Find out what nutrients you must consume to maintain a healthy pregnancy and contribute to your baby's healthy growth and development.
It is just as important to maintain a healthy diet and lifestyle during your final stage of pregnancy as in the first two. Your baby will more than triple in size these last few months, so be sure to provide him with all the nutrition he needs to support his growth and development. Helpful tips:
Eat smaller meals more frequently
You may gain between 10 and 18 lbs (4.5 – 8 kg) this trimester, or 1 lb (0.5 kg) per week. As you and the baby get bigger, you may not feel like eating 3 regular meals. Switch to 5 or 6 light and nutritious meals or snacks spread throughout the day.
Grab Some Ideas From Eating Well with Canada's Food Guide
Eat your nutrients: Calcium, Protein and DHA (an Omega-3 fat)
Your baby's growing bones need more calcium, and his growing muscles and tissues need protein. For his rapid brain development, your baby needs DHA (an Omega-3 fat). Experts recommend taking a prenatal multi-vitamin to ensure that you are receiving an adequate amount of essential nutrients.
Eating a nutrient-rich diet can also help your body recover and repair itself after you give birth. Consume foods such as lean meat, legumes, soybeans, fish and broccoli, as well as other healthy foods.
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Maintain Water Intake
Despite the discomfort that you may feel with increased pressure on your bladder, it is crucial that you continue to consume at least 10 cups of beverages a day. Proper hydration is not only critical to your baby's developement, it can help reduce or prevent constipation.
Maintain an Active Lifestyle
While your increased size and decreased mobility may deter you from staying active, keep in mind that even a little exercise can contribute greatly to your overall health and wellbeing, both during pregnancy and after delivery. Take it easy and follow your doctor's recommendations.