During the latter half of pregnancy, it is important to maintain a healthy and balanced diet and exercise regularly, unless advised otherwise by your healthcare provider. Good nutrition helps you handle the extra demands on your body as your pregnancy progresses. And adequate exercise gives you strength and maintain a healthy weight. Here are some guidelines:
The nutritional needs of a baby reach their peak during this time of rapid growth. This trimester still calls for higher levels of iron as well as protein. They are crucial to maintain increased blood volume, the growth and cellular development of your baby and a healthy placenta.
- Eat a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, low-fat dairy products and healthy fats and focus on nutrient-dense foods. Incorporate plenty of calcium-rich foods, such as dairy products, leafy green vegetables, and fortified foods.
- Avoid or limit processed foods, sugary drinks, and foods high in saturated fats or added sugars.
- In the final 3 months of your pregnancy, you’ll need an extra 200 calories a day. Include nuts, avocados, chickpeas, sweet potatoes, red meats, pork, chicken, salmon or other oily fish, beans, whole milk, eggs, cheese, full-fat yogurt and such which are considered high-calorie foods.
- Get enough iron from sources like lean red meat, beans, and fortified cereals.
- Drink plenty of water to stay hydrated.
The third trimester of pregnancy is filled with all sorts of thoughts, emotions, anxieties and even more physical changes. Just 20 minutes of exercise a day can ease many of these symptoms, give you a boost of energy, and strengthen your body for delivery.
- Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as walking, swimming, or prenatal yoga, pelvic floor exercises.
- Avoid contact sports, activities with a high risk of falling, or other activities that may put you and your baby at risk.
- Listen to your body and don’t push yourself too hard.
- It is important to stay active, but also to rest as needed.
- Remember to always consult with your healthcare provider before starting or changing any exercise or diet regimen during pregnancy, as every pregnancy is unique and there may be medical considerations that need to be taken into account!
It’s important to note that every pregnancy is unique, and some women may require modifications to their diet and exercise regimen based on their individual needs and medical history. Consult your gynaecologist to develop a plan that is right for you.