What Should I Eat During My Third Trimester of Pregnancy?

Reviewed on 4/8/2022
What Should I Eat During My Third Trimester of Pregnancy?
Good foods to eat during the third trimester of pregnancy include sources of vitamin C and D, calcium, protein, folic acid, magnesium, and iron.

The last three months of pregnancy are considered the third trimester, which lasts from weeks 29 to 40. During the third (last three months) trimester pregnant mothers usually need about 450 additional calories per day. Most people should gain about one pound per week in the third trimester if they are eating enough. 

Expectant mothers need to continue to consume a healthy diet with essential vitamins and minerals for a healthy pregnancy.

Good foods to eat during the third trimester include: 

  • Water
    • It’s important to stay hydrated
  • Sources of folic acid 
    • Green leafy vegetables such as spinach, kale, and chard (also good sources of vitamin K)
    • Whole grains
    • Fortified cereals
    • Beans
    • Citrus fruits
  • Sources of vitamin D
    • Oily fish
    • Eggs
    • Supplements, if recommended by your doctor
  • Sources of calcium
    • Milk products such as some cheeses
    • Tofu
    • Yogurt 
    • Nuts 
  • Sources of protein
    • Lean meat
    • Fish
    • Poultry 
    • Lentils
    • Beans
    • Tofu
    • Legumes
  • Sources of vitamin C
    • Fresh fruit (also a good source of fiber)
      • Berries
      • Citrus fruits
      • Kiwis
      • Melon 
      • Papaya
  • Sources of magnesium
    • Almonds
    • Pumpkin seeds
    • Barley
    • Oats
    • Beans
    • Artichokes 
  • Sources of iron
    • Meat
    • Dairy products
    • Eggs
    • Wheat bran
    • Beans

What Are Foods to Avoid in the Third Trimester?

In the third trimester, the baby is likely pushing on the mother’s stomach which can make it uncomfortable to eat a full meal. Many expectant moms may need to avoid large meals and instead eat about six smaller meals throughout the day. 

Foods to avoid in the third trimester include:

  • Fast food
  • Processed foods
  • Carbonated beverages such as sodas 
  • Chocolate
  • Cookies and cakes
  • Pastries
  • Oils and salad dressings
  • Added salt and salty foods such as potato chips and French fries
  • Raw vegetables
  • Spicy Foods
Reviewed on 4/8/2022
Image Source: iStock Images