You know what, Mums? Your little one is gaining weight rapidly during the third trimester, and some of his limbs are still in the process of being formed. This makes the choice of food intake and nutrition that you consume in the third trimester very important for the health of your little one’s growth.
Also read: Here are the conditions and procedures for giving birth with BPJS
Important Nutrition in the Third Trimester of Pregnancy
Foods that should form the basis of your daily diet in the third trimester of pregnancy are:
- Fruits
- Vegetables
- Protein
- Whole grain
- Healthy oils and fats
- Low-fat or fat-free dairy products
These foods contain vitamins and minerals that you need in the third trimester.
Vitamin A helps the baby’s bone growth in the womb. Vitamin A also supports baby’s skin growth and vision. Your little one’s eyes open and begin to detect light in the third trimester of pregnancy.
You can get Vitamin A from:
- Fish
- Dairy products
- Carrot
- Cantaloupe
- Spinach
- Ubi
Vitamin C helps the absorption of iron in your body. This vitamin also helps the growth of the teeth, gums and bones of the baby in the womb. Your immune system also needs vitamin C to function properly.
You can get Vitamin C from:
- Orange
- Kiwi
- Strawberry
- Tomato
- Paprika
- Red and green broccoli
Vitamin B6 is an essential nutrient for the development of red blood cells and the baby’s brain in the womb. Vitamin B6 is contained in:
- Banana
- Chicken meat
- Beef
- Fish
- Organ meats, such as liver and tongue
- Starchy vegetables, such as potatoes
- Cereal whole grain
Vitamin B12 keeps the nervous system strong and helps build red blood cells. Mums can get vitamin B12 intake by consuming:
- Beef heart
- Fish
- Chicken meat
- Dairy products
- Counts
Vitamin D helps the absorption of calcium in mothers and babies in the womb. This vitamin increases the strength of the bones and teeth of Mums and the Little One. Vitamin D is contained in:
- Fatty fish like salmon
- Egg yolk
- Cheese
- Beef heart
Calcium forms bones and teeth, so it is important to consume it in the third trimester of pregnancy, because at this time the baby’s bones are getting stronger. Mums can consume calcium from:
- Dairy products
- Broccoli
- Canned sardines
Meanwhile, the mineral choline helps in the formation of the baby’s brain and spinal cord in the womb. Many pregnancy supplements do not contain this vitamin. However, you can get it by consuming:
- Milk
- Beef
- Fish
- Counts
- Chicken meat
- Nuts
- Potatoes
- Soy products
- Cauliflower
Iron helps the function of red blood cells in delivering oxygen to the baby in the womb. Iron is contained in:
- Lean meat
- Chicken meat
- Seafood
- Nuts
- Spinach
- Red beans
- Peas
Also read: Causes of Weight Loss in the Third Trimester
Iodine helps the process of forming the baby’s brain. Mums can get iodine intake from:
- Seafood
- Dairy products
- Iodized salt
While folate and folic acid help protect babies in the womb from brain and spinal cord problems called neural tube defects. Your body also needs it for the growth of the placenta. These nutrients can be obtained from
- Beef heart
- Nuts
- Dark green leafy vegetables
- Orange
- Pasta
- Wheat
- Nasi
Omega-3 fatty acids help the process of forming the baby’s brain in the womb. These nutrients are contained in many fish. However, make sure you eat low-mercury seafood, such as:
For portions, it’s best to consult a doctor, yes, regarding the safe limits of fish consumption for pregnant women. Other food alternatives that contain omega-3s include:
- Walnuts
- Biji chia
- Cantaloupe
- Cauliflower
- Broccoli
- Spinach
- Red beans
Protein helps the growth of the baby in the womb, and helps the blood formation process. You can get protein by consuming:
- Lean meat
- Seafood
- Chicken meat
- Egg whites
- Nuts
- Soy products
Meanwhile, for healthy oils and fats that are important for the growth of baby organs and the placenta, you can get them from:
- Olive
- Nuts
- Avocado
Also read: Can you take castor oil to stimulate contractions?
Source:
WebMD. Foods to Eat During Your Third Trimester. November 2022.
American College of Obstetricians and Gynecologists: “Nutrition During Pregnancy.”
