As you know this is the last month of pregnancy, therefore you have to follow a certain 9 month pregnancy diet plan.When you enter in your 9th month of pregnancy, you will get to know that there are quite a few challenges that you need to face.
you will no doubt feel heavy and probably a quite uncomfortable. There is also the excitement and anticipation of the coming bundle of joy.
Foods which should be Included in Your 9th Month of Pregnancy Diet:
At this stage of pregnancy, the development process of your baby is almost complete. Baby’s weight will increase rapidly and his/her brain and lungs will continue to develop.
At this stage, it is very crucial for you to be careful about what you eat. Your digestive system can be affected due to the rapid weight gain. Therefore, you should continue with the balanced and nutritious diet you follow the early months but in larger servings.
Here is a list of foods that should be in included in your 9th month of pregnancy diet:
- Grains and Whole-Grain Breads: 6 to 11 servings a day
- Fruits: 2 to 4 servings a day
- Vegetables: can be more than 4 servings a day
- Dairy Products: about 4 servings a day
- Foods Rich in Protein: Almost 3 servings a day
- Hydration: Minimum of 2 liters of pure drinking water every day
When you eat healthy and nutritious foods, you guarantee yourself a problem-free pregnancy. You can prevent problems like constipation and heartburn by simply consuming a balanced diet.
This will also help in your baby’s proper development and growth. Which will result in a healthy baby without any kind of complications.
You should Include the following in your 9 month pregnancy diet plan:
Fiber rich foods are pretty much essential at this stage of pregnancy. Such as land or sea vegetables, whole grain breads, fruits, cereals and dates, etc.
Pregnant women need atleast twenty-seven milligrams of iron a day. Which is double the amount a normal woman requires, according to ACOG. Extra amount of the mineral is helpful to make more blood supply to the baby with oxygen. Getting too little iron throughout pregnancy can lead to anemia, a condition resulting in collapse and raises the risk of infections.
Foods Such as fish, egg yolk, chicken, lentils, broccoli, spinach, peas, soybeans, berries, and dried fruits like prunes, raisins are rich in iron. At this stage of pregnancy, a women should consume a minimum of 3 servings of iron-rich foods a day.
Calcium maintenance becomes most important during this stage of your pregnancy which is why it is important for you to eat plenty of calcium-rich foods. Such foods include collard greens, dairy products, oatmeal, almonds and sesame seeds.
Vitamin C-Rich Foods
Foods rich in vitamin C are also important during your 9th month of pregnancy. Eat plenty of citrus fruits, tomatoes, strawberries, broccoli and cauliflower.
Folic Acid-Rich Foods
It is also known as folate when originate in foods. It is a vitamin B that is vital in helping to prevent birth faults in the baby’s spine and brain, known as neural tube faults. To avoid birth defects such as spina bifida, you should consume foods that are rich in folic acid content. Green leafy vegetables and legumes like lima beans, chickpeas and black-eyed peas should be a part of your daily diet.
Vitamin A-Rich Foods
Spinach, carrots, sweet potato, cantaloupe and other rich sources of vitamin A should also be included in your diet during this stage of your pregnancy.
Pregnant women should take in good protein sources such as tofu, meat, eggs, nuts, poultry, cheese, fish, beans, and milk at every meal to help the baby’s growth.
9 Month Pregnancy Diet What to Avoid
Most foods are safe to eat, but there are some foods that you should avoid during pregnancy.
You should avoid Raw seafood and undercooked beef or poultry because of the increased risk of contamination with coliform bacteria, salmonella, and toxoplasmosis.
` Deli meats are known to be contaminated with listeria, which is really risky for pregnant women and can lead to miscarriages. Listeria has the ability to cross the placenta and can infect the developing baby. It could also lead to infection or blood poisoning and may also be life-threatening. If you are pregnant and you want to eating deli meats, make sure that you expose the meat to heat until it is steaming.
Fish with Mercury
During pregnancy, fish that contain a high amount of mercury should be avoided. Consumption of Mercury during pregnancy can lead to the developmental delays and can cause brain damage.
A sample of these types of fish includes shark, swordfish, king mackerel, and tilefish. Preserved, chunk light tuna generally has a lower amount of mercury than other tuna, but you should still eat it in moderate amount.
You should also avoid particular types of fish that are used in sushi due to their high levels of mercury.
A pregnant woman should also avoid chilled and smoked seafood which are often labeled as lox, nova style, preserved because it can contain listeria. These are safe to eat only when they are used as an ingredient in a meal that has been well cooked, such as a casserole. This type of fish is often present in the deli portion of your grocery store. Shelf-safe or canned smoked seafood is usually fit to eat.
Fish Exposed to Industrial Pollutant
You should also avoid fish from polluted lakes and rivers that may be exposed to high levels of industrial polychlorinated biphenyls. Mainly people who fish in local lakes and streams should be aware of this danger. These fish include bluefish, striped bass, salmon, pike, trout, and walleye.
You better stay in touch with the local health department or Environmental Protection Agency to know which fish are safe to eat for you in your area.
You should avoid raw eggs or any foods that can contain raw eggs because of the possible exposure to salmonella. Some household Caesar dressings, homemade ice cream, mayonnaise, or custards or Hollandaise sauces are made with raw eggs. If the recipe is well cooked, this will greatly reduce the exposure to salmonella. Factory-made ice cream, eggnog and dressings, is made with pasteurized eggs and are fit to eat
Restaurants should be using pasteurized eggs in any recipe that is made with raw eggs, such as dressings or Hollandaise sauce.
Imported soft cheeses should be avoided because it may contain listeria. You would need to avoid soft cheeses such as Camembert, brie, Roquefort, Gorgonzola, feta, and Mexican style cheeses like queso Blanco and queso fresco, unless they are made from pasteurized milk. All other soft non-imported cheeses which are made with pasteurized milk are safe to eat.