Nutrition and pregnancy: Third trimester

In your last trimester, you need to eat at least 75 grams of protein every day to fuel your baby’s brain growth. But since fetal brain development increases in the last trimester, it’s even more important to get enough protein then. Eggs, lean meat, milk, yogurt, hard cheese, peanut butter, fish, poultry, nuts, seeds and beans are all good sources. A handful of walnuts or almonds makes a good, high-protein snack, as well. In addition to protein, here some additional foods and nutrients that should be at the top of your grocery cart:

• Zinc: Whole grains, meat and milk, as well as oysters, beans, nuts and pumpkin and sunflower seeds provide this nutrient newly recognized as important for your baby’s growth.
• Carbohydrates: These nutrients provide energy and fiber. Your diet should include “the good ones” found in whole grains, potatoes and corn, rather than “the empty ones” found in white sugar, white flour and the foods (cake, white bread) that contain them.
• Fats: Fats aren’t always bad! They are an important source of energy, as they help your body use the vitamins A, D, E and K provided by other foods. Still, you don’t want to overdo it—a couple ounces of cheese; 2 tablespoons of butter, peanut butter or mayonnaise; an egg; a serving of lean meat; or half a small avocado each day will give you what you need. Research also suggests that having enough omega-3 fatty acids in a mother’s diet during the pregnancy may increase her baby’s birth weight and reduce the risk of premature birth.
• Omega-3 fatty acids: DHA, an omega-3 fatty acid, is an essential nutrient for brain and vision development. Developing babies and infants get at least half the necessary level of DHA for brain development in the womb and half from breast milk after birth.(Most women in the U.S. have diets low in DHA, with less than 50 mg per day.
• Calcium: Eating foods that are high in calcium and getting plenty of fiber may help decrease blood pressure and reduce the risk of preeclampsia, which you want to avoid these last few months.
• Fluids: Your baby’s developing new cells and your increased blood volume require water—lots of it. At least eight 8-oz glasses a day will also minimize swelling, constipation, and your risk of urinary tract infections. When you are exercising, you will need to drink more water.

This last trimester is equally as important as the first two, and you are well on your way to growing your healthy family! Stay the course, and know that with the proper nutrition you will welcome a beautiful new family member and ensure that your health remains at the forefront as well.

Learn more about prenatal care.