PregnancyPlate — AI Pregnancy Nutrition App for Safe Meals & Daily Tracking

You've made it to the third trimester — the home stretch. Congratulations! You're now in the final weeks of growing your baby, and your body is working harder than ever. That tiny human is packing on weight, finishing organ development, and getting ready for life outside the womb.

But let's be honest: the third trimester is also exhausting. Your bump is heavy. Your bladder is compressed. Sleep is often terrible. And the thought of cooking an elaborate meal probably makes you want to lie down.

The good news? What you eat during these final weeks can genuinely help with energy levels, prepare your body for labour, and support your baby's final growth spurt. This guide covers exactly what to prioritise — and plenty of practical, low-effort ways to get there.

What's Happening in the Third Trimester?

Your Baby (Weeks 28-40)

Rapid brain development — the brain triples in size during the third trimester
Lungs maturing — preparing for that first breath
Gaining weight — approximately 200-250g per week
Bones hardening — calcium demands peak
Building iron stores — stocking up for the first months of life
Dropping into position — getting ready for birth

Your Body

Blood volume peaks — now 40-50% higher than pre-pregnancy
Fatigue intensifies — your body is running a marathon
Digestion slows further — heartburn and constipation are common
Stomach capacity decreases — baby takes up most of the room
Energy demands increase — you need about 450 extra calories daily

Third trimester nutrition priorities infographic

The Key Nutrients for Third Trimester

1. Iron — More Important Than Ever

Iron needs are at their absolute highest in the third trimester. Your baby is building iron stores that will sustain them for the first 4-6 months of life (before they start solid foods). Iron also supports your expanded blood volume and prepares your body for the blood loss of delivery.

Third trimester iron needs: 27mg daily

The problem? This is very difficult to get from food alone — many healthcare providers recommend iron supplements during this time.

🥩 Best Iron Sources

Lean red meat — 100g = 2.6mg iron (most absorbable form)
Fortified breakfast cereals — check labels, some have 8mg+ per serving
Lentils and beans — 100g cooked = 3.3mg iron
Quinoa — 100g cooked = 1.5mg iron
Dark leafy greens — spinach, kale
Dried apricots — 50g = 1.5mg iron

Absorption boosters: Eat iron with vitamin C (bell peppers, citrus, tomatoes). Avoid tea and coffee within an hour of iron-rich meals. If supplementing, take iron with orange juice, not milk.

2. Protein — Maximum Demand

Protein requirements peak in the third trimester at approximately 30g extra per day (around 76-80g total for most women). This supports baby's rapid muscle and tissue growth, your own tissue maintenance, preparation for breastfeeding, and recovery after delivery.

Easy protein additions:

Greek yoghurt pot = 15-20g
Chicken breast = 30g per 100g
Two eggs = 12g
Cottage cheese = 12g per 100g
Handful of almonds = 6g
Lentil soup = 9g per serving

3. Calcium — Final Bone Building

Your baby's bones are hardening rapidly, and calcium needs remain high. If you're not consuming enough, your body will leach calcium from your own bones. Daily need: 1,000mg (1,300mg if under 19).

Best sources: Milk, cheese, yoghurt, fortified plant milks, sardines and salmon with bones, calcium-set tofu, almonds, leafy greens.

4. Complex Carbohydrates — Sustained Energy

Simple carbs give you a quick spike followed by an energy crash. Complex carbohydrates release energy slowly, keeping you going throughout the day.

Focus on: Whole grains (oats, brown rice, quinoa, wholemeal bread), sweet potatoes, legumes, vegetables.

Limit: White bread/rice/pasta (not forbidden, just not main sources), sugary snacks and drinks.

5. DHA — Final Brain Development

Your baby's brain is growing at an incredible rate during the third trimester. DHA (the omega-3 fatty acid) is the most abundant fat in the brain and essential for cognitive development.

Aim for: 200-300mg DHA daily (2-3 portions of oily fish weekly, or supplement).

6. Fibre & Fluids — Essential for Comfort

Constipation often worsens in the third trimester as hormones relax the digestive system further and your uterus presses on your intestines. Adequate fibre and fluids are non-negotiable.

Aim for: 25-30g fibre and 2.3L fluids daily.

Foods That May Help Prepare for Labour

While no food can guarantee an easy labour, some have traditional or emerging evidence for supporting your body as it prepares for birth:

🌴 Dates — The Labour Superfood?

Several studies have found that eating dates in the weeks before labour may help:

A 2011 study found women who ate 6 dates daily for 4 weeks before their due date had significantly higher cervical dilation at admission
A 2017 review suggested dates may reduce the need for labour induction and shorten the first stage of labour

How to include them: Eat 6 dates daily from week 36. Add to smoothies, porridge, stuff with nut butter, or use in energy balls.

