Answer: 1. Iron And Protein-Rich Foods:
During your third trimester, extra iron is important to avoid anaemia, hemorrhage during delivery. You need around 27 mg of iron daily. Get your required dose of iron and protein from foods like red meat, beans, poultry, seeds and rice. The amino acids that you get from protein you consume will aid in the rapid growth of your little one.
2. Calcium Rich Foods:
Calcium is important throughout your pregnancy; however, it is especially crucial during the third trimester, since calcium arrangement in your baby’s skeleton takes place. Experts recommend a minimum of 1,000 mg of calcium as the daily intake. Dairy products such as milk, yogurt and foods like oatmeal and salmon are rich sources of calcium.
3. Magnesium Rich Foods:
Magnesium will help in absorbing the calcium that you consume and also providesrelief from leg cramps, helps in relaxing your muscles and prevents premature labor. You should take in approximately 350 to 400 mg of magnesium every day. Almonds, oat bran, black beans, barley, artichoke, pumpkin seeds, etc., are rich sources of magnesium.
4. Foods With DHA:
DHA is a fatty acid that helps your baby’s brain in developing properly. Experts recommend about 200 mg on a daily basis. You can find DHA in foods such as milk, eggs and juices.
5. Folic Acid:
Consumption of folic acids is a must to every pregnant mother, before and during pregnancy. During the third trimester, folic acid helps decrease the risk of defects of your baby’s neural tube. You can find folic acid in foods that include grains like oatmeal, collards or dark leafy vegetables and fruits like strawberries and oranges. You should get about 600-800 mg every day.
6. Fibre-Rich Foods:
To prevent constipation, which is one of the common symptoms of third trimester, you should consume plenty of fibre-rich foods. You should include vegetables, fruits (fresh and dried), legumes and whole grains in your diet. Do not forget that the water in your digestive tract is rapidly absorbed by fibre, so drink plenty of water and other fluids to replenish your body.
7. Foods Rich In Vitamin C:To make sure that the iron you take in is properly absorbed in your body, you should eat foods that are rich in vitamin C. Rich sources of this vitamin include citrus fruits such as melons, lemons, and oranges as well as green pepper and broccoli.