Finally, it is the end of your first trimester and you have entered in the middle days of your pregnancy journey. Situations may have become quite more comfortable by now. And, you may have started feeling hungrier than before. So, you must plan a well-structured 4th month pregnancy diet for you.
As your second trimester starts, the feelings of nausea, vomiting, mood swings, etc will begin to slow down and eventually disappear. The tensions related to miscarriages will also diminish as chances of such mishaps are very minute by now. And after some time, you will start experiencing your little one’s bump on your stomach.
However, while experiencing & enjoying your 4th month journey, you must not miss upon your second trimester diet. Because in the second trimester, your baby is going to gain maximum weight. Which in turn demands healthy food consumptions from your end.
So, In this guide, you will learn everything that must be your part of 4th month pregnancy diet chart.
What’s in it for me?
- What to eat during the 4th month pregnancy diet?
- What not to eat during the 4th month pregnancy diet?
- Supplements to be taken in 4th month
- Other important tips to remember
- Best time to take medicines
So, let’s get into the most detailed guide on the pregnancy diet.
1. What to eat during the 4th month pregnancy diet?
a. Fiber dense foods
This is the time when your uterus starts to expand so as to accommodate your growing baby inside it. As a result of which, you may go through constipation problems.
So, to avoid this, you must include fiber dense foods in your diet. Doing so will not benefit you in just the 4th month but also benefit you post delivery.
Therefore, make sure you add little fiber rich foods in every meal. A few fiber-rich foods include whole grains, oats, bran & barley, green vegetables, etc.
b. Iron-rich food
Your blood volume increases in the 4th month of pregnancy. Therefore, it ultimately demands more of iron-rich food consumption. Because that is how you will be able to meet iron requirements of your body. So, eat foods like soybeans, tofu, dried fruits, eggs, spinach, nuts, and so on. This in turn will aid better growth of the foetus.
c. Vital fatty acids
During pregnancy, you must include moderate amounts of omega 3, 6, and 9 fatty acids in your diet. The reason being these acids are necessary to decrease the risks of premature labor and low birth weight. As well as, it is also helpful for maintaining good heart health, reproductive system, skin, hair, and bone growth in the child.
d. Calcium-rich foods
It enhances stronger bone growth in your child. So, your doctor may also have prescribed you a few calcium pills. However, along with that, you can also have 2 glasses of milk daily to ensure healthy bone growth in the baby’s body. Other calcium richer sources are milk, yoghurt, cheese, almonds, etc.
e. Zinc & Vitamin C
Including zinc in your second trimester diet will facilitate healthy development of the nervous & immune system. Also, this nutrient is essential for building proteins. A few examples of these foods are oyster, spinach, mushrooms, pumpkins, etc.
On the other side, vitamin C is necessary to absorb iron in the blood. Examples of vitamin C rich foods are tomatoes, oranges, sprouts, leafy greens, etc.
If you are not feeling nauseous, then it’s the perfect time to include meat in your diet. Because, it will help you gain weight at a faster pace that is recommended if you are underweight. However, make sure that it is thoroughly washed before and cooked well. As otherwise, it may contain bad bacterias that somehow affects your’s and baby’s growth.
g. Protein & Carbs
The next important thing to include is protein & carb dense foods. As in, proteins are the building blocks of every muscle, tissue, and the DNA. And, carbs are a great source of energy. So, you should consume nuts, seeds, soybeans, rajma, dosa, dal, wheat roti, etc in your 4th month pregnancy diet.
h. Fruits and green veggies
Last but not the least, you must include fresh fruits and vegetables in your diet. They are a richer source of vitamins, minerals, and other nutrients. You will get a lot of energy through its consumption. However, you should only eat veggies that are completely cooked. It will protect you from multiple bacterial infections.
2. What not to eat during the 4th month pregnancy diet?
a. Refined flour
Refined flour or Maida is often hard to digest. As well as, it does not contain much nutritional content. So, it can create problems like constipation and can also lead to problems like haemorrhoids after delivery.
With this, it also increases the sugar levels in the body which can lead to gestational diabetes. Therefore, it is always better to eat whole wheat foods rather than refined foods.
b. Raw eggs & undercooked food
Generally, raw eggs or less cooked food may contain harmful bacterias. The consumption of which is not good for your and baby’s body. In other words, it can lead to food poisoning. So, it is always good to avoid eating raw eggs or undercooked veggies.
