Healthy nutrition of the pregnant woman by trimester contributes to the best distribution of nutrients for the baby. At the beginning of pregnancy, preference is given to foods rich in protein and carbohydrates. At the end of the pregnancy, the baby is mature and gains weight by accumulating fatty tissue under a thin layer of skin.
How to choose the right foods in the last three months of pregnancy
remains in one pore. Varying from +100 g and - 100 g
In the last three months of pregnancy, the number of daily calories reaches 2500 U, which is not very different from the second trimester.
For the correct choice of products, you need to know their energy value and the amount of vitamins:
- Meat. If you imagine the nutrition of a pregnant woman by week, then meat products should be consumed from 1 week to 37. Starting from 38 weeks, meat should be abandoned, since it does not have a beneficial effect on the elasticity of the perineum and birth canal. The varieties should be low-fat: chicken, turkey, beef.
- A fish... The source of phosphorus and polyunsaturated fatty acids is sea fish. A pregnant woman must have fish cakes, baked or boiled fish 2 times a week on the menu. It is imperative to subject fish products to heat treatment, that is, raw fish, for example, in sushi, cannot be eaten.
- Vegetables. The main source of fiber is fresh vegetables. From the 28th week of gestation, the amount of vegetables consumed increases. It is important that vegetables should be eaten in season, for example tomatoes in winter are artificial foods like cucumbers, eggplants and zucchini. Allowed vegetables: beets, boiled potatoes in their skins, cabbage (stewed, boiled), carrots - all these products can be prepared in warm weather.
- Fruit- the main source of vitamin C: berries, citrus fruits. Consumption of foods in the 3rd trimester compensates for the lack of vitamin, and accumulates it for further distribution. Frozen berries do not lose their "vitality", in addition, berry jam is an excellent stimulator of immunity. Fruits allowed in the last trimester of pregnancy include: apples, bananas, plums, and, to a limited extent, pears.
- Dairy. Fermented baked milk, kefir, milk jelly are a source of calcium necessary for the normal development of the fetal support system. Throughout the entire gestation period, it is necessary to control the amount of dairy products consumed, but at the end of pregnancy, after 3 weeks, they should be abandoned to prevent early ossification of the fetal skull.
- Porridge. There are no restrictions on porridge. Give preference to whole grains. Exclude rice and semolina.
- Eggs - Another source of calcium, but it is not recommended to use it every day, as egg white causes allergies and can cause congenital diathesis.
At the end of gestation, global changes are observed in. The liquid consumed should vary from 500 ml to 1000 ml, including unsweetened drinks.
Do not drink brewed rosehip tea, as rosehip fruit promotes the deposition of urinary salts.
For the correct control of the release of fluid, you can keep a diary. It indicates the approximate amount of fluid you drink and the amount of urine you excrete.
Menu
At the 3rd trimester of the gestational period, the number of meals is six.
- Breakfast is mandatory, which makes up 20% of the diet.
- Second breakfast - 10 part of the diet.
- Snack and lunch accounts for 15 and 30%, respectively.
- Dinner should be low-fat and easily digestible - about 10%.
- 2 hours before bedtime - a glass of dairy products.
The main elements of food from 26 to 38 weeks of pregnancy:
- eat no more than 300 g of carbohydrates per day;
- the share of fat - 80 g (with the exception of the excess weight of a pregnant woman);
- protein products - 100 g.
Carbohydrates should be slowly absorbed from 30 weeks until the end of the gestation period.
Complex carbohydrates are characterized by a low glycemic index.
Prohibited carbohydrates: sesame seeds, nuts, chocolate, pasta, buckwheat, muesli.
Sample menu scheme
The menu of a pregnant woman from the 26th week of pregnancy by day is as follows.
Table 1.
| monday | tuesday | wednesday | thursday | friday | saturday | sunday | |
| breakfast | 2-3 pancakes with sour cream | Curd and berry mass | Porridge: wheat or pearl barley | Buckwheat with milk | Curd | Herbal tea with rye bread and a piece of cheese | Toast with butter, no more than 2 pieces |
| snack | As a snack can be: dates, nuts, drinking yogurt, granola bars | ||||||
| dinner | Vegetable soup with sour cream, mashed potatoes with stewed chicken, sauerkraut | Ear, boiled beet salad, fish cakes and millet porridge | Lenten borsch, buckwheat with beef in tomato gravy | Pickle, potato casserole with minced meat | Chicken noodles, macaroni and cheese and carrot salad with tomatoes | Mashed potatoes with beef pieces, meatball soup | Borscht with meat and sour cream, chicken pilaf and vegetable salad of beets, carrots and nuts |
| snack | After lunch, drink a glass of compote, kefir or fruit drink (optional). As a snack: banana, apple, sandwich, cookies | ||||||
| dinner | Pasta with vegetable salad | Boiled white chicken meat with vegetables | Minced meat with cabbage (lazy cabbage rolls) | Baked fish with carrots | Vegetable salad with butter and buckwheat | Wheat porridge with beef chop | Chicken pie |
| After dinner (2 hours before bedtime) | fermented baked milk | Herb tea | Dried fruits compote | kefir | Fruit drink or compote | Chamomile and mint decoction | kefir or yogurt |
This is an approximate meal plan for a pregnant woman, drawn up for a week.
