Your appetite is notoriously increased during pregnancy, and there’s the old adage, “eat for two.” What’s less discussed is the relationship between diet during pregnancy and your baby’s health. But if your eating habits weren’t great in the first and second trimester, it’s not too late to change them in the second trimester. In fact, the third trimester is the perfect time to start making healthy eating choices.
According to a study published in Cell , the foods you eat now (including while breastfeeding) may affect your baby’s health long after he’s born . Specifically, consuming a high-fat diet during the third trimester of pregnancy may put your baby at higher risk for childhood obesity and other chronic health conditions. Learn more about why nutrition during pregnancy is important and what dietary changes you should consider during the third trimester.
The effect of a mother’s diet on her baby
Although the study was done on animals, scientists believe the results apply to humans as well: They found that the offspring of mice fed a high-fat diet during lactation, the equivalent of late pregnancy in humans, were at higher risk of being overweight throughout their lives.
Why? Organisms born to parents who ate a high-fat diet had changes in the hypothalamus, a part of the brain that regulates metabolism. This happened whether the mother was overweight or lean, meaning that the mother’s diet affected her offspring regardless of her weight. So the nutrients you consume during pregnancy (and lactation) really do matter.
“The third trimester of pregnancy is a critical period for the baby’s metabolic development,” says Dr. Tamás Horváth, professor at the Yale School of Medicine and co-author of the study. “That’s when the brain develops connections that are related to metabolism.”
A 2021 study published in the Brazilian Journal of Maternal Nutrition also revealed that what you eat during pregnancy, especially in the third trimester, can have a significant impact on your baby’s development before birth and in infancy. An unhealthy diet, such as one low in fruits, fiber and vegetables and high in saturated fats and processed foods, increases the risk of newborn complications.
These health problems include low birth weight, childhood obesity, diabetes, and other chronic diseases. Researchers believe these children are malnourished because of their mothers’ poor diet. In fact, the authors of another study say that infants who were undernourished in the womb have fewer developed neurons in the areas of the brain that control food intake, making them “programmed” to eat more in early childhood.
What to eat in late pregnancy
According to a study published in the Journal of the American College of Obstetrics and Gynecology in 2022 , a mother’s nutrition during pregnancy and breastfeeding has a lifelong impact on her baby. Specifically, the researchers recommended a “nutritious diet based on a variety of whole foods, including fruits, vegetables, beans, whole grains, healthy fats containing omega-3 fatty acids such as nuts and seeds, and fish, rather than highly processed, low-quality foods.”
Additionally, the study authors recommend that pregnant women should focus on eating healthier during pregnancy, rather than eating more, because “the majority of women in the United States do not meet recommendations for healthy nutrition and weight gain before and during pregnancy.”
The American College of Obstetricians and Gynecologists (ACOG) agrees with these concerns and recommendations, stating that “one of the best things you can do during pregnancy is to eat a healthy diet.”
But don’t worry! It’s not too late to start eating healthier. Prenatal vitamins can help fill in the gaps. Plus, eating healthy doesn’t mean eliminating all of the foods you love (or crave). Instead, aim to find a healthier balance by eating more fruits, vegetables, and other whole foods, while cutting down on high-fat processed foods. Plus, you don’t have to cut fat out of your diet completely.
In fact, fat is key to a balanced diet, so getting enough fat is important: “Healthy fats are important in the third trimester to support your pregnancy and prepare for breastfeeding,” says Rebecca Scritchfield, RD, Founder of Capitol Nutrition Group, a company that specializes in prenatal care.
The key is to focus on fats that come from whole foods (think nuts, seeds, avocado, olive oil, eggs, salmon, lean meat, yogurt and cheese) rather than the processed saturated and trans fats found in packaged foods. “Whole foods provide vitamins and minerals along with healthy fats,” adds Scritchfield.
Should I change my diet during pregnancy?
Shifting your diet away from processed foods and saturated fats towards healthier foods is always a good idea. However, it’s important to note that drastic calorie restriction during pregnancy is generally not recommended. It’s important to replace less nutritious foods with foods that are more beneficial for you and your baby. Eating less during pregnancy can be just as dangerous as eating too much.
If you have any questions about your diet, talk to your healthcare provider throughout your pregnancy. Always seek medical advice before making any major changes to your diet. Additionally, dietitians with expertise in prenatal nutrition are also a great source of information to help you create an effective, healthy eating plan.
Last line
Optimal nutrition during pregnancy is a balanced diet high in whole foods and low in saturated fats and highly processed foods. But remember that every body is different (and beautiful) and your nutritional needs may be slightly different to others, so check with your doctor to make sure you’re eating the ideal prenatal diet for you and your baby.
