Pregnancy places lots of responsibility on the mother-to-be since the way she eats while carrying the baby in the womb defines how healthy the latter is going to be. The third trimester, which starts from the 28th week, has been found to be crucial in the development of the baby’s digestive and other systems.
The third trimester is the period to think carefully about the way you eat. Some people may advise you to eat for two. You can do it regarding quality but not quantity. The third trimester pregnancy diet should be very nutrient-dense and contain 200 more calories that shouldn’t be “empty” as your baby’s nutrition totally depends on you. Make sure to include vitamins such as K, C, B1, and fiber into your daily meals to support the well-being of you two (or even more). This can be achieved only by a healthy diet.
Foods to Include into Your Third Trimester Pregnancy Diet
Here you can find a list of foods to add to your daily menu during this 12 (or so) week-period if you’re willing to receive all essential micro/macro elements:
- High-protein foods.
Protein is a real “building material” of all the tissues in the body. Your baby is at the final stage of his/her development; that’s why it’s essential to have enough of it in your third trimester pregnancy diet. These can include eggs, legumes, and grains.
Fruits like kiwi, melons, and papaya are known for their health benefits since they’re a great way to provide you and your baby with vitamin C and fiber. The former is good at helping your body absorb iron, a lack of which can cause anemia; the latter is very effective in preventing and getting rid of pregnancy constipation. Make it a rule to add about 5 fruits a day to your third trimester pregnancy diet to get the most out of them.
- Nuts and seeds.
These foods can serve as a great snack option containing protein, “good fats”, and fiber. Moreover, when your belly grows bigger, you don’t feel like eating fatty and substantial meals. You can go for nibbly snacks like nuts (peanuts, pistachios, and almonds) and seeds (sunflower and flax ones). These ones (especially seeds) can be added into other dishes (like cereals or yogurt) as well.
- Certain fish.
Fish such as salmon is just packed with omega-3 fats that are essential for the development of your baby’s brain. They also contain other fats that are responsible for their healthy nervous system.
- Starchy foods.
Including starchy foods in your third trimester pregnancy diet is a wise choice as they prevent your blood sugar from surging. In addition, starchy carbohydrates will let you feel full for longer. Thus, eating cereals, rice, bread, and potatoes is a great idea.
- Dairy products.
Milk and dairy products are vital for the last pregnancy stage since they’re rich in calcium. If you want your baby to have strong teeth and bones, you should take care to consume enough calcium-rich foods.