What to eat in the third trimester of pregnancy to pay attention to fetal health dietary advice
In the third trimester of pregnancy, the mother\’s diet must not only consider her own nutritional needs, but also pay attention to the healthy development of the fetus, because the third trimester of pregnancy is a critical period for the baby\’s breakthrough growth. During this period, dietary nutrients are particularly important for fetal growth and development. The following provides some good dietary suggestions for expectant mothers in the third trimester of pregnancy from four aspects.
Protein
Protein is an essential substance for fetal growth, and expectant mothers in the third trimester should ensure that they consume enough protein. It is recommended to consume at least 70 grams of high-quality protein every day. High-quality protein mainly comes from meat, fish, poultry and beans, which are important sources in the diet of pregnant women. At the same time, you should try to choose fresh, pollution-free protein foods and avoid eating too many greasy, high-sugar, and high-fat foods.
In addition, insufficient protein intake during pregnancy will affect the brain development and physical development of the fetus, which may lead to problems such as low birth weight and growth retardation in newborns. Therefore, pregnant women should pay attention to protein intake to ensure adequate nutritional supply.
Calcium
Calcium is an important element for maintaining the health of pregnant women and fetuses, because the formation of fetal bones requires the support of calcium. It is recommended that pregnant women should supplement at least 1,200 mg of calcium every day, which can be obtained by consuming more milk, yogurt, tofu, fish, shrimp, crab and other foods.
Pregnant women can choose foods rich in calcium in their diet and pay attention to their vitamin D intake. Vitamin D promotes the absorption and utilization of calcium and can be obtained through sun exposure and food intake. However, you should not be exposed to the sun for too long during pregnancy, and be careful to avoid the scorching sun.
Folic acid
Folic acid is an essential nutrient for the development of the fetal brain and spinal cord, and the folic acid requirement of pregnant women is much higher than usual. It is recommended that pregnant mothers consume at least 600 micrograms of folic acid every day. At the same time, folic acid can also prevent the risk of congenital neural tube defects in the fetus.
Pregnant women can ensure adequate daily folic acid intake by consuming a variety of green vegetables, beans, nuts, sweet potatoes, brown rice, oats and other foods.
Water intake
During pregnancy, a woman\’s body needs to maintain a certain amount of water intake, and in the third trimester, more attention should be paid to controlling water intake. It is recommended that pregnant women drink at least 8-10 glasses of water every day to keep the body clean and replenished with nutrients.
In addition, pregnant women are prone to edema in the third trimester, and excessive water intake will aggravate the symptoms. Mothers can reduce the chance of edema through some low-salt diets, which can also increase the comfort of life during pregnancy. For example, vegetables, fruits, dried fruits, meat, beans and other foods are some low-salt options.
In short, in the third trimester of pregnancy, mothers need to make balanced and reasonable food choices based on their own situation and nutritional needs. At the same time, it is necessary to ensure adequate intake of protein, calcium and folic acid, and control water intake, so as to promote the healthy growth and development of the fetus and make every mother\’s pregnancy better and healthier.
