What to eat in the third trimester
UPDATED JULY 2021
Congratulations - you've reached the homestretch! The third trimester lasts between 28 weeks to birth. Many of your nutritional needs have remained the same, but because your baby is now growing so quickly, some of the recommended daily intake of nutrients have increased.
Macro-nutrients & Micro-nutrients
Protein
During the third trimester, your baby's weight triples, thereby increasing the need for protein. As I’ve mentioned extensively - protein, the building blocks of all cells, is needed for this growth and development.
In the last half of pregnancy, you should be aiming for at least 100g of protein per day. However, please note that this amount may vary based on your weight.
Also, a friendly reminder to pair your carb-based meals with protein because it’s protective effect against gestational diabetes, as protein can help stabilize blood sugar levels.
EAT THIS: Poultry, red meat (aim for lean and grass-fed), eggs, legumes, chia seeds, quinoa
Calcium
Canadian recommended dietary intake: 1000 mg/day
Preferred form: Calcium carbonate
Your baby's bones are continuing to develop during the third trimester, reinforcing the need for adequate calcium. Because calcium can be taken directly your stores, it's important for you to replenish them to avoid common symptoms like muscle cramping (discussed in second trimester nutrition).
Where to find it: Dairy products, sesame seeds, leafy greens
DHA
Recommended dietary intake: 1.4 g/day of combined omega 3 fatty acids
During this trimester, your baby’s brain is developing at fast rate and neural connections are beginning to form. DHA, an omega-3 fatty acid, is essential for cognitive, neuro, and visual development.
This is a nutrient that I would consider taking as a supplement because getting a consistent daily amount would be incredibly beneficial for your baby.
Where to find it: Salmon, sardines, fish oil, chia seeds
Iron
Canadian recommended dietary intake: 27 mg
Preferred form: Iron bisglycinate
Along with a tripling weight, your baby's blood volume has also increased. Iron is critical at this stage as your baby begins accumulating iron from you! They’re storing enough to last them for their first 6 months!
Since your baby is essentially using your iron, you need to ensure that you have enough of it! If not, you’re at risk for anemia and your baby is at risk for risk of pre-term delivery, low birth weight, etc.
This is another nutrient that I would consider supplementing with (in addition to your prenatal) if you have very low ferritin stores.
Where to find it: Lean grass-fed meats, spinach, lentils and beans
Zinc
Canadian recommended dietary intake: 11 mg
Preferred form: Zinc picolinate
Zinc is required for immune system development, which is important at this stage as your baby is getting ready to leave the womb and enter our world which is full of bacteria (both good and bad).
Where to find it: Lean grass-fed beef, pumpkin seeds
Next Steps
For more information or support in regards to your pregnancy, book an appointment with me! We would love to help keep you (and your baby) happy and healthy during your pregnancy!