The ninth month of pregnancy is when you need to relax and rest as much as possible. During the last trimester, your diet and lifestyle should take into account the health of both you and your baby. A balanced diet keeps common pregnancy symptoms like heartburn and constipation at bay. It also ensures the correct development of the fetus.
Suggested Foods
Continue to pamper yourself with healthy and nutritious foods similar to those in the first and second trimesters.
1. Fiber Rich Foods: Include fresh vegetables, fruits and whole grains such as oats in your diet.
2. Calcium Rich Foods: Calcium-rich foods are essential in the last stage of pregnancy. Your growing baby needs calcium for strong bone development. Cheese, yogurt, lentils, almonds, green leafy vegetables are the best choices.
3. Iron Rich Foods: Iron deficiency is a major problem faced by women in the third trimester. Even if you take an iron supplement, your diet should consist of iron-rich foods. Iron is abundant in foods as raisins, broccoli, meat, peas, strawberries, eggs, fish.
4. Foods Containing Vitamin C: Eat tomatoes, cauliflower, strawberries, broccoli, bell peppers, and oranges. These are not only rich in vitamin C but also very good for your skin.
5. Foods Rich in Folic Acid: Folic acid is especially vital for the development of the spine and the growth of your baby. If you`re not taking a folic acid supplement, add foods like beans, leafy greens, and chickpeas to your plate.
6. Foods Containing Vitamin A: Vitamin A intake is important for your baby`s eyes and your eye health. Foods like sweet potatoes, carrots, and spinach are packed with vitamin A. However, you should avoid excessive consumption of vitamin A.
Foods to Avoid
Here is a list of foods to avoid in early and late pregnancy:
- Caffeinated beverages and chocolate
- Alcohol
- Unpasteurized milk and dairy products
- Tobacco
- Fish containing mercury such as swordfish, shark and marlin
- All kinds of raw or undercooked eggs, meat, chicken, fish
- Junk food, processed, canned and frozen foods
- Herbal teas that trigger bleeding and contractions
- Do not consume ready-made food and drinks (instant soup, soft drinks, ready-made fruit juices, broth and similar flavoring tablets).
- Avoid fatty, fragrant, spicy foods (fat meat, fatty sauces, cream).
- Limit your daily salt intake (2-5 g/day) and prefer iodized salts.
- Do not fry, roast or consume non-fresh foods.
- Limit the consumption of offal, salami, sausage, soudjuk, bacon.
Tips
- Divide your meals into 6-7 portions instead of 3 large portions.
- Consume water throughout the day.
- Consume foods as a handful of hazelnuts every day.
Sample Nutrition List
Breakfast:
- 1 egg
- 1 glass of milk
- 2 slices of bread
- 1 matchbox white cheese
- 1 tablespoon of honey, molasses or jam
- Tomato
- Cucumber
- 5 olives
Snack:
- 1 portion fruit
Lunch:
- 60-90 grams of meat dish (could be meatballs) or 1 plate of legumes
- 4 tablespoons of rice or pasta
- 1 slice of bread
- 1 bowl of yogurt
- 1 fruit
Snack:
- 1 portion of fruit / 1 glass of milk / pudding
Dinner:
- 1 bowl of soup
- 60 gr. meat or vegetable dish with meat
- 1 slice of bread
- 1 fruit
- Seasonal salad
Night:
- 1 glass of milk or 1 bowl of yogurt
While exercises such as brisk walking and yoga along with a balanced diet are helping to prevent complications and risks for both mother and baby, they are also the most valuable keys to a healthy and easier birth. Get your baby healthy and grow it healthy!