NUTRITION IN YOUR 3RD TRIMESTER

Finally it is week 28 and you have kicked into your third trimester.

What do you eat….?

Food guide during pregnancy....
Food guide during pregnancy….

Find out if you have been eating well during your first and second trimesters.

First let us get to understand what happens during this time.

Your body is storing fat to help in your body’s growth as well as for production of breast milk.

Your baby during this trimester will gain a layer of sub cutaneous fat giving them a chubby appearance.

It is important to continue with your intake of healthy and nutritious food as both you and baby need it.

Because your uterus is pressing on your stomach,you may find you feel fuller sooner,scatter your meals through out the day and have smaller portions .

Ensure you are covering all your nutrition basics that are necessary for a healthy pregnancy.

Your 5 nutritional needs that should be covered in all your meals are protein,calcium,folate,fiber and fat  which is not only an energy source but a transport medium for vitamins  A,D,E  and K.

 

 

NUTRITION IN YOUR 2ND TRIMESTER

pregnancy inspiration...
pregnancy inspiration…

Amazing things happen to your body body in your second trimester which covers week 13-week 28.

Read more on pre – pregnancy nutrition and your first trimester here and here.
Your blood flow will increase by at least 50 % ,that is why you need extra iron.
The 300 extra calories you need daily……that is for the rapid growth  spurt you and your baby are in.

Baby will be be four times bigger than they were when your first trimester ended.

You need to amp up not only your calorie  intake but to also ensure you increase the amount of protein,iron,folate and calcium to cater for the extra nutritional needs your body demands.

And the constipation and heart burn that characterizes this period…..well it is because the pregnancy hormone progesterone  has slowed down your digestive system.

By ensuring your meals are smaller,snacking on healthy foods when you are hungry and making sure you take your  water between your meals rather than with your meals your digestive system should be pretty happy.

To ensure you are meeting your daily nutritional requirements during this time,your meals should be composed of foods from all food groups,make your plate a colorful one.

During your snack time,eat healthy foods like fruits,vegetable sticks with your yogurt,nuts and seeds or carry a healthy sandwich with you to work.

NUTRITION DURING YOUR FIRST TRIMESTER (Part 2 of Pregnancy and Nutrition)

Did you know when you are  pregnant your baby feeds off your nutrient bank?

That the baby is like a little parasite that feeds off your nutrient stores .

Instead of eating for two ensure you are eating from all the food groups and meeting your daily calorie requirements.

During the  first trimester,your body is undergoing numerous changes and it is also a time when the baby growth is at its most rapid.

There is a lot of cell multiplication and many vital tissues and organs are formed during this time.

A good idea is to ensure you are very familiar with the food groups and ensure each meal you take has all the food groups in it.

The 5 basic food groups are:

1.Grains

2.Vegetables

3.Fruits

4.Milk

5.Meat and beans.

 

Important nutrients during the first trimester are:

Protein

The rapid growth and cell multiplication needs proteins which are the body’s building blocks.

These can me met by eating a variety of foods like  broccoli,cauliflower,avocado,cabbage’chick peas,lentils as well as proteins from animal sources like chicken and beef.

Vitamins

In order for the  body to make use of these increased intake of protein you need your fruits and vegetables

 

Folic acid

A very critical nutrient as it plays a role in brain and spinal cord development,formation of DNA as well as in tissue and cell development.

Rich sources of folic acid include green vegetables like spinach,kales,whole grains.

This nutrient is so important that women who are even thinking of becoming pregnant are advised to ensure they are meeting their daily intake of this nutrient.

Iron

A nutrient critical in  building up of hemoglobin the blood component that carries oxygen.

A pregnant woman has an increased need for oxygen because of the increased blood volume and to help her baby’s iron stores.

Babies are actually born with stores of iron that can last 4-6 months.

Dry beans,meat,oatmeal,kales,spinach ,broccoli and even pumpkin seeds.

Get part 1 of Nutrition in pregnancy here.