Perfect menu for pregnant women in the last 3 months of pregnancy

Here are a few suggestions to help you prepare the menu for the end of your pregnancy in the most perfect way.

The last 3 months of pregnancy is the time when the fetus gains the most weight, so pregnant women should pay attention to supplementing a reasonable source of nutrients to help the baby to absorb nutrients, while not overweight yourself. . Here are a few suggestions to help you prepare the menu for the end of your pregnancy in the most perfect way.

1. Protein-rich foods

In the last 3 months, the fetus desperately needs protein or protein to develop tissue and muscle. In addition, adequate intake of protein-rich foods also helps pregnant women and fetus prevent the risk of anemia, reduce the rate of preterm birth, low birth weight. Protein is found in legumes, pork, chicken and beef.

2. Salmon

Among sea fish, salmon is rich in vitamin D and calcium, which is essential for pregnant women in the “finishing” period. At the same time, salmon contains a large amount of omega-3 fatty acids and DHA, which is very helpful during the formation and development of a strong brain cell of your baby from 28 weeks of pregnancy onwards. Pregnant women can cook salmon porridge, fried salmon, salmon flakes … to enjoy instead of eating salmon sushi will not be good for the health of pregnant women.

3. Eggs

From mother to mother can process countless delicious and attractive dishes. Most importantly, the nutritional components in eggs are essential for pregnant women in the last 3 months as vitamin D, calcium to help the baby’s bones and teeth strong. And especially choline is effective for the comprehensive development and operation of the fetal brain.

4. Nuts and seeds

Nuts like walnuts, macadamia nuts, sunflower seeds, chia seeds … all contain high amounts of protein, omega-3, vitamin E … which are essential for the mothers’ diet in 3 last month. And although it contains a lot of nutrients, the calories of these nuts are very low, so it is very suitable to be present at light meals and snacks for women. In addition, these nuts also contain a large amount of zinc to help pregnant women limit premature delivery and prolong labor.

5. Potatoes, sweet potatoes

This wild food is really beneficial for pregnant women in late pregnancy. Potatoes and sweet potatoes are rich in fiber, limiting constipation when the fetus is growing in the uterus. At the same time, sweet potatoes and potatoes also have the ability to maintain a stable sugar level in the blood, helping pregnant women reduce fatigue, dizziness and dizziness.

6. Bananas

Among the foods good for pregnant women in the last 3 months of pregnancy, bananas are fruits that cannot be absent. At the end of pregnancy, women often have trouble sleeping, insomnia should add 1-2 bananas in the menu every day. Bananas increase the amount of serotonin in the brain, causing drowsiness to appear. At the same time, the magnesium content in bananas also helps muscles relax, reduce stress and have an effective sedative effect.

7. Papaya is ripe

Pregnant women can fully eat ripe papaya for daily dessert. Papaya is rich in potassium, vitamin C, fiber and folate. At the same time, this fruit also helps pregnant women to solve common digestive problems in the last 3 months such as constipation, heartburn, indigestion.

8. Types of citrus fruits

Until the end of labor, pregnant women still need vitamin C every day. This helps pregnant women strengthen the immune system for the body, while absorbing iron very effectively. Citrus fruits are a good choice for pregnant women.

9. Yogurt

Pregnant in the last 3 months do not forget to add a glass of yogurt every day. Yogurt is a favorite dessert, but the beneficial bacteria found in yogurt help improve the mother’s digestive system a lot. It is found that mothers who regularly eat yogurt will have less constipation during pregnancy than mothers who do not eat or eat very little.

Solutions to help pregnant women sleep well

At this time, the fetus is lying on its head downwards to prepare for birth. The baby’s head will press against the bladder and so the mother will have to wake up in the night 4-6 times to go to the toilet. In addition, the kidneys of pregnant women also work more, dialysis and produce more than twice the amount of urine before becoming pregnant.

– Just like in the first trimester, pregnant women need to avoid drinking anything before going to bed for a few hours. During the day, you need to drink more water to make up for it. When using the toilet, sit sideways to allow urine to completely drain from the bladder. Remember not to urinate because it can cause urine infection in other organs.

– During this period, pregnant women also often cramps. Treading on a bed can reduce this symptom. Stretching your legs before you go to bed, exercising regularly before giving birth will cause blood circulation and reduce the frequency of cramps. Calcium, magnesium, potassium are essential nutrients for muscle contraction and other functions in the body so it is necessary to supplement foods containing those substances. Potassium is found in foods such as potatoes, bananas, legumes, cereals, barley, and pears. Foods rich in magnesium include: almonds and peaches. Foods that contain all three minerals are: spinach, yogurt, and salmon. Lastly, remember to drink enough water because dehydration causes electrolyte imbalance and causes cramps.

– Try to promote the absorption of iron and folic acid. Put a heating pad on your leg for 15-20 minutes to reduce the feeling of rocking your legs.

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