When you are 8 months pregnant, you are in your last trimester. Your baby is growing rapidly and will need a lot of nutrition to aid in healthy development. Your appetite might increase and may even continue to have cravings for certain food items. While pregnancy is the time to satiate all your senses and pamper yourself, you need to be cautious of what you eat. Whatever you are eating is reaching your baby.
A well-balanced diet during pregnancy includes multiple sources of essential nutrients for both mother and the baby. These food items must be easily available, seasonal and easy to digest too. You can also consult a nutritionist and come up with a pregnancy diet plan for each trimester.
Many women follow a pregnancy diet plan and make alterations to it depending on which trimester or week of the pregnancy they are in. You can add or remove food items depending on blood test results, cravings and aversions.
When you are 8th months pregnant, it is important to consume foods rich in both vitamins and minerals. Ensure you get enough of the following for a healthy and safe pregnancy.
1. Iron - Iron is essential in producing red blood cells in the fetus, which is responsible for carrying blood, oxygen and nutrients through the body. Many pregnant women become anemic due to the increased iron demand. So ensure you include multiple sources of iron such green leafy vegetables, nuts and seeds, dates, figs, legumes.
2. Calcium – Calcium is important for bone and teeth formation in your baby. A pregnant woman also needs more calcium than usual to ensure her bones are strong enough to support the increasing weight and for lactation after delivery.
3. Carbohydrates – Carbohydrates provide essential fuel to carry on your daily tasks including supporting the growing fetus. So, do not avoid carbs just because you are gaining weight during pregnancy, but replace your simple carbs with complex carbs such as whole grains, pulses and legumes.
4. Protein – Protein is essential in the formation of cells, muscles, skin, bones and hormones for your baby’s development. When you are in the final trimester, the baby is growing quickly and you need enough protein to support this.
5. Fiber – Digestive issues are a big part of pregnancy. Eating foods rich in fibre can help smoothen your bowel movements and reduce constipation.
Include the following food items in your 8th month pregnancy diet plan:
1. Fresh Fruits – Fresh and Seasonal Fruits should be included in the diet, as fruits are the source of antioxidants, rich in Vitamin C and Potassium. Fruits like bananas are rich in potassium, which is very important to maintain the electrolyte balance in the body and signal your muscles for contractions. Fruits like oranges, mangoes and lemons are rich in vitamin C and also help you stay hydrated. Avocados and apples are rich in other vitamins and fibre, which can help in better digestion.
2. Fresh Vegetables – Local and seasonal vegetables like carrots, tomatoes and green leafy vegetables can help meet your daily nutritional requirement and add fibre to the diet, during pregnancy. They support the baby’s development as well. Ensure you wash the vegetables thoroughly to avoid any bacterial infections.
3. Dairy Products – Products such as milk, curd, cheese and other dairy products are rich in vitamins and minerals that are essential for both the pregnant mother and the fetus.
4. Meat – If you eat meat, try to including chicken/poultry and fish to meet the omega 3 requirements. While they are a rich source of iron and protein, you should be cautious while consuming them. Few variety of fishes can contain mercury, which can cause damage to your baby’s developing brain and nervous system. Consuming undercooked meat/chicken/eggs can be very dangerous as it can contain many bacteria, which can affect both mother and baby.
5. Nuts & Nut Butter – Nuts, dry fruits, and nut butter like peanut butter/almond butter are rich in protein, fibre, minerals and healthy fat. They are rich in nutrients, do not increase your weight and can be the perfect snack to carry around when taken in moderation. Every time a pregnancy hunger pang hits you, you can chew on a handful of nuts. And don’t worry about the fat, fat is essential for your baby’s brain and visual development.
Your 8th month pregnancy food must be healthy and safe. Here are some foods you should avoid in the last trimester of your pregnancy:
1. Unpasteurized Milk - Unpasteurized milk can contain bacteria like listeria, E. Coli, salmonella and more. These bacteria can be fatal during pregnancy. Always drink your milk after boiling it or opt for pasteurized milk instead.
2. Uncooked Meat - Uncooked meat like unpasteurized milk can contain many bacteria. Raw meat contains parasites that can spread even by touch. When pregnant, ensure you wash your hands thoroughly with soap, to avoid any infection. It is safer to eat cooked or well-done meat instead of raw or rare meat, when pregnant.
3. Caffeine - Too much caffeine can constrict the blood vessels, thus reducing the blood supply to the fetus. It hinders the iron absorptions in the body. If you are used to your cup of coffee or tea, check with your doctor and restrict your intake to not more than one cup a day.
4. Alcohol & Tobacco - Pregnant women must avoid alcohol and tobacco consumption. They can increase the risk of miscarriage or lead to low birth weight or premature birth. Even secondary smoking can be harmful to the developing baby.
5. Certain Fish Varieties - Fish like sharks, barramundi and swordfish, contain high amounts of mercury, which is not safe during pregnancy. If you eat fish, opt for the low mercury-containing variants and always ensure you eat them cooked.
1. Eat small frequent meals, rather than 3 larger meals/day, and try to keep a gap of 3 hours between eating and going to bed.
2. Cutting down on drinks containing caffeine, and foods that are rich in gravies, spicy or fatty, can also ease symptoms.
3. Sit up straight when you eat. It will take the pressure off your stomach.
4. Add a source of Probiotics – Curd/yogurt or Buttermilk.
5. Have a cup of Cold milk to reduce the acidity. Milk's alkaline nature can help neutralize the excess acid in the stomach and provide relief from the discomfort associated with acidity.
6. Eat alkaline Foods, like ripe bananas – also bananas are high in potassium, it may help counteract the stomach acid irritating your esophagus.
7. Eat slowly and avoid overeating. Large amount of food in your stomach may put more pressure on the valve that keeps stomach acid out of your esophagus, making acid reflux and heartburn more likely
An ideal pregnancy diet must avoid certain foods and include enough fresh fruits, vegetables, nuts and other sources of essential nutrients. Pay close attention to how your body reacts to the diet and change it if necessary. Nutrition should be prioritized over likes and dislikes at this stage.
1. Which food is good for 8 months pregnant?
· Eat foods rich in vitamins and minerals. Include a lot of fibre to avoid constipation, which is very common in pregnancy.
2. Which diet is best for pregnancy?
· A well-balanced diet that includes all types of food items is the best for pregnancy. Eating all groups of foods in moderation can ensure you get all the nutrients.
