11 Foods You Should Start Eating (& Avoid) In the Third Trimester Of Your Pregnancy


When I was pregnant with my firstborn child every time I met a concerned family member, they told me I should take care of what I eat. My third trimester was a huge feast with loads of food. I had turned into a fat cream puff. According to them, I had to eat for “two” people. But the thing we forget is that the other person is a 4 ½ pound baby and not a full-grown adult. Sworn to not repeat this in my second pregnancy. Here’s what a woman in her third trimester should and should not eat.

The Third Trimester of pregnancy is tough as the belly is getting bigger, leaving less room for food. Acidity, fatigue is at it’s peak.

The pregnant woman needs 300 extra calories for the unborn child.

The trick is to eat healthy so that the growth and rapid development (baby grows up to 6 inches more in the third trimester) of your baby are supported. Whilst taking care of your health as well.


Eat small (fistful) portions every few hours.

To Control Acid Reflux

  • Consume your liquids separate from your solid meals
  • Keep upright after eating
  • Go for a small walk after consuming food

Things to eat in your Third Trimester of Pregnancy for a Healthy Mother and Baby

1. Eggs

Eggs are packed with nutrients we all know. They are an excellent source of Choline.

As per a dietary survey, our diet doesn’t have sufficient choline intake. So, incorporating fulfills that and reduces the risks of neural tube defects which could affect brain development in the fetus.

2. Beetroot

Beetroot is abundant in Potassium, which regulates metabolism and blood sugar levels during pregnancy.

3. Spinach

Spinach is loaded with Folate. Eating Spinach during pregnancy prevents spine and brain defects in the fetus. Eating a half a cup of boiled spinach meets the dietary requirement.

4. Leeks

As their immunity levels are relatively low during pregnancy. Sulphur compounds and vitamin C present in Leeks helps in boosting immunity in expecting mothers. Eating Leeks helps prevent cold and flu.

5. Legumes

Peas, Beans, Chickpeas, Peanuts, Lentils etc are an excellent plant source of proteins, fibre, Folate, Calcium, all of which is essential for a healthy mother and baby.

6. Salmon

Omega 3 fatty acids help the brain and eye development of your unborn child.

It is a myth that pregnant women should not eat fish (due to high mercury levels in them). As a result, do not get sufficient Omega 3 fatty acids.

But studies have shown oily fish (like Salmon and Sardines) when eaten 2-3 times a week, fulfil our dietary Omega 3 fatty acids.

7. Olive Oil

Olive oil contains vitamin E which ensures that when your baby is inside your womb their heart and brain function is smooth.

Consume olive oil in your diet (as a salad dressing or drizzle over your food) or apply it on your skin to reduce stretch marks.

8. Avocados

Avocados are excellent for pregnant women as they are high in good fats, potassium, folate and fibre. The healthy good fats help build skin, brain tissues and neural tubes.

9. Dates

Regular consumption of dates during the third trimester helps in cervical dilation eliminating the need to induce labor.

10. Whole Grains

Grains like whole wheat, brown rice, oats, barley etc helps the placenta to grow and in the development of fetus’s body.

Whole grains supply the calories, fibre, selenium and iron that a pregnant woman needs. Consuming 28 grams of fibre during your third trimester helps to avoid constipation.

11. Lean Meat

A pregnant woman needs more Iron in her third trimester of pregnancy. Iron helps in providing oxygen to blood cells in your body.

Lean meats like beef, pork and chicken contain high amounts of iron, choline and vitamin B.

Besides, drink at least 2 litres of water every day.

Avoid foods that are

  • High in salt
  • Packaged foods
  • The restaurant made Chinese food
  • Caffeine
  • Seafood
  • Raw foods like sprouts, store-bought fruit and salads etc.
  • Sushi
  • Fish with high levels of mercury

Eating well prevents the risk of birth defects in the child and controls the mother’s mood swings during labor and delivery.

What is your pregnancy story? Do share with us in the comment section below.

Chief Kane
Loves to write about health subjects and currently taking care of health niche as a moderator. If you have any topic in mind, share it in comments and we will make sure it is published soon after a review.


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