Proper diet with plenty of fruits, vegetables and whole grains is the goal of every pregnant woman in advanced pregnancy. For the development of the fetus what is important is adequate intake of iron, calcium, magnesium, zinc, protein and omega-3 fatty acids, and high intake of fiber will help prevent the occurrence of constipation in the mother. Read the dietary habits and foods best for healthy pregnant women and baby development
After many counted days and weeks finally came the third, crucial trimester of pregnancy. The third trimester is marked by significant growth. While the fetus grows, the body of the mother luxuriates to best support this growth.
Small, frequent nutritious meals
The gain in body weight is a normal part of a healthy pregnancy, especially during the second and third trimesters of pregnancy. Most pregnant women manage to achieve a normal gain in body weight by following a balanced diet and moderate physical activity.
Many experts agree that it is good to trust your own sense of hunger, which is a perfect indicator of the nutritional needs of pregnant women. In the last trimester pregnant women usually get four to five pounds.
Proper diet with plenty of fruits, vegetables and whole grains should be the aim of every pregnant woman in advanced pregnancy. It is advisable to avoid sweets and junk food.
You must not forget that you need just 300 calories more a day than you needed before pregnancy to carry a healthy, strong child. This means that the daily energy intake should comply with the recommendations and distribute the meals into smaller meals daily. You should especially avoid overeating.
In the last trimester many pregnant women feel full after a small meal, and this mainly happens due to the pressure of the fetus on the stomach rising. Therefore, small, frequent nutritious meals are key to proper nutrition planning.
Keep an eye on the level of iron
Nutrients that should be the focus of every pregnant woman in advanced pregnancy are iron, calcium, magnesium, zinc, protein and omega-3 fatty acids. All these nutrients are important for fetal growth and development and for the creation of breast milk.
Since the last trimester further increases blood volume, it is advisable to resort to foods that are rich sources of iron. Iron is widespread in food so it is possible to ensure the necessary daily amount with proper nutrition. The best natural sources of iron in foods are organ meats, red meat, eggs, leafy vegetables, legumes, fish and shellfish.
There are two forms of dietary sources of iron – heme iron sources: meat, shellfish, fish, chicken and sources of non-heme iron: grains and vegetables. Heme iron in the body is easily absorbed, while non-heme iron body “absorbs” less effective. Not only is the non-heme iron less bioavailable, but the absorption is further inhibited by phytate, substances contained in grains and vegetables, and by tea polyphenols. However, the absorption of non-heme iron can be improved if diet is rich in vitamin C.
However, it is good to have in mind that a diet rich in grains and vegetables, which excludes meat, may increase the likelihood of developing iron deficiency and even anemia.
The need for zinc and calcium
Adequate levels of zinc during pregnancy helps defend against infection, supports the growth of the fetus and can prevent excessively long duration of labor. The recommended daily dose of zinc during pregnancy is 11 mg, and research shows that every other woman brings less than recommended. Zinc and iron are often found together in foods such as meat and legumes.
Food proteins provide the building blocks of units for tissue and organs of the fetus. Also, proteins are key components of the enzyme, red blood cells, bone, and many other body parts. Although women during pregnancy on average eat more protein than they need, one in four pregnant women still do not meet the protein needs.
Namely, 1 g of protein per kilogram of body weight should be taken a day, which in average is 70 g. This amount can be entered with for example 250 g steak or tuna. The main sources of protein are meat, milk, cheese, eggs and legumes. In smaller amounts, they are present in cereals as well.
Although the need for calcium is only slightly increased during pregnancy, it is very important to ensure adequate calcium intake. Sufficient calcium intake is required for skeletal development in fetuses and to preserve the mother’s calcium reserves. Calcium is important for the prevention of high blood pressure, threatening complication that occurs in pregnancy.
Fish is the source of omega-3 fatty acids
Omega-3 unsaturated fatty acids are the most common in fish from the northern seas – tuna, salmon, cod. Omega-3 fatty acids are found in flaxseed oil, walnuts, marine plankton and pelagic fish.
In oils of flaxseed and nuts we find alpha-linolenic acid, which the body converts into long-chain fatty acids such as those derived from fish, but this conversion is often poor, especially in the elderly and infants.
Essential fatty acids, especially the long-chain omega-3 fatty acids are important for brain development during fetal and postnatal period. Type of omega-3 fatty acids – docosahexaenoic (DHA) – is essential for the growth and functional development of the brain of infants and children. This type of omega-3 fatty acids and eicosapentaenoic (EPA) type, is almost exclusively present in fish and seafood, and recently also in enriched functional products such as margarine, cereals, yogurt and milk.
For pregnant women and nursing mothers, the recommended daily intake is 300 mg EPA + DHA. This intake can be achieved, for example with 100 g of cod.
Constipation and heartburn
Constipation in pregnancy occurs due to fluctuations in hormone levels that also have an effect on the intestinal muscle relaxation. The growing pressure of the uterus on the intestine contributes to that uncomfortable hardship . Although it can occur at any time, it mostly occurs in the last trimester of pregnancy.
Chronic constipation can lead to the occurrence of hemorrhoids, another unpleasant companion of pregnancy. Because of all the negative aspects that constipation carries it is advisable to take all measures to alleviate or prevent constipation. Since laxatives are not recommended because they can stimulate uterine contractions, the only means by which you can fight constipation is a diet.
Everybody knows that foods rich in indigestible fiber helps with constipation. During pregnancy, the recommended daily intake is 25-30 grams of fiber, which should be taken through fruits, vegetables and whole grains.
How much water to drink during pregnancy?
A high fiber intake increases the need for water so in a diet rich in fiber it is advisable to resort to that one more glass of water (recommended up to 11 to 12 glasses of water a day).
The tried and tested old recipe for regular stool are plums and figs, along with foods that contain fiber and other compounds that stimulate bowel movements. If you take iron supplements for anemia treatment, keep in mind that they can cause constipation in some women.
More than 50 percent of pregnant women suffer from heartburn in the advanced state of pregnancy when the fetus pushes the stomach upwards. Rule of small frequent meals will certainly help in the relief of heartburn, as well as the traditional recipe – almonds. Also, it is recommended not to eat three hours before bedtime because it increases the risk of raising the acidic gastric contents into the esophagus.
Foods that can aggravate heartburn are: tomatoes and tomato products, citrus fruits (lemon, tangerine, orange, grapefruit) and citrus juices, onions and garlic, paprika, pepper, coffee, strong tea, and caffeinated products, peppermint, fried foods, spices (especially chili pepper) and vinegar