The Last Months of Pregnancy: What to Eat and Avoid
The final three months of pregnancy are called the third trimester. This period goes from week 29 to week 40. If you're pregnant during this time, you'll need some extra calories – about 450 more each day. It's common to gain around one pound every week in the third trimester if you're eating well.
During these last months, it's still really important for expectant mothers to have a healthy diet with all the important vitamins and minerals needed for a safe pregnancy.
Here are some good foods to have in the third trimester:
Water: It's crucial to drink enough water and stay hydrated.
Foods with folic acid: Green leafy veggies like spinach, kale, and chard are great. They're also high in vitamin K.
Whole grains and fortified cereals: These are good sources of energy.
Beans: They provide protein and fiber.
Citrus fruits: These fruits are rich in vitamin C.
Foods with vitamin D: Things like oily fish, eggs, and some supplements if your doctor suggests.
Calcium sources: Milk products, tofu, yogurt, and nuts are good.
Protein sources: Lean meats, fish, poultry, lentils, beans, and tofu are great choices.
Foods with vitamin C: Fresh fruits like berries, citrus fruits, kiwis, and melon are good for you and your baby.
Magnesium sources: Almonds, pumpkin seeds, barley, oats, beans, and artichokes are helpful.
Iron sources: Meat, dairy products, eggs, wheat bran, and beans provide important iron.
What Foods to Avoid:
In the third trimester, the baby might push on the mom's stomach, which can make eating big meals uncomfortable. Many moms-to-be find it better to have six smaller meals throughout the day.
Here are foods to skip during this time:
Fast food: Avoid quick, unhealthy meals.
Processed foods: Stay away from packaged and processed foods.
Carbonated drinks like sodas: These aren't the best choice.
Chocolate, cookies, cakes, and pastries: While they might be tempting, it's better to limit them.
Oils and salad dressings: Cut down on these.
Too much salt: Stay away from salty foods like chips and fries.
Raw veggies: They might be hard to digest.
Spicy foods: These can sometimes cause discomfort.
Remember, it's important to eat well to help you and your baby stay healthy and strong during these last months of pregnancy.