It is also important not to exceed the permissible norms for the amount of products - 1 dish should not exceed 150 g.
Pregnancy weight
In the second half of pregnancy, there is a major change in weight upward.
Starting from 26-27 weeks, the increase is 550 g weekly. By 36-37 weeks of gestation, the weight reaches the expected maximum and remains unchanged until the moment of delivery.
So in the last trimester, the maximum weight gained should not exceed 15 kg.
Is it possible to follow a diet for weight loss during pregnancy
For weight loss in the 3rd gestational period, diets with mandatory fasting days are used.
If the permissible weight is out of range, pregnant. Prohibited diets: fasting, citrus diet and legumes diet.
Diet during pregnancy consists in the introduction of mandatory fasting days.
Contraindications
- diabetes mellitus, except;
- chronic gastrointestinal diseases;
- allergy;
- ... In this case, the diet will not be beneficial and the weight will not decrease.
Diets for weight loss during pregnancy for medical reasons
Self-control over weight at the last "stage" of pregnancy is a guarantee of easy labor.
According to statistics, obese women are more difficult to endure the labor process due to the large amount of body fat.
With obesity in women, since adipose tissue is not capable of adhesion.
The following diets or fasting days have been developed and proposed by physicians:
- Curd;
- Apple;
- kefir;
- Buckwheat;
- Vegetable.
Only one product from the list should be consumed weekly on one day.
For example, when choosing a buckwheat method of dealing with extra pounds, only buckwheat and dishes from that product should be consumed 1 day a week: cereals, soups.
On the second day after the fasting day, a plentiful meal is unacceptable.
If the cause of weight gain is swelling of the lower extremities, then a complete rejection of salt, from spicy and spicy dishes. The amount of fluid consumed decreases.
Consultation with a doctor
Any condition deviating from the normal course of pregnancy should be presented to the attending obstetrician-gynecologist. The specialist will identify the cause and prescribe the appropriate treatment.
Fasting days do not negatively affect a pregnant woman or carry a child with her, but it will not be superfluous to get permission from a doctor. In addition, a specialist will explain all the rules and select an individual menu scheme.
Video: diet in the 3rd trimester of pregnancy
Pregnancy is a very important, exciting, responsible and at the same time a wonderful period in a woman's life. Becoming a mother, a woman forever "enters the club of pregnant women" and will remember more than once how it was with her. Pregnancy, no matter what it is, is always a milestone. Life "before" the appearance of the baby and with him. Mom should take care of the baby at the first signs of pregnancy. And while she and the child are one, all her decisions and actions should be aimed at the good of both. Walk more in the fresh air, relax, think about pleasant things, avoid stressful situations and, of course, eat right. The development of the fetus, the course of childbirth and the further health of the baby depend on the nutrition of the expectant mother.
A few words about the most important
Hearing the cherished words “you will have a child”, a woman begins to replenish her knowledge base in the field of pregnancy and childbirth. Fortunately, now there is plenty of information and the main points are known to every girl.
If you do not take into account individual characteristics, the duration of pregnancy is 9 months. Doctors divide this period into three trimesters.
Of course, to argue that one of the trimesters is more important than the rest is foolish. For the full development of the fetus, for normal childbirth and the condition of the baby and mother, every moment of pregnancy is of tremendous importance.
So, in the first trimester, the fetus is formed and by the end of the term it already begins to move (although the woman does not yet feel this clearly). In the second trimester, all internal organs are actively developing in the child. The child is already moving well, hears the mother's heart and the voices of the parents. In the last trimester, the baby is fully formed, all organs, including the brain, eyes and even marigolds. The baby's lungs develop the longest. In the third trimester, the baby turns head down.
During pregnancy, or better in advance, a woman needs to give up bad habits: smoking, alcohol and unhealthy diet. Adequate nutrition for a pregnant woman is a very important factor in the development of a baby.
Effects of nutrition on pregnancy
There are legends about the vagaries and oddities of pregnant women. Indeed, a woman's gastronomic preferences change during pregnancy. Sometimes the taste preferences of expectant mothers are shocked, moreover, they are so fickle that future fathers have to be patient. This is due to hormonal disruption, a special "defense mechanism" of Mother Nature and "dots" in the head of a pregnant woman.
The fetus receives its food from the mother's blood, so it is very important to monitor how she feeds. You should not adhere to a specific diet without the appointment of a specialist. Each doctor schedules the nutrition of pregnant women by week and gives individual recommendations to the expectant mother, guided by her analyzes.
General nutritional rules for expectant mothers
A diet for pregnant women in terms of trimesters has long been developed with its own dishes and cooking technologies.
But there are a number of principles that are recommended for all pregnant women to adhere to:
- Most important is the elimination of alcohol.
