, and Protein but Red Lentils (Masoor Dal) are believed to increase milk supply.</p>

<h3><strong>13. Garlic</strong></h3>

<p>The lactating mother can consume garlic cloves in moderation as those help in boosting the immune system, prevents cardiovascular diseases, and helps in boosting milk supply. One must not consume garlic in excess because that can affect the smell and taste of breast milk.</p>

<h3><strong>14. Fennel Seeds (Saunf)</strong></h3>

<p>Saunf is considered to be an integral part of the diet for breastfeeding mothers to increase milk. It is one of the traditional remedies for increasing milk supply because it helps in preventing colic and gas in their baby. Fennel tea and fennel water are also known as post-delivery confinement drinks as they help to improvise your digestive system also.</p>

<h3><strong>15. Green Leafy Vegetables</strong></h3>

<p>The list of foods to increase breast milk supply also includes green leafy vegetables. They have plenty of vitamins and minerals such as Folate, Calcium, Riboflavin, and Iron. To enhance the production of breast milk you can consume spinach (palak), mustard greens (Sarson ka saag), lamb&rsquo;s quarter (Bathua), and fenugreek leaves (methi).</p>

<h3><strong>16. Oatmeal</strong></h3>

<p>One of the foods to increase breast milk recommended by nutritionists is oatmeal because it increases the production of breast milk and controls post-delivery diabetes.</p>

<h3><strong>17. Sesame Seeds (Til)</strong></h3>

<p>This is one of the important nutrients for lactating mothers because it is a non-dairy source of calcium. It is an age-old ingredient that helps in recovering fully from the entire childbirth process.</p>

<h3><strong>18. Brown Rice</strong></h3>

<p>They hold an important place in your postpartum diet because they help in stimulating the hormones that are responsible for the production of breast milk.</p>

<h3><strong>19. Cumin Seeds (Jeera)</strong></h3>

<p>They have a lot of vitamins and minerals that help in increasing the supply of breast milk. It improvises the digestive system and provides relief from bloating, constipation, acidity, and gas.</p>

<p style="text-align:center"><iframe frameborder="0" height="167" scrolling="no" src="https://www.youtube.com/embed/n4Yk8Y9dRdg" title="YouTube video player" width="315"></iframe></p>

<h3><strong>20. Nuts and Dried Fruits (Meva)</strong></h3>

<p>Foods to increase breast milk also include almonds, foxnuts (makhana), cashews, dates, and pistachios are a great source of Calcium, Iron, and Omega-3. Snacking on nuts and dried fruits helps to increase the production of breast milk and heals your stretch marks fast.</p>

<h3><strong>21. Poppy Seeds (KhusKhus)</strong></h3>

<p>They have sedative properties and also increase milk supply.</p>

<h3><strong>22. Dill Seeds (Suwa)</strong></h3>

<p>It should be consumed in moderation as they are mild diuretic. They are a great source of Calcium, Magnesium, and Iron. It improves the production of breast milk, eases digestion, and improves sleep.</p>

<h3><strong>23. Porridge (Daliya)</strong></h3>

<p>It can be made up of rice, lentils, or oats and is quite popular with nursing mothers because they can easily digest it.</p>

<h3><strong>24. Green Tea</strong></h3>

<p>It helps increase breast milk supply, purifies your system, and helps in blood circulation.</p>

<h3><strong>25. Curry Leaves</strong></h3>

<p>Improves the production of breast milk, boosts melanin and improves blood circulation.</p>

<h3><strong>26. Watermelon</strong></h3>

<p>It is rich in fiber, fructose, and water which helps you stay hydrated all day and that helps to increase breast milk supply.</p>

<h3><strong>27. Tofu</strong></h3>

<p>It is rich in protein, vitamins, calcium, and minerals which helps you to increase breast milk supply.</p>

<p>To get lactation support and consultation, you can check Mylo Postpartum Care Plan that takes care of the new mother&#39;s needs and holistic well-being. It can help you with increased breast milk secretion, improved lactation health, weight loss, improved gut health and constipation relief and much more.   </p>

<p>Following the above tips on how to increase breast milk and consuming the above-mentioned foods regularly will surely help you increase breast milk.</p>

<p>You may like: <a href="/article/top-24-foods-to-increase-breast-milk-supply-92627?">Top 24 Foods to Increase Breast Milk Supply</a></p>

<h3><strong>References</strong></h3>

<ul>
	<li>Rachel Ryan, Allison Hepworth, Jessica Bihuniak. (2021). Breastfeeding Mothers&rsquo; Consumption and Perceived Efficacy of Foods, Beverages, and Herbal Supplements to Increase Milk Supply. www.academic.oup.com</li>
	<li>Tahir Mehmood Khan et al. (2017). Effectiveness of fenugreek as a galactagogue: A network meta-analysis. www.onlinelibrary.wiley.com</li>
</ul>


