Important notice to customers — product packaging changesLearn More

NEW FOOD PACKAGING IN STORE NOW

From August 2018, customers will notice our rebranded food packaging start to appear on shelf in all major stockists.

  • CURRENT Packaging
  • new Packaging

We are excited to announce our new packaging will start to appear on shelf from August 2018. This transition to new packaging will occur over a number of months. During this time there will be a mix of current and new packaging on shelf.

There are no major changes to these products, in some instances there is a small name change or slight recipe improvement, see below for the full details.

Products purchased via the website will be delivered to customers in our old packaging until the end of October. From November, products ordered from the website will be delivered in the new packaging.

Please note, our Infant Formula packaging will not be rebranded until later in 2019.

For any questions, connect with our team of accredited practising Dietitians on +61 3 6332 9200

Product name changes

  • Cereal Name Changes
  • CURRENT Packaging Organic Baby Rice
  • NEW Packaging Organic Rice with Prebiotic (GOS) Note: Our Baby Rice recipe has been upgraded to now include GOS Prebiotic
  • CURRENT Packaging Organic Vanilla Rice Custard
  • NEW Packaging Organic Milk & Vanilla Baby Rice
  • CURRENT Packaging Organic Apple & Cinnamon Porridge
  • NEW Packaging Organic Apple & Cinnamon Baby Porridge
  • Ready To Serve Name Changes
  • CURRENT Packaging Organic Banana, Pear & Mango
  • New Packaging Organic Banana, Pear, Apple & Mango
  • CURRENT Packaging Organic Mango, Blueberry & Apple
  • New Packaging Organic Blueberry, Mango & Apple
  • CURRENT Packaging Organic Peach & Apple
  • New Packaging Organic Grape, Apple & Peach
  • CURRENT Packaging Organic Pumpkin & Tomato Risotto
  • New Packaging Organic Pumpkin, Sweet Potato & Tomato
  • CURRENT Packaging Organic Broccoli, Beef & Brown Rice
  • New Packaging Organic Beef & Vegetables
  • Note: We have also upgraded some of our RTS recipes to remove added sugars and to remove some of the more complex ingredients that are not required for young children such as Tamari.
  • RUSKS NAME CHANGES
  • CURRENT Packaging Organic Milk Rusks Toothiepegs
  • New Packaging Organic Milk Rusks
Home/Nutrition & Recipes/Articles/Nutrition for Mums/What to Eat During Pregnancy/A Guide To Good Eating During Pregnancy – Third Trimester

A Guide To Good Eating During Pregnancy – Third Trimester

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There is not long to go now! Hopefully you are feeling well and getting excited about your impending arrival. A rapidly growing bump can mean there is less room for food at this stage in your pregnancy, but healthy eating principles remain important. It is not unusual to feel more tired in the last trimester as the rate of your growth of your baby is increases.

1. Healthy eating in the third trimester

Healthy eating principles continue into your third trimester. A healthy and balanced diet during your third trimester is particularly important to ensure you are consuming all the nutrients you and your growing baby need. A healthy and balanced diet includes three main meals and a range of healthy snacks where required. A healthy diet includes:

  • Fresh fruit and vegetables
  • Wholegrains, cereals and bread
  • Dairy – milk or milk alternative that contains added calcium, cheese and yoghurt
  • Lean meat, poultry and fish and/or alternatives such as legumes and tofu

Most importantly – unless advised otherwise by your midwives or obstetrician – any kind of movement is good so keep walking as much as you can, for as long as you can. This will not only help maintain cardiovascular health, it will help aid circulation and move excessive fluid away from your legs.

Do I need to consume more food in my first trimester?

You will generally need extra energy consumption in your third trimester with up to an extra 2000 kilojoules per day in fact, to support the growth and development of your baby. It is important to consider what foods you may include in your diet to increase your energy levels here. During the third trimester one of the biggest nutritional issues is balancing your increased calorie requirements with nutrient rich food choices that fit into your limited stomach space. Reflux and heartburn are common as your growing baby takes up more room – meaning food type and timing are important.

Small meals and snacks that are roughly a fist in size and consumed every couple of hours will help you to get enough calories. Good options include:

  • Half a sandwich or wrap with nut spread or cheese and lettuce
  • Wholegrain crackers with nut spread, avocado or cheese
  • A small serve of pasta or brown rice with chicken or salmon
  • Milk-based drink or smoothie
  • 1 tub of yoghurt
  • Handful of nuts

You might find consuming liquids separately to solid food will help prevent reflux. Keeping upright or going for a walk immediately after meals will also help.

