10 Healthy Pregnancy Food Recipes for the Third Trimester
Firstly, congratulations! You are now in the most critical yet exciting stage of your pregnancy. Your baby grows quickly, and you look forward to each doctor’s visit. The food you eat during your third trimester is extremely important, and you will require additional strength and support to get through this stage. The baby’s bone health, cognitive growth, and weight increase are closely monitored.
I remember in my last trimester of pregnancy. I was hungry all the time. Just a couple of minutes after a meal I would be ransacking my kitchen for a snack. I had heard of other pregnant women going through the same phase so honestly, I was not entirely surprised. Well, the truth is the your baby is growing rapidly and you need to keep up by providing them with the nutrients they need. At the same time, your body is working incredibly hard by producing extra blood and preparing for labor.
The key is not to ignore the hunger. NEVER ignore hunger during pregnancy. Instead of reaching out for sugary snacks that leave you hungry again in a few minutes, consume foods that keep you full whilst providing the nourishment your baby needs. In this post, I’ll be sharing a few pregnancy food recipes for the third trimester.
So this is why I prepared 35 snacks and smoothies for a healthy pregnancy recipe book. Inside you will find
- Easy pregnancy-friendly smoothies
- Nutrient-rich snacks for every trimester
- Protein-filled recipes to support your baby’s growth
- Quick recipes for busy moms
- Healthy alternatives to processed snacks
- Delicious ingredients rich in iron, healthy fats, vitamins, and protein
Consider Reading a sample of the book before purchase.
During this time, many women endure heartburn, weakness, nausea, constipation, and exhaustion, which makes food intake difficult. You can reduce discomfort by making appropriate dietary choices for both your baby’s nutrition and your own. Protein, iron, calcium, Omega-3, and fiber must all be in balance. This will also aid in postpartum recovery. We women often lack these nutrients after giving birth since many nutrients are carried over for the baby’s development.
Common Third trimester Pregnancy Food Challenges
- Heartburn. Avoid eating spicy food, fried food and large meals. Have smaller meals and drink plenty of water
- Tiredness/weakness. Consume iron and protien-rich foods.
- Constipation. Consume foods that are high in fiber.
Disclaimer: This post may contain affiliate links which means that if you choose to make a purchase, I may earn a commission at no extra cost to you!
The foods that are high in nutrients and beneficial for the third trimester are:
Protein Rich foods
Protein is essential for your babys development. It helps develop the organs and muscles of the baby. It also helps your body prepare for breastfeeding. Aim for about 70 grams of protein a day. The best sources of protein are:
- Eggs
- Lean meats – Chicken, turkey, beef
- Low-mercury fish
- Yogurt, milk, cheese and tofu
- Lentils and whole grains
Iron-rich food
Iron allows your body to pump blood. Your baby is growing and needs more blood. Increasing your iron intake prevents you from experiencing weakness and exhaustion. This is why most doctors advise taking iron supplements. Foods that are high in iron are:
- Lean red meat
- Spinach
- Kidney beans
- Pumpkin seeds & apricots
- Lentils
Calcium rich food
Calcium is another very important nutrient required for your baby’s growth. It helps in the baby’s bone development. If your body lacks calcium, it may use the nutrition from the mother’s bones.
- Dairy products like milk, yogurt and cheese
- Broccoli & Kale
- Almonds
Omega 3 fatty acids
Omega 3 fatty acids are essential for baby’s brain development
- Fatty fish like sardines and salmon
- Chia seeds & flax seeds
- DHA-fortified eggs
Fiber-rich foods
In the third trimester, women often experience constipation. Plenty of water along with fiber consumption can help. Consume fiber-rich foods like
- Oats
- Whole wheat bread
- Fruits like apple and pear
- Berries
- High fiberous vegetables like sweet potato and beans
Pottasium
Swelling is a common complaint in pregnancy, especially in the feet. Pottasium rich food helps balance fluids in the body. Consume pottasium rich foods like
- Banana
- Sweet potato
- Avocado
- Spinach
Easy Third trimester snack Ideas
During the third trimester, it is very common to have cravings between meals. Try consuming healthy snacks like
- Apple slices with a peanut butter dip
- Greek yogurt with berries
- Sliced cheese with salted crackers
- Carrot sticks with a hummus dip
- Mixed nuts
Foods that help for labor
Although there is no guarantee that certain foods contribute to labor starting, certain studies show that these foods can help with cervical softening.
- Red Raspberry Tea. Consume one cup of red raspberry tea starting from week 32 and increase the no. of cups as the weeks go. By week 36, drink 3 cups per day.
*You must consult your doctor before consuming herbal tea - Dates. Starting from week 36, consume 6 dates per day. Some women like to dip them in peanut butter and chocolate for a more satisfying indulgence.
Conclusion
A healthy pregnancy doesn’t have to be complicated. Aim for balanced meals filled with protein, calcium and iron-rich whole foods. As you prepare to welcome your little one, remember that self-care also means taking care of your baby.
Wishing you a safe delivery and an exciting journey to motherhood! ❤️👶🌿
💜 Looking for easy pregnancy nutrition ideas?
Grab my Pregnancy Smoothies & Snacks Recipe Book packed with delicious recipes designed for every trimester.
Also check out my post for
Foods that increase your baby’s hair growth during pregnancy.
Things I wish I knew before becoming a mother
Baby products you think you need
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