Welcome to the third and final trimester. As you begin the countdown to the birth of your valuable newborn, you are right place to get the low-down on your exact nutritional needs for the third trimester.
Nutritional requirements
Now you have reached the final trimester. You are allowed an additional 200 C a day. Eating a variety of protein-rich foods, as your protein requirements are higher than your pre-pregnancy needs. Folic acid requirements are slightly raised (as in the 2nd trimester), so include green leafy veggies and wholegrains in your diet, and check the labels of your breakfast cereals to make sure they are stimulated with added vitamins and minerals.
Throughout pregnancy, vitamin D Supplements are required to ensure you meet your increased requirements. Eating oily fish, eggs and fortified breakfast cereals will give you vitamin D levels an extra improvement. Vitamin C requirements are up an extra 25 percent in third trimester. With at least one vitamin C rich fruit a day will help you meet this. Good examples are citrus fruits Vitamin A requirements are slightly raised.
What to eat in third trimester?
Eating a healthy balanced diet is very important. A healthy diet includes all vegetables and fruits. A variation of starchy carbohydrates at every meal rather wholegrains which fill you up for longer, e.g. breads, cereals, potatoes, pasta, noodles, rice. Low fat dairy products 2-3 times a day to meet your calcium needs. A variety of protein-rich foods twice a day, e.g. lean meat, poultry, fish, eggs, nuts, seeds, beans, lentils, and soya. Remember your oily fish once-twice a week to help you get enough omega-3 fatty acids. Use your further calorie requirements to eat healthy snacks. Limit foods high in sugar and fat.
Weight gain during third trimester – what to expect?
Assume to gain around 1lb a week if (BMI 18.5 – 24.9), you should expect to put much weight, as it is harder to lose it post- future health of your baby. The best technique to you were a healthy weight pre-pregnancy on a week if you were overweight pre-pregnancy. It is really important not to gain too pregnancy, it could make labour more tough, and it can affect the result and gain a healthy amount of weight is to eat healthy snacks when you are hungry. Try to avoid eating too many foods and drinks high in fat and sugar. Your physical activity routine during pregnancy will help you to control your weight. If you are not energetic, start gradually increase to 30 minutes of reasonable activity a day.
Should you stop taking supplements in third trimester?
If you are planning to breastfeed you still need to take vitamin D supplements (10 micrograms per day) throughout your pregnancy and after birth. Vitamin D is found in pregnancy multi-vitamin supplements and Healthy Start Vitamins. You may decide to take a single supplement containing vitamin D. Be sure to avoid all regular vitamins or oil supplements because they contain high levels of vitamin A which could be dangerous for your growing baby. You don’t need to take folic acid after week 12 if you would prefer not to, but many women continue taking it in the form of pregnancy multivitamins.
