Why should you follow a diet in the last months of pregnancy?
From the 30th week, expectant mothers often experience swelling, heaviness in the digestive organs, loss of strength and lack of vigor. All this can develop against the background of poor nutrition.
After a woman sees 2 coveted stripes on the test, her refrigerator, or rather the products that are in it, should immediately change. Instead of fatty, salty, smoked and pickled foods, you need to give preference to baked, fresh and boiled natural products. Instead of eating 3 times a day, doctors advise eating 5-6 times a day in small portions. Nutrition in the last weeks of pregnancy should be as healthy, varied and light as possible. Otherwise, you can forget about feeling normal.
During the 8th and 9th months of gestation, the foods taken by the mother should contain sufficient amounts of vitamins, iron, folic acid, calcium and other microelements. Also, the diet in the last weeks of pregnancy must necessarily combine the optimal level of fats, proteins and carbohydrates. And also take into account the need of the female body for these components of proper nutrition.
Attention! It is especially important for expectant mothers to monitor their weight. Try not to allow his gain to be more than 600 grams per week. Otherwise, this is fraught with the development of serious health problems. And it is not advisable to “acquire” them in the last weeks of pregnancy.
It is the adherence to the correct diet while carrying a baby that will allow you to keep your weight normal, without leading to complications such as poor or, conversely, excessive weight gain.
Nutrition in the last month of pregnancy, or rather the menu of a pregnant woman, should be done wisely. It is better to eat food at the same time, in small portions. At the same time, you should try to chew your food thoroughly. Between 3 main meals, you need to make light snacks, which should be quite nutritious and varied.
Indications and contraindications for using the diet
Let's figure out when a diet is indicated during pregnancy. A diet may be prescribed in the following cases:
- initial excess weight;
- weight gain of more than 500 g per week;
- allergy;
- the appearance of protein in the urine;
- mother's illness.
Before choosing a diet, you should definitely find out from your doctor whether you have any contraindications to its use.
Diet food is contraindicated:
- for diseases of the gastrointestinal tract;
- for diabetes mellitus of all types;
- for oncological diseases;
- during exacerbation of chronic diseases;
- after surgical interventions.
Judging by the reviews on the forums, expectant mothers, on the advice of their doctors, often have to resort to diets or fasting days. It is also noted that following the advice of nutritionists brings good results.
Drinking regime in the last month of pregnancy
By eating right, the expectant mother will be able to protect herself from the development of edema. It is they who significantly complicate the work of the female body, along with a large belly. The amount of fluid the patient drinks throughout the day also plays a significant role.
The “drinking” menu for the 9th month of pregnancy is as follows:
- the amount of tea, coffee, and even more so soda should be kept to a minimum;
- You should try to drink 2-2.5 liters of clean water per day, which depends on the woman’s build and physique;
- Natural juices, compotes, fruit drinks and dairy products are required in the daily diet.
Proper and balanced nutrition at the end of pregnancy will help protect the expectant mother from heartburn, which brings many unpleasant symptoms for a pregnant woman. To get rid of it, doctors advise drinking half a glass of milk or lightly salted mineral water after each meal (it is better to choose it without gas).
Recommended Products
Some foods in the last months of pregnancy cause constipation, bloating, and high gas formation, so following a diet is extremely necessary for the normal well-being of the expectant mother. To avoid problems with the digestive tract, doctors advise eating the following dishes and foods more often:
- soups (meat and vegetable);
- milk porridge (preferably liquid);
- dried fruits;
- fresh vegetables and fruits in moderation;
- dairy products.
Important! The nutrition of a pregnant woman in the 9th month of pregnancy should be monitored by a doctor, since prescribing a diet on your own is strictly prohibited. The doctor will take into account all the characteristics of the patient’s body and tell you which foods can be taken and what needs to be eliminated from the diet.
Food should not only be natural, but also cooked correctly
Why "after six"?
All folk sayings and proverbs were invented for a reason. So in the saying that you need to eat breakfast yourself, share lunch with a friend, and give dinner to your enemy, there is a deep meaning. Doctors around the world have long believed, and not without reason, that in the evening hours metabolism, as well as all other processes in our tired body, slow down. We can say that the body prepares itself for a full, healthy sleep. In connection with this feature, a logical conclusion follows - the later we have dinner, the more likely the food eaten at that time is to harm our figure.
Yes, the evening meal is almost entirely used to build fat tissue. Where should she actually go? We don’t spend energy anywhere in the evening, but it needs to go somewhere. This is a disastrous result. Is the “Don’t eat after six” diet effective? Definitely yes! Another not so obvious point is that noticeable weight loss occurs precisely at night, and not during the day. Imagine that we sleep and lose weight, and you may be surprised by this fact the next time you are actively sweating in the gym during the day. So, an organism that is losing weight on its own should not be additionally loaded with evening food.
