Parenting

The Third Trimester Diet: What to Eat and What Not!

If you are in the third trimester right now, we understand your joy and excitement to see the face of your new baby! Your bump would be more significant, and you also would be needing good energy to maintain yourself healthy. But do you know what to include best as third trimester diet during this final phase?

Most women ignore the importance of catering to the requirements of the body when pregnant. Rich nutrient food, loaded with healthy vitamins, fibres and proteins are necessary to maintain the overall health of both expectant mother and baby. Notably, at this trimester, the body requires abundant energy_rich foods given the requirement from the baby as well. Today, we tell you the importance of having the right diet and foods to take at this point.

The Third Trimester Diet: What to Eat and What Not!

Nutrient Requirements in 3rd Trimester Diet:

Here are the most basic and required nutrients which should be included must as part of your diet plan.

    Plenty of fruits. Fresh vegetables. Carbohydrate_rich foods like Rice, Wheat, Potatoes. High protein diet like Lentils, millets, beans, legumes, 26g a day recommended for fetal growth. Omega Acids in Fish, Seafood, nuts, and seeds. Healthy Fat from ghee, olive oil, avocado. Iron_rich foods for proportionate fetal growth, in weight and height. 27mg everyday recommended.

See More: Best Pregnancy Diet Plan

This trimester especially requires more than 300 calories than usual intake. Do not worry if you watch your weight increase. The weight gain at this phase is due to the uterus being accommodative to baby, growth of baby, and productive changes in the body which are making themselves ready for delivery.

Diet Chart for Third Trimester Pregnancy:

If you are in the final phase, you are almost there! The third trimester foods should be very carefully chosen so that they accommodate all healthy and vibrant nutrients, right for the mother and baby’s growth.

The Third Trimester Diet: What to Eat and What Not!

Remember, maintaining a healthy and balanced diet is the key right now. These nutrient_rich diet chart should be supported, and foods which are filled with rich nutrients should be balanced in the intake.

Foods to Eat in the Third Trimester:

Given the diet chart, which is optimal to be followed by pregnant women at this trimester, here we give you some clues on the best foods and diet for the third trimester.

1. Fruits:

The Third Trimester Diet: What to Eat and What Not!

One that is always recommended by everyone, fruits are the best thing to eat. With its abundance of Vitamin C and fiber, this comes quite in handy as a quick snack. Slice fruit such as kiwis, strawberries, melon, and papaya are incredibly nutritious. They help in a strong immune system. Vitamin C helps your body to absorb iron from food and maintains the immunity system in the body. It is crucial for the proper development and functioning of the placenta.

2. Ham and Salads:

The Third Trimester Diet: What to Eat and What Not!

Thin slices of lean ham provide an abundance of thiamine, and a salad consisting of tomatoes, radishes, sweetcorn and lettuce is filled with vitamins. The thiamine releases energy from the food to be used by the body. This combination is one of the healthiest combinations possible during pregnancy.

3. Beans:

The Third Trimester Diet: What to Eat and What Not!

Take canned kidney or black_eyed beans to prepare a spicy chilli filled with thiamine, iron, and fibre. You can add fresh tomatoes and pepper to fill it with Vitamin C as well. They also prevent constipation in pregnant ladies.

4. Lentils:

The Third Trimester Diet: What to Eat and What Not!

Lentils can be added to dals, soups, stews, and salads to fulfil the thiamine and fibre needs of the body. The soups that are being bought must be low in salt and should be adequately heated before eating. You can even make dal or cooked lentils and add them up to your daily meals.

5. Seeds and Nuts:

The Third Trimester Diet: What to Eat and What Not!

If you don’t prefer eating seeds and nuts as your snacks, sunflower seeds, and nuts like walnuts and hazelnuts, which contain vast amounts of thiamine, are added to some bread, breakfast cereals and cereal bars. They also contain essential omega_3 fats and proteins. Raspberries and kiwi fruit can be added to them to fulfil the Vitamin C needs of the body.

6. Wholemeal Toast:

The Third Trimester Diet: What to Eat and What Not!

A recipe of thiamine_packed baked beans on the wholemeal or seeded toast is one of the healthy foods you should have during your third trimester. This helps get rid of constipation and keeps you energetic throughout the day.

7. Avocados:

The Third Trimester Diet: What to Eat and What Not!

Avocados are rich in vitamin C, vitamin E, and fiber. Slice the avocados and mix them with walnuts, mango or orange segments. This delicious recipe is as healthy as it’s tasty.

8. Yeast Extract:

The Third Trimester Diet: What to Eat and What Not!

Yeast extract is enriched with thiamine, apart from many other nutrients. Prepare a recipe by spreading a thin layer on toast and topping it with tomatoes or cottage cheese and having a good, healthy meal.

9. Lean Pork Chop:

The Third Trimester Diet: What to Eat and What Not!

Grill thin pork chop for a meal filled with iron and thiamine. A side_salad of watercress will provide the necessary Vitamin K and Vitamin C. You can also have a glass of fresh unsweetened orange juice, for some extra Vitamin C.

10. Brussels Sprouts:

The Third Trimester Diet: What to Eat and What Not!

This is one of the vegetables that is highly enriched in both Vitamin C and Vitamin K (7). Steam or microwave until just cooked as a side dish, or slice and use in stir_fries with spring onions, ginger and garlic. Don’t overcook them. Otherwise, the nutrients get destroyed. Steam or microwave food items to retain the water in them!

See More: Food Cravings During Pregnancy

11. Bacon Sandwich:

The Third Trimester Diet: What to Eat and What Not!

Homemade lean bacon and tomato sandwich can never beat anything when it comes to tasty and healthy food. Prepare by grilling two rashers of bacon and make a sandwich by using fresh tomatoes. Replete with Vitamin C and thiamine; this will provide all the energy that you need in the final days of pregnancy.

12. Salmon:

The Third Trimester Diet: What to Eat and What Not!

The brain of the baby develops rapidly during the third trimester, and you should eat foods that aid in the development. You should eat foods rich in omega_three fatty acids and what can be better than salmon! Salmon is filled with docosahexaenoic acid, or DHA, a fatty acid that stimulates the formation and development of your unborn kid’s nervous system. Seasoning fresh salmon can be tasty, by using in the recipe with various herbs and spices. Now grill or broil the fish for a delicious and nutritious meal by eating it alongside a green salad. Walnuts, flaxseed and trout, are replete with DHA as well.

13. Eggs:

The Third Trimester Diet: What to Eat and What Not!

Eggs are filled with choline, a nutrient that is essential for the cells to function properly and is extremely crucial to the development of the baby in the third trimester. Choline is often depleted during pregnancy but is critical for memory development that lasts throughout your baby’s life. If the intake of choline is inadequate, it might increase your baby’s risk of renal, pancreatic and growth disorders as well. Include a hard_boiled egg as part of your snack or have scrambled eggs as part of a healthy breakfast to provide your baby with all the choline it requires for its proper development.

14. Protein_Rich Foods:

The Third Trimester Diet: What to Eat and What Not!