- It is better to take food in small portions several times a day (at least 5). It is advisable to eat slowly, chewing thoroughly, enjoying the food.
- Do not overeat before going to bed, it is best if dinner (whatever it may be) was a few hours before bedtime.
- Food should not be greasy, fried, or raw. Preference should be given to boiled or steamed dishes.
- The diet should contain all the necessary trace elements that can be found in meat, fish, cereals, dairy products, vegetables and fruits.
- Do not overuse sugar and caffeine.
Oxyphenylketonuria, listeriosis, and many other illnesses can be avoided by eating a healthy diet. Many diseases are detected by test results, and they can be cured or prevented with the help of vitamins (both natural and pharmaceutical), but you also need to be careful with them. In such an important period of a woman's life as pregnancy, absolutely everything matters!
What should be the diet for pregnant women. 3 trimester
A pregnant woman's menu should be balanced, healthy, exclude allergenic foods and at the same time not be "overloaded". In the last stages, many women are advised to eat less or arrange because the weight of the mother, baby and the physical condition of the mother can complicate childbirth.
Pregnant women are shown green salads with vegetable oil (or without dressing). Vegetables and fruits are also very healthy, especially if they are seasonal. cucumbers, cabbage, eggplants, peppers - what mom and her baby need. Tomatoes should be eaten with care, they are allergens.
Dairy products should be selected without additives and with a short shelf life. Dairy and fermented milk products have a beneficial effect on the digestive system and provide calcium necessary for the fetus. The doctor may ask you to limit yogurt, kefir, cottage cheese, cheese and milk in the prenatal period, since these are high-calorie foods.
Cereals are very important in the diet, it is advisable to cook whole grains, and not in cereals. It is recommended to soak the cereals before cooking. By the way, there are restrictions on cereals; pregnant women are not recommended to eat semolina and white rice.
Mushrooms should not be consumed by pregnant women at all, especially in the last stages.
You need to drink whenever you want. If a woman does not have severe problems with puffiness, you should not limit yourself to liquid. You can drink water, tea, fresh juices, milk. Alcoholic drinks and carbonated drinks are not allowed. Coffee is not unambiguously perceived by doctors, therefore it is recommended to limit it, if not exclude.
Folk wisdom about the nutrition of a pregnant woman says: "You can eat everything, but a little bit." In the third trimester, this "slightly" is greatly reduced. Also, depending on the period, the nutrition of pregnant women by week will differ.
Nutrition for a pregnant woman by weeks of the 3rd trimester
It is important for a pregnant woman to consider several subtleties regarding her diet. The fact is that during this wonderful time a woman needs to get as many useful trace elements and vitamins as possible, while not all of them have the same benefits at different periods of pregnancy. Therefore, doctors have long drawn up a diet for pregnant women in the 3rd trimester. The menu of the expectant mother depends on the week of pregnancy and its individual indications.
Calcium is very important for the formation of various tissues of the unborn baby, therefore, in the third trimester, it is recommended to consume foods containing calcium daily. But excess calcium can negatively affect the birth process. Starting from 34 weeks, the expectant mother needs to limit foods containing calcium and iodine.
Vitamin D is intended for the absorption of calcium and the prevention of childhood rickets. A pregnant woman needs to remember that it is not enough just to consume foods containing this vitamin; for its assimilation, it is necessary to walk in the fresh air under the “sparing” sun.
Adequate consumption of foods containing iron excludes possible fetal hypoxia, and also contributes to the early recovery of the woman in labor. Starting from the first weeks, the menu of a pregnant woman should include various, including meat. Starting from 34 weeks, it is preferable for a pregnant woman to eat young beef or chicken from meat products.
For normal blood clotting, as well as to improve kidney function, the expectant mother needs to eat foods containing vitamin K.
Vitamin C helps to improve the mental state and immunity of a pregnant woman. For a baby, foods with its content are important as strengthening blood vessels. But by the middle of the third trimester, you need to be extremely careful with this vitamin, since it contributes to the development of gestosis.
Vitamin E will help a woman's body better prepare for childbirth. From week 30 onwards, foods containing this vitamin should complement maternity nutrition. A woman's menu must necessarily include carrots, radishes, cucumbers and other foods rich in vitamin E.
Each woman individually, but from about 32 weeks, should limit fluid intake, or replace water with a decoction or green tea. This will relieve the pregnant woman of puffiness. For the same reason, in the 3rd trimester, starting from the 35th week, it is worth limiting or completely eliminating salt intake.
Juices
Nutritionists all over the world argue about the benefits and dangers of juices, the scales are constantly changing their position. But nutritionists and doctors agree on one thing - juices in the diet of a pregnant woman should be present in reasonable quantities.
Substantial note: juices must be freshly squeezed. Not packaged, but fresh vegetable or fruit juices, drunk within half an hour after preparation, will be useful for mom and baby.
The most famous fruit juices: pomegranate, apricot, peach, apple, cranberry.
The most affordable vegetable juices: carrot, beetroot, tomato.
