When you are pregnant, you are advised to consume healthy foods to ensure your wellbeing and to aid the development of your growing baby. Your third trimester diet should especially be filled with nutrient-packed foods that provide sufficient energy to help you keep up with your daily routine while providing all necessary vitamins and minerals to your baby. More than the quantity of food, you should focus on what you eat and whether you are able to reach your daily nutritional targets or not.
What Are The Nutritional Requirements In The Third Trimester?
During the third trimester, you need an additional 500 calories per day besides your basic caloric and protein needs.
- Calcium: It is essential for you to consume 1,000 mg of calcium per day to build bones and teeth in your baby. Milk and dairy products such as yogurt and cheese are great sources of calcium.
- Vitamin D: This nutrient is needed for the bones to absorb calcium. A daily dose of 15 mcg of Vitamin D is sufficient.
- DHA: DHA is foundational to foetal growth and development during the third trimester. You can increase your DHA intake from 100 to 200 per day.
- Iron: With the advancing pregnancy, the iron requirement for foetal growth rises in proportion to the weight of the foetus. Therefore, you will need 27 mg of iron every day.
- Protein: You will need an additional 26 g of protein per day to maintain maternal tissues and foetal health.
- Folic acid: This nutrient is essential to avoid neural defects in the baby. You can amp up its intake to 800 mcg per day.
11 Nutritious Foods You Should Have During The Third Trimester
Now that you know about the important nutritional requirements, let’s take a look at the list of the best nutritious foods to add to your third trimester pregnancy diet.
Seeds And Nuts
Munching on seeds and nuts will provide you with sufficient amounts of essential omega-3 fatty acids, proteins, and thiamine. You can snack on dry fruits such as almonds, hazelnuts, and walnuts, and include sunflower seeds, and dry fruits infused cereal bars for your breakfast.
Fresh Fruits
Fresh fruits are enriched with vitamin C, a nutrient that plays a vital role in the development and functioning of the placenta. Vitamin C absorbs iron from the food and helps maintain a strong immune system. You must include fresh fruits such as strawberries, kiwi, melon, and bananas in your third trimester pregnancy diet. You can also pack fruit slices in a box and eat them as a snack when you are out for work.
Baked Beans and Whole Wheat Toast
Both baked beans and whole wheat toast are rich in fibre and thiamine that help maintain your energy level throughout the day and prevent constipation. They are also very simple to make and keep you satiated for long.
Lentils
Lentils are rich in Vitamin B1 and fibre and are great for keeping constipation at bay. The best part is that you can cook lentils in different ways like soup, dal, stew, or khichdi.
Salmon
During the third trimester, you are advised to consume a lot of DHA-enriched foods to aid the brain development of your baby. Salmon is one such food that is rich in omega-3 fatty acids and DHA, and plays a key role in the development of your baby’s nervous system. However, you should ensure to properly cook salmon before consuming it to avoid infections.
Brussel Sprouts
Brussel sprouts are a great source of Vitamins C and K and make an ideal side dish for your meals. It can be either microwaved until cooked, steamed, or stir-fried with other veggies like spring onions, ginger, and garlic.
Green Smoothies
Green smoothies are a rich source of Vitamin B6, calcium, magnesium, fibre, and potassium. A blend of kale and spinach with ice makes an ideal green smoothie. Other simple recipes include using coconut water and adding other ingredients like berries, pineapple, mango, and orange to make a fresh smoothie. You can consider adding mint leaves or ginger to enhance the taste of the smoothie.
Eggs
Eggs are a good source of protein and amino acids. It is also rich in choline, a nutrient that is responsible for the proper functioning of the cells and in the rapid development of the baby. You can either have a thoroughly boiled egg in your breakfast or have a veggie-loaded omelette as a snack.
Milk and Dairy Products
As your calcium requirement in the third trimester increases, you should include more amounts of milk and other milk products in your diet. Consuming milk, yogurt, and cheese, along with supplements, as prescribed by your doctor will help you meet your daily calcium requirement.
Folic Acid Rich Foods
Folic acid is essential for preventing birth defects in the developing baby. You should add folic-rich foods to your diet, such as yeast, beans, chickpeas, bread, and green leafy veggies.
Avocados
Avocados are nutritional powerhouses and are rich in Vitamins C, E, and fibre. It can help boost foetal brain development and aid in digestion. Make a yummy avocado salad for yourself with fruits like orange, mango, walnuts, and other flavourings of your choice.
Consuming healthy foods every day will help satisfy the nutritional needs of your third trimester and aid in your baby’s proper growth and development. You can create a balanced diet chart for yourself based on the above recommendations or visit your dietician for more clarity. In addition to eating healthy, make sure to stay hydrated, have small yet frequent meals, and exercise at least 30 minutes daily.
