Nutrition for healthy Pregnancy: Third Trimester

12 Aug 2015
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The third trimester includes week 28 to week 40 of a pregnancy. It can be both physically and emotionally the most challenging for a pregnant woman.                       

 

 


HEALTH ISSUES EXPERIENCED BY THE TO-BE MOMMIES

Weight Gain: This is due to the baby's size, large breasts, placenta, amniotic fluid and uterus. During pregnancy phase, the volume of blood and fluid in the body increases along with the storage of extra fats, which results in rampant weight gain.

Continued Breast growth: The breast size might be quite huge by now, perhaps weighing 1 kg. As the delivery date approaches, you might even find leakage of yellowish fluid. This is going to nourish your child in first few days.

Backaches & Contractions: Joints between the bones of the pelvic area starts relaxing resulting in backaches. You will feel contractions every now and then.

They most often come and go unpredictably. True labor contractions will be stronger, longer and closer too.

Heartburn: As the baby continues growing inside the uterus, it pushes further into the stomach, which produces heartburn sensation. To avoid it, the soon-to-be mothers should eat in small portion but at frequent intervals such that they would derive nutrition but will be spared from the consequences of a heavy meal. Also, they should intakes lots of fluids and water whereas, the fried spicy food along with carbonated drinks and citric fruits should be avoided.

Swelling: Your feet and ankle might get swelled because of the pressure the growing uterus puts on veins.

Constipation: As your belly expands and your baby grows, your intestines are actually displaced. You will also have increased water absorption in your body leading to drier stools. This along with increased progesterone, which has a sluggish effect on your metabolism, can lead to constipation.

Frequent urination: Since the baby has grown in size the uterus gives pressure on your bladder, thus causing frequent urination.

NUTRITION IN THIRD TRIMESTER PREGNANCY

Nutrition during these last three months is crucial for both the mother and the growing baby. At the same time, the main concern for most to-be mothers is the excessive weight they are carrying. Both these concerns can be taken care of, by making sure you follow a well-balanced diet every day.

As your baby's nutritional needs increase during the final growth spurt of pregnancy, mothers may be at a risk of developing nutritional deficiencies. You must have to make sure that whatever eaten is nutritious, and at the same time, provides the extra calories that you need. Also, the baby gains maximum immunities from the mother in the last trimester, so eating healthy will also lay the foundation for your baby's good health in the long run.

During pregnancy, extended level of energy is required, which is nearly 300 Kcal/day. Food consumption upto that value is utilized by the body and the rest of it increases body weight of the mother by adding empty calories.

For appropriate third trimester pregnancy diet, foods from all the groups should be included.

 

Food to eat in Third Trimester Pregnancy


Cereals and Grains 


FOOD SOURCES:

  • Jowar/ Ragi
  • Oats
  • Wheat flour + powdered oats
  • Wheat flour + wheat bran


SERVING SIZE /DAY: 6 servings



Pulses and Beans


FOOD SOURCES:

  • Bengal gram
  • Black gram
  • Green gram
  • Chickpeas
  • Chana
  • Moong
  • Rajma
  • Lentils
  • Soybean


SERVING SIZE /DAY: 3 servings



Milk and milk products


FOOD SOURCES:

  • Buttermilk
  • Curd/yogurt
  • Paneer/Tofu


SERVING SIZE /DAY: 2 servings



Green leafy and other vegetables


FOOD SOURCES:


SERVING SIZE /DAY: 4 servings



Fruits:


FOOD SOURCES: All except papaya & pineapple

SERVING SIZE /DAY: 4 servings



Nuts:


FOOD SOURCES:

  • Almonds
  • Walnuts
  • Pistachio
  • Cashewnuts


SERVING SIZE /DAY: 1 handful

FILL YOUR PLATE WITH THESE NUTRIENTS


Folic Acid

  


FOOD SOURCES:

  • Most important nutrient during this trimester of pregnancy
  • Main sources include green leafy vegetables, beans & citrus fruits


Calcium:


FOOD SOURCES:

  • Calcium needs are doubled as the fetus develops
  • Important for bone & teeth development and management
  • Nuts like almonds, milk and milk products like paneer, buttermilk, curd should be made part of the daily diet


Iron:


FOOD SOURCES:

  • Anemia being very common makes iron the most important nutrient
  • This becomes even more important as your body will increase the supply of blood to the placenta
  • This includes dates, broccoli, green leafy vegetables and whole grain bread


Fiber:


FOOD SOURCES:

  • Constipation, a crippling problem plagues many women during this time
  • You must incorporate fiber-rich foods such as brown rice, beans, pulses, peas and nuts


Proteins:


FOOD SOURCES:

  • Proteins should be consumed in moderation keeping in mind their fat content
  • Milk and milk products, eggs, fish and poultry are the best sources
  • B Vitamins - Vitamin C, B6 & B12


FOOD SOURCES: Very essential for healthy growth of the placenta as well as for breaking down other dietary nutrients such as proteins, and for the development of the unborn baby's muscular system, this includes citrus fruits, bananas, chickpeas and wholegrain cereals amongst a few.



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