Nutrition in 3rd trimester
The third trimester is when a pregnant woman’s nutritional needs are at their highest. The fetus has fully formed bones and is now storing minerals such as calcium and iron. The developing brain also needs foods rich in fatty acids as it continues to gain mass. It is essential to have a third-trimester nutrition plan from a dietitian to eat healthy during the final stretch of pregnancy.
Nutritious foods that need to be included in a third-trimester diet
The third trimester nutritional needs are greater than the first two, and women need to increase their portions to fulfil the body’s demand. Here are all the sources that can be included:
Carbohydrates for the increased calorie needs
During the third trimester, women need 450 extra calories per day. Healthy food sources such as whole wheat bread, rice, pasta, nuts and other grains can be included in the diet to meet the energy demand.
Foods rich in protein
The body still needs 1.2 grams per kilogram of body weight of protein to meet the daily recommended protein intake. Protein is essential to build the tissues of the fast-growing fetus at this stage. Protein-rich foods include lean meats, protein, fish, legumes, peas, lentils and nuts.
Foods rich in calcium
The calcium intake per day needs to be maintained between 1000 mg to 1300 mg to support the development of the fetal bones and allow it to store the mineral. Dairy products, eggs, white beans, almonds, oily fish, greens and calcium-fortified foods are all good sources of calcium.
Foods rich in Omega-3 fatty acids
Eating foods rich in omega-3 fatty acids is the essential third-trimester nutrition for brain development. Since the brain is developing to its maximum before birth, omega-3 fatty acids act as critical building blocks. Foods rich in omega-3 fatty acids include oily fish, eggs and meat.
Foods rich in iron
Critical nutrition in the third trimester of pregnancy also includes Iron which is essential for the production of haemoglobin. The fetus is also building its bodily reserves of Iron, making it a critical element in avoiding anaemia. Women need 27 mg of iron a day to meet the nutritional recommendation. It can be best obtained from sources such as meat, liver and green leafy vegetables.
Foods rich in folic acid
Folic acid continues to be an important micronutrient throughout pregnancy, and it is essential to include foods rich in folate. Food sources rich in folic acid include dark and green leafy vegetables such as spinach, collard greens and cabbage, oranges, fortified cereals, legumes and whole grains.
Foods rich in vitamin c, B6 and B12
Citrus fruits and vegetables are rich sources of vitamin C that is essential for maintaining the immune function in the body. Vitamins B6 and B12 can be found in meats and the liver.
Wrapping Up
The third trimester of pregnancy is when the mother’s body has the highest need for nutrients as the fetus reaches full development and moves to delivery. It is important to focus on foods high in iron, calcium, and protein, and the pregnancy progresses close to the last month.
References:
https://www.webmd.com/baby/foods-to-eat-during-third-trimester##1
https://www.lamaze.org/Portals/0/docs/infographics/LamazeInternational_NutritionByTrimester.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084016/
https://www.eatright.org/health/pregnancy/what-to-eat-when-expecting/eating-right-during-pregnancy
https://kidshealth.org/en/parents/preg-health.html
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