THE THIRD TRIMESTER: GOOD NUTRITION FOR THE FINAL STAGE OF PREGNANCY
It's official: in the last three months of pregnancy your daily calorie requirement increases. Unfortunately, only by 200 calories. A chocolate bar has 500. Oh well! But chocolate isn’t one of the most suitable foods for pregnancy anyway. Luckily there is Lidl to give you valuable tips on a healthy diet while pregnant.
Starting from the 28th week, vitamin C, fibre, vitamin K and vitamin B1 are definitely needed. Iron and folic acid are still included in the pregnancy nutrition plan. But let’s, for a moment, get back to vitamin C, because it has a triple utility: it allows the body to better assimilate the iron, strengthens the immune system and supports development of the placenta. For this reason, let’s consider it carefully.
Good nutrition during pregnancy through vitamins: fruit, fruit, fruit. Fortunately, at your trusted Lidl store you can find a wide selection of strawberries, pears, several red berries and melons (different kinds) all which contain large amounts of vitamin C and are an ideal snack between meals. These are also ideal to prepare at home and to take to the office. Even classics like apples and bananas are perfect. By the way: raw onions contain even more vitamin C, but are not very suitable as a snack at your desk... Who doesn't love fruit, can "hide" it in vanilla yogurt or quark enriched with honey.
Moving on to fibre
Fibre gives you energy for the whole day, and you definitely need energy. Fibre also helps prevent the typical problem of pregnancy: constipation. Foods rich in fibre also contrast the sudden attacks of hunger because they help balance your blood sugar level.
Recently it has been published that fibre could decrease the risk of asthma for the unborn child. Which would be great. One thing is certain: fibre should be part of a healthy diet for pregnant women. At Lidl, you will, of course, find a wide range of products rich in fibre.
Here are some examples of high-fibre foods, ideal for pregnancy:
- wheat germ
- dried fruits (at Lidl you can find all the types of dried fruits, from dried blueberries to organic tropical mix and even mango slices and prunes. You can choose from an extensive selection!)
- nuts and seeds (Lidl also offers many of these types of products: choose from cashews, walnuts, sunflower seeds, or even a mix of seeds to add to your salad, just to give you some ideas)
- vegetables (which vegetables do you prefer? Lidl certainly has them!)
And do you remember what vitamin B1 is needed for? One example is the development of the baby’s nervous system. But certainly, you too need something for nerves... Pregnancy is an exciting time, full of new experiences!
These foods contain the highest levels of Vitamin B1:
- whole grain products (the vitamin is present in particular in the outer husk of grains)
- meat (especially red meat)
- fish (plaice, tuna, salmon, but beware: you shouldn’t eat them raw!)
- legumes (lentils, peas, beans)
- vegetables (broccoli, cauliflower or cabbage)
Now let’s look at vitamin K for expectant mothers
It is especially important for blood clotting. It’s contained mainly in plant foods.
The following foods are rich in vitamin K:
- green leafy vegetables
- all kinds of cabbage (you can experiment: sauerkraut, cauliflower, Brussels sprouts, red cabbage and kale)
The essence of the theme pregnancy and eating healthy?
It is clear: some foods remain taboo for the entire pregnancy. For example: raw milk cheese, raw or not fully cooked meat and fish (such as salami and cured meats), but also liver.
For the rest, you can be proud of yourself! You did a wonderful job and not much time remains before the birth. So, enjoy the last period with your baby and don't be too hard on yourself. Live the joy of this magical moment and enjoy good food that's good for you.