As you enter the last third of your pregnancy journey and your due date approaches, it can be easy to allow your food cravings get the best of you. With a little bit of care and planning however, you can avoid discomfort, and ensure that your diet keeps both you and baby in good condition for the stresses of labor.
Staying healthy is super important during your pregnancy, and especially in the third trimester. Here are a couple of ways you can stay healthy during this vital period. Firstly, a third trimester diet should be high in fruits and vegetables, low-fat protein, and fiber. This should be accompanied by drinking lots of water throughout the day. You should eat 300 calories more than a normal diet, as the baby also consumes food from within. However, sugar intake should be limited, so as to reduce the risk of gestational diabetes and baby’s asthma. Secondly, regular exercise will keep both you and your baby fit and happy. Light exercise can come in the form of walking and Kegel exercises (for your pelvic floor) as these will keep you healthy. Finally, you should be well-rested, every day. By getting plenty of sleep, both you and the baby will be ready for when the time comes. In addition to that, make sure you brush twice a day, as poor dental hygiene is linked to premature labor. As always, don’t forget to take your pre-natal vitamins, as these contain higher levels of folic acid (prevents neural tube defects) and iron (supports growth and development) than regular multi-vitamins.
A woman’s body goes through many changes, especially during the final trimester. A lot of hormonal and physical changes will combine with unusual food cravings to make this period an especially hectic one. This makes last trimester nutrition vital for both mother and child. A healthy, balanced diet is essential as it is the main source of nourishment for your child. It is important to consume foods that are rich in vitamins, low-fat protein, and fibers. Proper nutrition will ensure healthy baby growth and development. A balanced, nutritious, diet will also reduce the risk of anemia, and other unpleasant pregnancy symptoms like morning sickness and fatigue, for the expecting mother. Women who maintain a nutritious diet and exercise regularly (along with prenatal care) are less likely to have complications during pregnancy, and are more likely to give birth to a healthy baby. Ample nutrition is also thought to help in balancing mood swings, and may improve labor and delivery too. In addition to a healthy and wholesome diet, it is important to gain some extra weight (around 10 to 15 kilos) during a pregnancy so that the baby’s needs can be supported. Expect to gain around 500 grams a week in the final trimester, if your BMI was healthy before the pregnancy, and 250 grams a week if you were obese before pregnancy. However, too much weight gain is detrimental as it can make labor more difficult, and is tougher to shed post-delivery. Too little weight gain is also problematic as it may lead to poor fetal growth and premature labor. Make sure to speak to your doctor about how much weight gain is normal according to your BMI, and any other problems you may be facing. It is common to feel discomfort in the form of nausea, leg swelling, heartburn, constipation, backache, tiredness, sleep loss, and varicose veins. While these may be uncomfortable, they are not serious. Speak to your doctor about ways to ease your discomfort.
Pregnancy third trimester nutrition is vital as a nutritious diet is linked to good fetal brain development, healthy birth weight, and reduced birth defects. There are several key nutrients that are essential during the final trimester, which will help develop the fetus and lead to healthy delivery. Let’s start with calcium. We all know it helps build strong bones and teeth. Likewise, during pregnancy, intake needs to be maintained at 1,000 mg daily. These can be had through yogurt, orange juice, cheese, or just plain milk. No changes here. Iron is important as it helps the red blood cells deliver oxygen to the fetus. Sources include red-meat, dried beans, peas and cereals. The recommended daily intake is around 27 mg. Vitamin A is needed for healthy skin, bone growth and eyesight. A few good sources include sweet potatoes, carrots, and dark, leafy green vegetables. 770 micrograms daily should be sufficient. In addition to being responsible for the growth, development, and repair of body tissues, Vitamin C also aids in iron absorption. A daily intake of 85 mg can be had through strawberries, broccoli, tomatoes, and citric fruit. Vitamin D aids your body in absorbing calcium to develop your baby’s bones and teeth. But exposure to sunlight isn’t the only way to receive this. Fortified milk and fatty fish (like salmon) are other great sources of Vitamin D, of which you need 600 IUs daily. Vitamin B6 and B12 both help your body form red blood cells. Vitamin B6 helps you build fat, carbohydrates, and protein, and the recommended daily intake is 1.9 mg. It can be absorbed through beef, liver, pork, bananas, and whole-grain cereals. Vitamin B12 maintains the nervous system and daily intake is 2.6 micrograms. Good sources include liver, meat, fish, poultry, and milk. Last but not least, folate (folic acid) is essential in the production of protein and blood. It reduces the risk of neural tube birth defects. The recommended daily intake of 600 micrograms can be had through orange juice, legumes, liver, and nuts.
In your last trimester, you’re officially allowed an extra 200 calories a day to match your baby’s growth spurt, but try to resist eating too many cakes, sweets and fast-food snacks – two hundred calories are less than you’d think! It’s the equivalent of two slices of whole meal toast and margarine or butter, a jacket potato with an ounce of cheese, or one slice of cheese on toast.
As your pregnancy progresses, heartburn may become more common. It’s caused by both hormonal and physical changes in your body. Though you may not be able to get rid of it completely, you can take some steps to minimize it
Just like there are recommended foods for pregnancy, there are several foods that should be avoided during your pregnancy; especially during the third trimester. Undercooked, raw, or processed meat should not be consumed, as it increases the risk of several infections such as Toxoplasma, E. coli, Listeria and Salmonella. Also, certain fish with high levels of mercury (Swordfish, King Mackerel, Tuna) should be avoided as mercury exposure is linked to developmental problems in the baby. Caffeine should be limited to no more than one cup of tea or coffee every day. High caffeine intake is linked to an increase in the risk of low birth weight at delivery. Unpasteurized milk and other dairy products are also not suitable for pregnant women. Alcohol is a strict no-no as it is harmful for the baby. Steer clear from raw sprouts (clover, radish, mung bean sprouts) as they are linked to Salmonella as well. Raw eggs come in several different forms (lightly scrambled eggs, poached eggs, Hollandaise, Mayonnaise, and cake icings) and yes, they are to be avoided at any cost, due to the risk of Salmonella. If you or someone in your family has a history of allergies, please consult your doctor about any other foods that should be avoided.
Please be aware that the information given in these articles is only intended as general advice and should in no way be taken as a substitute for professional medical advice. If you or your family or your child is suffering from symptoms or conditions which are severe or persistent or you need specific medical advice, please seek professional medical assistance. Philips AVENT cannot be held responsible for any damages that result from the use of the information provided on this website.
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