<p style="text-align:justify">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&rsquo;ll be flooded with suggestions related to foods as you enter your third trimester of pregnancy.</p>

<p>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.</p>

<h2><strong>Foods to Consume During Third Trimester of Pregnancy</strong></h2>

<p>Your diet plan for the 28th week of your pregnancy (7th month) should include all essential nutrients like:</p>

<h3>1. Food rich in protein and iron</h3>

<p>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.</p>

<h3>2. Food rich in folic acid</h3>

<p>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.</p>

<h3>3. Food rich in calcium</h3>

<p>Consuming calcium-rich food during the 7th month of pregnancy will ensure the healthy development of bone structure and skeletal system in your baby&rsquo;s body. You can include yogurt, tofu, milk, cheese, and paneer in your diet. Try to consume at least 1000 grams of calcium daily.</p>

<h3>4. Food rich in fiber</h3>

<p>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.</p>

<h3>5. Food rich in magnesium</h3>

<p>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.</p>

<h3>6. Food rich in Vitamin C</h3>

<p>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.</p>

<h3>7. Food rich in DHA</h3>

<p>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.</p>

<p>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.</p>

<p>You may like: Guide: <a href="https://mylofamily.com/article/south-indian-third-trimester---vegetarian-diet-chart-48449?">Following a vegetarian diet during third trimester of pregnancy</a></p>

<h2><strong>Foods to Avoid During Third Trimester of Pregnancy</strong></h2>

<p>Here is a list of foods/things that you must strictly avoid during your 7 month pregnancy:</p>

<ul>
	<li>
	<p>Caffeine and aerated beverages</p>
	</li>
	<li>
	<p>Spicy and oily foods</p>
	</li>
	<li>
	<p>Food&#39;s high in sodium</p>
	</li>
	<li>
	<p>Junk food</p>
	</li>
</ul>

<ul>
	<li>
	<p>Alcohol</p>
	</li>
	<li>
	<p>Processed foods</p>
	</li>
	<li>
	<p>Smoking</p>
	</li>
	<li>
	<p>Packed and canned food</p>
	</li>
	<li>
	<p>Artificial sweeteners and sugar</p>
	</li>
</ul>

<p>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.</p>

<p> </p>

<p style="text-align:center"><iframe frameborder="0" height="167" scrolling="no" src="https://www.youtube.com/embed/W17yzCwQfBE" title="YouTube video player" width="315"></iframe></p>


<p>Did you just start your first trimester? Are you confused about what foods could actually be healthy for you and your developing baby during this period? Then worry no more! This article will help you customize an ideal diet chart for pregnant women.</p>

<p>It&rsquo;s pretty apparent that you are flooded with suggestions related to your diet when you announce your pregnancy to your friends and family. It can be rather confusing and difficult to sort if you go by an adage that you need to &ldquo;eat for two&rdquo; however it doesn&rsquo;t mean that you have to double your intake.</p>

<h2><strong>Importance Of Good Nutrition </strong></h2>

<p>Good nutrition and the proper calorie intake during pregnancy can support your well-being and your baby&rsquo;s healthy growth and development. You can consult a certified nutritionist if you are starting from scratch on healthy eating; however, if you already have healthy eating habits, then it won&rsquo;t be hard for you to make slight adjustments to your diet chart for pregnancy.</p>

<p>It is essential that the meal you consume satisfies your daily nutritional requirements. Thus, it becomes crucial for a pregnant woman to consume a balanced healthy diet plan. In fact, a balanced meal plan should provide the right quantity of:</p>

<ul>
	<li>
	<p>Fibre and fluids</p>
	</li>
	<li>
	<p>Lean Protein</p>
	</li>
	<li>
	<p>Vitamins and minerals</p>
	</li>
	<li>
	<p>Complex carbohydrates</p>
	</li>
</ul>

<ul>
	<li>
	<p>Healthy types of fats</p>
	</li>
	<li>
	<p>Iron</p>
	</li>
	<li>
	<p>Calcium</p>
	</li>
</ul>

<p>Pregnancy is indeed one of the most memorable phases of your life. You do not have to restrict yourself from eating your favourite snacks or sweets. In fact, you can also keep a cheat day once a week when you stick to a <a href="https://mylofamily.com/article/guide-following-a-healthy-diet-during-your-first-trimester-of-pregnancy-48446">customized pregnancy food chart</a>. Thus, this way, you will be able to keep your cravings in check.</p>

<h2><strong>Essential Foods To Eat During Pregnancy </strong></h2>

<p>Yet again, you must consider keeping a limit when consuming your favourite food items. Thus, this is because you are not just eating for yourself but also for your baby! Therefore, make sure to keep a clear boundary between your diet plan as well as your cheat days. Here&rsquo;s a list of essential foods that you must consume during pregnancy:</p>

