List of Healthy Foods to eat during the third trimester of Your Pregnancy

List of Healthy Foods to eat during the third trimester of Your Pregnancy 1 #cookymom

During the final trimester of your pregnancy, your unborn baby grows rapidly. His nutritional requirements are increasing and his lungs, brains, organs, and bones are also developing. Aside from your baby’s rapid development, your body is also preparing to give birth. Similar to the first and second trimester of your pregnancy, in this trimester you also need to maintain a healthy diet that is filled with nourishing food.

According to some dietician, having a balanced diet during your trimester is the foundation of good nutrition. Soon to be moms should eat cereal, bread, and other whole grain products, vegetables and fruits, low-fat dairy products and lean meat that are rich in protein. Although, some obstetrician will recommend that you should take prenatal multivitamins.

Nutritional Requirements during Third or Final Trimester of your pregnancy

During your third trimester, your body requires additional five-hundred calories. Aside from calories you and your unborn baby need other and additional essential nutrients. Here are the following:

  • During your third trimester, DHA is essential for proper growth of retina and fetal brain. DHA requirement rises from one-hundred to two-hundred milligrams per day.
  • Each day you need 1 gram of calcium, this nutrient is essential for your unborn baby especially in building strong teeth and bones. You can acquire more calcium from different dairy products.
  • With the developing pregnancy, the iron requirement for your baby’s growth increases. Since the third trimester accumulates most of the iron. In addition, you need twenty-seven mg of iron every day in order to provide sufficient amount of calcium. Iron is also responsible for supplying blood in your placenta.
  • As your bump is getting better you need to consume 15 grams of vitamin, so that your baby’s bones will absorb the needed calcium.
  • To prevent neural tube deficiencies, consuming more than 800 grams of folic acids are essential.
  • In the final trimester of your pregnancy, you need to intake 26 grams of protein every day to maintain fetal growth and maternal tissues.

It is important to know the right amount of nutrients that you need, especially during your final trimester.

Below is the outlined list of foods that you should eat during your final trimester.

#1. Fruits – five servings a day

Fresh fruits play an important role in the proper functioning and development of your placenta. Also, vitamin C makes your immune system stronger and it absorbs iron from the food you are eating. In your final trimester, you should eat fresh fruits like melon, avocado, banana, strawberries, ripened papaya, and kiwis.


Few pregnant women are still suffering from morning sickness, even though they already reach the third trimester of their pregnancy. Avocado can prevent and cure nausea because it is loaded with dietary fiber, lutein, folate, magnesium, carotenoids, vitamin b5, vitamin B6, vitamins E, K, and C

Also, low folic acid levels can cause spina bifida and neural tube deficiencies. However, if you are suffering from a leg or abdominal cramps during your pregnancy, eating avocado will lessen the pain. Another health benefits of this fruit are that it aids in maintaining your blood sugar and blood cholesterol levels.



During final trimester, including banana in your diet is safe. Medium size banana holds 105 calories, this amount of calories is enough to supply your needs. Aside from calories, it also contains folic acid that is responsible for the development of baby’s spinal cord and brain and avoids birth defects.
In addition, iron found in banana gives hemoglobin to lessen anemia. 



Strawberries are rich in folic acid that is important during your pregnancy, especially in protecting your baby from neural tube deficiencies. Moreover, sufficient folic acid helps in reducing the possibility of early birth and other conditions.



Kiwi fruits contain very little fat and sugar and no cholesterol. Apart from being delicious, it is also beneficial for pregnant women. Kiwi is a nutritious food because it has double amount of Vit. C. Besides, it is also a good source of carbohydrates, energy Vitamin E, fiber, and other vitamins and minerals.


Melon is a delicious fruit that is loaded with minerals and vitamins. You can get essential nutrients from it such as folic acid, potassium, vitamins A, B, and C to name a few. However, almost all nutrients found in melon are important for your pregnancy period.

Ripened Papaya

Papaya is loaded with folate, potassium, fiber and vitamin C. However, heartburns are very common in the final trimester of your pregnancy, fortunately, papaya can prevent the presence of heartburn. Most importantly, you should not eat unripe papaya since it has pepsin, pepsin can induce premature birth and contractions.

