Nutrition in the last 3 months of pregnancy: What is good to eat for mother and child to successfully reach the goal?

Nutrition during pregnancy has a great influence on the development of the fetus as well as the health of the mother, especially the diet in the last 3 months of pregnancy. Because this stage is the period when the fetus completes the structures on the body to prepare for birth. Therefore, the diet for pregnant women in the last 3 months of pregnancy needs more attention.

The nutrition of the fetus depends entirely on the mother. Therefore, a mother with a balanced, scientific and complete diet will help her baby not be deficient in nutrients and slow to develop both physically and mentally when she grows up. However, when the mother eats more than the recommended amount, it will cause excess energy and accumulate in the body. As a result, the mother will gain weight and store more fat. This can be the cause of an increased risk of gestational diabetes, heart problems, stroke or depression.
Therefore, pregnant women need to ensure a nutritious diet during pregnancy, which will help the baby to be born healthy and develop well. Many studies have shown that children born with adequate nutrition may have higher IQs than malnourished children. However, intelligence is also determined by genes, nutrition plays a supportive role but is still very important for a baby's development.
Nutritional needs in the last 3 months of pregnancy of mothers will have a change in weight and be larger than those of the previous two periods.

Energy: increased by 475 Kcal/day compared to normal people. Protein: increase 18g/day. Fat: 20-25% of total energy (60g fat/day). Fats not only help increase energy, but also help dissolve fat-soluble vitamins. Vitamins: vitamin A (500mcg/day), vitamin D (5mcg/day), vitamin B12 (2.6mcg/day), vitamin B1 (1.4mg/day), vitamin C (80mg/day), folic (600mcg/day) Minerals: Calcium (1,000mg/day), iron (increased from 15-30 mg/day compared to before pregnancy), Zinc ...

2.1. Foods rich in iron and protein Your body will need extra iron during the last trimester of pregnancy to prevent anemia or bleeding during delivery or even premature birth. During this period, the mother needs to supplement about 27mg of iron/day. Iron-rich foods can be included in the mother's diet such as: dark green leafy vegetables (spinach, kale...), dried fruits (raisins, dried apricots, pumpkin seeds). , sesame...), soybeans, red meat and poultry.
Protein is also important for your baby's development. Amino acids found in protein-rich foods such as eggs, meat, lentils, chickpeas, beans and dairy products will provide the mother with about 75 - 10 grams of recommended protein per day.

2.2. Foods rich in calcium It is very important to supplement calcium in the last 3 months of pregnancy. Because the calcium content is enough, it will support the development of the baby's skeletal system and help the bones have a strong structure. Mothers at this stage need to supplement with 1,000 grams of calcium per day as recommended. So, add calcium-rich foods to your daily diet, such as: milk, cheese, paneer, yogurt (this is the most calcium-rich food and it also provides beneficial bacteria. for the intestinal tract).
2.3. Foods rich in magnesium Along with calcium, the mother also needs magnesium in adequate amounts to assimilate calcium. Magnesium helps alleviate leg cramps, relaxes muscles and also prevents premature birth. For every 1,000 grams of calcium, 400 mg of magnesium is needed for assimilation. Food sources rich in magnesium include: black beans, oat bran, barley, artichokes, almonds and pumpkin seeds.
2.4. Foods rich in DHA Fatty acid DHA is one of the essential fatty acids for a child's brain development. A recommended amount of 200mg per day helps your baby's brain develop well. Oily fish, fatty fish such as tuna, walnuts, flaxseeds are rich sources of DHA. Therefore, use these foods in the diet of pregnant women, especially in the last 3 months of pregnancy.

2.5. Foods rich in folic acid Folic acid reduces the risk of neural tube defects and supports the development of the nervous system. Mothers need to be sure to get at least 600-800 mg of folic acid per day through the diet during pregnancy, especially in the last 3 months of pregnancy. Therefore, mothers should add foods rich in folic acid to the diet according to the recommended needs. Foods rich in folic acid include: dark green leafy vegetables, oranges, oatmeal, whole grain breads and fortified cereals.
2.6. High-fiber foods Constipation is common during pregnancy, and a high-fiber diet not only helps prevent constipation, but can also help clear bile. Water in the digestive tract is absorbed by the amount of fiber, so add more water to the body. The foods rich in fiber are selected for the diet of pregnant mothers, especially in the last 3 months, including: fruits, fresh berries, legumes, whole grains.

2.7. Foods rich in vitamin C Increasing your vitamin C intake will help better iron absorption during pregnancy. Foods that provide rich sources of vitamin C include: citrus fruits (lemon, orange, melon), green pepper, broccoli.

Nutrition in the last 3 months of pregnancy depends not only on choosing good foods, providing adequate nutrients for mother and baby, but also on avoiding foods that should not be used. mother at this stage.
Heartburn, swollen feet and hands, fatigue, and constipation are some of the common problems during pregnancy. Tolerating certain unhealthy foods will make these problems worse. Here are some foods that mothers should avoid:
Spicy and fatty foods: Foods rich in fat and spices, especially fried foods, will increase the discomfort of heartburn. They are difficult to digest and can interfere with sleep. Fried foods should be avoided, especially not at night. Foods high in sodium: High sodium intake leads to swelling and bloating. Pregnant women should avoid eating crisps, pickles, sauces, canned foods and ketchup. At the same time, you should drink more water to regulate sodium levels in the body. Carbonated drinks and caffeine: Coffee and tea should be completely avoided during pregnancy. Because it can be the cause of constipation. Carbonated drinks are loaded with sugar and artificial sweeteners making its nutrients completely zero. Alcohol: At this stage, it is imperative not to use alcohol because it can interfere with the delivery process. Junk food: Pregnant women may crave fried chicken or hamburgers, but these snacks are best avoided during pregnancy. Choose light foods such as bread, nuts...

Nutrition in the last 3 months of pregnancy plays a great role in the completion of the baby's body structure as well as the mother's health to prepare for the labor stage. Therefore, in addition to maintaining a nutritious diet, pregnant women need to pay attention and limit unhealthy foods. It is best to follow the diet recommended by your doctor or dietitian.

Currently, Vinmec International General Hospital currently has a package maternity service as a solution to help pregnant women feel secure because of the companionship of the medical team throughout the pregnancy. When choosing Maternity Package, pregnant women can:
The pregnancy process is monitored by a team of qualified doctors Regular check-up, early detection of abnormalities Maternity package helps to facilitate the process. In addition, pregnant women are also consulted by specialists on nutrition during pregnancy as well as some ways to limit common diseases. .

References: parenting.firstcry.com, healthline.com, vimec.com