5 Healthy Foods to Eat During Your Third Trimester

"The third trimester lasts from the 28th week of pregnancy until childbirth. To have enough energy to keep up with your daily routine while providing all the necessary nutrients to your growing child, you must meet the recommended nutritional requirements in the third trimester. Previously, pregnant women were advised to eat extensively, emphasizing quantity rather than the balance of necessary nutrients. The current recommendations emphasize what you eat rather than how much you eat. This article by Care for Child will help you learn more about what healthy foods to eat in the third trimester of pregnancy.

5 Best Foods To Eat In Third Trimester Of Pregnancy

The following are some of the best foods to eat in the third trimester of pregnancy:
  1. Vegetables
Since vegetables are high in vitamins, a salad with radishes, tomatoes, lettuce, sweet corn, and thin slices of ham can be an excellent addition to your diet during the third trimester of pregnancy food plan also can be the best food for third trimester pregnancy. 
  1. Folic Acid
Folic acid protects the developing baby from neural tube defects. Folic acid is found in bread, yeast, beans, chickpeas, and green leafy vegetables like spinach.
  1. Fresh Fruits 
Being one of the best food for third trimester pregnancy, fresh fruits are high in vitamin C and are essential for the proper development and functioning of the placenta. The vitamin absorbs iron from food and aids in the maintenance of a robust immune system. Fresh fruits such as kiwis, strawberries, bananas, and melon should be consumed during your third trimester. Pack the fruit slices as snacks and eat them during breaks at work.
  1. Eggs 
Eggs are one of the third trimester foods as it is a good source of choline, enabling cell function and the baby’s rapid development. Choline improves memory and lowers the risk of renal and pancreatic disorders. You can have a thoroughly boiled egg for your breakfast.
  1. Milk and Milk Products 
Your calcium requirements have increased by the third trimester of pregnancy food plan, so focus on a calcium-rich diet. Milk and other dairy products, as well as calcium supplements as prescribed by your doctor, will assist you in meeting the requirement.

Nutritional Needs in the Third Trimester

As the third trimester foods, you require 450 calories per day in addition to your basic caloric and protein requirements. Here are the other nutrient details:
  • During the third trimester, DHA is essential for adequately developing the fetal brain and retina. Therefore, its daily requirement rises from 100 to 200mg.
  • A daily dose of 1,000mg of calcium is required to help your baby build bones and teeth. The best calcium sources are milk and dairy products such as cheese and yogurt.
  • Vitamin D is required for calcium absorption in the bones. So you would need 15 g per day.
  • Every day, you’d need 27mg of iron as the fetal growth increases proportionately to the fetus’s weight as the pregnancy progresses, with most of the iron accumulating during the third trimester.
  • In the third trimester, you need 26g of protein daily to maintain maternal tissues and fetal growth.
Ensure you take all nutrients now that you know how much you require.


In conclusion, paying attention to your diet during the third trimester of pregnancy is crucial for the well-being of both you and your baby. Incorporating healthy foods into your meals can provide essential nutrients and support optimal growth and development. The five recommended third trimester foods—leafy greens, lean protein, whole grains, fruits, and healthy fats—offer a range of vitamins, minerals, and fiber. These foods can improve digestion, energy levels, and overall pregnancy health. Consult with your healthcare provider or a registered dietitian for a personalized third trimester pregnancy food chart that meets your specific nutritional needs. By nourishing yourself with the best foods for the third trimester, you can promote a healthy pregnancy and prepare for the exciting journey of motherhood ahead.

Important Note From Care For Child Team:-

Greetings, dear parents and parents-to-be! The journey of pregnancy and parenting can be made smoother when you have access to the collective wisdom of generations and parents who have experienced it all. SuperBottoms presents ""Care For Child,"" a comprehensive platform designed to cater to all your queries and knowledge needs related to pregnancy and parenting. We aim to provide a convenient one-stop destination where you can find valuable information and guidance on your journey towards parenthood.

Frequently Asked Questions 

Q1: What foods are recommended in the third trimester for a healthy pregnancy? A1: Some recommended foods to include in the third trimester of pregnancy are leafy greens like spinach and kale, lean proteins such as chicken or tofu, whole grains like quinoa or brown rice, fruits rich in antioxidants like berries, and healthy fats like avocados or nuts. Q2: Is there a specific third trimester pregnancy food chart or meal plan? A2: While there isn't a one-size-fits-all third trimester pregnancy food chart or meal plan, a balanced diet during the third trimester should include a variety of nutrient-rich foods from different food groups. It is advisable to consult with a healthcare provider or a registered dietitian for a personalized third trimester pregnancy food chart and follow only the best food for third trimester pregnancy that meets your specific nutritional needs. Q3: What are the benefits of eating healthy foods during the third trimester? A3: Eating healthy foods during the third trimester provides essential nutrients for the baby's growth and development, supports the mother's energy levels and overall well-being, helps prevent constipation, and promotes healthy weight gain. Q4: Are there any specific foods to avoid during the third trimester? A4: While it's essential to focus on healthy foods, there are some foods to avoid or consume in moderation during pregnancy. These may include unpasteurized dairy products, certain types of fish high in mercury, deli meats, and raw or undercooked foods. Q5: How can I ensure I'm getting enough nutrients during the third trimester? A5: To ensure adequate nutrient intake during the third trimester, focus on consuming various foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Prenatal supplements your healthcare provider recommends can also help fill any nutritional gaps. Q6: Can I indulge in cravings during the third trimester while maintaining a healthy diet? A6: It's okay to indulge in cravings occasionally, but it's essential to maintain a balance. Opt for healthier versions of your desires or satisfy them in moderation while prioritizing nutrient-dense foods for overall health. Remember, each pregnancy is unique, so it's essential to consult with your healthcare provider or a registered dietitian for personalized advice and guidance on the best foods to eat during the third trimester of your pregnancy."
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