Pregnancy Nutrition During Your Third Trimester

If you are moving into the final stretch of your pregnancy, the third trimester, for many women this feels like the longest phase of the pregnancy. After all, this is a stage that is increasingly awkward, there’s plenty of growth, it’s a busy time, you are preparing your birth plan, and there can be physical symptoms such as heartburn, indigestion, and constipation that increase. Nutrient needs are at the highest demand, as your baby triples its weight and size. Protein is needed for growth, iron for blood and cells, and the brain requires optimal nutrition to complete the developmental stage.

Zinc and magnesium are key during the third trimester. Increasing your zinc positively affects the cell division and DNA production. Most women are deficient in zinc even before they become pregnant. The RDA is 3 mg of Zinc daily for a pregnant woman. Good sources of Zinc include meat and oysters have the highest amount of Zinc of all foods. Zinc can also be found in plants and grains.

Magnesium is also very important, not only to the development of healthy bones and muscles, but also to the development of over 300 bodily enzymes that need Magnesium in order to function properly. While we many not normally need that much Magnesium the RDA for a pregnant woman is 320 mg. In studies, high levels of magnesium are linked to preventing premature birth and a lower risk of a slow growing fetus. Some foods that are high in magnesium include whole grains, beans, nuts and seeds, seafood, and leafy green vegetables.

During your third trimester you will grow the most – in fact, you will put on an average of one pound per week as the baby grows and gets bigger. That’s about 12 pounds in the last trimester. If you’ve been eating a healthy diet all along and your weight, gain is on track that’s terrific!

Right now, your baby is converting the food you eat into nutrition it can use to provide for that rapid growth spurt as the end nears. Right now small meals more often is a better to help to keep your digestion optimal. You should also be eating foods that are high in fat content, which will keep things moving smoothly.

It’s not much longer now before you will have your baby in your arms so spend the next few months making sure that your baby is getting all the nutrients it needs – before long you’ll be many pounds lighter.

Latest Changes to Pregnancy Nutrition

Recently there has been some new research published relating to the importance of Vitamin D throughout a pregnancy. In the past, the focus has mostly been on Folic Acid. While this is certainly still very important, it seems the importance of Vitamin D has been significantly underestimated.

The study found that many pregnant women and those who are breastfeeding are not getting sufficient Vitamin D, which is linked to pre-eclampsia and gestational diabetes, along with decreased bone density in newborns.

The research also indicates that the majority of women actually are Vitamin D deficient at the start of their pregnancy, because the recommended 600 IUs is inadequate. Researchers are no recommending that pregnant women take at least a 1000 IU supplement.

Another change that has been made is the recommendations relating to iodine, which is important to brain development of the baby and the mothers metabolism. It is very important that pregnant women get enough iodine to protect their baby from impaired cognitive function and birth defects. A good way for you to acquire iodine through your diet is to use iodized salt and choose foods that are iodine rich such as cod, potatoes, and milk.

Choline is yet another important nutrient that to date has not been stressed enough for pregnant women. It is very important in the development of the baby’s brain. There have been recent studies that have shown women who aren’t getting enough choline through their diet have a significantly higher occurrence of tubal defects in the early months. Good foods for choline include lean beef, Brussels sprouts, cod, and eggs.

Research also goes so far as to caution pregnant women to avoid the use of artificial sweeteners, especially for those with gestational diabetes. It is much better to watch your sugar intake rather than use these substitutes. Research coming out of Denmark shows a significant increase in pre-term deliveries in women who consumed just one beverage a day containing aspartame sweetener. While more research is needed, it certainly should be taken seriously and many doctors are recommending to use caution and avoid artificial sweeteners if at all possible.

Some good news when it comes to those pleasure foods we love, dark chocolate along with natural cocoa have been given the thumbs up. Recent research has shown that these chocolates actually improve blood vessel function that is directly linked to improved cardio
health. It is also linked to reducing hypertension and pre-eclampsia. What a great reason to spoil yourself with a little chocolate.

In addition to this recent dietary recommendation, you should always eat a diet that’s packed with fresh fruits and vegetables, whole grains, lean meats, and avoids processed foods.

I hope you enjoyed our journey through Pregnancy Nutrition. If you missed the earlier installments you can read them @

http://frontpagemail.com/sixfigurebusiness/237/Nutrition-in-Pregnancy