The third trimester of pregnancy starts from the 28th week and extends till childbirth. During this phase, the baby’s brain keeps on developing, while other vital organs such as the lungs and kidneys continue to mature. With so much happening all at once, it is essential to meet the necessary nutritional requirements for the child. In general, expecting mothers need around 450 extra calories every day during the third trimester. Here are some foods that women in their third trimester can eat and avoid to ensure the well-being of their babies. 

Foods to Eat During the Third Trimester of Pregnancy

During the third semester, a pregnant woman needs to get a healthy balance of vitamins, minerals, fibre, and other essential nutrients. Try adding foods rich in the following nutrients to your diet during this phase of your life.

1. Iron

Not meeting the recommended iron intake can cause anaemia, which can cause fatigue, dizziness, and bleeding during delivery. Moreover, iron is vital for helping your red blood cells supply the baby with oxygen. Some of the iron-rich foods you should add to your diet include:

• Dairy products
• Eggs
• Wheat bran
• Lean meat
• Seafood
• Poultry items
• Spinach
• Nuts and seeds
• Beans like white beans & kidney beans
• Lentils
• Peas
• Fortified bread and breakfast cereals

2. Protein

It helps in maintaining your blood glucose levels and is essential for the formation of your baby’s body. It also helps both you and your baby’s body create red blood cells. Here are some protein-rich foods to include in your diet during the third trimester.

• Fish
• Lean meat
• Legumes
• Seafood
• Cheese
• Poultry items
• Lentils
• Egg whites
• Nuts and seeds
• Beans
• Soy products
• Peas

3. Folic Acid

It helps ensure proper foetal growth and reduces the chances of low birth weight. Moreover, folic acid and folate protect your baby against the spinal cord and brain issues known as neural tube defects. These nutrients also help the placenta grow, which is essential to provide nutrition to the baby. Some healthy foods loaded with folic acid include:

• Spinach
• Oranges
• Peanuts
• Nuts
• Beans
• Peas
• Fortified breakfast cereals
• Flour
• Cornmeal
• Rice

4. Magnesium

It is required by your body for the absorption of calcium and the repair of damaged tissues. Increasing magnesium intake also reduces the risk of preterm labour and provides relief from muscle cramps. Some of the foods packed with magnesium to add to your diet include:

• Pumpkin seeds
• Almonds
• Oats
• Barley
• Beans

5. Vitamins C, B6, and B12

These essential vitamins play a key role in placental growth and the development of your baby’s musculature. Vitamin C helps in the absorption of iron from supplements and plants. Vitamin B6 is a vital nutrient for the development of your baby’s brain and red blood cells. Vitamin B12 also helps create red blood cells and keeps your nervous system strong. To get these vitamins, you can add these foods to your diet:

• Oranges
• Bananas
• Sweet lime
• Carrots
• Chickpeas
• Almonds

Foods to Avoid During the Third Trimester of Pregnancy

In addition to including the above-mentioned foods in the diet, it's also advisable to cut out or reduce the intake of certain foods during the third trimester of pregnancy. These foods include:

1. Salt

Avoid eating too much salt. This can be done by cutting out fried and processed foods.

2. Raw Vegetables

Uncooked or raw vegetables can result in gas problems, which can be quite problematic in the third trimester of pregnancy.

3. Spicy Food

Too many spices can lead to heartburn and indigestion during pregnancy. So, it's best to avoid spicy food during the third trimester.

4. Raw Fish

It’s best to avoid raw fish and shellfish including sushi, ceviche, scallops, clams, oysters, and sashimi as they can result in severe infections. 

5. Undercooked Meat and Eggs

During pregnancy, you are at a higher risk of getting bacterial food poisoning and the reaction might be more severe than usual. Sometimes, food poisoning can also affect the baby. Eating undercooked meat, eggs and poultry items increases this risk.

6. Caffeine

Doctors usually recommend that you limit your caffeine intake to less than 200 mg per day during the entire pregnancy.

Make sure to get your doctor to sign off on your diet chart. Your doctor will be able to help you create a diet plan that offers you the best possible nutritional value.

Consult Apollo's Expert Gynaecologists

Medically reviewed by Dr Sonia Bhatt.