<ul>
	<li>
	<p>Dairy products- Milk, cottage cheese, tofu, and curd</p>
	</li>
	<li>
	<p>Pulses, Beans, and Lentils</p>
	</li>
	<li>
	<p>Dry fruits and nuts- almonds and walnuts (soaked in water overnight)</p>
	</li>
	<li>
	<p>Egg, Meat, and fish</p>
	</li>
</ul>

<ul>
	<li>
	<p>Fresh fruits</p>
	</li>
	<li>
	<p>Seasonal vegetables</p>
	</li>
	<li>
	<p>Liquids- Milkshake, fresh fruit juices, buttermilk, coconut water</p>
	</li>
	<li>
	<p>Healthy fats like Desi Ghee and olive oil</p>
	</li>
</ul>

<h2><strong>Customizing Your Diet Plan </strong></h2>

<p>Sometimes, you may experience cravings for unusual food items. In such situations, one may find it quite tempting to eat food items that may not be safe for the baby. Cravings are very different from feelings of hunger, wherein you may feel like eating something specific within two hours of consuming a full meal. Instead of consuming three large meals and giving long gaps between your meals, you can consider eating frequent short meals. Given below is a diet chart during pregnancy that you can refer to.</p>

<h3><strong>PRE-BREAKFAST SNACKS (Around 7 am) </strong></h3>

<p>To prevent <a href="https://mylofamily.com/article/nausea-vomiting-during-pregnancy-150200">morning sickness</a>, it&rsquo;s important to consume something light like a glass of flavoured milk or a milkshake along with dry fruits. If you are lactose intolerant, then you can consume a glass of fresh fruit juice, preferably tomato and apple.</p>

<h3><strong>BREAKFAST (Around 9 am) </strong></h3>

<p>Stuffed parathas with less oil and butter will give you enough energy to kick start the day. Flattened rice (poha), Rava upma, plain Dosa, and Rava Idlis are some of the amazing Indian breakfast delicacies. Oats, cornflakes, and brown bread sandwiches with a lot of veggies are also energy-filled options.</p>

<h3><strong>MID-MORNING SNACKS (11 am to Noon) </strong></h3>

<p>Chicken/veg soup or a plate of salad that includes carrots, tomato, lettuce, beetroot, sweet potato, bell peppers, sprouts, broccoli, and spinach. Apart from that, you can also feast yourself on sweet corn. However, make sure not to overeat.</p>

<h3><strong>LUNCH (Around 1.30 pm) </strong></h3>

<p>Dry chapatis or parathas with rice, chicken curry, curd, and khichdi are some of the healthy and light options. If you are a vegetarian, you can consider having eggplant curry with chapati or rice. Okra, spinach, and bitter gourd are also some of the healthy options.</p>

<h3><strong>EVENING SNACKS (Around 5 pm) </strong></h3>

<p>Smoothies, a cup of herbal tea, halwa, whole wheat pasta, roasted peanuts, shallow fried cutlets, barbecue mushrooms, grilled chicken, sweet corn, soybeans, porridge, etc. Yet again, make sure not to consume very oily food items since these may cause bloating and other health problems.</p>

<h3><strong>DINNER (Around 8 pm) </strong></h3>

<p>Mix vegetable, dal, and dry chapatis, pulao, and biryani along with a glass of buttermilk or a bowl of curd for easy digestion. Apart from that, you can also consider having rice with fried chicken, in case you are craving something classic.</p>

<h2><strong>What Are Some Of The Other Healthy Lifesavers During Pregnancy? </strong></h2>

<p>If the weather allows, then you must go out for a morning walk. In fact, a walk after dinner could also help you start off a new healthy habit. Do not skip your meals and properly wash all the fruits and vegetables before preparing any meal. To stay healthy, active, and fit, you must opt for organic fruits, vegetables, and food products.</p>

<p>If you are experiencing an excess of morning sickness, then you can ask your mother/mother-in-law to prepare meals for you. You can also hire a domestic cook if you can afford it. To stay hydrated, you must consume at least 8-10 glasses of water. Here&rsquo;s a list of <a href="https://mylofamily.com/article/what-are-the-top-10-foods-every-woman-should-avoid-25040">food that you must avoid eating during pregnancy</a>:</p>

<ul>
	<li>
	<p>Papaya</p>
	</li>
	<li>
	<p>Pineapple</p>
	</li>
	<li>
	<p>Aubergine/Eggplant</p>
	</li>
	<li>
	<p>Raw eggs</p>
	</li>
</ul>

<ul>
	<li>
	<p>Indo-Chinese dishes that contain Monosodium Glutamate/Ajinomoto</p>
	</li>
	<li>
	<p>Seafood</p>
	</li>
	<li>
	<p>Canned foods and Packaged drinks</p>
	</li>
	<li>
	<p>Microwave popcorn</p>
	</li>
	<li>
	<p>Sesame seeds (Til)</p>
	</li>
</ul>

