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During the third trimester of pregnancy it is important that the mother has sufficient reserves to prepare for the moment of delivery. An adequate diet will help to face the moment of birth and the first months of postpartum with physical and emotional strength. Specialists in pregnancy and pregnancy point out that it is convenient to eat to feel strong as an oak.
Baby development according to Heidi Murkoff in What to expect when you are expecting (Ed. Medicci): This week the baby measures about 42.5 centimeters and weighs about 1,350 grams. As Murkoff recounts, while she is approaching the size she will be when she is born, she still needs to gain much more weight. Over the next two months, the baby will double and may even triple in weight. In large part thanks to the fat that she begins to accumulate under the skin. As the baby grows inside the uterus, the space is reduced and more pronounced kicks are likely to be noticed.
Mother’s diet: A third trimester with reserves!
& # 8220; During the third trimester of pregnancy, the mother should continue to nourish herself in line with the previous two months; that is, based on whole grains, vegetables, fruit, healthy fats and protein; with products of ecological origin, seasonal and adapted to the constitution & # 8221 ;, affirms Yolanda Garcia, psychologist, naturopath and maternity specialist. Adequate nutrition is essential for mother and baby to arrive physically and emotionally well at birth, with enough reserves to overcome the race that is beginning.
Arianna Bonato, gynecologist at the Marenostrum center, points out some keys for this preparation to be adequate:
a) Eating foods with a low glycemic index : & # 8220; Sugar is the fuel that keeps the baby’s boiler on. For this reason, the mother’s pancreas is under intense work throughout gestation producing insulin. To maintain blood glucose levels, it is advisable to eat at least five meals a day and introduce foods with a low glycemic index, such as nuts, whole grains, yogurts, and vegetable fats such as olive oil and avocado. Fall vegetables, such as broccoli, lettuce, onion, cabbage, garlic and chard, also have a low glycemic index & # 8220 ;.
b) Consume dark leafy vegetables : & # 8220; They are rich in beta-carotene, which participate in the synthesis of vitamin A; calcium; vitamin C and chlorophyll. Thanks to these nutrients, mother and child strengthen bones and muscles, skin, eyesight and eliminate elements of metabolic oxidation & # 8221 ;.
c) Increase vitamin K reserves : & # 8220; It is a vitamin that synthesizes the intestinal microflora and has a great role in blood clotting. Swiss chard, endive or alfalfa are foods rich in this vitamin, which passes in small amounts to the baby through the placenta & # 8221 ;.
d) Maintain adequate iron stores : & # 8220; Part of the preparation for childbirth begins at the table, and is that during birth you can lose up to half a liter of blood, although the mother is perfectly prepared to face this wear and tear. Maintaining an adequate iron store will help prevent antepartum and postpartum exhaustion. For non-vegetarian mothers, Bonato recommends eating horse meat, eggs, oily fish, prawns and prawns. Vegetarians can opt for leeks, collard greens, endive, and spinach. When it comes to legumes, lentils are the queens of iron if we combine them with a cereal and in salads with lemon juice to help absorb it & # 8221 ;.
Discomfort during these months
Feeding can also help eliminate some of the more common discomforts a mother may have during the third trimester. Yolanda Garcia points out what foods to eat if we have:
- Nerves or anguish : Foods rich in vitamin B, omega-3 and that are sedative, such as oats.
- Fluid retention-edema : Foods rich in potassium (chard, crucifers, bananas, legumes and sesame seeds).
- Reflux and stomach upset : Easy to digest foods; better cooked than not raw. Encourage relaxation before sitting at the table and starting meals with a broth with a little ginger.
- Constipation : Products rich in fiber; get light exercise and hydrate.
Attention : The information offered in this section is generic – both on the evolution of the fetus and on the mother’s diet and nutritional supplementation.To have direct advice, resolve doubts or questions, it is recommended to consult with the gynecologist or a specialized nutritionist.
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