Your pregnancy diet guide in the 33rd week of pregnancy to ensure holistic wellness for you and your little one.  

Congratulations on entering 33rd week and now you are inching closer to meeting your mini-me. You might be feeling an array of emotions from anxiety to happiness anf feeling low all together. During the 33rd week of pregnancy, the baby is growing and developing rapidly, and it is crucial to ensure that the mother is getting the necessary nutrients to support this growth. A healthy and balanced diet is essential to provide the required nutrients for both the mother and the baby. In this article, we will discuss diet and nutrition during the 33rd week of pregnancy.

Calorie Requirements

During the third trimester, the calorie requirement of the mother increases to support the growth and development of the baby. It is recommended that pregnant women consume an additional 300-500 calories per day during the third trimester. These calories should come from nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.

Protein

Protein is crucial during pregnancy as it is essential for the growth and development of the baby. It is recommended that pregnant women consume around 75-100 grams of protein per day. Good sources of protein include lean meat, poultry, fish, eggs, beans, lentils, nuts, and seeds.

Calcium

Calcium is essential for the development of the baby's bones and teeth. It is recommended that pregnant women consume 1,000-1,300 milligrams of calcium per day. Good sources of calcium include milk, cheese, yogurt, leafy greens, and fortified foods.

Iron

Iron is essential during pregnancy as it is required to make hemoglobin, which carries oxygen to the baby. It is recommended that pregnant women consume around 27 milligrams of iron per day. Good sources of iron include red meat, poultry, fish, beans, lentils, fortified cereals, and leafy greens.

Folate

Folate is essential for the growth and development of the baby's brain and spinal cord. It is recommended that pregnant women consume around 600-800 micrograms of folate per day. Good sources of folate include leafy greens, fortified cereals, beans, and lentils.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential for the development of the baby's brain and eyes. It is recommended that pregnant women consume around 200-300 milligrams of omega-3 fatty acids per day. Good sources of omega-3 fatty acids include fatty fish like salmon, tuna, and sardines, as well as flaxseeds and chia seeds.

Foods to Avoid During pregnancy

There are certain foods that should be avoided to reduce the risk of foodborne illness. These include raw or undercooked meat, poultry, and fish, unpasteurized dairy products, raw or undercooked eggs, and deli meats and hot dogs that have not been heated until steaming.

In conclusion, a healthy and balanced diet is crucial during the 33rd week of pregnancy to support the growth and development of the baby. Pregnant women should consume a variety of nutrient-dense foods, including lean proteins, whole grains, fruits, vegetables, and healthy fats. It is also important to avoid certain foods that may pose a risk of foodborne illness. If you have any questions or concerns about your diet during pregnancy, consult with your healthcare provider.

• Continuous weight gain - around half a pound each week.

• Adjustment of pupils to dim or bright light, similar to yours

• Development of lungs

• The amniotic fluid level now reaches to the maximum level, with no more room and less fluid to cushion, you may feel the baby’s kicks

How your body is changing during the 33rd week

• You may experience muscle soreness as you carry a full-grown baby now

• You are likely to feel false labour pains

• As the milk producing glands grow larger, your overall breast size increases

• You may continue to gain weight during the coming week

• Also read: Guide: Following a vegetarian diet during third trimester of pregnancy

Staying healthy during the pregnancy period:

It is important to understand the do’s and don’ts. Make sure you do the following:

• Monitor your water intake and keep yourself hydrated

• Eat a nutritious and healthy diet

• Stay active unless you experience pain

• Maintain good oral hygiene

• Ensure plenty of sleep and rest