What mothers should eat in the last 3 months of pregnancy is the question of many women entering their third trimester. At this stage, you can be excited about welcoming a new family member. You will be busy shopping a lot of gadgets and clothes for the baby. But do not forget to pay attention to your own nutrition at this important stage. You will need more calories and nutrients to support your baby's growth and development.
Nutritional requirements of pregnant mothers in the last 3 months of pregnancy
Here are essential nutrients for your baby in the last 3 months of pregnancy:
DHA : DHA is important for fetal brain and retina development during the third trimester. Mom will need 200mg per day during this period.
Calcium : You need 1000mg of calcium daily. Calcium is essential to building bones and teeth. Milk and other dairy products, such as cheese and yogurt, are the best sources of calcium.
Vitamin D : Essential for the bones to absorb calcium. Every day you need 15g
Iron : As the fetus grows, iron requirements increase proportionally with the baby's weight. Most of the iron will accumulate in the third trimester. You need 27mg of iron per day. Iron is found in bread and pasta, beans, beets, raspberries, strawberries, red meat, and dried fruits such as apricots, prunes.
Folic acid : Folic acid is essential to avoid neurological malformations in children. You may need up to 800µg per day. Folic acid is found in lentils, beans, Brussels sprouts, oranges, eggs.
Protein : You need to add 26g of protein a day for the third trimester. Protein is required for the maintenance of maternal tissues and fetal development. Protein-rich foods include eggs, milk, yogurt, tofu, all types of meat.
Pregnant mothers in the last 3 months of pregnancy should eat small meals with snacks every few hours
One of the biggest nutritional issues at the moment is being able to balance your increased caloric needs with nutrient-rich food choices that fit your limited stomach space. Reflux and heartburn are common problems because babies take up more space. So what to eat and when to eat it is very important.
Small meals with a hand of snacks every few hours will help mothers get enough calories. You can choose to eat sandwiches, crackers, a small serving of pasta or brown rice with chicken or salmon, dairy drinks, yogurt and nuts. Eating liquid foods separately from solid foods will help prevent reflux. Standing upright and taking regular walks can also be effective.
Focus on foods rich in iron and Omega 3 in the last 3 months of pregnancy
Foods rich in iron and omega 3, good fats are very important during pregnancy. Lean red meats, eggs and legumes are nutrient-rich sources of iron. So always include red meat in your diet at least 2-3 times per week. Oily fish is the richest source of natural omega 3 fats. For example salmon or sardines. They will not cause you to eat too much mercury.
As you get closer to your birthday, you should focus on the good fats found in olive oil, avocado, nuts, and whole-grain bread. It is the amount of nutrients needed to produce breast milk.
Drink two liters of water a day and avoid salt
Fluid retention is also a common problem in the last few weeks of pregnancy. The amount of sodium (salt) in your diet can affect the amount of fluid in your body. Therefore, avoid eating too much salt such as pre-packaged seasoning or fast food.
Make sure you drink 2 liters of water every day. Potassium-rich foods can help remove accumulated fluids. So eat green leafy vegetables like kale, spinach, celery, leeks, fresh fruit, beets, and green tea (no caffeine).
What you should eat in the last 3 months of pregnancy is the most important issue you need to consider first. Don't overeat because you think you're eating for two. Eat enough nutrients!
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