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Healthy diet for a carrying mother

During pregnancy, an expecting mother has to make it a point to eat calorie-rich, nutritious, and easily digestible food. Increase the number of servings, as you approach the third trimester, so that you do not feel hungry. Make sure you at least drink two litres of water per day.

In the third trimester of pregnancy, an expecting mother should consume the following each day:

  1. 3-4 servings of vegetable salad
  2. 2-3 servings of fruits salad
  3. 4 servings of dairy products
  4. Whole grains 6-8 servings
  5. At least one bowl of leafy greens

An expecting mother should make sure that she includes the following kinds of food in her diet during pregnancy:

  • Fiber: To keep constipation at bay, you ought to continue consuming a lot of fiber-rich food. Bear in mind that the water in your digestive tract is quickly absorbed by fiber, so drink a lot of water and different liquids to avoid the consequences of dehydration. Here is the list of food rich in fiber:
    • Legumes
    • Food items made with whole grain
    • Vegetables like cauliflower, broccoli, celery, etc.
    • Fruits like avocados
  • Vitamin C: Vitamin C is vital for assimilating the iron from the iron-rich food. Here is the list of vitamin C rich foods:
    • Guava
    • Kiwi
    • Broccoli
    • Kale
    • Citrus fruits
    • Tomato
    • Peas
  • Proteins: Proteins are building blocks of tissues. Even during the ninth month, your baby is gaining weight and needs a lot of protein for the growth. To ensure adequate amount of protein, include the following in your diet:
    • Black Beans
    • Chicken breast
    • Lean meat
    • Soy milk
    • Chick pea
    • Egg whites
    • Tofu
    • Dairy products
  • Calcium: A significant part of the bone development happens amid the eighth and ninth month, thus admission of food rich in calcium is vital amid this time. Dairy products are rich in calcium. Remember to take low fat products for controlling the pregnancy weight. Include the following to ensure optimum calcium intake:
    • Milk
    • Yogurt
    • Paneer
    • Cheese
    • Oatmeal
    • Almonds
    • Sesame seeds
  • Iron: Maintaining optimum iron level is not only vital during the last weeks of the pregnancy but also significant for the upcoming breastfeeding phase. Here is the list of iron rich food:
    • Dark green vegetables like kale, spinach, turnip leave, etc.
    • Dried fruits like raisin, apricot, etc.
    • Food fortified with iron like cereals, pasta, etc.
    • Poultry
    • Soy beans
    • Pumpkin seeds, sesame seeds, etc.
  • Folic acid: Continue eating food with sufficient quantity of folic acid because it is necessary for the breastfeeding period too. Eat 600 to 800 micrograms of folic acid per day. Include the following in your pregnancy diet:
    • Dark leafy vegetables
    • Oranges
    • Oatmeal
    • Whole grain bread
    • Fortified Cereals
  • Carbohydrates: Carbohydrates provide calories and thereby help to maintain energy for, not only the upcoming labor and delivery but also to satisfy the role of motherhood that follows. Here is the list of carbohydrate rich food:
    • Potatoes
    • Sweet corn
    • Whole grain Pasta, whole grain cereals and bread
    • Nuts
    • Wheat
    • Oatmeal
    • Bulger
    • Legumes
    • Banana

Things to be avoided in the ninth month of pregnancy

It is best to limit the intake of caffeine, not exceeding more than 200 mg everyday. Alcohol and tobacco should be totally avoided as consumption of these have been linked to fetal and maternal complications. Likewise, avoiding artificial sweeteners is recommended, especially the ones containing saccharine. Many families ask the mother-to-be eat a lot of ghee so as to facilitate smoother delivery. However, do exercise restrain on sweets and fatty foods, as you will only add more weight. Soft cheeses and raw seafood are best avoided to prevent any risk of infection.



Lovemaking during third trimester

You can safely have sex as you get closer to your due date until your doctor says otherwise (or until your water breaks). Stop if it gets too uncomfortable or if you notice spotting or bleeding after intercourse. If that happens, contact your doctor and he or she should be able to determine the cause or suggest you come in for an evaluation.

Here are some best positions that wouldn't harm you or the fetus.

Spoon

Lie on your side curled in a C, as your partner faces your back and enters your vagina from behind. Nice and cozy.

Side by side

Lie side by side with your partner, facing one another. He slips his leg over yours (your leg is straight and to the side or bent at the knee) and enters you from an angle. Another good one for keeping his weight off your belly.

You on top

You get the picture. This one’s great for controlling the pace. (And don’t be self-conscious about your belly—it’s beautiful.)

Edge of the bed

Lie face-up on the edge of the bed, with your feet on the floor. Your partner stands or bends over you. Just make sure he doesn’t thrust too deeply.

Rear-entry

Support yourself on all fours (on the bed or floor) as your partner enters from behind. Wonderful way to get some g-spot stimulation but again, beware of major thrusting.




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