You have now reached the final stage of your pregnancy, the third trimester. There is still a little time left until the baby is born. During this time, the baby in your womb is growing very quickly, gaining weight. Many amazing things are happening, such as its eyes opening, nails growing, and hair growing. So, to give strength to all this, this is a time when you need to be more careful about the food you eat.
What nutrients do both you and your baby need?
It's important to have a balanced diet during this time. This means that your diet should include fruits, vegetables, protein, whole grains, healthy fats, and low-fat dairy products. Simply put, this is a great way to get the nutrients you and your baby need during this time, and the best foods to get them from.
| Nutrient type | Why is it important? | These are common foods. |
|---|---|---|
| Vitamin A | It helps the baby's bones, skin, and eyesight develop. This is very important because the baby's eyes are opening during this time. | Carrots, sweet potatoes, spinach, dairy products, fish, papaya, mango. |
| Vitamin C | It helps the body absorb iron. It strengthens the baby's teeth, gums, and bones. It's also very good for your immune system. | Oranges, grapefruits, strawberries, kiwi, tomatoes, broccoli, bell peppers (fish chili). |
| Vitamin B6 | It is essential for the baby's brain development and the production of red blood cells. | Parts like bananas, chicken, beef, fish, potatoes, peas, etc. |
| Vitamin B12 | Strengthens the nervous system. Helps produce red blood cells. This may be deficient in vegetarians. | Fish, meat, dairy, eggs. (If vegetarian, ask your doctor and take a supplement). |
| Vitamin D | It helps the body absorb calcium, which strengthens both your and your baby's bones and teeth. | Oily fish like salmon, egg yolks, cheese. Exposure to the morning sun is also good. |
| Calcium | During this time, the baby's bones begin to strengthen, and calcium is essential for that. | Milk, yogurt, cheese, broccoli, kale, spinach, sauerkraut. |
| Choline | Helps the baby's brain and spinal cord develop properly. | Eggs, meat, fish, milk, soy, peanuts, potatoes. |
| Iron | Iron is essential for making red blood cells, which provide oxygen to the baby. Many mothers become iron deficient during this time. | Low-fat red meat, poultry, seafood, spinach, lentils, chickpeas, peas. |
| Folate / Folic Acid | Protects against neural tube defects (birth defects) that can occur in the baby's brain and spinal cord. | Leafy greens (especially dark green ones), peanuts, oranges, beans, peas. |
| Omega-3 fatty acids | Extremely important for the healthy development of the baby's brain. | Fish like salmon and trout, flaxseed, walnuts, and chia seeds. |
| Protein | Protein is needed for the growth of all parts of your baby's body. It also helps make blood for you and your baby. | Meat, fish, eggs, dairy products, lentils, chickpeas, soy, nuts. |
Think twice before eating fish to get omega-3
One of the best ways to get omega-3s is to eat fish. But there's one thing to remember. Small fish like salmon and light tuna are fine to eat, up to 8-12 ounces (225-340 grams) per week. But larger fish like albacore/white tuna, tilefish, and shark should be limited to 6 ounces (170 grams) per week. These larger fish can be high in mercury, a heavy metal. Too much of it can affect your baby's brain and nervous system development.
Fats and oils are also needed.
Even though you may think "you shouldn't eat oil," healthy fats are essential during pregnancy. They give you energy and help your baby's organs and placenta develop.
Remember, we're talking about "good" oil. Not deep-fried food.
You can get good fats from things like:
- Avocado (A VOC ados)
- Olives and olive oil
- Nuts like walnuts, cashews, and almonds
Don't forget the grains.
Constipation is a common problem for many pregnant women. The best way to deal with this is to include whole grains in your diet, which are rich in fiber. These will also give you a boost of energy.
- Brown rice
- Oats
- Corn, barley
- Whole- grain bread
How much should you eat per day?
On average, a mother in her third trimester needs about 450 extra calories a day. However, this can vary depending on things like your height, weight, and activity level.
The most important thing is to definitely talk to your doctor about the right amount of calories for you, how you want to gain weight, and the nutrition you need.
Sometimes, the food you eat alone may not be enough to provide you with the nutrients you need. In such cases, your doctor may recommend a prenatal vitamin that is specifically designed for you. Therefore, it is best to follow your doctor's advice rather than doing what you feel like doing.
Take-Home Message
- The last 3 months of pregnancy are the time when your baby's growth is at its peak, so be very careful about your diet.
- Eat a balanced diet that includes all the nutrients like vitamins, iron, calcium, protein, and omega-3.
- Drink plenty of water throughout the day. Don't let your body become dehydrated.
- If you have any doubts, ask your doctor or family health worker about the food you are eating and the amounts you should be taking.
- Spend this time happily and relaxed. May you find the strength to bring a healthy, sweet baby into this world!
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