Image Credit: AI
The third trimester of pregnancy starts from 28 weeks to 40 weeks. Usually, pregnancy lasts for about 40 weeks. The third trimester often brings emotional and physical challenges, such as fatigue, backaches, and swelling. The fetus is considered full term after 37 completed weeks.
It is necessary to maintain a healthy, balanced diet during the third trimester, around 32 weeks, when the baby’s bones are fully developed, and the 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 weigh between 6 and 9 pounds.
This is the time when your diet is sure to increase by leaps and bounds, so make sure to nourish yourself with balanced meals. This is also a time when your appetite may increase, so focus on eating nutrient-rich meals to support your baby’s growth. Because once the baby comes, spicy food will be restricted for some time.
Also Read: Partying During Pregnancy : Do’s and Don’ts
Seven Most Important Foods To Consume During Your Third Trimester
1. Fruits
Aim for 3–5 servings of fruits daily. 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 food, and it also helps to boost the immune system. Include fruits like oranges, bananas, melons, strawberries and kiwis in your diet. Fruits make excellent snacks too. Ripened papaya is a natural source of vitamin C, fibre, Vitamin A, folate and potassium. It promotes 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. Beans and Pulses
Include all types of lentils in your diet. They contain vitamins, fibres, folate, iron and vitamin B9. You can include the lentils in soup, or porridge or eat them with rice and roti.
3. Vegetables
Include lots of vegetables in your diet as they are rich in vitamins, iron and minerals. You can include a salad of cucumber, tomatoes, lettuce and sprouts in your diet every day.
4. Seeds and Nuts
Seeds and nuts are excellent snack options, which you can munch on throughout the day. They provide healthy energy, omega-3s, vitamin B12, and protein. You can add seeds and nuts to your cereals, salad and fresh fruits.
5. Salmon and Eggs
During the third trimester, fetal brain development takes place. It is best to include lots of omega-3 fatty acids-rich food, which has loads of DHA, which is important for the baby’s nervous system development. Ensure the salmon is thoroughly cleaned and fully cooked to avoid any foodborne risks.
Eggs are naturally rich in Vitamins like A, D, zinc, protein and choline. It is essential for the proper functioning of cells and helps to boost the development of the fetus. Choline boosts energy and prevents renal and pancreatic disorders. A boiled egg at breakfast can be a great source of nutrients.
6. Avocado
Avocados are rich in healthy fats, fibre, and folate — all beneficial during pregnancy. It also boosts digestion and helps to prevent birth defects during pregnancy. Avocado extracts are high in natural folate. You can spread homemade butter on toast and top it with some avocado guacamole.
Also Read: 10 Tips For Having A Normal Delivery
7. Smoothies
Prepare smoothies with green vegetables and fruits of your choice. Green vegetables are rich in fibre, iron, calcium, magnesium and potassium. You can include coconut water, buttermilk, yoghurt and orange juice to prepare gut-friendly smoothies using greens. Add in ginger, roasted cumin seeds and lemon to enhance the flavour of the smoothie.
Conclusion
Pregnancy is a journey filled with both joys and challenges. You will have beautiful moments along with bad days. The third trimester can be both thrilling and exhausting. During this time, the baby gains weight and will be ready to step into a new world, so the food choices you make are important for the baby. Opt for natural, homemade foods whenever possible. And do not worry about your extra weight since your baby needs 450 extra calories per day during the third trimester. Finally, stay well-hydrated by drinking plenty of water throughout the day.
Shop all Morph essentials including Pregnancy Bras, for an extra 10% off using code "PREGNANCYDIET"
Related Products
 |
 |
 |
 |
Related Products
