During your pregnancy it is already very important for your baby what you eat. Eating a variety of nutritious foods, especially in the third trimester, will help you:
- Stay strong and healthy as your body reserves are being used up by your developing baby.
- Be physically prepared for the rigours of labour.
- Build up reserves for better post-labour recovery.
This quality nutrition, in turn, passes onto your baby and helps her to have:
- Good development of her bones, muscles, tissues, brain and other organs.
- A strengthened immune system against infection after she is born.
- A healthier birth weight and a lower risk of premature delivery.
Below you can find the main nutrients you will need now to cope with the increased demands on your body system for your developing baby.
Nutrient: Iron
For mother: to replenish supply of red blood cells, and to accommodate increased blood volume.
For baby: to build up iron stores as they will start depleting 4 to 6 months after birth.
Sources: fortified cereals, lean meats, dried beans. Vitamin-C foods, such as oranges and guava, can help enhance iron absorption.
Nutrient: Docosahexaenoic Acid (DHA)
For mother: to maintain flexibility of blood vessels, and to promote the ability to think and process information efficiently.
For baby: to promote further development of the brain and eyes.
Sources: 4 to 5 weekly servings of oily fish (salmon and mackerel), fish oil and flaxseed oil.
Nutrient: Protein
For mother: to promote placenta growth and blood supply.
For baby: to promote tissue growth and blood supply.
Sources: 3 good daily servings from tofu, beans, chicken, fish, meat or eggs.
Nutrient: Calcium
For mother: to preserve bone strenght.
For baby: to form bones.
Sources: 3 daily servings of high calcium milk.
Nutrient: Water
For mother: to accommodate increased blood volume.
For baby: to accommodate increased amniotic fluid.
Sources: 6-8 glasses daily to avoid taxing the kidneys.
Avoid these foods to prevent harming your developing baby:
- Food consisting of raw fish, half-boiled eggs and undercooked meat or poultry
- Salad vegetables and ulam that may not have been properly washed prior to serving
- Food prepared outside the home, especially uncooked hawker food, like rojak buah
- Foods that contain a lot of additives, such as colourings, flavourings and preservatives
- Preserved foods and cured meats
- Peanuts, especially if you or your spouse has a history of allergies
- Beverages containing caffeine, such as coffee, tea and soft drinks, as they compete with the absorption of iron and certain vitamins
- Artificial sweeteners, such as aspartame or saccharin, found in sugar-free products.
Source: Dutch Lady Malaysia
