Once you reach your third trimester, you probably already know most of what to eat when pregnant. This is the last third of your pregnancy, and during the past six months, you’ve incorporated a great many positive changes into your lifestyle. Chances are, you’ve significantly decreased or eliminated your dependence on caffeine.

You’re eating enough protein and have decreased your consumption of refined carbohydrates. Hopefully you’ve opted for all-natural sweeteners, and no longer eat sugar or artificial sugars. So now it’s time to learn about your last three months, and what foods to eat while pregnant during this stage.

Dealing with Heartburn

During the last trimester of pregnancy, you may experience heartburn or indigestion. This is caused by hormonal changes that occur throughout your pregnancy but really kick in during the last three months. These hormones cause the muscle between the esophagus and the stomach to relax, allowing stomach acid to seep back up the throat.

Unfortunately, there is nothing you can do to change this problem while pregnant. Instead, you should work on neutralizing the stomach acid, by eating foods like papaya which do so naturally. You should also avoid foods that are spicy, contain vinegar, or contain citrus juices.

Try sleeping sitting up, and avoid eating large meals especially before bedtime. Eating several small meals throughout the day is easier on your digestion and helps ease heartburn.

Dealing with Water Retention

Water retention is another issue that’s common during the last few months of pregnancy. Edema is usually exacerbated in your feet and lower legs because of the pressure the baby puts on your veins, which causes your circulation to slow and blood to pool in your legs and feet. This means more fluid in your tissues, which means a higher degree of swelling.

The most positive dietary action you can take is to avoid salt, especially processed foods which are high in sodium. You might also try avoiding products that contain wheat or gluten. You may have a sensitivity or intolerance to wheat and gluten which causes you to retain water.

You should also make sure you are drinking enough water, even though this sounds counterintuitive if you are retaining water. However, drinking enough fluids will flush these extra fluids out of your system.

Upping Your Intake of Omega-3 Fatty Acids

You should be getting at least 1200mg of Omega-3 fatty acids throughout your pregnancy, though this is most crucial during the last three months of pregnancy. You can take a fish oil supplement, but you should make sure that the supplement you take is of a high quality and is approved by the International Fish Oil Standards.

There are also foods rich in Omega-3s that will provide a huge benefit to your nutrition. These foods include flaxseeds, walnuts, wild salmon, and sardines.

Staying Active during the Last Trimester

During the last three months, it’s difficult to stay active. As you increase in size and your energy decreases, it can be difficult to stay motivated to exercise. The key is to find a type of workout that is enjoyable to you and provides stress relief. Swimming, yoga, and walking are all excellent, low-impact workouts that can keep you in shape for labor.

During your third trimester you may find other forms of activity difficult as your body—and your center of gravity—changes. Activities that are highly active and can make you prone to falls, such as running, tennis, horseback riding, skating, and dancing, should be avoided as the likelihood of injury is increased with your shifting center of balance.