A pregnancy lasts for about 40 weeks of which the third trimester can last from 28 weeks to 40 weeks. While the other trimesters can be considerably easy, the third trimester can be emotionally and physically very gruelling on a newly pregnant mother. The only thing which can make things easier during the third trimester is to eat well and healthy. A bay reaches full term at 37 weeks, after that it is a matter of time when it is born.
During the third trimester the mother is under a lot of duress. There may be aches, pains, swelling, indigestion as well as heartburn, false labour, the Braxton-Hicks contraction, difficulty in sleeping. This may affect the new pregnant mother in a very deeply unsettling way and can consume a lot of energy during the pregnancy. The third trimester is a vital time in the development of your baby’s metabolism.
Here are a few foods one must consume during the third trimester. The key is focusing on whole foods such as nuts, seeds, avocados, olive oil, eggs, salmon, yogurt and cheese. It is always better to avoid trans fats and preservatives added food.
The mantra is to not eat for two but to eat healthy. Here are a few of the important nutrients the mom requires during her third trimester of pregnancy to remain healthy:
- DHA: Vital for proper development of the fetal brain and retina during the third trimester. Its requirement is from 100 to 200mg per day.
- Calcium: It is essential to build bones and teeth in your baby. Milk as well as other dairy products, such as cheese and yogurt, are the best sources of calcium.
- Vitamin D: It is needed for the bones to absorb calcium. A minimum of 15 µg is needed per day.
- Iron: It is required for fetal growth. As it rises in proportion to the weight of the fetus, with most of the iron is required during the third trimester. A minimum of 27mg is needed every day.
- Folic Acid: It is essential to avoid neural defects in the baby. A minimum of 800µg is required per day. needs
- Protein: It is required in the third trimester to maintain the maternal tissues and fetal growth. A minimum of 26 grams is required in a day.
With these requirements of the nutrients during the third trimester, it is very important to maintain a healthy outlook and diet. So eat foods such as dark green leafy vegetables, nuts, whole grains, tofu, broccoli, cheese, watercress, lentils, brussel sprouts, breads, some pasta, beans and red meat. Prefer eating heavier food in moderation or else the body may find it difficult to adjust to the dietary proportions of the body and might create settlements which are not healthy.
So, go churn these foods and have a delightful meal all through your third trimester to maintain a healthy lifestyle.