Not the most common, but one of the most useful is birch sap. A glass of fresh birch sap is a storehouse of vitamins. If a woman is not allergic to pollen, then birch sap during pregnancy will be her best medicine for many ailments.
Drinking several glasses of fresh birch sap a day, the expectant mother will forget about toxicosis, pressure surges and edema. Returning to the topic "Diet for pregnant women in the 3rd trimester", a woman's menu should be enriched with birch sap, as it will contribute to further lactation and weight loss of a young mother. For women, thoughts about often become intrusive. After giving birth, mom will need time and energy to restore her health and shape. Any woman wants to look beautiful, especially in a new status. Birch sap is an excellent assistant for women in solving these problems.
It is important to remember that birch sap should be consumed in reasonable quantities during pregnancy. The harvest time for this natural gift is early spring.
Fruit in the diet of the expectant mother
The beneficial properties of fruits have long been known; each of them contains various vitamins. Interestingly, the most beneficial for a person are those fruits and vegetables that grow in the region where he lives.
Fruits, berries and vegetables must include a diet for pregnant women "3 trimester". The menu of the expectant mother, however, should not be overloaded even with these healthy products, since in large quantities they can cause allergies. When the first signs of allergy appear, taking fruit should be discontinued, since not only the mother suffers, but also the fetus. In the third trimester, doctors recommend completely abandoning exotic fruits. Domestic, and even better homemade apples, pears, plums, apricots, peaches, grapes, persimmons, pomegranates, grapefruit must be present in the diet of a pregnant woman.
The healthiest fruits for pregnancy are those in the harvest season. If the main gestation period was in winter and spring, it is better to use dried fruits or frozen fruits, vegetables and berries than purchased fresh ones.
Meat on the menu of a pregnant woman
Eating meat during pregnancy is not just important, but vital. Since only meat contains animal protein, which is involved in the formation of the skeletal system and muscle tissue of the baby. In addition, meat contains enough iron to maintain normal hemoglobin levels. It will not be possible to replace meat with other foods during the entire pregnancy.
But it should be remembered that it is necessary to give preference to meat of lean varieties: beef, chicken, turkey, rabbit or duck. The meat should be boiled, stewed or baked for a long time.
Lack of meat in the diet is the cause of a woman's fatigue. But in the last stages of pregnancy, it is recommended to reduce the amount of meat consumed.
Dishes for pregnant women in the 3rd trimester
The list of healthy foods and the number of calories are of concern to any expectant mother, even one who has not previously limited herself in food. Interestingly, this pregnancy diet is just the beginning. If, after giving birth, mommy prefers breastfeeding, she will have a strict diet. But this is later, and before childbirth, the main question that a woman should be interested in is a diet for pregnant women in the 3rd trimester.
Pregnant woman's menu for every day of the week:
Lunch | Second supper |
||||||
Banana or dried fruit | Light soup, meat and mashed potatoes, vegetable salad and compote | Yogurt or fermented baked milk | Stew with mashed potatoes, bean salad and green tea | ||||
Muesli with dairy products | Sandwich with cheese and cucumber | Soup, vegetable stew, fruit drink | Cheesecakes and green tea | Steamed fish and vegetables, vinaigrette, juice or tea | |||
Cottage cheese, apple or carrot | Green tea, a glass of juice or yogurt, fermented baked milk | Soup, fish with vegetables and juice | Sandwich with jelly or cocoa | Boiled or baked meat, rice, salad with herbs, cottage cheese, kefir | Cheese or fruit |
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Boiled egg, bread with butter or jam, and green tea | Yogurt or fruit | Fruit salad | Roast beef, vegetable stew, jelly | Lazy salad and tea | Kefir or yogurt |
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Cottage cheese with berries or jam | Nuts, raisins, or dried fruits | Borscht, baked vegetables, cocoa or tea | Salmon sandwich | Tea or fruit |
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Cheesecakes with tea | Seaweed salad | Fish soup or fish cutlet with rice, vegetable salad, tea | Curd | Pumpkin puree soup, chicken baked with vegetables | Raisins or dried fruits |
Let the food bring pleasure and benefit to the woman and the baby.
During pregnancy, it is common for every woman to gain excess weight, which often disappears after childbirth. But overweight disappears after childbirth, mainly in an amount of up to 10 kg, which actually makes up the placenta, amniotic fluid and, of course, the child himself.
It also happens that a woman gains not 10 kg during pregnancy, but more than 20 or even 30 kg, which is a negative factor indicating that the expectant mother is not eating well. Obesity in the process of carrying a child negatively affects the health of the expectant mother and the baby herself, therefore, during this period, if the doctor detects significant weight gain, he recommends that the woman apply a diet for pregnant women. But what a diet is and what it consists of, we will consider in more detail.
Why do you need a diet for pregnant women
Obesity is a dangerous disease, both during pregnancy and after childbirth. What is the danger of obesity? The deposition of fatty layers under the skin causes the development of serious and dangerous diseases such as:
- the appearance of the disease diabetes mellitus, which is very dangerous for both the mother and the child;
- a large child, which causes complications during its exit from the womb;
- fetal hypoxia, when the baby in the womb does not have enough oxygen;
- late toxicosis;
- increased blood pressure;
- the appearance of puffiness on the arms and legs;
- detection of sugar in the urine of a woman.
