What to eat in the 3rd Trimester

Diet Plan for 3^rd Trimester

During the 3^rd trimester, the organs of the baby continue to form. The eyes, nails, hair form and your baby gains weight during this phase. It is essential to ensure your baby’s healthy growth. So, here is your third-trimester meal plan that you must religiously follow.
 

1. The Essential Nutrients 

There are a variety of nutrients that act as building blocks of your meals and snacks. You can get all the essential nutrients in fruits, vegetables, protein, whole grains, healthy fats, and oils. Fat-free foods or pasteurized dairy must also be preferred. 
 

2. Vitamins 

Let us look at the daily Vitamins that must be taken for your baby’s healthy growth.

• Vitamin A ensures the healthy growth of your baby’s bones. It also supports skin formation and vision. Your baby’s eyes open and start detecting light in the third trimester. Vitamin A enriched foods are fish, carrots, cantaloupe, sweet potatoes, spinach, etc. 
• Vitamin C helps your body take in iron. It helps make your baby’s teeth, gums, bones healthy. It also strengthens your baby’s immune system. Vitamin C enriched foods include Kiwi, Oranges, Tangerines, Strawberries, Tomatoes, Broccoli, etc. 
• Vitamin B6 is an essential nutrient that must be taken during the third trimester. It helps in the development of red blood cells and your baby’s brain. Vitamin B6 enriched foods are Bananas, Poultry, Beef, Fish, Organ Meats (liver or tongues), Potatoes, Whole Grain Cereals, etc. 
• Vitamin B12 helps in strengthening the nervous system of your baby. It also helps in building red blood cells. Vitamin B12 is present in Beef, Fish, Poultry, Dairy Products, Eggs, etc. It is important to note that vegans and vegetarians need to take Vitamin B12 supplements because plants do not have this nutrient. You must consult a doctor before taking supplements. 
• Vitamin D helps you and your baby take in Calcium. Calcium is important for strengthening the bones and teeth of both your baby and you. Salmon, Milk, Egg Yolk, Cheese, Beef Liver, Broccoli, Kale, and Sardines are rich sources of Vitamin D and Calcium. 
   

3.Choline 

Choline helps in the development of your baby’s brain and spinal cord. Prenatal Vitamins do not contain Choline. Thus, you can get this nutrient from Milk, Meat, Fish, Eggs, Peanuts, Potatoes, Soy Products, Cauliflower, etc. 

 4. Iron

Iron forms the red blood cells that help in providing oxygen to your baby. Iron enriched foods are Lean Meat, Poultry, Seafood, Spinach, Kidney Beans, White Beans, Lentils, Peas, Prune Juice, and Fortified Breakfast Cereals and Breads. 

 5. Folic Acid

Folic Acid is also an essential nutrient that protects your baby’s brain and spinal cord from Neural Tube Defects. Your body too needs Folic Acid to help your baby grow. Folic Acid is present in foods like Beef Liver, Peanuts, Green Leafy Vegetables, Nuts, Peas, Beans, Pasta, Flour, Rice, Bread, etc. 

 6. Omega-3 Fatty Acid

Omega-3 Fatty Acids are present a lot in Fish. They help in the development of your baby’s brain. You must eat 8-12 ounces a week to ensure your baby’s healthy growth. But keep in mind not more than 6 ounces of Tune. If you eat more, then the mercury levels will increase in the bloodstream. This can affect your baby’s brain and nervous system. Foods like Flaxseed, Walnut, Chia Seeds, Cantaloupe, Broccoli, Spinach, etc., include Omega-3 Fatty Acids.  

7. Proteins

Proteins help your baby grow, thereby making your baby’s body make blood. Protein-enriched foods include Lean Meat, Seafood, Cottage Cheese, Egg White, Beans, Peas, Soy Products, Seeds, etc. 

 8. Whole Grains

Whole Grains are a good source of carbs, energy, and fiber. They help in relieving you from constipation. Whole grains foods include Brown Rice, Oats, Quinoa, Barley, Bulgur, and Whole Wheat Pasta. 

 9. Healthy Fats & oils

An important point to keep in mind is that Fats and Oils must be 30% or less in your food. They have a lot of crucial benefits. They provide you with energy and help your baby’s placenta and organs grow. Good fats and oils include Olives, Nuts, Avocados, etc. 

So, these are the essential foods that must be included in your third trimester. Make sure that you are eating foods rich in fats, carbohydrates, proteins, and other essential nutrients as they can help in fighting several diseases. They also ensure the healthy growth of your child. Have a healthy development of your baby with the 3^rd-trimester meal plan listed above.      

Read More:
- 1st Trimester Diet Plan
- 2nd Trimester Diet Plan
- 5 Benefits of drinking Coconut water in pregnancy