Your 7th Month Pregnancy Diet Chart


In the seventh month of the pregnancy, your diet should focus on providing your growing baby with nutrition and health. You also need to eat foods that will give you enough nutrients that will help you stay strong and healthy after the birth of your child.

During this month, you should eat food that provides you with a minimum of 450 additional calories every day. You can achieve this by eating small portions throughout the day instead of large meals. You also need to eat in moderation to avoid any complications.

Here are the foods that you need to include in your seventh-month pregnancy diet.

Food rich in iron and protein
In the seventh month of the pregnancy, you need extra iron to fight off anaemia or haemorrhage during your delivery. You also need additional protein for the proper growth and development of your baby’s muscles and tissues. Red meat, poultry, beans, rice and seeds are the best foods from where you can get both protein and iron. These are also rich in amino acids that helps in the rapid growth of your baby.

Vitamin C
To make sure that the iron you take from the different food sources are properly absorbed by your body, you need to eat foods that are rich in Vitamin C. This ensures that your body and your growing baby gets enough iron during the pregnancy. Citrus fruits, broccoli and green peppers are packed with this vitamin and can be included in your pregnancy diet in the seventh month.

Food rich in calcium
Taking calcium rich foods is important throughout the pregnancy. However, during the seventh month it is especially crucial. This is when the calcium arrangement in your little one’s skeleton takes place. Doctors recommend taking at least 1000 mg of calcium daily during the seventh month of the pregnancy. You can get this from milk and other dairy products. Oatmeal and salmon are also good sources of calcium.

Foods that have DHA
DHA is essential for the proper development of your little one’s brain. Foods like eggs, milk and juices are rich sources of DHA. Doctors recommend taking about 200 mg of DHA in your diet in the seventh month of the pregnancy.

Fibre-Rich foods
Constipation is a common symptom during the seventh month of the pregnancy. You can avoid this by taking foods that provide fibre to your body. Fresh vegetables and fruits, dried fruits and whole grains are good sources of fibre to include in your diet. You can also include legumes.

Foods rich in folic acid
Folic acid is very important in the seventh month of your pregnancy. It helps to prevent the risk of your baby developing neural tube defects. You should eat at least 600-800 mg of folic acid every day. Foods such as dark leafy vegetables, strawberries, oranges and oatmeal are good sources of folic acid.

Foods with Magnesium
You need at least 350 to 400 mg of magnesium daily during the seventh month of the pregnancy. This helps you prevent premature labour and also helps to reduce leg cramps and muscle pains. You can get magnesium from foods including artichoke, barley, beans, almonds, oats, bran, black beans and pumpkin seeds.

What foods not to have in the seventh month of your pregnancy
In the third trimester, you can be affected by constipation, heartburn, fatigue and swelling in the hands and feet. To avoid these side effects, you need to avoid foods that are spicy and high-fat. You should also avoid high-sodium foods, junk food, caffeine, alcohol and tobacco.

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