When you are mothers-to-be and you care about the question: 9 week pregnancy diet. You will see a lot of important details on this particular topic, as well as tips, suggestions, opinions, and answers to questions about pregnancy, right nutrition and diets.
Although having a healthy diet is important throughout pregnancy, knowing what to eat in the third trimester of pregnancy becomes even more important, since it is now when the baby experiences a rapid increase in weight and of size. Likewise, in this period of pregnancy, the baby’s nervous system matures and the brain grows significantly, which must be supported by proper nutrition.
What foods should be included in a diet for pregnant women in the third trimester ? Next, we are going to know those foods that should not be missing during the last weeks of pregnancy.
How to eat in the third trimester of pregnancy
Feeding in weeks 27-40 of pregnancy requires some planning as you have to add some foods or increase your intake.
Iodine, essential for the baby’s brain development
In the third trimester of pregnancy it is important to increase iodine intake , as it helps your baby’s brain development. A deficiency of iodine can hinder this process and, for this reason, many gynecologists opt for pharmacological supplements that allow to supply it. Consult with your specialist.
Omega 3 fatty acids
As we have already mentioned, significant brain development occurs at this stage of pregnancy as the cerebral cortex and the connections between the cells that inhabit the brain increase. Therefore, increasing your intake of omega fatty acids 3 is the most advisable. Add nuts, pumpkin seeds, anchovies or sardines to your diet ..
Don’t forget about proteins
Proteins are important throughout pregnancy, but even more so in the third trimester. Don’t forget to include meat, fish and eggs . Of course, no raw meat or to the point. The meat must be very well cooked, like the egg. Avoid fish that contain a lot of mercury.
Carbohydrates for energy
Pasta, rice, whole grains and fiber also have to be part of the diet for the third trimester of pregnancy because they provide a lot of energy. Keep in mind that in recent months it is normal for you to feel much more tired, so this extra energy will help you face the day.
Increase calcium intake
During the third trimester of pregnancy, the baby retains approximately 200 mg of calcium a day due to increased bone development. For this reason, it is important to add extra calcium to your daily diet, either with food or with supplements, which should always be prescribed by the specialist.
Broccoli, cauliflower or dairy products are the most recommended to include and follow a healthy diet in the third trimester of pregnancy.
Vitamin D to absorb calcium
Vitamin D helps to effectively absorb calcium . What is the best way to obtain it? With the sun. Sunbathe every day to facilitate daily calcium absorption. It is true that there are supplements that can also help you, especially if you live in a not sunny climate, which should be prescribed by your specialist, but if you have the possibility of sunbathing, do so.
Prohibited foods in the third trimester of pregnancy
During pregnancy not all foods can be eaten . There are some that you should moderate or avoid consuming if you want to guarantee good health:
- Unpasteurized cheeses.
- Raw meat.
- Raw sausages such as chorizo or salami.
- Raw fish (sushi).
- Raw egg.
Other care for the third trimester of pregnancy
In addition to maintaining a correct diet in weeks 27-40 of pregnancy, it is important to maintain adequate hydration. Don’t forget to drink 2 liters of water a day (about 8 glasses) to avoid dehydration and constipation.
Likewise, it is important to stay active in this last stage, despite the fact that it costs a little more due to excess weight and the possible discomfort of the third and last trimester of pregnancy. Swimming or walking are the exercises most recommended by specialists. Even so, do not forget to consult any questions with the specialist.
Lastly, remember to rest to face the birth and the first months of motherhood with strength.
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Important Warning : Breastfeeding provides the best nutrition for babies. The pediatrician is the one who can best advise you on the care and feeding of your child, and on the foods that you should add to the diet as he grows.
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