Navigating the Third Trimester: The Home Stretch

What to eat

Your baby is continuing to gain weight and their body parts are continuing to form this trimester. With all this happening, your food intake is very important for the health of your baby. Just as in the previous trimesters, eating a balanced diet is extremely important. Continue including key nutrients, such as calcium, vitamin A and D, iron, zinc, DHA and choline in your diet. Try incorporating foods like nuts, eggs, fish (e.g. salmon), and spinach as a way to include these key nutrients in your diet.

Just as in the previous trimester, protein intake is incredibly important. Growing a baby takes a lot of strength! The third trimester is sometimes associated with increased fatigue, so adequate protein intake can help combat that! Continue incorporating protein-rich foods in your meals, and increase your intake this trimester. Aim for a minimum of 100 grams of protein per day. For reference, 4 oz of chicken breast contains about 35 g of protein.

Dealing with fatigue

Fatigue is common at this point in pregnancy, and it’s totally normal! Your baby is getting bigger this trimester, so carrying around that extra weight can be tiring. You also may experience trouble sleeping and deal with frequent urination more often. Here are a couple ways to cope with the fatigue you may be experiencing:

Rest

Make sure to give yourself extra time for rest when you feel fatigued. Try going to bed earlier or taking naps to keep your energy up through the day. Be kind to yourself and your body and give it the care it needs, even if it means adjusting your schedule and cutting down on certain commitments to make time for extra rest.

If you have trouble sleeping due to body aches/pains or just can’t get comfortable, don’t be afraid to reach out to your doctor, a massage therapist or physical therapist. They may have some movements or ideas on how to lessen your discomfort.

Maintaining a nutritious, balanced diet

Including nutrient dense foods into your meals goes a long way toward supporting your energy levels during pregnancy. Make sure you’re including those essential nutrients (iron, protein, etc.) and increasing your caloric intake to prevent your fatigue from getting worse. This trimester your body needs around 450 extra calories a day on top of your pre-pregnancy calorie needs. Eating more may seem difficult when your baby is pushing all your organs on your stomach. Instead of eating large meals, eat smaller, more frequent meals. This way you can get all your nutrients in without feeling overly full. Try to avoid skipping meals to help your blood sugar stay balanced and keep energy levels stable!

Hydration

One sign of dehydration is fatigue. To help stay hydrated, spread your fluid intake throughout the day. During pregnancy your body needs more fluids. Try drinking at least 100 oz of water a day. Water is a great choice, but other liquids count towards fluid intake as well. Try to avoid too many sugary drinks, they do not hydrate very well.

Exercise

Exercising during pregnancy can help you feel more energized during your pregnancy and it has several physical and mental benefits! Aim for getting at least 150 minutes of moderate exercise each week. That may seem like a lot, but try breaking it down into 30 minutes of exercise a day! Choose an activity you like and make it fun!

Other unpleasantries

You may experience some unpleasant or uncomfortable experiences as you reach the final stretch of pregnancy. Here are some of those situations and ways you can combat them so that you’re comfortable nearing the end of your pregnancy!

Constipation

Your baby is at its heaviest this trimester, and thus putting more pressure on your bowel, causing you to occasionally get constipated. Eating around 28 grams of fiber can really help as different types of fiber help bulk up your stool and also soften so it’s easier to pass. Foods such as fruits, vegetables, whole grains and legumes all contain fiber. Staying hydrated also helps with constipation to soften your stool. Aim to drink at least twelve cups of water every day (that’s around 100 oz. a day). You may be moving around less as you’re carrying extra weight, but regular movement and physical activity can also help reduce constipation as exercising stimulates your bowels.

Muscle Cramps

Muscle cramps are a common discomfort during pregnancy, especially in the third trimester. They’re common in the lower extremities, particularly in your legs. They are painful and can interfere with daily activities. Leg cramps can be caused by a lack of electrolytes. Electrolytes are minerals including sodium, magnesium, potassium, and chloride. These minerals are essential for muscle health and hydration and may also help reduce your leg cramps. You can get electrolytes from oranges, bananas, avocados, milk, yogurt, coconut water; just to name a few.

Heartburn

Heartburn is a common symptom during pregnancy, caused by changing hormones and body changes. You may feel a burning sensation in your chest, which surely can be uncomfortable. Try eating smaller, more frequent meals instead of larger meals. Drink your liquids in between meals instead of with your meals. Pay attention if any food makes it worse and try to limit those foods. Common culprits are spicy and greasy foods. You can also try taking a walk after your meals, along with not lying down within 30-60 minutes after eating.

Set yourself up for postpartum success

Now is the time to make extra food and freeze it for postpartum. Soups and stew are easy to make in large batches and freeze well. You will thank yourself later for these easy meals when you’re hungry, but don’t quite have the energy to make dinner.

We are here for you

Athena’s bump is a great resource for all things baby nutrition. Find information here to support and educate yourself throughout your pregnancy. Family and friends are also great resources for support. Remember to give yourself grace and take it one meal at a time. You and your baby belong here!