Consuming high levels of caffeine will not only make you feel sleepless but also sometimes cause nervousness & irritability in pregnancy. Also, it increases your heart rate and is often linked with miscarriages. So, you must not consume caffeine-rich foods. However, if you wish hard, you can limit your caffeine consumption to a certain extent.
3. Supplements to be taken in 4th month
Generally, gynecologists will prescribe you supplements looking at your healthy history and food preferences. These supplements will help boost your energy levels. Below is the list of supplements that you can expect your gynecologist will provide with:
a. Iron rich supplement
This is one of the common supplements that is provided by gynecologists to almost every pregnant lady. As in, in these days, there is a high requirement of iron in the body. So, taking iron supplements assure sufficient blood flow and you do not feel low on energy.
b. Folic acid supplement
Folic acid is suggested to every lady during and even before pregnancy. Why is it so important is as it prevents major birth defects & neural tube defects in your child. That’s the reason many gynecologists suggest this supplement.
c. Vitamin D supplement
With this, the gynac may also prescribe vitamin D tablets based on your blood test reports. Although we get vitamin D naturally from sunlight, many women in India suffer from its deficiency. As a result of which, your gynecologist will prescribe you supplements.
Lastly, your gynac may also prescribe you other medicines if you get conditions like high blood pressure, anaemia, gestational diabetes, etc.
4. Other important tips to remember
Besides this, there are many other important things that you should remember & follow daily during your pregnancy. The major important things are mentioned below:
- Stay hydrated with 8-12 glasses of water throughout the day. This will lower the constipation problems.
- If you develop allergic reactions after eating a certain type of food, then consult the same with your gynac.
- Every mother experiences nauseated to different kinds of fruits. But if you are not willing to eat normal veggies & roti, then share the same with your gynac. He or she will help you come up with a good solution.
- Concentrate on gaining weight if you are underweight. As that is how your baby will get enough nutritious value.
- If you are overweight, then you can stay limited to your regular pregnancy diet. Or else, your gyno will help you design a good diet chart for you.
- Eat healthy food cooked at home and avoid junk food because of hygiene factors.
- Never stay hungry. Eat smaller food portions throughout the day.
- Take your medicines on a time to time basis.
5. Best time to take medicines
Below are the things that you must remember before taking your medicines. These are the general guidelines that you can follow. However, you can also check with your gynecologist in case of any doubts.
- Iron supplements are best when taken on an empty stomach. Or else, approximately an hour before a meal.
- Prefer to take iron supplements with a glass of nimbu paani (lemonade) or amla(gooseberry) juice. Because vitamin C helps the body to absorb iron into the blood.
- Calcium in dairy products or tannins in tea or coffee decreases the iron absorption in blood flow. So, it’s better that you leave a gap of 2 hours before or after taking iron pills.
- Same reason why you should not be taking up iron & calcium medicines together. So, while taking the medication, keep a gap of at least 4 hours between these two medicines.
- Based on your blood reports, you will have to take vitamin D medicines if prescribed by a doctor. Either daily or occasionally in the form of high dose injection.
- Do not self medicate. As otherwise, it may harm your little baby.
So, to conclude, you must stick with a nutritious and balanced 4th month pregnancy diet. It will ensure throughout development of foetus in your womb. Besides this, you should stay relaxed, calm, and chilled out every time. Stressing out too much will just worsen your health.
Even if some day, you feel a bit anxious or sad for whatsoever reason, then have a talk with your loved ones or gynecologist for that matter. Resolve any doubts if you have any.
The last thing to remember is that this motherhood is one of the most wonderful times of your life. So, just eat, exercise, sleep, and enjoy your pregnancy journey.
You may also read- 5th Month Pregnancy Diet Guide And Basic Eating Habits
Answer: Yes, it may cause complications like premature delivery. However, you can increase your weight during pregnancy as well by following the right diet.
Answer: Yes, it increases the risks of miscarriages in women. Also, it increases the risks of heart defects & neural tube defects in newborn babies. However, you can consult with your gynecologist for solutions.
Answer: The BMI ranging between 18.5 to 24.9 is good to get pregnant.
Answer: Have a balanced diet including every fruit, vegetable, and dairy product. It will nourish your body throughout.
Answer: Excess coffee consumption can increase heart rate. Which is not good for your baby’s health. It also increases the frequency of urination which may cause dehydration. So, always drink moderate cups of coffee throughout the day if you wish to drink it anyhow.