For many women, the third trimester of pregnancy is the most physically challenging, and you might find it more difficult to find the energy to take care of yourself properly. Although your nutritional needs don't change drastically in the third trimester, your body needs extra energy and certain nutrients to support the rapid growth and changes that are taking place, so a healthy diet is as important as ever.
Caloric Intake
You need between 300 and 450 extra calories per day during the third trimester of pregnancy to gain the 1 pound per week that's typical at this stage. Kelly Kullick, a registered dietitian and personal trainer, recommends getting those extra calories from one serving of protein-rich food and one serving of carbohydrates. Healthy choices include lean meats, low-fat dairy, low-mercury seafood, nuts and nut butters, whole grain bread or cereal, whole wheat pasta and oatmeal.
Special Nutrients
With your baby growing so rapidly, you need to make sure you're getting all the nutrients he requires to develop healthy bones, brain, muscles and tissues. These include calcium, found in dairy products and fortified orange juices; choline, found in eggs, pork and cod; protein, found in meat, beans, dairy products, seafood and nuts; vitamin B-6, found in bananas, potatoes, chicken and chickpeas; zinc, found in nuts, seeds, beans and dairy; iron, found in lentils, beef, spinach and fortified cereals; and DHA, an omega-3 fatty acid found in fish and fortified eggs.
Healthy Eating Habits
With your growing uterus putting pressure on your stomach, you might not be able to eat much before you feel uncomfortably full. Try eating smaller, more frequent meals throughout the day, and focus on nutrient-rich foods to help you get the most out of every bite. Snacks like peanut butter on whole grain toast, Greek yogurt with fruit, oatmeal with nuts or a vegetable salad topped with chicken pack plenty of nutrients in a small quantity of food.
Balance is Key
Although your body has a special need for certain nutrients in the third trimester, you still should be focusing on eating a balanced diet as often as possible. Try to eat a variety of foods from each food group, including fruits, vegetables, lean protein, whole grains, dairy and healthy fats. In addition, continue to take your prenatal vitamins to ensure that your body isn't missing out on any needed nutrients.
References
- BabyCenter; Seven principles of eating well during pregnancy; November 2009
- FitPregnancy; All About the Third Trimester; Laurie Tarkan
- The Cradle; Prenatal Nutrition Basics: Nutrients to Emphasize; Ashley Koff
- The Cradle; Prenatal Nutrition: Third Trimester; Ashley Koff
- Enfamil; Pregnancy Nutrition: Third Trimester Pointers
- BabyCenter; Chart: Pregnancy nutrients you need to help your baby grow; December 2009
