Menus For The Third Trimester Of Pregnancy
During the third trimester of pregnancy, the last changes take place in the fetus, which is practically ready for birth. Care must be intensified, also at the dietary level. Energy requirements are highest at this point.
In addition, it must be taken into account that at this time the mother’s ability to exercise decreases. Its weight can cause discomfort when moving around, limiting activity. Therefore, it is necessary to adjust the diet to avoid an unwanted increase in adipose tissue.
Key nutrients during the third trimester of pregnancy
Not only do you have to focus on caloric intake, but there are some micronutrient requirements that are also increased. For example, it is still crucial to maximize protein intake and ensure the intake of all essential amino acids.
Some of them, such as leucine, are essential to ensure the proper development of tissues, according to a study published in The Journal of Nutrition . Although it is not necessary to implement a supplementation protocol with the nutrient, it is convenient to ensure its consumption by means of proteins from foods of animal origin.
On the other hand, it is also important to optimize your iron intake at this time. Due to the increased requirements by the fetus, a deficit in the mineral could be experienced. This can lead to anemia, according to research published in The Medical Clinics of North America .
Special attention to folic acid
We have already told you on other occasions the importance of meeting the daily needs of folic acid during pregnancy. A lack of this nutrient can cause problems in the closure of the neural tube in the fetus.
Supplementation with the vitamin is usually considered throughout the gestation period. However, it must be ensured that during the third trimester of pregnancy the presence of the micronutrient in the diet itself is also increased. In this way, risks are minimized.
At the same time, care must be taken with the consumption of foods that may present a microbiological risk. Food poisoning at this time could be fatal to the fetus. Therefore, it is necessary to avoid the consumption of uncooked or unpasteurized products.
Also, pay attention to the types of cheeses you eat, if you like those products. It is important that the milk that acts as an ingredient has undergone a pasteurization process in order to avoid the growth of pathogenic bacteria inside it.
If you have any doubts as to whether it is possible to consume a specific food, it is best to get healthy and not eat it.
Menu for the third trimester of pregnancy
Next, we are going to present you several main meal and snack options so that you can alternate during the third trimester of pregnancy. This way you will be able to ensure an optimal supply of nutrients.
Breakfast
- Oat pancakes with yogurt and walnuts.
- Toast with guacamole and whole milk.
- Rice pancakes with peanut butter and banana.
Food
- Chickpeas with cod.
- Spanish omelette with salad.
- Chicken and vegetable paella.
- Baked sea bass with sweet potato and salad.
- Baked chicken stilts with potato and cauliflower.
Snack
- Pistachio butter sandwich.
- Yogurt with chopped fruit and nuts.
- Hummus with veggie crudités.
- Macedonia with rolled oats.
Dinner
- Chicken and vegetable curry stir fry.
- Complete homemade hamburger without sauces.
- Quinoa with turkey and vegetables.
- Grilled hake with cooked potato and salad.
- Quinoa salad.
Prepare healthy menus for the third trimester of pregnancy
It is important to take care of the diet at all stages of pregnancy. In this way, an optimal development of the baby will be achieved, in addition to improving the mother’s health. Errors in this regard can be fatal, especially when it comes to inefficiencies in the supply of important micronutrients such as folic acid.
If you have questions about this, we recommend consulting with a nutrition professional. This can teach you to prepare appropriate menus for each moment, taking into account individual characteristics and rhythms of life. Do not forget that, as far as possible, it is essential to maintain a certain degree of physical activity.
