Third Trimester Nutrition Recipes
The third trimester (29-40 weeks) is a critical period for rapid fetal weight gain and an important stage for reserving nutrition for delivery. Diet needs to control weight gain while ensuring sufficient nutrition.
Third Trimester Diet Points
Nutritional Focus
- Calorie Control: Increase by 150-200 calories/day compared to the second trimester
- Quality Protein: 85g daily, supports fetal tissue growth
- Iron Fortification: 27 mg daily, prevents anemia during delivery
- Calcium Needs: 1200 mg daily, supports fetal skeletal development
- Vitamin C: Promotes iron absorption, enhances immunity
Dietary Principles
- Control total calorie intake to avoid excessive weight gain
- Small frequent meals to reduce stomach discomfort
- Choose high-protein, high-nutrient-density foods
- Limit simple sugars and refined carbohydrates
Key Precautions
- Avoid overeating, which affects sleep and breathing
- Control salt intake to prevent edema
- Increase dietary fiber to prevent constipation
- Moderate water intake, but avoid drinking large amounts before bed
Weekly Nutrition Recipe Recommendations
Monday
Breakfast (7:30)
Millet Red Date Porridge with Egg
- Ingredients: 50g millet, 5 red dates, 1 boiled egg
- Instructions: Cook millet and red dates into porridge, serve with boiled egg
- Nutrition: Easy to digest, iron supplement, protein supplement
Morning Snack (10:00)
Low-fat Yogurt with Blueberries
- Ingredients: 200g low-fat yogurt, 20g blueberries
- Nutrition: Protein, calcium, antioxidants
Lunch (12:30)
Steamed Crucian Carp with Vegetables
- Main Dish: 150g steamed crucian carp (rich in DHA and quality protein)
- Side Dish: 200g stir-fried spinach (iron and folic acid supplement)
- Staple: Half a bowl of brown rice (control carbohydrates)
- Soup: Winter melon and kelp soup (diuretic and swelling reduction)
Crucian Carp Recipe: Wash crucian carp, add ginger slices and green onion sections, steam on high heat for 6-8 minutes, drizzle with a little steamed fish soy sauce
Afternoon Snack (15:30)
Nuts with Fruit
- Ingredients: 5 almonds, 2 walnuts, 1 kiwi
- Nutrition: Healthy fats, Vitamin E, dietary fiber
Dinner (18:30)
Stir-fried Tofu with Greens and Multigrain Rice
- Main Dish: Mapo Tofu (less spicy version, 200g tofu)
- Side Dish: 150g garlic broccoli
- Staple: Half a bowl of multigrain rice (brown rice + quinoa)
- Soup: Seaweed egg drop soup
Tuesday
Breakfast
Milk Oatmeal with Whole Wheat Bread
- Ingredients: 200ml milk, 30g oats, 1 slice whole wheat bread
- Pairing: 1 boiled egg
Morning Snack
Apple Almonds
- Ingredients: 1 apple, 5 almonds
Lunch
Winter Melon Shrimp Soup with Vegetables
- Main Dish: Winter melon shrimp soup (100g shrimp, 200g winter melon)
- Side Dish: Cold cucumber and shredded carrot
- Staple: Half a bowl of quinoa rice
- Nutrition: High protein, low calorie, diuretic and swelling reduction
Afternoon Snack
Low-fat Cheese with Strawberries
- Ingredients: 30g low-fat cheese, 8 strawberries
Dinner
Steamed Egg Custard with Seasonal Vegetables
- Main Dish: Egg custard (2 eggs)
- Side Dish: Stir-fried mustard greens, mushrooms
- Staple: 1 small bowl of corn porridge
- Nutrition: Easy to digest, high protein
Wednesday
Breakfast
Soy Milk Bun with Egg
- Ingredients: 250ml homemade soy milk, 1 whole wheat bun, 1 boiled egg
Morning Snack
Grapefruit Nuts
- Ingredients: 2 segments grapefruit, 2 walnuts
Lunch
Yam Stewed Chicken Soup with Greens
- Main Dish: Yam stewed chicken soup (80g chicken breast, 100g yam)
- Side Dish: 150g stir-fried bok choy
- Staple: 1 small bowl of millet porridge
- Nutrition: Nourishing and stomach-strengthening, rich in protein
Afternoon Snack
Yogurt Blueberries
- Ingredients: 200g plain yogurt, 20g blueberries
Dinner
Stir-fried Fish Fillet with Vegetables
- Main Dish: 150g stir-fried fish fillet (less oil and salt)
- Side Dish: 150g garlic water spinach
- Staple: 1 small bowl of pumpkin porridge
- Soup: Tofu mushroom soup
Thursday
Breakfast
Egg Custard with Milk
- Ingredients: Egg custard (2 eggs), 200ml warm milk
Morning Snack
Banana Walnuts
- Ingredients: Half a banana, 2 walnuts
Lunch
Tomato Egg Noodles
