Important nutrients for the third trimester

During the third trimester as your baby starts to rapidly grow and develop, nutrition needs are at an all time high to ensure not just your baby is meeting their requirements, but also that you don’t become depleted yourself. As you enter the postpartum period, nutrient needs are even higher as you replete losses from birth.

Rather than trying to worry about all the things you shouldn’t eat, it is really important to focus on all the nourishing foods you can eat to meet these high needs. To keep it simple, by regularly eating a variety of wholefoods such as eggs, meat, seafood, legumes, fermented foods and colourful vegetables, most of your nutrient needs will be met. Mothers are very intuitive, and following your gut on what you feel like eating, is often the food that your body is craving.

Essential nutrients

Protein

Protein contains amino acids that are the building blocks of muscle, cartilage, bones, tissue, hair, skin and nails – all things that support a healthy growing baby, placenta and maternal tissues.

Prenatal

Taking a high-quality prenatal multivitamin throughout pregnancy and for at least the first 6 weeks after giving birth is a wonderful way to help bridge the gap between food sources and meeting such high nutrient needs. A prenatal vitamin has been designed specifically to meet these high needs during pregnancy and postpartum, and should be continued to take throughout the entire breastfeeding journey. It is important to remember though that this should not be considered as a replacement of a healthy diet, but rather as a supplement alongside eating a nutrient-dense balanced diet.

Iron

Iron is the most common nutrient deficiency in pregnant women and it can also very debilitating when you are low in this nutrient. It can leave you feeling extra fatigued, which is no fun when you are usually already feeling exhausted just from being pregnant. Iron needs increase in the second and third trimesters as blood volume significantly expands and the baby starts to rapidly grow. As many women enter into pregnancy with low iron stores already, it can be very difficult to maintain healthy levels as needs increase. As you near the end of your pregnancy, it so important to focus on eating iron rich food.

During the postpartum period, getting enough iron is crucial for your energy levels, immune system, milk supply and just about every cell in your body. Iron deficiency is also linked to increased risks of postpartum depression, anemia, fatigue and a weakened immune system, so it is essential that you continue to focus on this nutrient after your baby is born too.

Best haem sources: Liver, other organ meats, seafood, red meat and chicken thighs.

Best non-haem sources: Legumes, quinoa, nuts, seeds and leafy greens.

Calcium

Towards the end of pregnancy, as your baby’s skeletal system, bones and muscles are quickly developing, the need for calcium also increases. In fact, about 80% of your baby’s calcium stores are built in the final 6 weeks of pregnancy. If you are not eating enough calcium rich foods, the baby will pull calcium from your own stores, which can lead to poor bone health. This happens both in pregnancy as well as postpartum if you are breastfeeding, so it is essential to make sure you are getting enough.

Cheese, milk, yogurt, kefir, sesame seeds, chia seeds, leafy greens, canned sardines, mackerel and canned salmon (with bones).

Vitamin D3

Many women enter pregnancy already having low levels of vitamin D, which often leads to babies being born with vitamin D deficiencies when mum can’t play catch ups. This can be further taxing on mothers that are breastfeeding. Vitamin D is also important for the immune system, thyroid function and placental function so it is really vital that you are getting enough. Getting enough vitamin D can also help reduce the risk of postpartum depression.

Safe sun exposure. Much smaller amounts: Eggs, oily fish and mushrooms.

Vitamin K2

Another nutrient that supports your baby’s developing bones, skull and nervous system and is not often talked about in vitamin K2.

Organ meats and fermented food.

Vitamin A

Vitamin A is crucial for immune function, visual health and a baby‘s growth and development.

Liver. Much smaller amounts: butter and eggs.

Choline

Choline is an essential nutrient for your baby’s brain development. It also supports placental function, liver function and the overall healthy development of a baby. Many mothers are deficient in choline during pregnancy, which can be extra taxing on the body during postpartum when choline needs are even higher. The amount of choline in breastmilk directly reflects the amount of choline a mother consumes, therefore if the mother is deficient, so too will be her breastmilk.

Eggs and liver. Much smaller amounts: Salmon, brussel sprouts, meat and legumes.

Omega 3’s

DHA is an Omega 3 fatty acid, which is essential for your baby’s brain development. It also offers many other benefits such as reducing the risk of postpartum depression, birth complications and pre-eclampsia, and it has also been shown to lower the risk of a baby developing allergies.

Oily fish such as salmon, mackerel and sardines, and other seafood.

Probiotics

Probiotics have many benefits for both you and your baby during pregnancy and postpartum such as encouraging healthy digestion, a diverse gut microbiome and a strong immune system. Probiotics can also help reduce the risk of your baby developing allergies, eczema, asthma, colic and thrush, as well as many other benefits for you.

Sauerkraut, kefir, kimchi, beet kvass, yogurt, kombucha and fermented fruit and vegetables.

Magnesium

Magnesium is recognised as a cofactor of more than 300 enzymatic reactions in the body and is supportive for many typical pregnancy conditions such as constipation, swelling, leg cramps and headaches.

Pumpkin seeds, chia seeds, sunflower seeds, oats, spinach, cacao and brazil nuts.

Zinc

Zinc is essential for the overall healthy function of the body and immune system. It can also be really supportive for mamas who have tested positive to GBS.

Oysters, meat, cheese, oats, pumpkin seeds, seafood, nuts and legumes.

Vitamin C

Vitamin C supports the immune system, iron absorption and collagen production.

Camu camu, acerola cherry, capsicum, broccoli, strawberries, papaya, snow peas, kale and kiwi.

Vitamin B12

Vitamin B12 is crucial for brain development, red blood cell production and a healthy immune system. As this nutrient is only found it animal foods, plant-based mamas will be required to supplement with this.

Organ meats, tuna, salmon, dairy and meat.

If you eat a healthy balanced diet and take a high-quality prenatal, all, or at least most of your high nutrient needs should be met. If you aren’t confident you are meeting these needs through food, feel free to reach out to me and we can come up with a personalised plan to make sure you are getting all of the essential nutrients that you and your baby require.