The third trimester of pregnancy is a very crucial period as the cartilage of the baby is transformed into bones and the baby would acquire all the calcium from you and so a diet enriched with calcium rich food is a must. Apart from calcium, fibre, vitamin C, vitamin K and thiamine (vitamin B1) are very essential for the growth of hair, nails, skin and the baby’s brain. Intake of about 200 calories per day is a must at this stage.
Healthy Food to be consumed during the Third Trimester of Pregnancy:
Fresh fruits should be an integral part of your diet. Include strawberries, papaya, melon and kiwis in your diet as they are rich in Vitamin C that would boost your immune system and contribute to the growth, development and proper functioning of the placenta.
2. Ham and tomato salad
A slice of lean ham added to a vitamin enriched salad of radishes, lettuce, sweet corn and tomatoes would give you the adequate amount of thiamine required for energy.
3. Bean chilli
A salad made of canned kidney beans with fresh tomatoes and peppers would give you the right amount of vitamin B1, potassium, magnesium, phosphorous, protein vitamin C ,as kidney beans are rich in folate, copper, iron, fibre etc. To avoid constipation at this stage, plenty of water and fibre rich food should be taken and aerated drinks should be avoided.
Cooked lentils should be incorporated in your daily diet as they are packed with nutrients like iron, dietary fibre, lean protein vitamin K, and folate.
5. Seeds and nuts
Have a handful of hazel nuts or walnuts for snack as hazel nuts are rich in complex carbohydrates, iron, Vitamin E, calcium and protein and contain no cholesterol. Flaxseeds and walnuts should be consumed for Omega-3 fats for the eye and brain development of the new born.
6. Avocado salad
Prepare an avocado salad with walnuts, watercress and mango slices to acquire a host of vitamins. Avocadoes are rich in fibre, vitamin E and vitamin C, watercress is enriched with vitamin K, walnuts are rich in vitamin E, folates, omega-3 fats and antioxidants.
7. Lean pork chop
An afternoon lunch with lean pork chops, after removing the fat would provide you with thiamine and iron required for brain development and for normal functioning of the baby’s muscles and heart. Watercress can be added to it to pep up your Vitamin K level. The meal can be accompanied with orange juice for vitamin C.
8. Brussels sprouts
The brussel sprouts is packed with vitamin K and vitamin C and can be stir fried with ginger, spring onions and garlic. They should be prepared in the microwave. Do not overcook and just steam them to retain their nutrients and to prevent the vitamins from leaching into the water.
9. Bacon sandwich
Tickle your taste buds with a delicious homemade tomato and lean bacon sandwich for a wholesome breakfast or snack. Grill the sandwich made of thin sliced, un smoked bacon, fresh granary bread and vine ripened tomatoes. Bacon is rich in phosphorous, selenium, protein and niacin.
Eat healthy and stay happy during your full term of pregnancy and that is the best way to give birth to a healthy baby.