Pregnancy Diet Chart For 3rd Trimester
The third trimester of pregnancy starts from 28 weeks to 40 weeks. Usually, pregnancy lasts for about 40 weeks. The third trimester is emotionally and physically challenging. You may experience aches, pain, and swelling. The fetus is termed as a full term at the end of 37 weeks.
It is must to maintain a healthy balanced diet during the third trimester, around 32 weeks the baby’s bones are fully developed and baby can sense light and blink too. After the completion of 37 weeks, all the organs of the baby are functional on their own and usually weight between 6 and 9 pounds.
This is the time when your diet is sure to increase by leaps and bounds, so eat up well. These are last few days in which you will be able to eat whatever you want – because once the baby comes, spicy food becomes restricted for some time.
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Take at least 3- 5 servings of fruits. Fruits are loaded with vitamin C and are important for the development and functioning of the placenta. Additionally, vitamin C helps to absorb iron from the food and it also helps to boost the immune system. Include fruits like oranges, banana, melon, strawberries, and kiwi in your diet. Fruits make excellent snacks option too. Ripened papaya is the natural source of vitamin C, fibre, Vitamin A, folate, potassium. It promoted digestion and reduces constipation and heartburn which are very common in the 3rd trimester. Avoid eating unripe papaya as they are known to induce contractions and lead to early labour.
#2. Pulses and Beans
Include all type of lentils into your diet. They are loaded with vitamins, fibres, folate, iron, vitamin B9. You can include the lentils in the form of soup, porridge or can eat with rice and roti.
Include lots of vegetables into your diet as they are rich in vitamins, irons, and minerals. You can include a salad of cucumber, tomatoes, lettuce, sprouts into your diet everyday.
#4. Seeds and nuts
Seeds and nuts are excellent snacks option, which you can munch throughout the day. It will provide you with sufficient amount of energy, omega 3 fatty acids, and proteins. You can add the seeds and nuts into your cereals, salad, fresh fruits.
#5. Salmon and Eggs
During the third trimester, foetus brain development takes place. It is best to include lots of omega-3 fatty acids rich food, it has loads of DHA which is important for the baby’s nervous system development. Make sure the salmon is cleaned and cooked well.
Eggs are naturally rich in Vitamins like A, D, zinc, protein, choline. It is must for the proper functioning of cells and helps to boost the development of the foetus. Choline boosts the energy and prevents renal and pancreatic disorders. Enjoy a boiled egg every day in your breakfast.
Avocado holds antiviral and antibacterial properties. It also boosts the digestion and helps to prevent birth defects during pregnancy. Avocado extracts are high in natural folate. You can spread homemade butter on a toast and top it with some avocado guacamole.
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Prepare smoothies with green vegetables and fruits of your choice. Green vegetables are rich in fibre, iron, calcium, magnesium, potassium. You can include coconut water, buttermilk, yogurt, orange juice to prepare guy smoothies using the greens. Add in ginger, roasted cumin seeds, lemon to enhance the flavour of smoothie.
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