Protein: The Baby Builder
Protein is essential throughout pregnancy, but it’s especially
important in the final stages, when your baby is growing
rapidly and adding layers of cute baby fat. The amino acids in
protein form the basic building block for cell growth, fueling
your body and organs as they grow to accommodate the
needs of your baby. Consuming enough protein also helps
stabilize blood sugar, which is especially important to women
at risk for gestational diabetes, notes Schoenfeld.

Pregnant women should aim for 70 grams of protein per
day; about 35 grams more than the recommended daily limit
for non-pregnant gals. Meat and poultry, dairy foods and
legumes are protein powerhouses. A medium-sized chicken
breast has 30 grams of protein, half a cup of tofu packs 20
grams, and half a cup of cottage cheese has 15 grams.

Calcium: Got Milk?
Late pregnancy is not the time to skimp on your calcium. All
of the calcium in your baby’s skeleton is laid down during the
third trimester, says Michael Hobaugh, M.D., Ph.D., chief of
medical staff at La Rabida Children’s Hospital. Consuming
enough calcium also helps to get breast feeding off to the best
possible start. In order to produce the perfect food for your
little one, your body will pull calcium from your own bones if
your stores are insufficient.

professor of nutritional sciences at Texas Christian University.

The Journal of Prenatal Medicine recommends 200 milligrams
of DHA per day during pregnancy. Now that many grocery
store staples like eggs, milk and juice are fortified with
DHA, it’s not hard to meet your daily requirement. Hill likes
expectant moms to have two servings of fish per week. Many
obstetricians now recommend DHA supplementation; check
with yours to see if you should pop a daily DHA pill.

Malia Jacobson is a nationally published health writer.

What not to eat:
Avoid common third-trimester complaints by passing on these:
1. Swelling: Caffeine
Though caffeine is a diuretic, high amounts can have the
opposite effect, causing you to retain water.

2. Heartburn: Chocolate
Put down that candy bar—acidic foods like chocolate are
known to contribute to heartburn.

3. Fatigue: Sugar
Nutrient-dense foods fuel baby’s growth. Don’t waste
valuable stomach space on empty junk-food calories.

Dieticians recommend 800 milligrams of calcium daily for
pregnant women. Dairy foods like yogurt, milk and cheese all
contain at least 300 milligrams of calcium per serving. Many
non-dairy foods are also calcium rich, including salmon,
oatmeal, tofu, rhubarb, spinach, almonds and calcium-
fortified orange juice.

Magnesium: Mighty Mineral
While you’re boning up on calcium, don’t forget its super
sidekick, magnesium. This mineral aids calcium absorption
and performs a host of other important functions. Magnesium
helps build and repair body tissues, relaxes muscles, eases leg
cramps and may help prevent preterm labor.

Pregnant women should consume 350-400 milligrams per
day; breast feeding moms should aim for 300-350 milligrams
per day. Black beans, artichokes, barley, pumpkin seeds,
oat bran and almonds all provide at least 100 milligrams of
magnesium per serving.

Docosahexaenoic Acid (DHA): Mental Muscle
During the third trimester, your baby’s brain is burgeoning,
adding mass and forming millions of neural connections.

So consuming enough DHA—linked to better cognition in
infants in numerous studies—is as important as ever, says
registered and licensed dietician, Gina Hill, Ph.D., associate
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