What to eat in the third trimester

Want a full third-trimester to-do list? Use our due date calculator to map out everything by week.

What baby is doing

By the end of the second trimester, your baby has all their parts. The third trimester is about growth and final maturation:

• Fat storage for temperature regulation after birth.
• Brain development — most of the brain matures in the last 12 weeks.
• Lung maturation — surfactant production critical for breathing.
• Iron stores — baby builds 4 to 6 months of iron reserves before birth.
• Size and strength — average 1 to 1.5 lb at start of third trimester, 7 to 8 lb at birth.

This means specific nutrients matter more right now than at any other point.

The 7 nutrients that matter most

1. Protein (75 to 100 grams a day)

You need more protein in the third trimester than at any other point — protein builds tissue for both you and baby. Aim for 25 to 30 grams per meal.

Best sources:

• Eggs (also for choline — see below)
• Greek yogurt
• Cottage cheese
• Chicken or turkey
• Salmon or other low-mercury fish
• Lentils, chickpeas, black beans
• Tofu
• Lean beef
• Quinoa

2. Iron (27 mg a day)

Iron requirements double in pregnancy and triple by the third trimester. Low iron at delivery means slow recovery from blood loss.

Best sources:

• Red meat (the highest heme iron absorption)
• Spinach, kale, swiss chard (with vitamin C for absorption)
• Lentils, kidney beans, white beans
• Fortified breakfast cereal
• Pumpkin seeds, sesame seeds
• Dark chocolate
• Tofu, tempeh

Pair iron with vitamin C (citrus, peppers, strawberries) to boost absorption by 3x.

3. Omega-3 DHA (200 to 300 mg a day)

Critical for baby's brain development.

Best sources:

• Salmon (2 to 3 servings a week)
• Sardines, mackerel (Atlantic), anchovies
• Trout
• Walnuts
• Flaxseed (ground)
• Chia seeds
• DHA prenatal supplement (if not eating fish)

4. Choline (450 mg a day)

The unsung hero of pregnancy nutrition. Critical for baby's brain. Most prenatal vitamins skimp on this — check yours.

Best sources:

• Eggs (one egg = 150 mg)
• Beef
• Salmon
• Chicken
• Soybeans

5. Calcium (1,000 mg a day)

Baby pulls from your bones if you don't eat enough.

Best sources:

• Dairy (milk, yogurt, cheese)
• Fortified plant milks
• Tofu (calcium-set)
• Sardines (with bones)
• Kale, broccoli, bok choy
• Sesame seeds, tahini

6. Fiber (28 grams a day)

Helps with the constipation that often gets worse in the third trimester.

Best sources:

• Berries, apples, pears (with skin)
• Oats
• Lentils, beans
• Whole-grain bread
• Avocado
• Sweet potato (with skin)

7. Hydration (8 to 12 glasses of water a day)

Amniotic fluid replenishes daily. You need more water in the third trimester than ever before.

• Plain water
• Sparkling water
• Herbal tea (caffeine-free)
• Broth
• Hydrating foods: watermelon, cucumber, oranges, soup

The third-trimester grocery list

A weekly shop:

Protein

• 1 dozen eggs
• 1 lb salmon or 2 cans wild salmon
• 1 lb chicken or turkey
• 1 lb lean beef
• 2 cans low-sodium beans
• 1 container Greek yogurt
• 1 block firm tofu

Carbs and fiber

• 1 bag oats
• 1 loaf whole-grain bread
• 1 lb sweet potatoes
• 1 cup brown rice or quinoa

Veggies (iron + vitamin C)

• 1 bag spinach
• 1 bunch kale or swiss chard
• 2 to 3 bell peppers
• 1 head broccoli
• 1 bag baby carrots

Fruits

• 2 to 3 lemons or oranges
• 1 pint berries
• 1 bunch bananas
• 1 to 2 apples

Healthy fats

• 1 jar nut butter
• 1 small bag walnuts
• 1 small bag ground flaxseed or chia
• 1 to 2 avocados

Dairy / dairy alt

• 1 half-gallon milk or fortified plant milk
• 1 block real cheese
• 1 small container cottage cheese

Daily meal template

Use this as a starting point:

• Breakfast: 2 eggs scrambled + 1 slice whole grain toast + 1/2 avocado + berries
• Mid-morning snack: Greek yogurt + walnuts + flaxseed
• Lunch: 4 to 5 oz salmon or chicken + spinach salad + sweet potato + dressing with olive oil and lemon
• Afternoon snack: apple + 2 tbsp nut butter + a glass of milk
• Dinner: 4 to 5 oz lean beef or tofu + brown rice + roasted broccoli with olive oil and parmesan
• Evening snack: cottage cheese + berries, or a small piece of dark chocolate + a glass of warm milk

Foods to avoid through delivery

• Deli meat (cold). Listeria risk. Heat to steaming first.
• Unpasteurized cheese (brie, feta, queso fresco unless labeled pasteurized). Listeria risk.
• Raw or undercooked fish, meat, eggs. Pathogen risk.
• High-mercury fish (shark, swordfish, king mackerel, tilefish).
• Raw sprouts. Salmonella risk.
• Unpasteurized juice or milk. Bacterial risk.
• Alcohol. Period.
• More than 200 mg caffeine a day. About one 12 oz coffee.

Common third-trimester eating challenges

Heartburn

The uterus is squashing your stomach. Smaller, more frequent meals. Avoid spicy and high-fat. Don't lie down for 2 hours after eating. A glass of milk before bed helps.

Constipation

Fiber + water + walking. Prunes, pears, kiwi, and chia pudding move things along. Stay ahead of it.

Not very hungry

Eat 5 to 6 small meals a day. Add calories with healthy fats: avocado, nut butter, full-fat dairy.

Too hungry / cravings

Eat. Your body needs more food in this stage. Aim for nutrient-dense over empty calories, but eat regularly.

Nausea returns

It happens in late third trimester sometimes. Try smaller meals, ginger, plain crackers, and tell your OB if it's severe.

The bottom line

Protein at every meal, iron-rich foods daily with vitamin C, eggs for choline, salmon twice a week for omega-3s, lots of water, and fiber. Skip deli meat, raw fish, and unpasteurized everything. Your baby is doing the most growth of their fetal life right now — eat like it.

Sources

• ACOG — Nutrition during pregnancy
• FDA — Advice about eating fish during pregnancy
• CDC — Listeria and pregnancy

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The Feeding Desk

Reviewed by a registered dietitian and a board-certified OB-GYN · Aligned with ACOG nutrition guidance · Updated May 2026