Pregnancy Diet Chart For Third Trimester

Know about pregnancy diet chart for third trimester

The third trimester of pregnancy starts from 28 weeks to 40 weeks. Usually, pregnancy lasts for about 40 weeks. The third trimester is emotionally and physically challenging. You may experience aches, pain and swelling. The fetus is termed as full term at the end of 37 weeks.

It is necessary to maintain a healthy balanced diet during the third trimester, around 32 weeks the baby’s bones are fully developed and the baby can sense light and blink too. After the completion of 37 weeks, all the organs of the baby are functional on their own and usually weigh between 6 and 9 pounds.
This is the time when your diet is sure to increase by leaps and bounds, so eat up well. These are the last few days in which you will be able to eat whatever you want because once the baby comes, spicy food becomes restricted for some time.

Also Read: Partying During Pregnancy : Do’s and Don’ts

Seven Most Important Foods To Consume During Your Third Trimester

1. Fruits

Take at least 3- 5 servings of fruits. Fruits are loaded with vitamin C and are important for the development and functioning of the placenta. Additionally, vitamin C helps to absorb iron from food and it also helps to boost the immune system. Include fruits like oranges, bananas, melons, strawberries and kiwis in your diet. Fruits make excellent snacks too. Ripened papaya is a natural source of vitamin C, fibre, Vitamin A, folate and potassium. It promotes digestion and reduces constipation and heartburn which are very common in the 3rd trimester. Avoid eating unripe papaya as they are known to induce contractions and lead to early labour.

2. Beans and Pulses

Include all types of lentils in your diet. They contain vitamins, fibres, folate, iron and vitamin B9. You can include the lentils in soup, or porridge or can eat them with rice and roti.

3. Vegetables

Include lots of vegetables in your diet as they are rich in vitamins, iron and minerals. You can include a salad of cucumber, tomatoes, lettuce and sprouts into your diet every day.

4. Seeds and Nuts

Seeds and nuts are excellent snack options, which you can munch throughout the day. It will provide you with a sufficient amount of energy, omega-3 fatty acids, vitamin b12 and proteins. You can add seeds and nuts to your cereals, salad and fresh fruits.

5. Salmon and Eggs

During the third trimester, fetus brain development takes place. It is best to include lots of omega-3 fatty acids-rich food, it has loads of DHA which is important for the baby’s nervous system development. Make sure the salmon is cleaned and cooked well.
Eggs are naturally rich in Vitamins like A, D, zinc, protein and choline. It is essential for the proper functioning of cells and helps to boost the development of the fetus. Choline boosts energy and prevents renal and pancreatic disorders. Enjoy a boiled egg every day for breakfast.

6. Avocado

Avocado holds antiviral and antibacterial properties. It also boosts digestion and helps to prevent birth defects during pregnancy. Avocado extracts are high in natural folate. You can spread homemade butter on toast and top it with some avocado guacamole.

Also Read: 10 Tips For Having A Normal Delivery

7. Smoothies

Prepare smoothies with green vegetables and fruits of your choice. Green vegetables are rich in fibre, iron, calcium, magnesium and potassium. You can include coconut water, buttermilk, yogurt and orange juice to prepare guy smoothies using the greens. Add in ginger, roasted cumin seeds and lemon to enhance the flavour of the smoothie.


The pregnancy period isn't a bed of roses, but it can be a rose with thorns. You will have beautiful moments along with bad days. The third trimester can be both thrilling and exhausting. During this time, the baby gains weight and will be ready to step into a new world, so the food choices you make are important for the baby. Go for natural and homemade foods as much as possible and do not worry about your extra weight since your baby needs 450 extra calories per day during the third trimester. Finally, keep hydrated by consuming a lot of water. 

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