During the third trimester of pregnancy, you are getting ready for the big day: Your baby's birthday. After nearly seven months of healthy eating, it can be tempting to eat anything you want; however, women need certain key nutrients during the third trimester to maintain both their own health as well as to support their unborn baby's complex needs.
Whole Grains
Whole grains are a plentiful source of many important pregnancy nutrients, including iron, folic acid and fiber. According to the American Congress of Obstetricians and Gynecologists, women in their third trimester need around 8 oz. of whole grains per day. These include foods like wheat breads and fortified cereals. Because serving sizes vary based on food types, ACOG offers these general guidelines: a slice of bread is around an ounce, while a cup of pasta or rice equals around two. When able, choose wheat breads, part or whole wheat pasta and brown rice.
Fruits and Vegetables
In your third trimester, you need around five cups combined of fruits and vegetables, most of which should be vegetables, per ACOG. However, serving sizes can differ between raw and cooked vegetables. Leafy greens like spinach shrink when you cook them, so if you opt for raw, double the amount per serving. Fruits and vegetables are not only rich in fiber, but also contain other important vitamin and minerals, such as vitamin C, iron and folic acid.
Dairy Products
When choosing dairy products, opt for the lower-fat varieties such as 1 percent or skim. Not only do they contain the same nutrients as the higher fat varieties, they also have fewer calories, giving them more bang for the buck. Dairy products are a great source of calcium, vitamin D and protein for pregnant women. ACOG recommends three cups of dairy or dairy equivalents, like soy milk, per day.
Proteins
You will need the equivalent of a little more than 6 oz. of protein during your last trimester of pregnancy, according to ACOG. However, keep in mind that proteins do not necessarily have to be meat: beans, legumes, tofu and other meat substitutes also apply. Six oz. might seem like a lot, but it is less than you think: ACOG estimates that a handful of nuts contains around 2 oz. of protein, almost a third of your daily requirement.
Extras
Pregnancy cravings cost lots of calories. Ice cream is a dairy product, right? Yes, but it also contains extra fats and sugars. While these types of treats are not off limits, ACOG recommends that pregnant women in their third trimester keep these extras at around 400 calories per day. By her third trimester, an average woman needs around 2,400 calories to support her changing body and developing baby, per ACOG. This works out to around 300 or so extra calories per day, according to the American Pregnancy Association.
