What Should I Eat at 39 Weeks Pregnant? The Ultimate Nutrition Guide

At 39 weeks pregnant, your baby is undergoing its final growth and development, making optimal nutrition critically important. Understanding what should I eat at 39 weeks pregnant can help provide the sustained energy you need and ensure your baby receives vital nutrients for this last phase before birth.

Quick Summary

As your pregnancy nears its end, focus on a diet rich in complex carbohydrates, lean proteins, and healthy fats. Staying hydrated is also vital. This approach provides steady energy for you and supports your baby's final development and weight gain before labor.

Key Points

• Complex Carbs: Focus on whole grains and sweet potatoes for steady energy to combat third-trimester fatigue.

• Lean Protein: Include eggs, lean meats, and legumes for tissue repair and blood cell production.

• Healthy Fats: Eat avocados, nuts, and seeds to support your baby’s brain development.

• Stay Hydrated: Drink plenty of water to maintain amniotic fluid and prevent dehydration-related issues like Braxton Hicks.

• Smaller, Frequent Meals: Opt for smaller portions throughout the day to manage discomfort from a compressed stomach.

• Dates for Labor: Consider eating dates in the final weeks, as they may support cervical ripening.

• Avoid Unsafe Foods: Continue to avoid unpasteurized dairy, raw meats, and high-mercury fish to prevent foodborne illness.

The final weeks of pregnancy are an exciting and demanding time. Your body is working overtime to prepare for labor and delivery, and your baby is putting on crucial weight and developing final organ functions. As your uterus takes up more space, your appetite may decrease, and digestive issues like heartburn can become more pronounced. A strategic approach to nutrition can help you manage these challenges and stay fueled for the marathon of childbirth ahead.

Fueling Up for the Final Stretch: Key Nutrients

Focusing on specific nutrients can help you optimize your health and your baby's development during this critical final week. While a prenatal vitamin is important, nutrient-rich food sources provide additional benefits, like fiber and healthy fats.

Complex Carbohydrates for Sustained Energy

Unlike sugary foods that cause energy spikes and crashes, complex carbs release energy slowly throughout the day. This can be a lifesaver in combating third-trimester fatigue. Whole grains also offer valuable fiber, which can help with late-pregnancy constipation.

• Sources: Oatmeal, quinoa, brown rice, whole-grain bread, and sweet potatoes.

Lean Protein for Growth and Repair

Protein is essential for muscle development and repair for both you and your baby. It also helps your body produce the extra blood it needs during pregnancy.

• Sources: Lean poultry, fish (low-mercury options like salmon), eggs, legumes (beans and lentils), and pasteurized dairy products like yogurt and cottage cheese.

Healthy Fats for Brain Development

Omega-3 fatty acids, especially DHA, are vital for your baby's brain and eye development, which accelerates in the final weeks. Healthy fats also provide a concentrated source of energy.

• Sources: Avocados, walnuts, chia seeds, and salmon.

Iron and Vitamin C for Oxygen and Absorption

Anemia is common in late pregnancy, so maintaining iron levels is critical for delivering oxygen to your baby. Vitamin C aids in the absorption of iron from plant-based sources.

• Sources: Iron-rich spinach, lentils, and lean meat, paired with vitamin C-rich citrus fruits or bell peppers.

Calcium for Bone Density

Your baby's bones are hardening, and they'll draw calcium from your body to do so. Ensure you're getting enough to protect your own bone density.

• Sources: Low-fat dairy products, kale, and fortified plant-based milk alternatives.

Meal Planning and Hydration at 39 Weeks

Strategizing your meals can help you manage a decreased appetite and increased discomfort. Remember that frequent, smaller meals can be easier to digest and prevent heartburn.

The Strategy of Smaller, More Frequent Meals

Instead of three large meals, try to eat five or six small ones throughout the day. This puts less pressure on your digestive system and can keep your energy levels steady.

Nutrient-Dense Snack Ideas

Having healthy snacks on hand is crucial. You might need a quick energy boost, and these options are easy to digest:

• Whole-grain crackers with avocado or nut butter.
• Greek yogurt with berries for protein and calcium.
• Trail mix with nuts, seeds, and dried fruit (unsweetened).
• Hard-boiled eggs for a convenient protein source.
• Hummus with carrots and cucumber sticks.

The Importance of Hydration

Staying hydrated is non-negotiable. Your blood volume is significantly increased, and water helps form amniotic fluid and transport nutrients. Dehydration can lead to fatigue and even Braxton Hicks contractions.