And these are only the main types of diseases that can be diagnosed in women during this delicate period. In addition, the deterioration of the functioning of the cardiovascular system, as well as the digestive and intestinal microflora disorders is not excluded.
What affects weight gain during pregnancy
The reasons for weight gain are commonplace factors, such as feeding the expectant mother, various sweets and yummy. But in the first trimester, this does not affect weight gain, since every woman experiences early toxicosis during this period. During toxicosis, a woman practically does not gain weight, but starting from the second trimester, this habit of active nutrition turns into the deposition of fatty layers under the skin.
Moreover, the more a woman eats, the faster her body weight grows. Many women in such cases may think that rapid weight gain indicates the active growth of the baby, but in fact, everything is much sadder.
If a woman does not want to get better during pregnancy, then she needs to think about it from the first days after the notification of the good news. No matter how much food is on the table, you need to eat only healthy food and in small quantities. With each passing month, the need for the amount of food will increase and this is normal, so it is important to eat often and in no case overeat.
Weight gain is influenced by the sedentary behavior during pregnancy, which begins mainly after 12 weeks. The expectant mother is increasingly trying to relax on the couch, sit on a chair, as the actively growing man inside exhausts her body.
At a time when a pregnant woman begins to lead a sedentary lifestyle, the digestion process slows down, so overeating leads to active weight gain and unpleasant sensations of discomfort.
Diet indications during pregnancy
It is recommended for all women to follow a diet for a pregnant woman in the 3rd trimester, but it also depends on factors such as:
- the initial weight of the expectant mother;
- the presence of chronic diseases;
- woman's age;
- gastrointestinal diseases.
Each woman is individual in her own way, therefore, the diet during the period of bearing a child should also be approached individually, otherwise non-compliance can lead not only to obesity, but also to problems during childbirth.
Many people believe that the desire to eat something sweet is a baby's request, and therefore the expectant mother cannot refuse the baby. And sometimes there is a desire to eat food that you have never eaten in your everyday life. But in reality, such desires are not the child's requests, but are banal changes in the hormonal background. Therefore, you should not give in to your desires and eat everything on demand, even if there is a desire to feast on something, then you should do it in small quantities.
What should be a diet for pregnant women in the 3rd trimester
If before pregnancy you did not have problems with being overweight, then from the moment a new life inside you is revealed, the first step is to purchase a scale. You need to weigh yourself every day and monitor your body weight, which should increase slightly. The indications should be recorded and reported at the next appointment with the doctor.
If you notice that every day more and more fatty folds appear on the body, then the first thing to do is not to panic. After all, stress during pregnancy will negatively affect the health of the baby, so an adequate decision should be made - to review your diet and adjust your lifestyle.
In the 3rd trimester of pregnancy, it is important to ensure that weight gain does not exceed the norm of 300-400 grams per week. If it detects a weight gain of more than 600 grams per week, then appropriate measures should be taken and be sure to inform the doctor about it. First of all, the doctor will check for swelling of the extremities, which is often the reason for such an increase in body weight, but if they are absent, you will need to change your diet.
The diet for pregnant women provides for a categorical exclusion from the diet of foods such as:
- Homemade pickles, canning and marinades.
- Smoked meat products.
- Sweets in the form of sweets, cookies, cakes and other types of pastries.
- Drinks in the form of soda and other liquid colors. It is preferable to use natural juice, compote or green tea.
- Mushrooms are also forbidden for consumption, as they can cause poisoning of the body, which will entail a series of unpleasant consequences. Mushrooms are especially dangerous during the last trimester.
- It is also forbidden to eat ready-made frozen products or go to fast foods for the next 9 months.
It is also importantso that the diet for pregnant women does not consist only of water and vegetables. After all, first of all, you need to worry not only about yourself, but about your future child. In order for the baby to be born healthy, it is important for mom to eat all healthy and only natural products, avoiding the use of harmful nutrients.
In each trimester, it is necessary to include a certain list of certain products that contribute to the correct formation of the fetus.
In the last stages of pregnancy, it is important for a woman to eat less, and even better, arrange fasting days. This will improve the woman's well-being, and will not give an opportunity to recover in the last stages. If you do not follow a diet during the last trimester, then this will negatively affect the birth process.
The unloading diet for pregnant women in the 3rd trimester can be as follows:
- fresh vegetable salads;
- fruit stewed and fresh, or whipped on a blender.
If the third trimester falls in the summer season, then it is important to include young potatoes, cucumbers, cabbage, eggplants and peppers in the diet. It is necessary to exclude tomatoes, as they are allergens.
We should not forget about fermented milk products of natural collection. Dairy and fermented milk products play an important role during pregnancy, in particular, they help to strengthen the bones of the baby, and also help to improve the functioning of the intestines. From dairy products, it is recommended to give preference to cottage cheese, kefir, yogurt, milk and in some cases even whey.