- Main Dish: Tomato egg noodles (2 tomatoes, 1 egg, 80g buckwheat noodles)
- Side Dish: Cold kelp shreds
- Soup: Noodle soup
- Nutrition: Lycopene, protein, dietary fiber
Afternoon Snack
Red Date and Longan Tea
- Ingredients: 3 red dates, 3 longans
- Nutrition: Replenishes qi and blood, but control sugar
Dinner
Steamed Egg with Vegetable Salad
- Main Dish: Steamed egg custard (2 eggs)
- Side Dish: Vegetable salad (lettuce, tomato, cucumber)
- Staple: 1 small bowl of oatmeal porridge
- Dressing: Olive oil, lemon juice
Friday
Breakfast
Whole Wheat Sandwich with Milk
- Ingredients: 1 slice whole wheat bread, 1 fried egg, lettuce, low-fat cheese
- Pairing: 200ml warm milk
Morning Snack
Kiwi Almonds
- Ingredients: 1 kiwi, 5 almonds
Lunch
Winter Melon and Ribs Soup with Vegetables
- Main Dish: Winter melon and ribs soup (80g ribs, 200g winter melon)
- Side Dish: 150g stir-fried pea shoots
- Staple: Half a bowl of brown rice
- Nutrition: High calcium, high protein, diuretic
Afternoon Snack
Fruit Platter
- Ingredients: Apple, dragon fruit, grapefruit (small amount)
Dinner
Stir-fried Tofu with Greens and Soup
- Main Dish: Home-style tofu (150g tofu, green and red peppers)
- Side Dish: 150g stir-fried rape
- Staple: 1 small bowl of millet porridge
- Soup: Loofah egg drop soup
Pre-delivery Fortified Recipes (After 36 Weeks)
Iron and Blood Supplement Combo
Red Date Pork Liver Soup
- Ingredients: 80g pork liver, 5 red dates, 100g spinach, shredded ginger
- Instructions: Slice pork liver and blanch, cook soup with red dates and spinach
- Nutrition: Efficient iron supplement, prevents delivery anemia
Angelica Egg Soup
- Ingredients: 3g Angelica sinensis, 2 eggs, 3 red dates
- Instructions: Boil Angelica water, break in eggs, add red dates
- Nutrition: Replenishes blood, reserves for delivery
Stamina Enhancement Combo
Ginseng Chicken Soup
- Ingredients: Half a chicken, 5g ginseng slices, 5 red dates, 10 goji berries
- Instructions: Stew ingredients for 1.5 hours
- Nutrition: Enhances stamina, improves immunity
Beef Stew with Radish
- Ingredients: 100g beef, 200g white radish, 100g carrot
- Instructions: Stew beef until half tender, add radish and stew
- Nutrition: High protein, enhances stamina
Pre-delivery Nutrition Supplement Focus
Key Nutrients for 36-40 Weeks
Iron Fortification
- Daily Need: 27 mg
- Food Sources: Red meat, animal liver, spinach, black fungus
- Promote Absorption: Eat with Vitamin C
Vitamin K
- Daily Need: 90 mcg
- Function: Prevents neonatal bleeding
- Food Sources: Green leafy vegetables, vegetable oils, fermented foods
Vitamin B1
- Daily Need: 1.4 mg
- Function: Energy metabolism, prevents postpartum fatigue
- Food Sources: Whole grains, lean meat, beans
Zinc
- Daily Need: 15 mg
- Function: Promotes wound healing, immune function
- Food Sources: Lean meat, seafood, nuts
Pre-delivery Dietary Taboos
Foods to Avoid
- Gas-producing Foods: Beans, onions, cauliflower
- High Sugar Foods: Desserts, sugary drinks
- High Salt Foods: Pickled foods, processed foods
- Stimulating Foods: Spicy, fried foods
Foods to Control
- Caffeine: No more than 200 mg per day
- Liquid Intake: Reduce water intake 2 hours before bed
- Carbohydrates: Control refined sugar intake
- Fat Intake: Choose healthy fats
Special Situation Adjustments
Low Amniotic Fluid
- Drink more soups: Winter melon soup, loofah soup, silver ear soup
- Supplement water: 2000-2500 ml water per day
- Choose diuretic foods: Winter melon, watermelon, celery
Fetus Too Large
- Control total calorie intake
- Reduce refined carbohydrates
- Increase protein and vegetable proportion
- Moderate exercise combined with diet control
Severe Edema
- Limit salt intake, <6g per day
- Eat more diuretic foods: Winter melon, barley, red beans
- Elevate lower limbs to rest
- Moderate intake of quality protein
Friendly Reminder: Third trimester diet needs individual adjustment. If there are complications such as gestational diabetes or hypertension, please strictly follow the diet management guidance of doctors and nutritionists. It is recommended to eat easy-to-digest foods one week before delivery to prepare for delivery.