#2. Nuts and Seeds

Nuts and Seeds

Eating nuts and seeds while carrying your baby inside your womb will give you an adequate amount of proteins, omega 3 fatty acids, and thiamine. You can add dry fruits like walnuts, and hazelnuts and pumpkin and sunflower seed in your cereal bars and breakfast cereals. You can also add muesli in your cereals and put some fresh fruits such as strawberry or kiwi to improve its taste.

#3. Lentils

Lentils contain a high amount of folic acids, vitamin B9, protein, iron, and fiber that are important for pregnant women. The folic acid found in lentils can prevent birth deficiencies like spina bifida and anencephaly. Aside from preventing birth deficiencies, it also combats harmful chemicals that can affect your baby’s growth and development.

#4. Salmon


The final trimester is connected with the metal growth of your unborn baby. Salmon is loaded with DHA and fatty acids (omega-3), these nutrients are essential for the growth of your child’s nervous system. It can also boost motor, cognitive and sensory development

#5. Eggs

Eggs are rich in choline, which aids in the rapid growth of your baby and allow cells to function well. Choline also reduces the possibility of pancreatic and renal disorders. Moreover, it also helps in memory growth.

#6. Green Smoothie

Green Smoothie

A green smoothie is loaded with potassium, magnesium, vitamin B6, calcium, and fiber. You can make a green smoothie by blending kale or spinach and ice cubes. You can also use other fruits or vegetables like coconut water, ginger, mint, mango, orange, pineapple, and berries to improve the taste.

#7. Brussels Sprout

Brussels Sprout

During your pregnancy adding more minerals and vitamins in your pregnancy diet is essential. Brussels sprout is one method to swallow needed nutrients. Brussels sprout is harmless to eat although you are pregnant, only if you cook or prepare them well. This food contains many nutrients that are essential for yourself and for your unborn baby.

The iron found in Brussels sprout can lessen the possibility of premature birth and the possibility of good birth weight is increased.

#8. Milk

Your unborn child needs a constant and consistent supply of minerals and vitamins including calcium. That is why drinking milk is very important since it is loaded with calcium that is essential for the development of your baby’s bones and teeth. Your unborn baby also needs adequate amounts of calcium for the development of his muscles, nerves, and heart.

However, when you reached the third trimester of your pregnancy and you don’t have sufficient amount of calcium in your body, this can cause birth defects. Scarcity in calcium might result in the incorrect development of your child’s nerves, muscles, heart, teeth, and bones.

Healthy Snack that you should also include in your third-trimester pregnancy diet

  • ​​​​Six crackers (whole grain)
  • 15 pieces of grapes
  • Medium sized banana
  • 2 servings of unsweetened cereals with a cup of strawberries and one percent of milk
  • A container of yogurt (low-fat and pasteurized)
  • One small apple
  • 2 slices of bread (whole grain) with peanut butter
  • Medium sized orange
  • One-half cup of tuna mixed

Aside from eating healthy and nutritious foods, following some healthy diet advice is important especially during third or final trimester of your pregnancy. Here are the following:

  • Smoking is harmful during your pregnancy.
  • Never miss a meal and having frequent and small meals is a must.
  • Include all nutritious and healthy foods in your pregnancy diet.
  • Cut down caffeinated beverages.
  • Do not ingest unpasteurized milk or yogurt.
  • Do not consume too much sugar, especially if you are suffering from gestational diabetes.


As what mentioned a while ago, in the third or final trimester of your pregnancy, you may possibly experience heartburn. That is why many health experts suggest that you should eat five or six meals in order to lessen acid digestion. You will also feel comfortable when you eliminate fatty and spicy foods from your pregnancy diet. In addition, adding to much salt in your diet can cause water retention and ankle swelling.

Many women are suffering from food aversion during their pregnancy period. If you discover meat distasteful, as a replacement you must get more protein from soybeans.

Nonetheless, maintaining a healthy diet during your pregnancy is very crucial. Most importantly, you must consult your doctor and get health advice before starting your pregnancy diet. You can also try new recipes for healthy and delicious meals as long you follow our basic tips and guidelines listed here.

Here's an interesting infographic from

List of Healthy Foods to eat during the second trimester of Your Pregnancy

Nancy Lee

Nancy Lee

Hey there, I'm Nancy, founder and editor in chief here at Cooky Mom, and I’m absolutely in love with food and health blogs. I'm on a mission to share my insider cooking, food and health tips with all of you...

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