In the diet of pregnant women in the third trimester, whole grain cereals should prevail every day. It is not recommended to use cereals in the form of flakes or fine-grained base. The use of rice and semolina is categorically excluded.
In cases where there are no problems with puffiness during the third trimester, a woman needs to drink more fluid. Moreover, it is recommended to drink in small sips every 0.5 hours, especially on hot summer days. The nutrition of a woman during the third trimester differs by week, what exactly, we will find out later.
Meals by week 3 trimester
During the third trimester of pregnancy, a woman needs to supply her body with complexes of useful vitamins and microelements, which are necessary both for herself and for the baby. Based on this, a special diet was drawn up for the third trimester of pregnancy, which also depends on the individual characteristics of the woman. Consider what is important to include in the diet during the third trimester.
Calcium is the main element that should prevail in the diet of a pregnant woman. With its lack during this period, the development of complications of the course of the generic process is not excluded. But you can eat dairy products until 34 weeks of pregnancy, after which you should limit yourself, as this can also complicate labor.
Vitamin D is also important, which is a substrate for the absorption of calcium. In case of a lack of vitamin D, children may develop an incurable disease, rickets. Therefore, a woman needs to control that foods with this vitamin predominate in the diet. In addition, vitamin D is found in sunlight, so be sure to take walks in the fresh air during your third trimester.
To exclude the development of fetal hypoxia, it is necessary to include foods containing iron in the diet. Iron-containing foods must be consumed throughout the entire period of pregnancy, and from 34 weeks, you can only eat chicken or veal.
To strengthen the immune system of the child and the expectant mother, it is necessary to give preference to products containing vitamin C. But vitamin-containing products can be consumed until the middle of the third trimester, and after that they should be reduced to a minimum, since they can provoke the development of gestosis.
It is important to pay attention to vitamin E intake, which will help women prepare for childbirth and make it less painful. Foods such as carrots, radishes and cucumbers should be consumed by the end of 30 weeks of pregnancy. It is also necessary to limit fluid intake to a minimum value at 32 weeks. It is better to replace liquid in the form of water with tea, which will prevent the development of edema.
Dishes for pregnant women in the 3rd trimester
In the third trimester, you must strictly control your diet and prevent the use of prohibited types of foods. But how to diversify the menu of a pregnant woman in the third trimester?
Fruit pancakes
To prepare them, you will need the following list of ingredients.:
- oatmeal porridge in the amount of 250 grams;
- rum sugar 75 g;
- butter 100 g;
- chopped dates 100 g;
- molasses 1 tbsp. a spoon.
In order to prepare them, you will need to melt the butter in a pan along with the rum sugar. Then add dates, molasses and rolled oats to the resulting consistency and knead the dough. After kneading the dough, it must be laid out on a brazier and placed in an oven preheated to 200 degrees. The approximate cooking time is 10-15 minutes, until the pancakes are golden brown. After cooking, the dough must be cut into portions and served. Instead of dates, you can use any other fruit you like.
You can cook any dish, but it is important to remember that you can use permitted ingredients for cooking. The best thing is if fruits and vegetables predominate in your diet, of course, not allergens, but useful and necessary for the body. Meat and vegetable fats cannot be excluded from the diet, as they are important for strengthening the body. The only thing that will not be useful during pregnancy is sweets, which are the source of the obesity problem all over the planet.
Menu for the week
Consider an approximate menu for a week for pregnant women in the third trimester of pregnancy. But we should not forget that this is an approximate meal schedule and it can be changed depending on the individual characteristics of the pregnancy.
- Monday:you can start the day by eating porridge, but not exclusively rice, and also not oatmeal. It is best to cook buckwheat porridge, which is famous for its rich supply of useful properties. During a snack closer to 11 o'clock, you need to eat 1-2 fruits of your choice, for example, a banana. For lunch, you should prepare vegetable soup with meat, mashed potatoes, salad and compote. During a snack, you can drink a glass of kefir, yogurt or fermented baked milk. For dinner, it is better to prepare a salad with mashed potatoes.
- Tuesday : so as not to repeat the diet, you can prepare cottage cheese with apple and carrot juice for breakfast. During a snack, you need to eat a sandwich with hard cheese and fresh cucumber. For lunch, you can make a vegetable stew with soup. Afternoon snack: hard cheese with green tea. For dinner: bake fish meat and prepare a salad with fresh vegetables.
- Wednesday: for breakfast, muesli filled with milk will be healthy. During a snack, you can enjoy freshly squeezed juice or kefir. For lunch, cook fish soup with salad and compote. Afternoon snack: sandwich, jelly or cocoa. For dinner, cook boiled veal meat with salad and boiled potatoes.
- Thursday: for breakfast, you can boil an egg, and also eat rye bread with jam or butter, washed down with unsweetened green tea. Snack: yogurt or fruit. For lunch, prepare a vegetable soup and a sandwich. Afternoon snack: cottage cheese or kefir. For dinner, cook a diet pilaf with vegetable salad and green tea.
