5 Dishes Pregnant Mothers Should Eat in the Last 3 Months

The third trimester is a crucial period for fetal brain development. During these last three months, the baby’s brain grows rapidly in size, forming more neural connections and increasing cognitive abilities. At this stage, a well-balanced diet rich in essential nutrients can significantly influence the baby’s intelligence, memory, and overall neurological health.

Pregnant mothers should focus on consuming foods high in DHA, Omega-3, iron, folic acid, choline, and protein, as these nutrients support the formation of brain cells and improve cognitive function. Below are five highly recommended dishes that expectant mothers should incorporate into their diet to promote a smart and healthy baby.

1. Green Bean and Carp Porridge – A Brain-Boosting Superfood

Carp is widely known in traditional medicine as a highly nutritious fish that provides DHA, Omega-3, protein, and essential minerals—all of which are crucial for the development of the baby’s brain. The addition of green beans enhances the dish with fiber, folic acid, and antioxidants, which support brain formation, boost memory, and strengthen the immune system.

Benefits for Mother and Baby:

• Supports brain and nervous system development in the fetus
• Improves circulatory health, reducing the risk of hypertension during pregnancy
• Contains anti-inflammatory properties that may help reduce swelling in the legs and hands
• Aids in better digestion, preventing constipation

How to Prepare:

• Clean the carp and remove any fishy smell by rubbing it with salt and a bit of ginger.
• Boil the carp with a few slices of ginger until cooked, then remove the bones carefully.
• Cook green beans and rice together until soft.
• Add the shredded carp to the porridge, season lightly with salt, and let it simmer for a few more minutes.
• Garnish with fresh herbs and serve warm.

2. Duck Meat Stewed with Lotus Seeds – A Nutrient-Dense Dish for Cognitive Growth

Duck meat is rich in iron, protein, and B vitamins, which support healthy blood circulation and oxygen supply to the fetus’s brain. Meanwhile, lotus seeds contain magnesium, phosphorus, and amino acids that play a vital role in improving sleep quality, reducing stress, and enhancing cognitive functions in babies.

Benefits for Mother and Baby:

• Boosts baby’s memory and intelligence due to high protein and vitamin content
• Helps pregnant mothers sleep better and reduce stress
• Strengthens the immune system and supports fetal muscle development

How to Prepare:

• Soak lotus seeds for 30 minutes to soften them.
• Clean the duck meat and marinate it with onion, ginger, and a pinch of salt.
• In a pot, sauté onions and add the duck meat, cooking until browned.
• Pour in water and add lotus seeds. Simmer until the meat becomes tender and the lotus seeds are soft.
• Add a bit of pepper and herbs before serving.

3. Grilled Sweet Potatoes – A Simple and Nutritious Brain Food

Sweet potatoes are an excellent source of beta-carotene, fiber, vitamin C, and potassium, which contribute to fetal brain cell development, prevent constipation, and strengthen the mother’s immunity. This easy-to-make snack is also packed with complex carbohydrates that provide long-lasting energy without causing blood sugar spikes.

Benefits for Mother and Baby:

• Provides slow-releasing energy, keeping the mother feeling full longer
• Prevents constipation, which is a common issue in late pregnancy
• Supports brain function by supplying essential vitamins and minerals

How to Prepare:

• Wash the sweet potatoes and bake them in an oven at 200°C for 40 minutes until soft.
• Alternatively, you can steam or boil them for a softer texture.
• Enjoy them warm with a drizzle of honey or a sprinkle of cinnamon for extra flavor.

4. Salmon Sour Soup – A Flavorful Dish Rich in Omega-3 for Brain Growth

Salmon is one of the best sources of DHA and Omega-3 fatty acids, both of which are essential for the formation of the baby’s brain and retina. It also contains high-quality protein, vitamin D, and B vitamins, which contribute to healthy nervous system development. Cooking salmon in a light sour soup helps enhance its flavors while making it easier to digest.

Benefits for Mother and Baby:

• Boosts fetal brain function and improves intelligence
• Supports visual development, reducing the risk of vision problems
• Provides protein and essential amino acids for muscle growth

How to Prepare:

• Cut the salmon into small portions and marinate with a pinch of salt, turmeric, and ginger.
• Sauté onions and tomatoes, then add water and bring to a boil.
• Add salmon and cook on low heat for about 15 minutes.
• Season with fish sauce, tamarind, or lime juice for a balanced sour flavor.
• Serve with fresh herbs like dill or green onions for a fragrant touch.

5. Stir-Fried Asparagus with Beef – An Iron-Rich Dish for Brain and Body Growth

Beef is an excellent source of iron, protein, and zinc, which help in the production of red blood cells and oxygen transportation to the baby’s brain. Asparagus, on the other hand, is rich in vitamin K, folic acid, and fiber, making it a great addition to a pregnancy diet. This dish supports strong brain formation and prevents neural tube defects.

Benefits for Mother and Baby:

• Provides iron and protein, reducing the risk of anemia in pregnancy
• Enhances fetal brain function with high folic acid content
• Supports healthy digestion and gut health

How to Prepare:

• Slice the beef thinly and marinate it with garlic, soy sauce, and a little sesame oil.
• Cut the asparagus into bite-sized pieces.
• Heat oil in a pan, add the beef, and stir-fry for 2–3 minutes until tender.
• Add the asparagus and cook for another 2 minutes.
• Serve warm with brown rice for a balanced meal.

Additional Nutritional Tips for Pregnant Mothers in the Third Trimester

In addition to the five dishes above, pregnant mothers should also focus on a diverse and balanced diet to maximize their baby’s brain development:

• Eat foods high in folic acid: Dark leafy greens, avocados, and citrus fruits help prevent birth defects.
• Consume healthy fats: Nuts, seeds, and olive oil support fetal brain development.
• Drink plenty of water: Staying hydrated helps prevent swelling and supports digestion.
• Include dairy products: Yogurt, cheese, and milk provide calcium for strong bones.

By following a well-rounded diet that includes these nutritious dishes, mothers can help ensure their baby is born healthy, smart, and full of energy.