2. What are the important nutrients to consider in the third trimester?

  • Iron and omega 3 rich foods: These remain the focus at this time of your pregnancy. Lean red meat, eggs and legumes are all rich dietary sources of iron – remember to factor them into your diet least two to three times each week. Oily fish is the richest natural source of omega 3 fats and salmon and sardines are both good choices that are less likely to put you at risk of consuming excessive mercury.
  • Healthy fats: As the birth draws near, a focus on good fats found in olive oil, avocado, nuts and grain-based breads and cereals will help to give the body the nutrients it needs to produce breast milk. Good fats are rich sources of energy and key nutrients including plant sources of omega-3, vitamin E and magnesium are important. Enjoy olive oil as a dressing, snack on mixed nuts and continue to focus on regularly eating fish to get the benefits these foods offer.
  • Sodium (salt): Excessive fluid is another common issue during the final weeks of pregnancy. Your dietary intake of sodium – salt – can influence how much fluid you are retaining. For this reason, avoiding foods with added salts is a good idea. Foods high in salt include packet soups, sauces and stocks, Asian cuisines, fast food and restaurant meals. Try to avoid adding extra salt to cooking and ensure you are getting enough fluid – at least two litres each day. Foods rich in potassium may help to flush out excessive fluid so increase your intake of leafy green vegetables such as kale, spinach, celery, leek, fresh fruits, beetroot and green tea – caffeine free where available.

3. What is healthy weight gain during the third trimester?

Once you reach the third trimester, you can expect to gain even more weight. Below provides a guide on the recommendations for weight gain in pregnancy and the rate of weight gain recommended in the second and third trimesters based on pre-pregnancy BMI. On average around 11.5-16kg of weight gain can be expected in those women who has a BMI 18.5-24.9 before conception, but this is a general guide and advice should be sought if you gained more or less than this range.

Source: NHMRC 2013 based on IOM 2009 

4. How do I manage indigestion and heartburn?

Many women experience indigestion and heartburn while they are pregnant, which can be painful or uncomfortable. This may be caused by your baby pushing up against your stomach. Symptoms of indigestion may include:

  • Heartburn- burning sensation in the chest caused by contents of stomach brought up irritating the lining of the oesophagus
  • reflux or regurgitation (food coming back up from your stomach)
  • Burping
  • feeling heavy, bloated or full
  • Vomiting

In pregnant women, indigestion and heartburn can be caused by:

  • Consumption of large meals, and often eaten too quickly
  • Eating high-fat foods, chilli or in some instances wine (although not recommended in pregnancy)
  • Drinking fruit juice or caffeinated beverages (coffee, tea, cola drinks)

There are various strategies to assist with heartburn and indigestion which include:

  • Eat small and frequent meals and eat slowly
  • Avoid drinking excess fluid with meals
  • Avoid foods that may increase acidity in the stomach e.g. citrus
  • Try having your sleeping pillow elevated
  • Avoid eating close to bedtime

If symptoms persist. you can seek medical advice on some over the counter medication that may help.

Summary: During the third trimester is where you will see the most rapid change in growth of your baby and as a result, an increase in your weight. Your energy requirements will increase to support this rapid growth but your tolerance to large meals may be reduced due to the smaller stomach volume that results from a larger baby. Maintaining healthy eating principles but you may need to consume smaller frequent meals to ensure you are meeting your nutritional requirements.

General Tips:

  1. During your third trimester continue to follow healthy eating principles
  2. Try to include some physical activity into your daily routine, and monitor your weight closely
  3. You may add some additional snacks throughout the day to maintain your energy levels
  4. Avoid large meals eaten quickly as this may increase your risk of heartburn and indigestion

Disclaimer: The content of this document is solely for educational purposes and should not be substituted for medical advice. You are solely responsible for forming your own opinions and conclusions on such matters and for making your own independent assessment of the information. Please consult your doctor if you are concerned about your baby’s health.

About the author

Marisa Nastasi is an Accredited Practising Dietitian for Bellamy’s Organic. She specialises in children's nutrition and has recently completed further studies in paediatric dietetics. She has worked in the industry for 8 years and has developed a strong working knowledge on how good quality diets can benefit the health of children so that they can develop to their full potential.

Important Notice to Parents and Guardians

  • The World Health Organisation recommends that breastfeeding is best for your baby.
  • Having a balanced diet when breastfeeding is also important. Infant Formulas should only be used after you’ve sought advice from a doctor or health practitioner.
  • A decision not to breastfeed can be difficult to reverse and introducing partial bottle feeding may reduce the supply of breast milk. It is also wise to consider the cost of infant formula.
  • If you use infant formula, all preparation and feeding instructions must be followed as per the manufacturer’s instructions. This is important for your baby’s health.