Third Trimester Diet

Third Trimester Diet


A pregnancy is grouped into three trimesters and lasts approximately a total of 40 weeks.  The third trimester of a pregnancy is week 28 through week 40 and is close to your due date.  The third trimester can pose a number of challenges to the pregnant mom, including increased fatigue, weight gain and the need for additional calorie intake. With that said, giving focus to your diet during your third trimester is very important, and it can be mentioned during your prenatal visits. 

Eating Snacks and Small Meals Every Couple of Hours

It is important that you eat the right types of foods and the right portions at appropriate times throughout the day in order to accommodate the needs of your body and your baby at this time, which includes an additional intake of 500 calories to support to the overall development and growth of your baby.  Typically, snacks and very small meals eaten every couple of hours will satisfy the additional intake requirement.    

There are a number of good food options to consume during your trimester, including, but not limited to, the following:

  • Crackers with some type of topping
  • Small servings of pasta 
  • Small servings of brown rice with chicken or salmon
  • Half a sandwich
  • Yogurt 
  • Nuts
  • Milk based drinks

Reflux tends to be a common problem during the third trimester.  However, in your efforts to minimize reflux, you should consume any liquids separate from the solid foods you eat.  In addition, taking a short walk after eating will also help to reduce reflux issues.  

Iron and Omega 3 Rich Foods 

During this time of your pregnancy it is especially important to stay focused on both your iron and Omega 3 intake by eating foods rich in both and also consuming a variety of good fats.  Eggs, legumes and lean red meat will help to satisfy your iron needs and oily fish, salmon and even sardines are perfect choices to satisfy the Omega 3 intake you need.  

Good fats, which are an ideal source of energy, Vitamin D and Vitamin E should be a part of your third trimester diet and can be found in avocados, nuts, olive oil and breads and cereals that are grain based.  Each of these foods will provide you with the nutrients you need in order to produce healthy breast milk as well.  

Drink Lots and Lots of Water and Consume No Salt

Many Moms to Be struggle with water retention throughout their pregnancy and especially in their third trimester.   With that said, it is important to stay away from foods high in salt since salt can greatly impact the amount of fluid your body will retain.  Some foods that are generally high in salt and should be avoided include Asian cuisine, fast foods, soup packets, stocks, sauces and many restaurant menu items.  Additionally, it is imperative you drink enough fluids each day. Drinking at minimum 2 liters of healthy fluids each day is necessary and healthy for you and your baby. 

During the third trimester most Moms to Be are counting down until the birth of their child and taking necessary steps to ensure you are adhering to the right diet and fluid intake will help make that countdown a healthy and comfortable one for sure. 

Need More Prenatal Tips? 

Riverside Medical Group offers one-day, free prenatal class in New Jersey for expecting mothers. Visit our calendar to see our upcoming classes.