Being pregnant is overwhelming in itself. You have so many dos and don’ts that keep you constantly thinking and stressed. Adding to that list are food options. What foods to eat during pregnancy and what not to, there are quite a few conditions a pregnant woman must keep in mind.
When I was pregnant with my firstborn child every time I met a concerned family member, they told me I should take care of what I eat. My third trimester was a huge feast with loads of food. I had turned into a fat cream puff. According to them, I had to eat for “two” people. But the thing we forget is that the other person is a 4 ½ pound baby and not a full-grown adult. Sworn to not repeat this in my second pregnancy. Here’s what a woman in her third trimester should and should not eat.
The Third Trimester of pregnancy is tough as the belly is getting bigger, leaving less room for food. Acidity and fatigue are at their peak.
A pregnant woman needs 300 extra calories for the unborn child.
The trick is to eat healthy so that the growth and rapid development (baby grows up to 6 inches more in the third trimester) of your baby are supported. Whilst taking care of your health as well.
Reader’s Choice: 10 Refreshing Beverages to Have During Pregnancy
FOOD TYPE AND TIMINGS ARE VERY IMPORTANT.
Eat small (fistful) portions every few hours.
To Control Acid Reflux
- Consume your liquids separate from your solid meals
- Keep upright after eating
- Go for a small walk after consuming food
Healthy Foods to Eat During Pregnancy
Here is a list of foods to eat during pregnancy (in the the third trimester) for a healthy mother and baby:
Eggs are packed with nutrients as we all know. They are an excellent source of Choline.
As per a dietary survey, our diet doesn’t have sufficient choline intake. So, incorporating eggs in the diet fulfills that and reduces the risks of neural tube defects which in turn could affect brain development in the fetus.
Beetroot is abundant in Potassium, which regulates metabolism and blood sugar levels during pregnancy.
Spinach is loaded with Folate. Eating spinach during pregnancy prevents spine and brain defects in the fetus. Eating half a cup of boiled spinach meets the dietary requirement.
Consider Reading: These 5 Things Can Cause Serious Depression During Pregnancy
It is a myth that pregnant women should not eat fish (due to high mercury levels in them). As a result, do not get sufficient Omega 3 fatty acids.
But studies have shown oily fish (like Salmon and Sardines) when eaten 2-3 times a week, fulfil our dietary Omega 3 fatty acids.
7. Olive Oil
Consume olive oil in your diet (as a salad dressing or drizzle over your food) or apply it on your skin to reduce stretch marks.
10. Whole Grains
Whole grains supply the calories, fiber, selenium, and iron that a pregnant woman needs. Consuming 28 grams of fiber during your third trimester helps to avoid constipation.
11. Lean Meat
Lean meats like beef, pork, and chicken contain high amounts of iron, choline, and vitamin B.
Besides, drink at least 2 liters of water every day.
Foods not to eat during pregnancy
- That is high in salt
- Packaged foods
- The restaurant made Chinese food
- Raw foods like sprouts, store-bought fruit, and salads, etc.
- Fish with high levels of mercury
Eating well prevents the risk of birth defects in the child and controls the mother’s mood swings during labor and delivery. Always follow the dos and don’ts of what foods to eat during pregnancy and what to avoid.
What is your pregnancy story? Do share with us in the comment section below.