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Food Recommendations for Pregnant Women in the Third Trimester According to Doctors

As the third trimester of pregnancy approaches, it is crucial for pregnant women to ensure optimal nutrition intake to support the final stages of fetal development. According to Dr. Traci C. Johnson, an Obstetrics & Gynecology Specialist (Obgyn), there are several foods highly recommended for consumption during the third trimester of pregnancy.

Here are food recommendations that can help meet the nutritional needs of both mother and baby:

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Vitamin A

Vitamin A is essential for the development of the baby’s bones, skin, and vision. In the third trimester, the baby’s eyes begin to open and detect light. Good sources of vitamin A for pregnant women include:

  • Fish
  • Dairy products
  • Carrots
  • Melon
  • Spinach
  • Sweet potatoes

Vitamin C

Vitamin C helps the body absorb iron and plays a crucial role in the formation of the baby’s teeth, gums, and bones. It also supports the immune system. Good sources of vitamin C include:

  • Oranges
  • Kiwi
  • Strawberries
  • Tomatoes
  • Red and green bell peppers
  • Broccoli

Vitamin B6

Vitamin B6 is important for the development of red blood cells and the baby’s brain, even in the third trimester. Sources of vitamin B6 include:

  • Bananas
  • Poultry (chicken, duck, etc.)
  • Beef
  • Fish
  • Whole grain cereals

Vitamin B12

Vitamin B12 helps maintain a strong nervous system and form red blood cells. Good sources of vitamin B12 include:

  • Beef liver
  • Fish
  • Poultry (chicken, duck, etc.)
  • Dairy products
  • Eggs

Vitamin D

Vitamin D aids in calcium absorption, which is important for strengthening the bones and teeth of both mother and baby. Sources of vitamin D include:

  • Fish high in vitamin D (such as tilapia)
  • Fatty fish (such as salmon)
  • Egg yolks
  • Cheese
  • Beef liver

Calcium

Calcium is important for the formation of the baby’s bones and teeth, which harden during the third trimester. Sources of calcium include:

  • Dairy products
  • Broccoli
  • Kale
  • Fish (such as sardines with bones)

Choline

Choline aids in the formation of the baby’s brain and spinal cord. Sources of choline include:

  • Milk
  • Meat
  • Fish
  • Eggs
  • Poultry (chicken, duck, etc.)
  • Peanuts
  • Potatoes
  • Soy products
  • Cruciferous vegetables (such as cauliflower)

Iron

Iron helps red blood cells deliver oxygen to the baby. Sources of iron include:

  • Lean meat
  • Poultry (chicken, duck, etc.)
  • Seafood
  • Legumes
  • Spinach
  • White beans
  • Kidney beans
  • Lentils
  • Peas

Iodine

Iodine helps in the development of the baby’s brain. Sources of iodine include:

  • Seafood
  • Dairy products
  • Whole grain foods
  • Iodized salt

Folate and Folic Acid

Folate is important to protect the baby from brain and spinal cord problems. Sources of folate include:

  • Beef liver
  • Peanuts
  • Dark green vegetables
  • Oranges and orange juice
  • Legumes
  • Peas

Omega-3 Fatty Acids

Omega-3 fatty acids help in the development of the baby’s brain. Sources of omega-3 include:

  • Tilapia
  • Canned tuna
  • Salmon
  • Walnuts
  • Chia seeds
  • Melon
  • Cauliflower
  • Broccoli
  • Spinach
  • Kidney beans

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Protein

Protein helps in the baby’s growth and blood formation. Sources of protein include:

  • Lean meat
  • Seafood
  • Poultry (chicken, duck, etc.)
  • Egg whites
  • Lentils
  • Legumes
  • Seeds
  • Peas
  • Soy products

Healthy Fats and Oils

Healthy fats and oils provide energy and help in the development of the baby’s organs and placenta. Sources of healthy fats and oils include:

  • Olive oil
  • Nuts (and their oils)
  • Avocado

Whole Grains

Whole grains are a source of carbohydrates, energy, and fiber, which can help prevent constipation in pregnant women. Sources of whole grains include:

  • Brown rice
  • Oats
  • Whole grain bread and cereals
  • Whole grain pasta

In general, pregnant women in the third trimester need an additional 450 calories per day. Consult with a doctor for the appropriate caloric needs and weight gain. Doctors may also recommend prenatal vitamins to ensure adequate nutrient intake.

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