Being pregnant is overwhelming in itself. You have so many dos and don’ts that keep you constantly thinking and stressed. Adding to that list are food options. What foods to eat during pregnancy and what not to, there are quite a few conditions a pregnant woman must keep in mind.
When I was pregnant with my firstborn child every time I met a concerned family member, they told me I should take care of what I eat. My third trimester was a huge feast with loads of food. I had turned into a fat cream puff.
According to them, I had to eat for “two” people. But the thing we forget is that the other person is a 4 ½ pound baby and not a full-grown adult. Sworn to not repeat this in my second pregnancy. Here’s what a woman in her third trimester should and should not eat.
The Third Trimester of pregnancy is tough as the belly is getting bigger, leaving less room for food. Acidity and fatigue are at their peak.
A pregnant woman needs 300 extra calories for the unborn child.
The trick is to eat healthy so that the growth and rapid development (baby grows up to 6 inches more in the third trimester) of your baby are supported. While taking care of your health as well.
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FOOD TYPE AND TIMINGS ARE VERY IMPORTANT.
Eat small (fistful) portions every few hours.
To Control Acid Reflux
- Consume your liquids separate from your solid meals
- Keep upright after eating
- Go for a small walk after consuming food
Healthy Foods to Eat During Pregnancy
Here is a list of foods to eat during the third trimester of your pregnancy for a healthy mother and baby:
1. Eggs
Eggs are packed with nutrients as we all know. They are an excellent source of Choline.
As per a dietary survey, our diet doesn’t have sufficient choline intake. So, incorporating eggs in the diet fulfills that and reduces the risks of neural tube defects which in turn could affect brain development in the fetus.
2. Beetroot
Beetroot is abundant in Potassium, which regulates metabolism and blood sugar levels during pregnancy.
3. Spinach
Spinach is loaded with Folate. Eating spinach during pregnancy prevents spine and brain defects in the fetus. Eating half a cup of boiled spinach meets the dietary requirement.
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4. Leeks
As immunity levels are relatively low during pregnancy, sulfur compounds and vitamin C present in leeks help boost immunity in expecting mothers. Eating leeks helps prevent cold and flu.
5. Legumes
Peas, Beans, Chickpeas, Peanuts, Lentils, etc are an excellent plant source of proteins, Fiber, Folate, Calcium, all of which is essential for a healthy mother and baby.
6. Salmon
Omega 3 fatty acids help the brain and eye development of your unborn child.
It is a myth that pregnant women should not eat fish (due to high mercury levels in them). As a result, do not get sufficient Omega 3 fatty acids.
But studies have shown oily fish (like Salmon and Sardines) when eaten 2-3 times a week, fulfil our dietary Omega 3 fatty acids.
7. Olive Oil
Olive oil contains vitamin E, which ensures that your heart and brain function is smooth when your baby is inside your womb.
Consume olive oil in your diet (as a salad dressing or drizzle over your food) or apply it on your skin to reduce stretch marks.
8. Avocados
Avocados are excellent for pregnant women as they are high in good fats, potassium, folate, and fiber. The healthy good fats help build skin, brain tissues and neural tubes.
9. Dates
Regular consumption of dates during the third trimester helps in cervical dilation eliminating the need to induce labor.
10. Whole Grains
Grains like whole wheat, brown rice, oats, barley, etc helps the placenta grow and develop the fetus’s body.
Whole grains supply the calories, fiber, selenium, and iron that a pregnant woman needs. Consuming 28 grams of fiber during your third trimester helps to avoid constipation.
11. Lean Meat
A pregnant woman needs more iron in her third trimester of pregnancy. Iron helps in providing oxygen to blood cells in your body.
Lean meats like beef, pork, and chicken contain high amounts of iron, choline, and vitamin B.
Besides, drink at least 2 liters of water every day.
Foods not to eat during pregnancy
- That is high in salt
- Packaged foods
- The restaurant made Chinese food
- Caffeine
- Seafood
- Raw foods like sprouts, store-bought fruit, and salads, etc.
- Sushi
- Fish with high levels of mercury
Eating well prevents the risk of birth defects in the child and controls the mother’s mood swings during labor and delivery. Always follow the dos and don’ts of what foods to eat during pregnancy and what to avoid.
What is your pregnancy story? Do share with us in the comment section below.