• Fluid Sources: Aim for at least 8-12 glasses (64-96 oz) of water per day. Herbal teas like red raspberry leaf tea and bone broth are also great hydrating options.

Foods to Incorporate for Labor Preparation

While no food is proven to induce labor, some are believed to help prepare your body for childbirth.

Dates for Cervical Ripening

Some studies suggest that eating dates in the weeks leading up to delivery may promote cervical ripening, potentially leading to a shorter labor duration. Consider having 4-6 dates a day. They can be added to smoothies or eaten alone.

Red Raspberry Leaf Tea

This tea is traditionally used to tone the uterine muscles, which may lead to more effective contractions during labor. Always consult your healthcare provider before drinking herbal teas in late pregnancy.

What to Avoid at 39 Weeks Pregnant

Just as it is throughout your pregnancy, it's important to continue avoiding certain foods to ensure your and your baby's safety.

• Raw or Undercooked Items: Raw eggs, meat, and seafood can carry harmful bacteria like salmonella and listeria.
• Unpasteurized Dairy: Soft cheeses like brie, feta, and blue cheese that are unpasteurized can carry listeria.
• High-Mercury Fish: Limit or avoid fish high in mercury, such as shark and swordfish. Stick to low-mercury options like salmon.
• Excessive Caffeine: Keep caffeine intake under 200mg per day (about one cup of coffee).
• Alcohol: There is no safe amount of alcohol to consume during pregnancy.
• Spicy Food: While not dangerous, it can worsen heartburn and indigestion.

Nutritional Comparison: Optimal vs. Risky Choices

Food Category	Optimal Choices at 39 Weeks	Avoid or Limit at 39 Weeks
Carbohydrates	Whole grains (oatmeal, brown rice), sweet potatoes	Refined white bread, pastries, sugary snacks
Protein	Lean chicken, eggs, salmon, lentils, Greek yogurt	Undercooked meat, raw fish (sushi), deli meats
Fats	Avocados, nuts, seeds, olive oil, fatty fish	Excessively oily or fried foods
Dairy	Pasteurized low-fat milk, cheese, yogurt	Unpasteurized soft cheeses, unpasteurized milk
Beverages	Water, herbal tea, bone broth	Alcohol, excessive caffeine, sugary sodas

Conclusion: Listening to Your Body

At 39 weeks, listening to your body is more important than ever. Your appetite and energy levels may fluctuate, and that’s normal. Focus on small, nutrient-dense meals and snacks that are easy to digest. Staying well-hydrated is crucial for both your well-being and preventing potential labor-related complications. By prioritizing whole foods and maintaining safety guidelines, you can ensure you and your baby are as healthy as possible for the journey ahead. For further reading, consult the NHS guidelines on healthy eating in pregnancy.

Remember to consult your healthcare provider for personalized advice, especially concerning herbal supplements or significant dietary changes.

Frequently Asked Questions

Can certain foods really induce labor at 39 weeks?

There is no conclusive scientific evidence that specific foods can induce labor. Some foods, like dates, are anecdotally associated with helping cervical ripening, but they won't force labor to start.

How do I manage heartburn from eating at 39 weeks?

To manage heartburn, try eating smaller, more frequent meals. Avoid spicy, fatty, and acidic foods. Eating slowly and staying upright for an hour after meals can also help.

Is it safe to drink herbal tea, like red raspberry leaf tea, at 39 weeks?

Many people drink red raspberry leaf tea to potentially strengthen uterine muscles in late pregnancy. It is generally recommended to consult your healthcare provider before consuming herbal teas.

What are good snacks to pack in my hospital bag?

Pack high-energy, easily digestible snacks like dried fruit, nuts, whole-grain crackers, and healthy energy bars. Don't forget to pack plenty of fluids like water or coconut water.

Should I be concerned about weight gain at 39 weeks?

At 39 weeks, your baby's growth is a priority, but you don't need to 'eat for two.' Focus on nutrient-dense foods rather than empty calories. Slight weight gain or plateauing is normal in this final stage.

How much extra fluid do I need to drink?

It is generally recommended to drink 8 to 12 cups (64 to 96 ounces) of water daily. Hydration is critical for maintaining amniotic fluid and your increased blood volume.

Can I eat spicy food to induce labor?

The idea that spicy food induces labor is a myth and lacks scientific backing. Eating spicy food can, however, increase discomfort and heartburn, which is already common in late pregnancy.