<ul>
	<li>
	<p>Fennel seeds (Saunf)</p>
	</li>
	<li>
	<p>Fenugreek (Methi)</p>
	</li>
</ul>

<p>Some of the most common deficiencies during pregnancy are Iron and protein. Hence your gynaecologist will recommend supplements if required. Pregnant women are prescribed folic acid supplements during the first few months of pregnancy.</p>

<h2><strong>Habits To Avoid During Your Pregnancy Phase </strong></h2>

<p>During pregnancy, every bite counts, so to ensure the well-being of your baby, you must avoid certain food and habits. Listed below are a few pieces of advice from a pregnancy sugar diet chart that may ensure the healthy development of your baby!</p>

<ul>
	<li>
	<p>Quit smoking</p>
	</li>
	<li>
	<p>Avoid alcohol</p>
	</li>
	<li>
	<p>Avoid aerated drinks</p>
	</li>
	<li>
	<p>Avoid uncooked Meat</p>
	</li>
	<li>
	<p>Avoid excessive eating</p>
	</li>
</ul>

<ul>
	<li>
	<p>Consume caffeinated beverages in moderation</p>
	</li>
	<li>
	<p>Avoid eating leftovers</p>
	</li>
	<li>
	<p>Stay away from weight-loss plans</p>
	</li>
	<li>
	<p>Focus on protein-rich foods and iron-rich food, and increase calcium intake</p>
	</li>
</ul>

<h2><strong>Conclusion </strong></h2>

<p>There is no doubt that a healthy diet is important, whether you are pregnant or not. Although you may have heard of people following a diet plan to lose weight, such a plan could be hazardous to your developing baby in case you stick to it during pregnancy. Thus, this is mostly because a weight loss diet plan may restrict numerous beneficial nutrients from reaching your baby.</p>

<p>The foods that you consume during this phase provide the main nutrients to your baby. Therefore, it is quite crucial to consume a balanced as well as a healthy diet. Apart from that, you will also be able to track your healthy weight gain in a much more simplified manner. On the other hand, you can also prevent feelings of fatigue and constipation. In short, your iron levels, as well as your blood sugar levels, will be under a check.</p>

<h3> </h3>


Know everything about the diet plan to follow and habits to avoid during pregnancy .

How to Customize Your Own Diet Plan During Pregnancy?

What Is the Best Diet Plan That You Must Consume During Pregnancy?

<>Mylo Editor

<p>Breast milk is a vital source of nutrients for your baby. WHO recommends to give only breast milk for the first six months of life. It serves as the most important source of nutrients. Your baby will derive its complete nutrition from the mother&#39;s milk; therefore, it is crucial to take a nutritious and balanced diet and avoid certain foods to maintain the baby&#39;s health.   </p>

<p>As the composition of breast milk is affected by what you eat, generally, no food is off-limits. Instead, women are encouraged to eat a varied and well-balanced diet. Still, there are some food items which you should limit or avoid.    </p>

<h2>Here are the foods you want to avoid or limit while breastfeeding.    </h2>

<p><strong>1. Coffee</strong>: It contains caffeine, and its presence in breast milk can cause irritation, crankiness and sleeplessness. In case of higher amounts of caffeine are present, it can decrease the iron levels and, thus, haemoglobin levels in a child. So, the best solution is to avoid or consume it once in a while in small amounts.    </p>

<p><strong>2. Broccoli:</strong> Consumption of broccoli can result in gas problems for your baby. So, it is best to avoid such food items while breastfeeding. Other foods include cabbage, cucumber and cauliflower.   </p>

<p><strong>3. Peanuts: </strong>It is best to avoid peanuts in case of any family history of allergy. The allergic proteins might pass on to the baby via breast milk, resulting in rashes, wheezing or hives.    </p>

<p><strong>4. Dairy products:</strong> Babies could be allergic to cow&#39;s milk. When the mother consumes cow milk or dairy products, allergens can enter the baby via the breast milk and result in symptoms such as nausea, colic and vomiting. It is better to seek lactose-free products and milk alternatives to avoid such problems.   </p>

<p><strong>5. Wheat:</strong> Another common problem is gluten intolerance. It can result in loose stools, fussiness and diarrhoea in your baby. This allergy can be avoided by switching to another food alternative.   </p>

<p><strong>6. Alcohol:</strong> Avoid alcohol, as it can pass into your breast milk and affect your baby&#39;s development.  </p>

<p><strong>7. Certain spices:</strong> Avoid highly spiced or rich food as they may cause digestive issues in some babies.  </p>

<p><strong>8. Certain foods</strong>: Avoid fish with high levels of mercury, like the shark, swordfish, king mackerel and tilefish, as they may harm your baby&#39;s developing nervous system.  </p>

