While you might have had some permission to cut calories during your first two trimesters, the third trimester is the time to lay aside your fear of gaining weight and make sure your body is getting everything it needs. Most of the weight you gain now is going directly to your baby’s increased size. Your baby is relying on you for his good nutrition. If you eat enough to help him reach his optimal birth weight, his early months will be healthier and your will be happier.
Don’t think this means you need to eat large meals, however. It may be hard for you to eat a lot at one sitting now because of the competition for space between your growing uterus and your digestive system. Once again, eating five or six small meals spread throughout the day will reduce the discomfort while giving your growing body adequate nutrition. Small meals also create less of a drag on your energy, and right now you need all the energy you can get!
The Importance of a Healthy Diet in the Third Trimester
Good nutrition is extremely important in your third trimester, so make sure you don’t cheat yourself. If your diet is lacking in the essential ingredients for prenatal health, you’ll be doing just that – cheating yourself. During your baby’s final growth spurt of the third trimester, you may be more at risk for nutritional deficit than she is. In general, your maternal body will supply your baby’s extra nutritional needs before your own, and deficiencies will come at your expense.
Ultimately, it works both ways. Your baby needs your immune system to be strong, so it can protect both of you against disease and infection. Your baby’s immune system is being prepared for life on its own during this trimester, and it needs your contribution. Your healthy diet now will lay the foundation for your baby’s good health for the long run.
What Pregnant Women Should Eat During Stage Three
B-complex vitamins like B6 and B12 along with calcium and iron are extremely important during your final prenatal months. B6 helps your body metabolize protein, which builds your baby’s muscular system. B vitamins are also great stress relievers. To get more B’s into your diet, add some daily servings from this list:
- whole grain bread
- brown rice
- baked potato (with skin)
- bananas, prune juice, carrot juice
- nuts, including nut butters
- chickpeas
- whole grain cereals
- eggs
- chicken and fish
- broccoli
Calcium builds your baby’s bones, and keeps your own bones healthy. Some good sources are:
- dairy products (yogurt is an especially good source of calcium)
- soy products, including tofu
- almonds
- sesame seeds
- figs (ripe or dried)
- green leafy vegetables
- oranges
If you’re a vegetarian, you will need to take special care to be sure you’re getting enough iron. Green leafy vegetables and legumes can help.
A final tip: To make sure you’re getting a good nutritional variety from all the food groups, make your plate as colorful as possible.
Source:
The Mayo Clinic Guide to a Healthy Pregnancy - "Pregnancy Nutrition: Healthy Eating for You and Your Baby" (accessed 2/6/2010)
Lucy Tashman - As a writer, I draw on my background in environmental studies, natural history, botany, and herbal medicine, combined with a lifelong ...
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