The Best Foods to Eat During the Last Trimester of Pregnancy
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Pregnancy lasts for forty weeks and they are divided into three trimesters. The 28th week to the 40th week is the third and final trimester of pregnancy. The third trimester can be the most stressful one because you’re anxious and trying to prepare for childbirth and organizing the home to be a baby-friendly one.
Changes That are Experienced During the Last Trimester of Pregnancy:
You might notice somebody changes during the last trimester. Here are some changes:
- Swollen feet, ankles, fingers and sometimes even the face.
- Your baby will move a lot more during this trimester.
- Your uterus might tighten occasionally, it’s not unbearably painful. This is called Braxton Hicks.
- Some might have difficulty with sleeping.
- Your breasts can also start getting tender and sometimes you might leak watery milk.
- The need to urinate more often.
Some Tips to Stay Healthy During Pregnancy:
- Exercise, even if it’s just by walking. However, don’t over exert yourself or perform any strenuous exercises.
- Consume your prenatal vitamins that are prescribed by your doctor. “There is evidence that folic acid supplements taken during the first three months of pregnancy can have beneficial effects on children’s brain development,” says Tony Cassidy, Ph.D.
- Have plenty of rest and also get lots of sleep, you’ll miss this after your baby is born.
- Take care of your dental health, poor dental health is linked to premature labor.
- Keep yourself hydrated by drinking lots of water.
- Avoid alcohol, caffeine, smoking, and drugs. This is obvious.
- Oily, greasy and junk foods.
- Raw fish.
- Long distance car trips and even flights.
What Foods You Need to Include in Your Diet:
It’s important to eat healthy foods throughout pregnancy and especially during the third trimester when you are so close to giving birth. “Prenatal experiences with food flavors, which are transmitted from the mother’s diet to amniotic fluid, lead to greater acceptance and enjoyment of these foods during weaning,” says Jamie Hale, MS. Here’s a list of foods and vitamins that are vital to have during the third trimester of pregnancy:
With your body changing rapidly, you need enough protein to get you through these changes. Including more proteins can also decrease the chances of diabetes. “…frequent fish consumption by pregnant women is of benefit for their unborn child’s development,” says Kirsi Laitinen, Ph.D. “This may be attributable to long-chain polyunsaturated fatty acids within fish, but also due to other nutrients like vitamin D and E, which are also important for development.” Here are some foods that are rich in protein: fish, meat, beans, dairy products, and eggs.
Iron-rich foods are extremely important to consume during pregnancy especially the final stages. This is because pregnant women tend to lose iron during pregnancy. Lack of iron causes anemia, which leads to dizziness, feeling week and fatigue. Your unborn baby also requires iron for their development. Here are some foods that are rich sources of iron: red meats such as steak and lamb, green leafy vegetables such as spinach, lettuce, kale, broccoli, etc. Some other sources of iron are seeds, beans, dates, and poultry.
Calcium-rich foods are required for the unborn baby’s bone development. Calcium is also great for increasing your milk supply, so ensure that you consume them even after giving birth. Some calcium-rich foods are dairy products, tofu, almonds, and salmon.
Fruits and Vegetables:
These are extremely nutritious and they are packed with vitamins and minerals. All the nutrients that are required for both mom and baby. They also help with keeping you hydrated. You can also make smoothies, fruit salads, include them in your oatmeal or you can eat them on its own.
This helps with repairing damaged tissues and it also helps with the absorption of calcium. It also helps with reducing the risks of premature birth. So, ensure to get plenty of magnesium-rich foods. Here are some magnesium-rich foods: oats, avocados, nuts, legumes, pumpkin seeds, almonds, barley, and beans.
Nuts make great snacks and they are also very healthy. If you don’t have an appetite, then you can always snack on nuts. You can try having some almonds, pistachios, walnuts, etc.
Vitamin C, B6, and B12:
These are essential for the growth of your baby and also the placenta. Here are some foods that are high in these vitamins: citrus foods, chickpeas, bananas, whole grain cereals, and fresh fruit juices.