<p> Your baby might be allergic to some of the items mentioned above, so you must understand which foods to abstain from while breastfeeding. In case of any confusion, it is best to consult your doctor, as skipping certain food items can cause nutritional deficiencies in your body.  </p>

<p>While breastfeeding, it is essential to maintain a balanced and nutritious diet to ensure that you are providing adequate nutrients to both yourself and your baby. Here are some general guidelines for an Indian diet while breastfeeding:  </p>

<h2><strong>Food items to include while breast feeding:  </strong></h2>

<ul>
	<li>
	<p><strong>Adequate fluid intake:</strong> drink at least 8-10 glasses of water and other fluids daily to keep yourself hydrated. Moreover, sufficient drinking water ensures that the breastmilk maintains its quantity.   </p>
	</li>
	<li>
	<p><strong>Milk:</strong> drink at least 3-4 glasses daily to maintain breast milk quality and quantity.   </p>
	</li>
	<li>
	<p><strong>Protein-rich foods:</strong> such as lentils, dairy products, eggs, poultry, and fish  </p>
	</li>
	<li>
	<p><strong>Iron-rich foods</strong>: like leafy greens, jaggery, dates, red meat, and fortified cereals.  </p>
	</li>
	<li>
	<p><strong>Calcium-rich foods</strong>: like dairy products, almonds, and leafy greens  </p>
	</li>
	<li>
	<p><strong>Folate-rich foods</strong>: like green leafy vegetables, legumes, and fortified cereals  </p>
	</li>
	<li>
	<p><strong>Fiber-rich foods:</strong> such as whole grains, fruits, and vegetables  </p>
	</li>
</ul>

<p><strong>Note:</strong> Masoor dal and ghee are often recommended to increase breast milk production, but it&#39;s always best to check with your doctor before adding any new food item to your diet.  </p>

<h2><strong>Supplements</strong></h2>

<p>Certain herbal supplements like Shatavari are known to increase the quality and quantity of breast milk. These are some age-told traditional ingredients to increase your breast milk and, in turn, a healthy and happy baby.   </p>

<h2><strong>Important advice  </strong></h2>

<p>It is essential to remember that each baby is unique, and some may react differently to the foods the mother consumes. You should speak to your doctor for guidance if you notice any changes in your baby&#39;s behavior or feeding patterns.  </p>

<p> </p>

<p> </p>


<p>Breastfeeding is one of the best ways to provide essential nutrients to your baby. However, there can be issues such as a low milk supply for a lactating mother. It&rsquo;s important to understand your condition and treat it as it may affect your baby&rsquo;s nutrition and health.</p>

<p>But don&#39;t worry, there are several solutions to tackle low breast milk production. For instance, certain food items can benefit the breastfeeding mother by increasing the breast milk supply and boosting maternal health. Let us understand more about such superfoods for breastfeeding mothers, which can boost milk supply and aid with a well-balanced diet.</p>

<h2><strong>Top 10 Super Foods for Breastfeeding Mothers</strong></h2>

<p>The following food items can help improve breast milk supply and enhance its composition:</p>

<h3>1. Fenugreek</h3>

<p>Fenugreek seeds and leaves have several medicinal properties, which have health benefits and may improve milk supply. You can add fenugreek leaves and seeds to subzis, soups and curries. You can also drink water soaked with fenugreek seeds overnight.</p>

<h3>2. Oats</h3>

<p>Oats may have become your fast friends during pregnancy. They are whole-grain foods that offer a healthy meal option for breastfeeding mothers. Oats also helps to increase the breast milk supply by increasing the oxytocin hormone in your body, which plays a crucial role in childbirth and breastfeeding.</p>

<h3>3. Apricots</h3>

<p>Apricots offer several health-promoting nutrients and bio-active compounds, which increase prolactin hormone levels that are known to boost the breast milk supply. You can add them to cereal, porridge or dessert to reap their benefits. Additionally, you can consume dried apricots regularly to boost your breast milk supply.</p>

<h3>4. Barley</h3>

<p>Barley is a fibre-rich grain which promotes breast milk production by increasing the serum prolactin levels in your body. You can add it to recipes such as soups and curries. Barley flour can also be used to prepare paranthas, pancakes, biscuits &amp; crackers. There are several ways you add barley to your daily diet.</p>

<h3>5. Carrots</h3>

<p>Carrots pack vital nutrients into your diet and the phytoestrogens present in them can increase the lactogenic effects. You can use carrots in salads or cook them as a dish for daily consumption. Additionally, you may also add carrots to soup or fresh juice along with other ingredients.</p>

<h3>6. Fennel</h3>

<p>Fennel (saunf) contains phytoestrogens, which are known to increase milk supply. Besides this, it also aids in digestion. You can have fennel water and add fennel powder to subzis, soups and curries. Additionally, you can also add fennel seeds to your cup of tea daily.</p>

