Because a well-fed mama is strong and prepared.

The third trimester marks the final and most exciting stretch of your pregnancy journey. As your baby grows rapidly and your body gears up for birth and breastfeeding, nourishing yourself becomes more important than ever.

The foods you eat during these last few weeks can fuel your baby’s brain and body development, ease common pregnancy symptoms, and give your body the energy and nutrients it needs to start breastfeeding strong.

In this article, we’ll walk you through supportive nutrition tips designed specifically for your third trimester, filled with love, encouragement, and practical advice for moms and families.

Why Nutrition Matters in the Third Trimester

In the third trimester, your baby grows quickly, strengthens their lungs, matures their brain, and builds up fat stores to thrive after birth. At the same time, your body prepares for labor and the early days of breastfeeding.

Eating enough of the right nutrients during this phase helps you feel your best and function at your strongest. Your metabolism kicks into high gear, your blood volume rises by up to 50%, and your uterus expands daily to support your baby’s growth. With so much change happening, food becomes your everyday ally.

A well-rounded diet fuels your baby’s healthy development and strengthens your mental clarity, stamina, and emotional well-being. Treat each meal as an act of love for yourself and your little one.

Nutrients That Support You and Your Baby

Let’s dive into the key nutrients you need during this special trimester:

Protein

Protein builds your baby’s muscles, tissues, and cells. It also helps your body repair itself after delivery. Include lean meats, eggs, dairy, legumes, tofu, and nuts to reach 75 to 100 grams daily.

Iron

Iron prevents anemia and supports red blood cell production for you and your baby. Load up on spinach, red meat, lentils, and fortified cereals. Pair these with vitamin C-rich foods for better absorption.

Calcium

As your baby builds their bones, they draw calcium from you. Meet your daily 1,000 mg need through yogurt, cheese, milk, or fortified alternatives like almond milk.

Omega-3 Fatty Acids (DHA)

Omega-3s support your baby’s brain and eye development. Find them in salmon, walnuts, flaxseeds, and chia seeds. If you follow a plant-based diet, a DHA supplement can help.

Fiber

Fiber supports digestion and eases constipation, a common third-trimester symptom. Choose oats, beans, fruits, and whole grains to keep things moving.

B Vitamins

B6 and B12 support your baby’s neurological development and give you steady energy. Eat eggs, dairy, meat, and whole grains to meet your needs.

Vitamin D

Vitamin D boosts calcium absorption and strengthens your immune system. A bit of sunlight and foods like fortified dairy or fatty fish can help you hit the 600 IU target.

Keep your plate colorful and full of whole foods. Let your meals fuel this final stretch. You’re not just growing a baby; you’re preparing to nourish one, too.

Food Choices That Nourish and Energize You

Your body works around the clock to support your baby. Fuel it with real, whole foods that offer lasting energy and nutrients. Try these nourishing choices:

• Lean proteins like chicken, turkey, tofu, beans, and lentils help build the baby’s tissues and keep you full.
• Fatty fish, which are low in mercury, like salmon and sardines, offer DHA and protein. Grill, bake or flake them into salads.
• Whole grains like quinoa, oats, and brown rice deliver fiber and complex carbs for steady energy.
• Leafy greens like spinach, kale, and Swiss chard add iron, calcium, and folate. Blend them into smoothies or sauté them with garlic.
• Colorful veggies like bell peppers, sweet potatoes, carrots, and beets bring antioxidants and key vitamins.
• Fresh fruits in a range of colors to get fiber, potassium (bananas), and vitamin C (oranges).
• Dairy or fortified alternatives, including milk, cheese, and yogurt, provide calcium, vitamin D, and protein.
• Nuts and seeds like almonds, flaxseeds, and chia seeds make great snacks and support brain and body health.

Balance your meals, follow your hunger cues, and eat with intention. You’re fueling more than one life—do it with love.

Managing Common Discomforts with Food

The third trimester brings exciting milestones and some uncomfortable symptoms. Here’s how smart food choices can help:

Heartburn

As your uterus pushes upward, acid reflux may occur. Avoid spicy, fried, or acidic foods. Choose calming options like bananas, oatmeal, and yogurt. Eat smaller meals and stay upright afterward.

