What should pregnant women in the last 3 months of pregnancy eat to get pregnant and give birth?

What should I eat in the last 3 months of pregnancy?

Choose foods rich in protein and iron

Supplementing iron in the last 3 months of pregnancy will help prevent anemia or bleeding, even premature birth. At this stage, pregnant women should add about 27mg of iron/day, some suitable foods. in the mother’s diet such as dried fruits (pumpkin seeds, sesame seeds, dried apricots, dried apricots…), dark green leafy vegetables (kale, spinach…), beans soybeans, poultry and red meat.

What should pregnant women in the last 3 months of pregnancy eat? (Illustration)

Protein composition is also very important for the development of the baby. Certain amino acids found in protein-rich foods such as lentils, eggs, meat, chickpeas, beans and dairy products will help provide you with the recommended 75-10g of protein per day.

Choose foods with added fat

Fat helps the fetus develop brains and helps the mother’s body absorb vitamins better. Mothers should pay attention to use some healthy fats such as avocado, olive oil, peanuts, butter, natural nuts instead of saturated fats from fast foods.

Choose foods rich in vitamins and minerals

Iron, vitamin C, and calcium are essential nutrients to help the fetus develop healthy bones. Because after giving birth, calcium from the mother’s body will be transferred to the baby, so calcium supplementation will also help the mother reduce the risk of osteoporosis later in life. These substances can be supplemented through fruits, tofu, green vegetables.

Choose foods rich in magnesium

Along with calcium, the mother should add magnesium in the corresponding amount to assimilate calcium. Magnesium has the effect of reducing the symptoms of leg cramps, relaxing muscles, preventing the risk of premature birth. Foods rich in magnesium include: oat bran, black beans, barley artichokes, pumpkin seeds and almonds.

Choose foods rich in calcium

If pregnant women do not know what to eat in the last 3 months to enter the baby, choose foods that contain a lot of calcium. Sufficient calcium content will help support the development of the baby’s skeletal system, helping the baby have a strong bone structure. In the last 3 months of pregnancy, mothers should add about 1000g of calcium per day in their diet through some foods such as fresh milk, yogurt, cheese…

Good fruit for pregnant women in the last 3 months. (Illustration)

Choose foods rich in fiber

Constipation is a very common condition during pregnancy. Accordingly, a diet rich in fiber will not only help prevent constipation but also help clean bile, water in the digestive tract is also absorbed by fiber, so it is necessary to add more water to the body. Especially, when the mother is wondering what to eat in the last 3 months of pregnancy to make it easier to give birth, add a lot of fiber in the diet such as fruits, fresh fruits, legumes, whole grains ..

Choose foods rich in folic acid

Folic acid helps reduce the risk of neural tube defects and supports the development of the nervous system. Each pregnant mother in the last 3 months of pregnancy should supplement about 600-800mg of folic acid through the diet every day. Folic acid is commonly found in foods such as dark green leafy vegetables, oatmeal, whole grain breads, whole grains, etc.

Choose foods rich in DHA

DHA is one of the important fatty acids needed for baby’s brain development. Every day mothers supplement about 200mg of DHA as recommended to help the baby’s brain develop best. DHA composition is very rich in foods such as oily fish, tuna, salmon, walnuts, flaxseeds…

Choose foods rich in vitamin A and vitamin C

Vitamin A and vitamin C are both very important vitamins in strengthening the immune system, resistance, and improving vision for babies after birth. To help the mother and fetus healthy, during the first 3 months of pregnancy, mothers should add foods containing vitamin A and vitamin C such as broccoli, cauliflower, oranges, tomatoes, pumpkin, carrots, and tomatoes. sour, watermelon, bell pepper, sweet potato, spinach…

What to eat in the last 3 months to enter the baby. (Illustration)

Good fruit for pregnant women in the last 3 months

Fresh fruits and berries will provide pregnant women with more vitamin C, vitamin A, vitamin B, fiber, iron, calcium, potassium, antioxidants that are beneficial for the immune system and digestion. prevent constipation. Some suggestions for pregnant women such as:

– Banana: Surely this is a fruit that cannot be absent when pregnant women in the last 3 months of pregnancy, has the effect of increasing the amount of serotonin in the brain, causing sleepiness to appear. At the same time, the magnesium content in bananas also helps to relax muscles, reduce stress and have an effective sedative effect.

– Ripe papaya: Pregnant women in the last 3 months of pregnancy can completely eat ripe papaya in their daily dessert. Papaya fruit is rich in vitamin C, potassium, folate and fiber… At the same time, these fruits also help pregnant women deal with common digestive problems in the last 3 months of pregnancy such as heartburn, constipation, indigestion.

– Blueberry: Blueberries are a food with good antioxidant capacity, helping to protect the nerve cells of both mother and baby. At the same time, blueberries also contain many vitamins A, B, D, E, K, and fats. , magnesium, potassium, zinc, .. help develop the fetus’s awareness right from the womb. OLD

– Citrus fruits and tangerines: What to eat in the last 3 months to whiten the baby? In addition to eggs, citrus fruits also help pregnant mothers supplement vitamin C, making baby’s skin smoother and brighter after birth. Besides, adding citrus fruits and tangerines also helps the fetus strengthen the immune system and effectively absorb iron.

What should you eat in the last 3 months of pregnancy to make it easier to give birth? (Illustration)

Refer to the menu for pregnant women in the last 3 months

The menu for pregnant women in the last 3 months should ensure that the pregnant woman does not need to eat too much, as long as the mother is fully nutritious, on average, she needs to load about 1950 calories per day. This ensures that by the 9th month, the mother only gains about the last 6-7kg for this last trimester. Here is a 1-week menu that pregnant women can refer to for the third trimester:

Sample menu for pregnant women in the last 3 months 1. (Illustration image)

Sample menu for pregnant women in the last 3 months 2. (Illustration image)

Sample menu for pregnant women in the last 3 months 3. (Illustration image)

Note for pregnant women in the last 3 months should eat what?

In addition to the above nutritional supplements, pregnant women in the last 3 months of pregnancy should also limit the use of foods that are not good for kohoer health below:

– Fried foods contain a lot of fat.

– Canned foods, poor nutrition, unhygienic restaurant food.

– Foods that are too salty, raw or undercooked food.

– Hot spicy foods, sea fish have high mercury content.

– Drinks containing a lot of caffeine.

Besides, pregnant women should also divide into many meals a day, drink plenty of water and take supplements in moderation, avoiding pressure on the digestive system, making constipation symptoms worse.