<h3>7. Moringa</h3>

<p>Moringa or drumsticks are rich in nutrients, such as iron and calcium. Besides increasing the breast milk supply, they&#39;re a good source of essential nutrients. You can include it in your diet by adding its leaves to soups, stews and curries. You can also try a moringa subzi. Additionally, there are moringa supplements available in powdered or capsule form which can also be consumed.</p>

<h3>8. Chickpeas</h3>

<p>Chickpeas are rich in protein, bio-active compounds and other micro-nutrients. It also has lactogenic benefits due to the presence of phytoestrogens. Besides increasing your breast milk supply, chickpeas are a great source of energy. Additionally, they are low in fat. You can consume them as subzi, in salads or make hummus.</p>

<h3>9. Tofu</h3>

<p>Tofu is a soy-rich product, which is known to enhance and improve breast milk supply due to the presence of phytoestrogens. You can add tofu as the main dish to your diet or use it as a salad for consumption.</p>

<h3>10. Flaxseed</h3>

<p>Flaxseeds are rich in micronutrients and alpha-linolenic acid, which is essential for the growth and development of the baby. An amazing source of Omega-3 fatty acids, flaxseeds are great for you and your baby. You can add flaxseeds to smoothies or salads in order to reap its benefits.</p>

<h2><strong>Final Thoughts</strong></h2>

<p>As a breastfeeding mother, you must remember that everything you eat will affect your baby&#39;s health and growth. By improving your nutrition and consuming a healthy diet, you can not only increase your breast milk supply but also provide your baby with all the nutrition he/she needs during the initial important months of life.</p>


<p>If you have recently become a new mommy, then congratulations! There is no doubt that the upcoming months are sure to bring in a lot of new beginnings. However, there are a few things that may be important for you to know. To begin with, your body will be going through many changes during your first trimester of pregnancy.</p>

<h2><strong>Best Lifesavers For Your First Trimester of Pregnancy</strong></h2>

<p>Yes! Your <a href="https://mylofamily.com/topic/first-trimester-4277">first trimester</a> weeks will bring in numerous mixed emotions like happiness, surprises, fear, anticipation, anxiety, and stress. In fact, there might be times when you may not know how to cope with the present situations. So, settle down from those emotions gradually and concentrate on adapting to the new changes. The 14 lifesavers for your first trimester of pregnancy are listed below for your convenience.</p>

<h3><strong>1. Beat Morning Sickness</strong></h3>

<p>This is one of the most common symptoms in the first trimester and many new moms find it difficult to surmount. You can consider alleviating feelings of stress by consuming prenatal vitamins as well. Apart from that, smelling lemon at home or having ginger/ honey mixed with warm water could also help with morning sickness.</p>

<p>Although this is a common symptom, it is still important that you visit your doctor to ensure that the condition you are suffering from is not <a href="https://mylofamily.com/article/nausea-vomiting-during-pregnancy-causes-prevention-treatment-and-red-flags-150200">hyperemesis gravidarum</a>. In an extreme situation, one may experience persistent vomiting that could eventually lead to dehydration or even electrolyte imbalances.</p>

<h3><strong>2. Hydration</strong></h3>

<p>Always keep your body hydrated. Use the water Reminder app or set an alarm to intake water regularly. You can also consider having coconut water. Thus, this is because coconut water contains potassium which can help in preventing dehydration. Apart from that, make sure to drink at least 9 to 13 glasses of water every day.</p>

<p>Sometimes, the hormonal fluctuations caused due to pregnancy can lead to a quick loss of fluids from the body. Thus, this can also increase the rate of loss of electrolytes from the body. Therefore, one will need to constantly cater to their body&rsquo;s water requirements, especially during pregnancy, when the needs are normally increased.</p>

<h3><strong>3. Comfy Sleep</strong></h3>

<p>Few moms find it difficult to identify a <a href="https://mylofamily.com/topic/sleeping-positions-4273">better sleep position</a>. One may also have to encounter insomnia thus eventually having to go through sleep deprivation. To have a comfortable sleep, consider purchasing maternity pillows or listening to soothing music.</p>

<p>Apart from that, there are numerous other things that you can do to sleep peacefully. Lying on your left side can help in increased blood flow to the uterus as well as the fetus. However, sleeping on the right side or even on the back can cause blood flow, potentially harming the baby.</p>

<h3><strong>4. Share the work</strong></h3>

<p>Moms usually feel tired of the changes in the hormones and the body and need some extra support from their partners. Therefore, consider sharing household work with your partners to reduce the burden on your body. Apart from that, you can also consider hiring a maid during this phase, since it can help you in various ways even after childbirth.</p>