- Friday: cook milk porridge with buckwheat for breakfast. Snack: fruit salad in an amount not exceeding 150 gr. For lunch, you can eat vegetable stew, as well as roast beef with jelly. Afternoon snack: can be varied by eating vegetables. For dinner, prepare a salad of vegetables, as well as boil potatoes.
- Saturday: for breakfast, make cottage cheese with jam or fresh berries. During a snack, eat any dried fruit in an amount of up to 100 grams. For lunch, prepare borscht with meat, as well as baked vegetables. During an afternoon snack, eat fruit, and for dinner, make a sandwich with hard cheese and pineapple, baked in the oven.
- Sunday: for breakfast, make cheese cakes or omelet with tea. Snack: kelp salad with a slice of rye bread. For lunch, prepare fish soup with cutlets and vegetables. During an afternoon snack, eat cottage cheese or yogurt, and for dinner, prepare a soup with potatoes and chicken.
Such a diet for one week in the 3rd trimester will prevent fat deposition, but it will also be very useful for the growth and development of the child.
“Pregnancy is not a disease,” many doctors and women who were preparing for motherhood are saying aloud. However, during these 9 months, the body experiences tremendous stress and strain and undergoes great changes.
That is why the fair sex, wearing a baby under the heart, must reconsider their lifestyle, including their diet. What role does adherence to a special diet play in the third trimester?
The third trimester of pregnancy includes the 25th to 41st week. This is the most important and at the same time the most difficult period for both mother and child. An almost completely formed person with all internal organs and systems is in the uterus, and the development of the nervous system continues.
It is the woman's nutrition at this time that affects the height and weight of the newborn and during the last weeks of pregnancy and childbirth.
On a note! Junk food can lead to late toxicosis, edema, depressive fatigue, heartburn and overweight in mom and baby.
Lack of vitamins negatively affects the health of a child who has not even been born yet: problems with the bone apparatus, visual analyzer, circulatory and respiratory systems of organs, fetal hypoxia, high blood pressure and the detection of sugar in the urine of a woman may occur.
Starting from 4-5 months of pregnancy, the fetus noticeably increases in size, due to which the pressure on the mother's digestive organs increases. Fatty, spicy, smoked food makes the stomach, intestines, kidneys and liver work several times harder, and the woman's body is under enormous stress.
Important!Some American scientists believe that the diet in the 3rd trimester affects the brain and health of the child. In their opinion, the abuse of fatty foods can provoke the development of diabetes and obesity.
In addition, poor nutrition also seriously affects how easily and quickly (or, on the contrary, difficult) the birth will take place.
During the 3rd trimester, and throughout pregnancy as a whole, a rational, balanced and varied diet and the amount of fluid consumed play an important, almost key role. The diet during this period is prescribed by the doctor who leads the pregnancy: it is he who must give recommendations on nutrition to the expectant mother.
What should be the diet?
The main postulates on which the diet should be based in the last three months of pregnancy are light food, a large amount of beneficial nutrients and vitamins, and the correct balance of BJU.
The meal plan is drawn up based on:
- Pregnant age.
- Starting weight.
- The presence of chronic diseases.
- Diseases of the digestive system.
Important!During pregnancy, a woman on average gains 10-15 kg. If the weight has grown by 20 or more kg, this is an alarming signal, and you should consult a doctor.
In the 3rd trimester of pregnancy, you must adhere to the following rules of eating behavior:
- Eat greens daily.
- Avoiding soft and moldy cheeses.
- Arrange a fasting day once a week.
- The amount of water consumed per day is 1.5-2 liters.
- There should be snacks between main meals.
- Dinner should be light and no later than 2 hours before bedtime.
- Eating natural dairy products without additives.
- Eat as many calcium-rich foods as possible.
- Avoiding meat broths: It is better to cook vegetarian soups.
- Convenience foods and fast food should not be present in the diet.
- Reduce the amount of citrus fruits, or it is better to completely abandon them.
- Reduce your intake of semolina and rice porridge. Choose whole grain cereals.
- Reducing the amount of salt to the minimum mark (preferably no more than 5 g per day).
- Nutrient balance: proteins - 100 g per day, fats - 60-80 g, carbohydrates - 250-300 g.
- The principle of fractional nutrition. A woman should eat 5-6 times a day in small portions.
- In the cold season, do not buy cucumbers, tomatoes, zucchini and eggplants in supermarkets.
- Thermal processing type: stewing, baking in the oven, boiling, steaming. Fried foods should be avoided.
- Preference for lean meats (beef, skinless chicken, turkey, lamb, as well as fish). 2 weeks before giving birth, it is better to completely abandon meat.
In the third trimester, you should monitor your weight. A too rapidly growing figure on the scales (more than 600 g per week) is an alarming signal.
Reference!During pregnancy (in the third trimester), the amount of calories consumed should be approximately 2000 kcal / day.
Diet during pregnancy, in its third trimester, should completely exclude:
- Mushrooms.
