What pregnant women should eat in the last 3 months of pregnancy?

What should pregnant women eat in the last 3 months of pregnancy? During this time, the fetus develops very quickly. aFamilyToday Health tells you 5 foods to eat during your next pregnancy for a healthy baby.

During this time, the fetus absorbs a large amount of nutrients from the mother, so it is important that you pay attention to the nutrition in each meal. This helps you reduce fatigue, become healthier. In addition, the body has all the necessary substances to prepare for a successful escape.

7 foods for the 3rd trimester

1. Protein rich foods

During the third trimester of pregnancy, the fetus requires a lot of protein for the growth of muscles and tissues. To meet this demand, mothers need to add a variety of foods such as pork, chicken, beef, legumes, milk ... Accordingly, the amount of protein needed to provide during this period should be at a level. 70 grams per day.

In fact, protein-rich foods are also quite rich in iron. This mineral is essential for preventing anemia, bleeding at birth, even premature birth.

Further information to expectant mothers is that protein supplementation also reduces the risk of gestational diabetes, while also effectively stabilizing blood sugar.

2. Eggs

What should pregnant women eat in the last 3 months of pregnancy? The answer is eggs. This type of food is said to be very good for both mother and baby at this stage.

The choline in eggs helps maintain the function of cells. This plays an important role in your baby's rapid development.

Choline is also essential for fetal memory formation. Adequate choline supplementation will reduce the risk of developing pancreatic or kidney disorders.

Eggs can be used in dishes such as scrambled eggs, boiled or fried eggs.

3. Salmon

Salmon is the food containing many substances that mothers need in the last three months of pregnancy.

This fish is known to be a food rich in omega-3 fatty acids. Your baby's brain develops rapidly in the last 3 months of pregnancy and omega-3 fatty acids will help with this development.

Fish is high in docosahexaenoic acid (DHA), a type of omega-3, which helps promote the formation and development of the baby's nervous system.

You can add a favorite herbs or crushed walnuts and sprinkle them with grilled salmon.

4. Nuts

Nuts are fruits with hard shell inside with seeds (walnuts, almonds, cashews, peanuts, chestnuts ...). This is a great option when pregnant women want to snack in the 3rd trimester.

Nuts contain many healthy nutrients like fat, fiber and protein.

This is also a good option when you don't feel like overeating in the third trimester. When you feel full, nuts are a safe and healthy snack.

Add nuts like walnuts and cashews to delicious cereal.

5. Ripe papaya

If you are wondering what the last 3 months of pregnancy should eat, the answer is ripe papaya. In fact, green or unripe papaya contains a lot of papain, which causes the uterus to contract strongly, causing premature labor. For peace of mind, it's best to consult your doctor before eating this fruit.

In terms of nutrition, papaya is a great source of vitamins and minerals for pregnancy. It owns quite a bit of potassium, vitamin C, fiber, and folate. Folk also see this as a natural "remedy" to prevent heartburn prevalent in the third trimester.

Although pregnant mothers can eat ripe papaya , they should not consume too much because beta - carotene in the fruit easily causes jaundice on the palms and backs of hands and feet. Furthermore, eating too much papaya will cause stress on the stomach and intestines. So, you should only eat about 2-3 times a week!

6. Other fruits

What should mothers eat in the last 3 months of pregnancy? Of course, you should not ignore fruits as this is an excellent source of vitamin C. This nutrient plays a very important role in protecting pregnant mothers from the harmful factors of diseases from the outside environment.

Not only that, vitamin C also participates in the production of collagen which is an essential component to help build the structure of fetal bones, cartilage, muscles and blood vessels. Revealing more, pregnant mothers providing vitamin C will help support the absorption of iron more effectively!

To get plenty of these nutrients, during your 3rd trimester, you shouldn't miss out on fresh fruits like kiwis, strawberries, bananas and watermelon.

Learn more:  11 types of fruit you should not eat during pregnancy

7. Milk and dairy products

What should pregnant women eat in the last 3 months? It would be flawed without mentioning milk and dairy products. These are all great sources of calcium. Accordingly, to the end of pregnancy, the demand for this nutrient will increase very high.

In case if the mother does not meet the calcium needs, the fetus will "suck" calcium from your body, thereby leading to the risk of osteoporosis postpartum mother.

Some other suggestions in the diet of pregnant mothers

Here are a few suggestions you can take in your final trimester for a healthier body:

Porridge with low-fat milk

For apple, kiwi, papaya, watermelon, orange, strawberry, pear, you can make a juice, smoothie or eat it directly.

Chickpeas and rice

Lagu bread

Toasted bread

With beetroot, spinach and potatoes, you cook into soup or mix salad, grill and stir fry

Corn

Walnuts and dried fruit.

Healthy diet tips in the 3rd trimester

So you know what pregnant women should eat in the last 3 months? Here are some dietary tips to follow:

Split meals into small pieces and never skip meals.

Choose from all the healthy food groups in your daily diet.

Drink plenty of fluids to avoid dehydration and constipation.

Cut back on caffeinated beverages.

Quitting smoking.

Avoid foods rich in salt, sugar, and fat. Excess salt consumption can lead to fluid retention and swelling of the ankles.

Avoid swordfish, shark, white snapper or mackerel as they contain high levels of mercury.

Do not use unpasteurized milk.

Avoid spicy, greasy, and fried foods to prevent indigestion and heartburn.

Minimize your intake of high-salt foods. Because sodium is the reason why pregnant women experience swelling and bloating. Sodium is an ingredient found in many fast foods, canned foods ...

Most especially, pregnant mothers must pay more attention to food safety and hygiene to avoid food poisoning, and digestive diseases that can affect pregnancy.

Advice for pregnant mothers

If you have a healthy meal plan for yourself then continue doing it well. On the contrary, start switching to these nutrients to develop a healthy baby inside your womb. Eating healthy foods is the best thing you can do for you and your baby.

However, before you come up with a dietary plan for yourself, consult your gynecologist. Or people who can advise you based on your health needs. Try new recipes at home to both have a delicious meal and relax your mind.

Enjoy healthy foods in the last trimester of pregnancy so that you and your baby are healthy, healthy and ready for the next escape.

In addition, mothers can learn more about the foods they should eat before labor to make sure they are healthy enough to deliver.

aFamilyToday Health does not offer medical advice, diagnosis or treatment.