<p>As for office work, consider opting for maternity leave or flexible working hours. However, when you reach the 34-weeks pregnancy mark, consider resting as much as possible. Thus, this is because a new mom will need a lot of time to prepare herself before childbirth.</p>

<h3><strong>5. Maintain a Planner</strong></h3>

<p>Maintaining a planner containing diet charts, new appointments as well as various other medical records could come in handy during this phase. Apart from that, when it comes to your pregnancy diet chart, make sure to follow it strictly. Keeping a weight gain record can also help you track your baby&rsquo;s growth process.</p>

<h3><strong>6. Dresses</strong></h3>

<p>During your first month of pregnancy, your baby bump may not be very evident. Thus, in such situations, consider opting for loose and comfortable cotton clothes. Refrain from purchasing tight <a href="https://mylofamily.com/store/category/maternity-dress-5366">maternity clothes</a> since these may not be quite comfortable.</p>

<p>Indeed, pregnancy can be an important time in a woman&rsquo;s life, where her body may go through numerous changes causing physical discomfort including back pain and sore muscles. Therefore, wearing comfortable clothes during this period can turn out to be very important. It can reduce discomfort as well as make it easier for you to tolerate various changes in your body.</p>

<h3><strong>7. Attention to Bras</strong></h3>

<p>Your breasts may feel a bit sore or even achy. Apart from that, the size of your breasts may also increase in the next few months. To keep yourself prepared during these situations, consider purchasing new and comfortable bras.</p>

<p>If your nipples are sore, you can consider massaging with various essential oils or even coconut oil. This will relieve the soreness. <a href="https://mylofamily.com/essentials/maternitynursing-bras-non-wired-non-padded---pack-of-3-with-free-bra-extender-sandalwood-persian-blu-1374">Comfortable maternity bras</a> can also help you get through this phase of pregnancy.</p>

<h3><strong>8. Self-care</strong></h3>

<p>Make sure to keep yourself pampered during this phase, because once your baby is born, you may have to spend all your time with the child. Consider booking an appointment with your nutritionist to learn which foods can be nutritious for you as well as your baby during this phase. Indeed, eating healthy food can help you deliver a healthy baby.</p>

<p>Self-care isn&rsquo;t just related to what you eat or what you do, but it is also influenced by the kind of people you spend time with. You can plan out a fun evening with a few of your girlfriends or go on a date with your spouse!</p>

<h3><strong>9. Maternity Books and Pregnancy Apps</strong></h3>

<p>Since this is a very new phase in your life, educating yourself could turn out to be very beneficial, especially in the long run. It is indeed high time to download a few pregnancy applications and get your queries cleared. Apart from that, you can also start reading a few maternity books.</p>

<p>Joining pregnancy classes can also provide you with much-needed guidance. Pregnancy classes educate you on how to breastfeed your baby and cater to your child&rsquo;s needs during the initial stages. Besides, these classes help you stay prepared before and after childbirth.</p>

<h3><strong>10. Maintain a tracker</strong></h3>

<p>Keeping a track of your weight can help you keep the changes in your body under check. If you ever come across any change, make sure to seek medical advice. Sometimes, gaining a lot of weight during pregnancy can eventually lead to the birth of an overweight baby. Thus, this can result in various delivery complications, c-sections, or even obese children.</p>

<h3><strong>11. Skincare</strong></h3>

<p>If you had a skincare ritual before pregnancy, then it may be time to look into your <a href="https://mylofamily.com/store/category/skin-care-5356">skincare products during pregnancy</a>. Thus, this is because one cannot continue using certain products during this phase. Some of the potential chemicals in the products may lead to miscarriages as well as other birth defects.</p>

<p>For example, many doctors advice new mothers to stop using tretinoin during pregnancy. Tretinoin is potent retinol that is used for numerous skin conditions. Before changing your skincare products, consider getting in touch with your dermatologist to learn more about which products to use during pregnancy.</p>

<h3><strong>12. Walks</strong></h3>

<p>This can turn out to be one of the most helpful activities during pregnancy. Since you cannot perform intense workouts, one may have to stick to light exercises. Besides, walking every day can help you stay relaxed, apart from calming your mind. Morning walks are usually considered the best during pregnancy.</p>

<p>Other benefits of walking include reduced risk of <a href="https://mylofamily.com/article/what-are-the-common-health-conditions-that-you-sho-25470?category=Toys-Baby-Web-category_5392">gestational diabetes</a> as well as c-section deliveries. Apart from that, you can also burn a lot of calories, thus eventually helping you keep your weight in total check!</p>

<h3><strong>13. Healthy Mind</strong></h3>

<p>You cannot just focus on a healthy body when your mind also needs the same attention. A peaceful and healthy mind can turn out to be as important as a healthy body since it has a major impact on your baby&rsquo;s overall growth.</p>

