In the third trimester, the baby grows rapidly in the stomach, and your nutritional needs increase accordingly. How to make a nutritious diet that meets the needs of the fetus and ensures the health of the mother? Below, we provide you with a detailed nutrition recipe for the third trimester, so that you can easily meet your nutritional needs during pregnancy.

Increase the intake of protein

Babies are growing up and need a lot of protein. Fish, meat, poultry and beans are all sources of high-quality protein. Make sure to take 70-100g every day.

Iron supplementation is essential.

Anemia is common in the third trimester. Lean meat, eggs and green leafy vegetables are all good helpers of iron, at least 30 mg a day, giving the body plenty of energy.

Carbohydrates should be in moderation.

Whole-wheat bread, brown rice and fruit are all high-quality carbohydrates, and 50-60% of the energy demand every day depends on them. Too much or too little is not good.

Dietary fiber is a good friend of the intestine.

Fruits, vegetables and whole grains are not only delicious, but also the bane of constipation. 25-30 grams a day, easy.

Pay attention to fat intake

Unsaturated fatty acids and Omega-3 fatty acids are good for maternal and infant health, and fish, nuts and olive oil are all good choices. About 30% of total daily energy comes from fat.

Recipes vary from person to person.

Finally, remember that recipes vary from person to person. Everyone's physical condition is different, and the doctor's advice is also valuable. I hope every expectant mother can eat happily in the third trimester and the baby will grow up healthily!