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  • Dietary Requirements

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  • What is happening in your tummy

    During the last trimester 200mg of calcium goes specifically to the baby’s skeletal development, so it is crucial that you are getting enough. This also helps healthy bone and cartilage development and to prepare for breast feeding. Your baby’s brain is growing and developing and thus getting enough omega-3, zinc and iodine should be considered. Your baby’s lungs will mature and they will be constantly moving around in your tummy whenever they aren’t sleeping. It is important to ensure you are getting enough carbohydrates, protein and folate.


    What to expect

    As your baby grows and your body expands to make way, you might find yourself more and more uncomfortable or even just fed up. Don’t worry this is normal!

    Some Mothers experience difficulty sleeping in the 3rd trimester as your baby starts to move around and kick! This can make anyone more irritable and moody, don’t be afraid to ask for help when you need it.

    Frequent urination as the growing baby puts pressure on your bladder

     You may also find that your appetite is smaller as the baby takes up more room but now is the time you need to be ensuring you are eating enough, it is recommended you eat 200 calories more than a a normal healthy day to day diet.

    Tips to alleviate the discomfort include: elevating feet, naps, avoiding standing for extended periods and daily exercise to keep the blood circulating.

    Raspberry tea leaf: taking raspberry leaf is believed to help strengthen uterine muscles and tone the pelvic floor in preparation for childbirth, as well as assist with breastmilk supply. You can have it as a tea or in capsule form, speak to your local naturopath for advice on dosages. If you experience strong Braxton Hicks contractions after taking raspberry leaf tea, speak to your healthcare provider. You can continue to drink red raspberry leaf tea after the birth to help your uterus shrink back down, boost your immune system, assist with milk supply and fight infection.

    Backaches– avoid standing for too long, ask your partner for a massage, or try some gentle prenatal yoga (be sure to ask your doctor before practicing, practice with a teacher who specialises in pregnancy and make them aware of which trimester you are in).  

    Heartburn can be the most severe at this time due to hormones and increased gastric acidity. Therefore be careful of certain foods that might trigger heartburn.

    Avoid big meals, foods that produce gas such as cabbage, beans and fatty, acidic or spicy foods.

    Have small frequent meals to minimise the severity

    Avoid drinking with meals instead drink water between meal times

    Eat dinner at least 3 hours before bedtime.

    Chew your food well and eat slowly.

    Avoid chocolate as it can aggravate heartburn

    Don’t exercise 2 hours after a meal

    Try hot water and lemon in the morning

    If you have milk drink low fat milk and monitor your fat intake

    Try eating plain whole grain carbohydrates

    Ensure you are eating enough protein

        – Eat a larger breakfast and light evening meals

        – Try sleeping propped up on a few pillows instead of flat on your back or side.


     – Staying hydrated throughout pregnancy is as important as staying well fed, particularly in the third trimester when constipation can become a problem. Keeping your fluid intake up can help keep things moving along.

     – Taking gentle walks can help alleviate constipation.

    Leg cramps

    – Avoid sitting or standing still for extended periods

    – Roll your ankles and wriggle your toes

    – Stretch your calves


    Food requirements to consider

    3 servings of calcium rich food

    6 servings of vegetables (at least 2 rich sources of folic acid)

    4 servings of fruit (at least 2 rich sources of Vitamin C)

    7 servings of grains (at least 4 whole grain choices)

    3 serving from extra lean meats and/or legumes (try to include 2-3 servings of fish and 4-5 servings of legumes per week)

    6 servings of hydrating fluids