Constipation

Slower digestion often happens in late pregnancy. Increase fiber with fruits, veggies, beans, and whole grains. Drink water throughout the day and move gently. Walking can also be a great help.

Swelling (Edema)

Your body may retain more fluid. Reduce salty and processed foods and increase potassium by eating bananas, sweet potatoes, and leafy greens.

Fatigue

Low iron levels often cause tiredness. Choose iron-rich foods like red meat and lentils, and boost your B vitamin intake to support energy levels.

You deserve to feel your best. Small changes in your meals can ease discomfort and restore balance.

Sample Third-Trimester Meal Plan

Here’s a sample day filled with variety, nutrients, and flavor to support you and your baby:

Breakfast

• Whole grain oatmeal with berries, chia seeds, and Greek yogurt
• Herbal tea or water with lemon

Morning Snack

• Apple slices with almond butter
• A few whole-grain crackers

Lunch

• Spinach and quinoa salad with grilled chicken, cucumbers, and olive oil-lemon dressing
• Whole-grain bread or pita

Afternoon Snack

• Cottage cheese with sliced peaches or a handful of mixed nuts

Dinner

• Baked salmon with lemon and herbs
• Steamed broccoli and roasted sweet potato
• A small bowl of brown rice or farro

Evening Snack

• Fortified warm milk and a banana

Feel free to mix, match, and personalize. Let meals bring you comfort, strength, and joy.

Foods to Avoid for You and Your Baby’s Safety

Certain foods carry higher risks during late pregnancy. Protect yourself and your baby by avoiding:

High-Mercury Fish

Skip swordfish, king mackerel, tilefish, and shark. Instead, enjoy salmon, sardines, or trout 2 to 3 times a week.

Raw or Undercooked Meat, Poultry, and Eggs

Fully cook these foods to avoid bacteria like salmonella and listeria.

Unpasteurized Dairy or Juices

Always choose pasteurized versions to prevent harmful infections.

Cold Deli Meats and Smoked Seafood

Heat these until steaming hot to reduce listeria risks.

Excess Caffeine

Stick to 200 mg or less daily—about one regular coffee. High caffeine levels may affect your baby’s development and your sleep.

Alcohol

No amount of alcohol is considered safe during pregnancy. Avoid it entirely to protect your baby’s health.

Helpful Supplements for the Home Stretch

Sometimes, even the best meals need extra support. Supplements help fill in any gaps to keep you and your baby thriving.

Prenatal Vitamin

A good prenatal should include folic acid, iron, calcium, iodine, and DHA. If you’ve been taking it since early pregnancy, continue through the third trimester and into breastfeeding.

Iron Supplement

Your iron needs spike in the third trimester. If your healthcare provider finds your iron levels are low or you’re feeling especially fatigued, an iron supplement may help prevent anemia and restore your energy.

Vitamin D Supplement

Many pregnant people are deficient in vitamin D, especially if they live in a place with limited sunlight. Ask your doctor to test your levels if you’re unsure.

DHA (Omega-3)

Essential for your baby’s brain and vision development. If you don’t eat much fish, a daily DHA supplement can help ensure your baby gets what they need.

Calcium and Magnesium

These support muscle function, reduce the risk of leg cramps and support bone development.

Always talk with your OB-GYN or midwife before adding any supplements. Your healthcare provider can recommend the right dosage and formulation for you.

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Final Thoughts

You’ve come so far, mama. This final trimester brings its own set of challenges, but it also carries so much love, strength, and anticipation.

Every thoughtful bite you take builds the foundation for your baby’s health and your healing. Keep focusing on colorful, balanced meals rich in protein, iron, healthy fats, calcium, and fiber. These small choices now pave the way for smoother nights, a stronger recovery, and a thriving baby.

At Milk by Mom, we’re here for you—every craving, every question, every step. You’ve got this, and we’re so proud of you.