Pregnancy’s third trimester is a critical period for both the mother and the unborn child. A pregnant woman must closely monitor her nutrition because the baby is growing quickly. Eating healthfully can guarantee that the mother feels her best during these last few weeks and support the baby’s development.
Energy requirements rise during this time, so it’s critical to concentrate on consuming meals high in protein, calcium, iron, and good fats. These nutrients are essential for the growth of the baby’s bones, brain, and general health.
In the third trimester, a healthy diet can also aid in the mother’s preparation for labor and her postpartum recuperation. Eating the wrong foods can lead to common problems like fatigue, anemia, and upset stomach. Eating small, frequent meals and drinking plenty of water can significantly impact a pregnant woman’s mood as she gets closer to giving birth.
- Features of proper nutrition in the 3rd trimester
- How to properly compose a diet?
- About proteins
- About fats
- About carbohydrates
- Video on the topic
- Nutrition for pregnant women І Lyudmila Shupenyuk and Tatyana Kulish
- Nutrition during pregnancy and breastfeeding❤️
- NUTRITION IN THE 3RD TRIMESTER OF PREGNANCY | Making a healthy diet in the 3rd trimester of pregnancy
Features of proper nutrition in the 3rd trimester
The third trimester of pregnancy starts after the 28th week of pregnancy ends. It will continue until labor. This is a challenging time for a pregnant woman’s body and unborn child.
During this period, the baby develops rapidly, puts on weight well, and occupies a sizable portion of the mother’s stomach. His systems and organs within are nearing completion. All of this is a prelude to the impending birth of a child.
There are also physical changes in the woman. Her hormonal background alters, which plays a part in the emergence of particular symptoms typical of this stage of pregnancy. For instance, severe swelling starts to affect a lot of women at this time. Pregnant women frequently lament their inability to have regular bowel movements.
Pregnant women are advised to adhere to special diets in order to reduce adverse symptoms.
The majority of the advice is intended for all women, however there are some exclusions. For instance, dietary advice should be given specifically to the expectant mother if she has a chronic kidney or heart condition.
A pregnant woman’s diet during the third trimester is essential to her health and the development of the unborn child. To support the baby’s growth, the emphasis should be on nutrient-dense foods high in iron, calcium, and protein, as well as lots of fiber to help with digestion. Maintaining overall health and reducing swelling both require adequate hydration. Frequent small meals help control energy levels and ease pains such as heartburn.
How to properly compose a diet?
Creating a rough menu for each day is the best way to create an ideal nutrition plan. The expectant mother should keep in mind that while assembling it, it should include all the nutrients essential to her health, such as fiber, proteins, fats, carbohydrates, vitamins, and microelements. The body may malfunction if a nutrient is severely deficient in the diet.
About proteins
Probably the most crucial element of a healthy diet is protein. They carry out a plethora of diverse tasks within the body. Construction is the most significant of them all during pregnancy.
Amino acids are the individual components that the body breaks down protein molecules into during the metabolism process. They are the ones who work on the body’s new cell formation.
The amount of protein consumed during pregnancy varies. During the first few weeks of pregnancy, a pregnant woman should consume the most of them; at 8 or 9 months, this consumption should somewhat decrease. This is because the baby has sufficiently developed and formed by this point.
Animal and plant sources are both possible for proteins. It is crucial that the expectant mother consumes both types of protein in her proper diet.
In addition to milk, animal protein can be found in poultry, meat, fish, shellfish, cheeses, and fermented milk products. Legumes contain significant amounts of plant protein, whereas cereals contain comparatively less of it.
When it comes to eating protein-rich foods, the key is to alternate. There is no such thing as a mono-protein diet. Eating only beef or chicken, for instance, may result in an inadequate consumption of essential amino acids, which are present in other foods.
About fats
The most vital element for the brain and sense organs to function properly is fat. Fats also help the expectant mother look beautiful during her pregnancy. When you are expecting a third trimester, you shouldn’t mistreat them. The amount of fat should only be sufficient to meet the needs of the developing baby’s body and the expectant mother’s.
Both good and bad things can come from fats. Fast food and foods that have been deep-fried in a lot of oil won’t do the body any good. Mayonnaise and margarine both contain unhealthy fat. These products should not be consumed by expectant mothers.
Nuts, fatty fish, and vegetable oils are good sources of healthy fats. These products are a necessary part of a healthy diet. The expectant mother should be aware that fats are high in calories when including them in her menu.
A salad of seasonal vegetables seasoned with vegetable oil is a great way for pregnant women in their 37th or 39th week of pregnancy to add fats to their diet. You can make a cucumber salad with parsley and sweet bell peppers in the summer and a carrot salad with sweet bell peppers in the winter.
About carbohydrates
During the third trimester of her pregnancy, the expectant mother experiences intense feelings for her growing child. When a child is old enough, they can move their muscles and even roll over in their mothers’ stomachs. The baby requires a lot of energy to engage in such strenuous activity. Since all of her internal organs and systems are operating at maximum capacity, the woman herself also requires it.
Carbohydrates must be included in the menu to make up for the increased energy requirements. They give the body a temporary supply of energy after being absorbed into the blood.
Two types of carbohydrates are "fast" and "slow." While the former are more palatable, the latter are better for the body’s functionality.
"Slow" carbs are found in cereals and grains, while "fast" ones are found in candies, fruits, and some vegetables. It is crucial to keep in mind the proportions of the various kinds of carbohydrates when creating a menu. The majority ought to go to the "slow" variety. Therefore, a cereal side dish or cereal porridge for breakfast would be a great option for the expectant mother’s menu.
| Essential Nutrients | Foods to Include |
| Protein | Eggs, chicken, fish, beans |
| Calcium | Milk, cheese, yogurt, leafy greens |
| Iron | Lean meat, spinach, lentils, dried fruits |
| Fiber | Whole grains, vegetables, fruits, oats |
| Healthy Fats | Avocados, nuts, olive oil, fatty fish |
| Hydration | Water, herbal teas, fresh fruit juices |
It’s more crucial than ever to focus on your diet as the pregnancy nears its end. A balanced diet supports both the mother’s health and the baby’s growth during the third trimester, when the mother’s body is under more stress.
Vital vitamins and minerals can be obtained by eating a range of nutrient-rich foods, such as fruits, vegetables, lean meats, and whole grains. Energy levels and general wellbeing can also be supported by consuming healthy fats and staying hydrated.
This is the time to watch your portion sizes, refrain from overindulging, and make sure you’re getting all the nutrients you need. The last few weeks can be easier to handle if you eat small, frequent meals to help with common discomforts like bloating or heartburn.