Red Raspberry Leaf Tea

Traditionally used to tone the uterus and potentially shorten the pushing stage of labour. Evidence is limited but it's generally considered safe from week 32. Note: Check with your midwife first.

Pineapple & Spicy Foods

You'll hear that these can induce labour — the truth is, you'd need to eat enormous quantities for any effect. They won't hurt, but don't expect miracles.

Eating When You Have No Stomach Space

By the third trimester, your uterus has pushed your stomach up and compressed it significantly. Large meals often feel impossible.

Strategies for Eating Well With Limited Space

Eat 6 small meals instead of 3 large ones: Breakfast, mid-morning snack, light lunch, afternoon snack, early dinner, evening snack.
Prioritise nutrient-dense foods: Every bite should count. Choose protein and vegetables over empty calories.
Front-load your calories: Eat more earlier in the day when you have more room. Keep dinner light if heartburn is an issue.
Keep easy snacks everywhere: Nuts, dried fruit, cheese sticks, yoghurt pots, hard-boiled eggs.

A Day of Third Trimester Eating

Here's a realistic day that maximises nutrition while working with limited stomach space:

7:00am — Breakfast
Porridge made with milk, topped with nuts, dates, and a drizzle of honey, glass of orange juice.
Provides: complex carbs, calcium, iron, vitamin C, energy

10:00am — Snack
Greek yoghurt with berries.
Provides: protein, calcium, antioxidants

12:30pm — Lunch
Chicken and avocado wrap with salad, piece of fruit.
Provides: protein, healthy fats, fibre, vitamins

3:00pm — Snack
Handful of almonds and a few dates.
Provides: protein, iron, healthy fats, potential labour prep

6:00pm — Dinner
Salmon with sweet potato and steamed vegetables, glass of milk.
Provides: DHA, protein, complex carbs, calcium, vitamins

8:30pm — Evening Snack (if hungry)
Toast with nut butter or a small bowl of cereal.
Provides: complex carbs, protein

Energy Boosters for the Final Stretch

Feeling exhausted? These foods and habits can help:

⚡ Quick Energy Fixes

Banana with nut butter — natural sugars + protein = sustained energy
Trail mix — portable and nutrient-dense
Greek yoghurt — protein keeps you going
Dark chocolate — small amounts for a mood boost
Water — dehydration causes fatigue; drink before you feel thirsty

Energy-Maintaining Habits

Regular small meals — blood sugar crashes cause energy dips
Protein at every meal — steadies energy release
Short walks — counterintuitive but movement boosts energy
Naps when possible — your body needs rest

Foods to Avoid for Better Energy

Sugary drinks and sweets (spike then crash)
Large heavy meals (all energy goes to digestion)
Excessive caffeine (can disrupt sleep)

Third Trimester Challenges & Solutions

Heartburn

Eat smaller, more frequent meals
Avoid lying down for 2-3 hours after eating
Skip spicy, acidic, and fatty foods before bed
Sleep propped up

Constipation

Increase fibre gradually
Drink plenty of water and walk daily
Prunes, pears, and kiwis are natural laxatives

Swelling (Oedema)

Reduce sodium (processed foods, takeaways)
Increase potassium (bananas, potatoes, spinach)
Drink MORE water, not less (helps flush fluids)
Elevate feet when resting

Leg Cramps

Increase magnesium (nuts, seeds, dark chocolate, leafy greens)
Ensure adequate calcium
Stretch before bed and stay hydrated

Preparing for Postpartum: Stock Up Now

While you're thinking about food, use any energy you have to prepare for the postpartum period:

Freezer meals to make: Soups, stews, casseroles, curry bases, bolognese, chilli, meatballs, pancake batter.

Pantry staples: Nuts, dried fruit, tinned beans/lentils, pasta, jarred sauces, rice, peanut butter, oats, crackers.

Easy snacks: Energy balls (make and freeze now), lactation cookies, cheese portions, yoghurt.

The Bottom Line

The third trimester is demanding, but what you eat can make a real difference to how you feel and how prepared your body is for labour.

Focus on:

✓ Iron — 27mg daily, supplement if needed
✓ Protein — aim for 80g+ daily
✓ Calcium — 1,000mg for bone building
✓ Complex carbs — sustained energy
✓ DHA — final brain development
✓ Dates from week 36 — potential labour benefits
✓ Small, frequent meals — work with your reduced stomach space

You're almost there. Feed yourself well, rest when you can, and trust that your body is doing exactly what it needs to do to bring your baby into the world.

Third Trimester Foods for Energy & Labour Preparation