- Shrimp.
- Raw, especially eggs.
- Fast food and convenience foods.
- Pickles, canned food and marinades.
- Dairy products (from 35 weeks).
- Smoked meats and meat delicacies.
- Coffee and caffeinated drinks.
- Pork, veal, meat offal.
- Sweet soda and colorant drinks.
- Bread pastry, cookies, cakes and sweets.
Helpful recommendations for nutrition in the third trimester:
- Drink freshly squeezed juices.
- Replace salt with soy sauce.
- Add dried fruits to the diet.
- Eat lots of vegetables and fruits.
- Instead of sugar, use fructose or honey.
Rules for drawing up a menu for the 3rd trimester of pregnancy:
- Get a daily dose of vitamin C (not from citrus fruits).
- Add iron-containing foods to the diet: meat, spinach, berries, cabbage, buckwheat.
- Eat beans, greens, and lentils once a week (or more often) as a source of folate.
- Do not combine liquid and solid foods (soup with a second or salad). It is better to take a break between a liquid and a dense dish.
- In the morning and afternoon, eat protein foods, and in the afternoon, focus on light meals (porridge, salads and dairy products).
- Eat calcium-rich foods at least 3 times daily. These include cottage cheese, milk, hard cheese and fresh herbs.
A pregnant woman's diet must include foods rich in vitamins. Each of them plays a role in the formation of the child's organ systems.
- The skeletal system is affected by vitamin D and calcium. They are rich in dairy products.
- Vitamin E is involved in the development of the baby's lungs. Its content is high in nuts, cereals and vegetable oils.
- Vitamin A also affects the formation of bones, as well as mucous membranes, retina of eyes and skin. It is found in seaweed, vegetables and fruits, especially carrots.
- Vitamin C and iron have beneficial effects on the circulatory system. For their receipt, you should eat bell peppers, tomatoes, rose hips, liver, pomegranate and apples.
Contraindications
Drawing up a diet menu is possible only after consulting a doctor, because a diet is contraindicated for some women.
These can be women with diabetes mellitus, allergies to any foods, endocrine disorders, gastrointestinal diseases, overweight, pyelonephritis and edema, chronic diseases.
It is important to understand that this does not mean at all that these categories of women can eat as they want. In these cases, the doctor selects an individual menu.
Alcohol and mono-diets are completely contraindicated for all women during pregnancy.
Sample menu
In the menu of a woman in the 3rd trimester, in the absence of allergies, the following products should be present: buckwheat, legumes, cereals, nuts, quinoa, sunflower halva, wheat bran, oatmeal, brown rice, rye and whole grain bread, muesli, dried fruits, pasta, corn, sesame seeds, dark chocolate, fish dishes, vegetables and fruits (preferably local), meatless soups, spinach, garlic, seaweed.
A sample menu for this period looks like this:
Breakfast : porridge with butter in milk or water; sandwiches with butter, cheese, or fruit; herbal or green tea.
Lunch : light salad and juice or fruit drink.
Dinner : soup or second with vegetables.
Afternoon snack : fruits, berries and juice or milk drink.
Dinner : boiled cereals with vegetables or pasta.
2 hours before bedtime, you can drink a glass of kefir, fermented baked milk or yogurt.
Woman's diet for a week
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast | 100 g cottage cheese with banana, green tea | Millet porridge and cocoa | Hard cheese sandwiches and tea | Toast with raspberry jam and tea | Milk tea and oatmeal cookies | Marshmallow and cocoa | Oatmeal with milk and herbal tea with mint |
| 2nd breakfast | Natural yoghurt | Fruit salad dressed with yogurt | Cucumber, tomato and greens salad dressed with olive oil | Muesli with yoghurt and fresh strawberries | Cottage cheese with apple | Fresh berry salad, freshly squeezed carrot juice | An Apple |
| Dinner | Spaghetti with green beans and dried fruit compote | Vegetable soup with herbs | Fish soup | Baked chicken with cucumber and tomato salad | Fish cutlet with buckwheat | Beetroot and carrot salad and boiled chicken breast | Pasta and baked fish |
| Afternoon snack | Banana | Milkshake | Ryazhenka | A handful of nuts with dried fruits | Berry smoothie | Yogurt | An Apple |
| Dinner | Lazy stuffed cabbage | Chicken cutlets with vegetables | Rice, tuna and egg salad | Pilaf with lamb or beef | Mashed potatoes with beef stew | Steamed rice and baked trout | Ryazhenka |
| Late supper | A glass of kefir | An Apple | Berry juice | Carrot juice | Ryazhenka | Milk | Drinking yoghurt |
Useful video
For the myths of proper nutrition in the third trimester of pregnancy, see the video below:
It is obvious that there are no impossible rules and tasteless, disgusting dishes in the diet. The diet during the third trimester of pregnancy is in many ways similar to the classic diet. By observing these eating habits, the expectant mother will be able to avoid swelling and heartburn, problems with digestion and stool, and most importantly, difficult childbirth and health problems for the baby.