<p>Mothers that suffer from depression, anxiety, or other mental health conditions might not take enough care of themselves. Apart from that, these conditions may get them to start using drugs or consuming alcohol during such a vulnerable phase. All these habits can then eventually harm the growing baby.</p>

<h3><strong>14. Better Relationship</strong></h3>

<p>Although experiencing mood swings is quite common during pregnancy, you must consider enhancing your relationship with your partner since this can help you in easing out various situations.</p>

<p>You can plan out romantic dates with your spouse or spend a weekend getaway together. Better relationships can also improve various mental health conditions during pregnancy.</p>

<h2><strong>What Are The Common Problems Pregnant Women Usually Encounter During Their First Trimester? </strong></h2>

<p>Some of the common problems that pregnant women usually experience in their 1st trimester include feeling crampy or encountering vaginal bleeding. In fact, it is also quite common for a <a href="https://mylofamily.com/article/miscarriage-during-early-pregnancy-causes-symptoms-how-to-avoid-155203">miscarriage</a> to occur during the first trimester. Besides, if you have already begun experiencing a miscarriage, there isn&rsquo;t anything you can do to make it stop. Any treatment that you opt for will mostly focus on preventing infection as well as heavy bleeding.</p>

<p>Apart from that, you may also feel tired all the time. It is quite common to sleep throughout an entire day. In fact, your family members may notice your sudden mood changes even for very silly reasons. All of these changes indicate your ongoing first trimester of pregnancy.</p>

<h2><strong>What Foods Should You Consider Having In Your First Trimester? </strong></h2>

<p>Your baby&rsquo;s overall energy needs may not be very big during the 1st trimester of pregnancy. In fact, you must consider eating around 2000 calories every day during your initial trimester season. Yet again, your doctor may recommend either more or fewer calories depending on your physical activity status.</p>

<p>Consider eating three meals every day, excluding a few snacks. Make sure to eat food that is both nutritious as well as tasty at the same time. This way, you will not have to worry about the portion of serving you consume.</p>

<p>Today, numerous practitioners recommend foods that are a rich source of vitamins, macronutrients as well as minerals. All these nutrients are required for your baby&rsquo;s overall development. A few of the foods for your first trimester diet are listed below for your convenience.</p>

<h3><strong>1. Lean meat</strong></h3>

<p>This is an excellent source of protein as well as iron. In fact, well-cooked lead meat such as steak, pork, chicken, and turkey offer nutrients that act as regenerative elements for human cells.</p>

<h3><strong>2. Yogurt </strong></h3>

<p>Yogurt contains calcium as well as protein that is required for your baby&rsquo;s developing bone structure. Consider opting for a product that contains very less added sugars, apart from a few ingredients.</p>

<h3><strong>3. Edamame </strong></h3>

<p>These are mostly soybean pods that contain protein, folate, iron as well as calcium.</p>

<h3><strong>4. Kale </strong></h3>

<p>These vegetables offer a potent platter of beneficial nutrients such as vitamin K, C, E, and A as well as additional. It is also a rich source of folate and iron.</p>

<h3><strong>5. Bananas </strong></h3>

<p>Yes! Bananas indeed do act as excellent sources of potassium. However, make sure to not overeat them.</p>

<h2><strong>What Can You Do To Alleviate Stress During This Period? </strong></h2>

<p>If you are experiencing feelings of stress, anxiety, or even fatigue, then you may be in quite a &ldquo;new phase&rdquo; of your life. During this phase, you must give yourself the utmost priority. Make sure to take excellent care of yourself. Consider feasting on nutritional food daily. Apart from that, you may also need a lot of rest, exercise, and pampering.</p>

<p>It is also important to completely quit smoking or alcohol during this phase since these habits can have quite a dangerous impact on your developing baby. You may also want to schedule time for yourself in order to avoid negative circumstances. Try to ask for help as much as possible during this stage.</p>

<p>Taking stress for quite a long time can result in numerous health problems, including grave heart diseases as well as <a href="https://mylofamily.com/article/warning-signs-and-symptoms-of-preeclampsia-you-sho-25461">abnormal blood pressure</a>. Besides, it can increase your risk of giving birth before your baby finishes its 37 weeks in the womb. In fact, it can also lead to the birth of underweight babies.</p>

<h2><strong>Conclusion </strong></h2>

<p>Your first trimester is responsible for the majority of your baby&rsquo;s growth. In fact, your baby&rsquo;s overall body structure, as well as numerous organ systems, develop in the first three months of your pregnancy. Apart from that, miscarriages or birth defects may also be quite common. Since you are sure to go through first trimester body changes during this phase, consider embracing these changes with your whole heart. It is a guarantee that this will be one of the most memorable phases of your life!</p>

<h3>References</h3>

<ul>
	<li>U.S. Department of Health and Human Services. (2021) .Body changes and discomforts</li>
	<li>UNICEF. Your first trimester guide.</li>
</ul>


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