Recommendations for the content of nutrients in products
Although the last 2 months of gestation are equally difficult and difficult, during each of them the woman is required to adhere to a certain diet.
What to eat in the penultimate month of pregnancy:
- Particular preference should be given to beef, apples, cabbage, greens, spinach and liver. After all, they contain a large amount of iron;
- vegetable oil - it contains a high level of vitamin E. However, you should not eat it with spoons - just season the salad with it;
- Sources of vitamin C, which is very important for the health of mother and child, are fresh vegetables and some fresh fruits. But it is better to avoid citrus fruits, as they can cause allergies;
- meat, liver, legumes, cheeses and other dairy products, eggs and cereals are rich in vitamin B, so it is also advisable to include them in the daily diet;
- A prerequisite for pregnant women is calcium intake. It is found in large quantities in fish and dairy products;
- greens, fruits and vegetables contain essential folic acid, which is especially important for the female body, regardless of the stage of pregnancy.
What to eat at 9 months pregnant? In this case, the expectant mother’s diet needs to be slightly changed:
- Stewed vegetables, eggs, fresh vegetables and fruits, fruit drinks, milk and compotes based on dried fruits are of particular benefit to the body;
- do not exclude their menu from bran, yoghurts, cottage cheese, cheese, herbs, soups and kefir;
- you need to be careful when choosing dairy products - doctors advise choosing low-fat products;
- Porridge should be present in the diet every day. You can eat everything except semolina, since it is a heavy food.
What to give up
What should pregnant women not eat in their last month? The list of prohibited products includes:
- seafood;
- chocolate and other sweets;
- mushrooms;
- citrus;
- honey;
- fast food;
- smoked, pickled and salted products;
- soda.
Attention! It is important to try to choose not only natural food, but also monitor its quality. It is permissible to eat only fresh foods that cannot become the culprits in the development of food poisoning. Otherwise, serious harm may be caused to the health of the mother and child.
What does a sample menu look like in the last month of pregnancy?
Nutritionists advise expectant mothers to eat small portions at the same time. This will help avoid overeating and will not put too much strain on the digestive organs.
The diet for the 9th month of pregnancy should look like this:
Breakfast
It is best to start your first meal with porridge. The most optimal and healthy option is oatmeal, rice or buckwheat porridge with milk. To saturate your body, it is recommended to eat a boiled egg or a small piece of boiled low-fat meat.
You can end your first meal with a glass of milk or unsweetened tea with a cracker or biscuits. It is recommended to avoid instant cereals, flakes and muesli, as they often contain a lot of dyes and preservatives.
Dinner
At lunchtime, it is best to eat light soups cooked in low-fat broth. An excellent option is solyanka, cabbage soup, chicken or fish soup. It is advisable to try to eat hot liquid food first, as it has a great effect on digestion and improves the functioning of the entire gastrointestinal tract.
For the second course, you can cook porridge, a light salad of vegetables or fruits, potatoes, pilaf or other favorite dishes. They will have maximum benefits, but few calories. The main thing is not to make dishes too salty or seasoned. It is not recommended to season salads with mayonnaise. It is better to replace it with butter or low-fat sour cream. Don't forget the bread. It will not only make you feel full, but will also help add many useful substances to the body.
Dinner
The last meal should be light, but nevertheless nutritious, so that the expectant mother does not want to eat throughout the night. You can cook porridge, vegetable stew, stewed potatoes or other favorite recipes. The last meal should be taken 2-3 hours before bedtime, which will help avoid heartburn and also not strain the digestive organs before a night's rest.
Video: diet in the last month of pregnancy
Other Diet Conditions
In between main meals, you can eat fruits, drink yogurt or kefir, cottage cheese, toast with cheese, and so on. This will help make you feel full and prevent you from feeling hungry throughout the day.
Particular attention must be paid to the drinking regime. The expectant mother should drink at least 1-1.2 liters of water per day. But it is important to take into account the presence or absence of edema. If they are present, you should drink only 700-800 ml of any liquid.
By following the menu correctly in the last month of pregnancy, you can avoid many health problems. And also feel good during the most difficult weeks of bearing a baby. The main thing is to agree on your own menu with your doctor, since the patient’s nutrition must be comprehensive and balanced.
Sports for pregnant women
Exercising while pregnant also helps you lose weight. At any time you can engage in the following sports:
- yoga promotes physical and mental relaxation; during this period, yoga is more suitable for pregnant women, since it does not involve exercises lying on the floor;
- Pilates trains the pelvic floor muscles and improves blood supply to the fetus;
- fitball reduces lower back pain and reduces blood pressure;
- Swimming strengthens muscles and relieves stress from your back.
Exercises in the first trimester should be approached with caution. But the second one is considered the best for sports. Regular exercise increases energy and keeps your muscles from relaxing.
