The Right Foods to Eat During Your Third Trimester
Congratulations! You must be thrilled that you’ve entered the third trimester of your pregnancy! Your pregnancy is almost over, and you’ll be able to hold your kid in your arms soon. You might want to indulge in your favorite foods to celebrate, but you must fight the urge. For a good birth, you must also maintain a balanced diet throughout this time. A diet rich in nutrient-dense foods can guarantee your child’s healthy growth and development.
In the past, it was recommended that pregnant women eat for two, with the amount rather than the balance of necessary nutriednts being the main focus. The current advice emphasizes that, particularly in late pregnancy, what you eat matters more than how much.
Nutritional Requirements In Third Trimester
You require an additional 450 calories daily during the trimester to meet your minimum protein and calorie requirements. Here are some other nutritional specifics: The proper third-trimester development of the embryonic brain and retina depends on DHA. The daily dosage requirement rises from 100 to 200mg.
Calcium is necessary for the growth of your baby’s bones and teeth. Therefore you should consume 1,000 milligrams of it each day. The finest calcium sources are milk and dairy items like yogurt and cheese. Calcium absorption by the bones requires vitamin D. 15 g would be required daily.
The amount of iron needed for fetal growth increases as pregnancy progresses in proportion to fetus weight, with most of the iron building up during the third trimester (2). You would require 27 milligrams of it daily.
To prevent neural abnormalities in the unborn child, folic acid is necessary. You are allowed to consume up to 800 g each day. In the third trimester, you require an additional 26g of protein per day since fetal growth and the maintenance of maternal tissues depend on it.
Right Foods for Third Trimester
The diet you follow during your first 7 to 9 months of pregnancy will significantly impact the growth and progress of your unborn child. On average, you will now require 200 extra calories per day, along with enough vitamins, fiber, and minerals. What should be a part of your pregnancy diet is listed below.
1. Foods Rich in Iron
Lack of iron in your diet during pregnancy could cause anemia, making you feel weak and faint. Additionally, it might result in bleeding during delivery. Thus, consuming foods high in iron is essential. You can include meat, dairy products, eggs, wheat bran, and beans in your diet throughout the last trimester of pregnancy.
2. Foods Rich in Protein
Since protein helps develop the baby’s body during this period, your body will require about 70 grams. Consuming protein-rich foods will help keep your blood glucose levels stable and reduce your risk of developing diabetes. Foods like tofu, beans, seafood, and meat are among the options.
3. Foods Rich in DHA
Eating foods high in DHA during pregnancy can aid the baby’s brain development. You should consume 200 milligrams of DHA (docosahexaenoic acid) each day, and some foods that can help you do this are milk, eggs, and fruits.
4. Foods Rich in Folic Acid
Green leafy vegetables like spinach and romaine lettuce, which you can include in your diet during the third trimester, contain folic acid. Consuming foods high in folic acid will promote healthy fetal growth and reduce your baby’s risk of having a low birth weight. In addition to consuming spinach and lettuce, you can also consume beans, citrus fruits, and folic acid.
5. Foods Rich in Calcium
Your baby’s bones should strengthen during the third trimester of your pregnancy. Thus your pregnancy diet has to contain roughly 800 mg of calcium. You can include dairy products like cheese, tofu, and yogurt in your diet to help you achieve your calcium needs. Additionally, good sources of calcium include salmon and almonds. But before you decide whether or not to consume salmon, make sure to talk to your doctor. If she gives the okay, thoroughly cook it before eating.
6. Foods Rich in Magnesium
You must eat foods high in magnesium because your body needs it to help absorb calcium and repair damaged body tissues. You can consume almonds, pumpkin seeds, barley, oats, beans, and artichokes for 350 to 400 mg of magnesium daily. Consuming these foods will also help to prevent premature labor and ease muscle cramps.
7. Foods Rich in Vitamin C, B6, and B12
Through the musculature and placental expansion, these vitamins substantially impact a baby’s development. Oranges, bananas, sweet limes, carrots, chickpeas, and almonds are foods that are rich in these vitamins.
8. Fruits and Vegetables
Consuming fruits and vegetables when pregnant is also crucial because they can give you a variety of nutrients. Fruits and vegetables high in fiber help ease constipation and control digestion. You can consume them raw, fresh, frozen, or canned, as well as in the form of smoothies and juices.
Protein, thiamine, and vital omega-3 fatty acids can all be found in nuts. Pick up a handful of almonds, walnuts, or pistachios and indulge if you don’t feel like eating lunch or dinner. In addition, you should eat more regularly and incorporate high-calorie, high-nutrient items like dry fruits, almonds, and crackers with peanut butter if you want to gain weight in the third trimester.
The Final Word
Avoid salt, raw vegetables, and spicy foods during the third trimester. If eating well has always been your guiding principle, whether you are pregnant or not, you won’t need to make any significant adjustments. However, if not, you should also make specific nutritional changes during the third trimester. Keep up the excellent work you’ve been doing, and your baby will develop normally! Have a safe pregnancy, and remember to consult your gynecologist before adding anything to your diet!