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Top 15 Healthy Foods To Include In Your Third Trimester Diet

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By the third trimester, your bump has gone much bigger than before. You have to eat a little more than usual, to make sure you get enough energy after sharing it with your “bump”! However, the food has to be healthy as well. Here is a list which will guide you through all the tasty and healthy foods you can have in your third trimester, for that delicious filling meal for you and your child. In the third trimester, vitamin C, fiber, vitamin K and thiamine (vitamin B1) are extremely important. A balanced diet provides all these nutrients in abundance. Moreover, you need an approximate 200 calories a day extra during this period.

Nutritional Requirement Foods In Third Trimester:

A healthy pregnancy diet in third trimester includes:

  • Plenty Of fruits
  • Fresh Vegetables
  • Carbohydrate rich foods like Rice, Wheat, Potatoes
  • High protein diet like Lentils, millets, beans, legumes
  • Omega Acids in Fish, Sea food, nuts and seeds
  • Healthy Fat from ghee, olive oil, avocado

Diet Plan For Third Trimester Of Pregnancy:

This diet plan includes some best foods for third trimester-

1. Fruit:

Third Trimester Diet

One that is always recommended by everyone, fruits are the best thing to eat. With its abundance of Vitamin C and fiber, this comes quite in handy as a quick snack. Slice fruit such as kiwis, strawberries, melon and papaya are extremely nutritious.Vitamin C helps your body to absorb iron from food and maintains the immunity system in the body. It is crucial for the proper development and functioning of the placenta.

2. Ham and Tomato Salad:

Healthy Foods For Your Third Trimester Diet-Ham and Tomato Salad

Thin slices of lean ham provide abundance of thiamine and a salad consisting of tomatoes, radishes, sweetcorn and lettuce is filled with vitamins. The thiamine releases energy from the food to be used by the body. This combination is one of the healthiest combinations possible during pregnancy.

3. Bean Chili:

Healthy Foods For Your Third Trimester Diet-Bean Chili

Take canned kidney or black-eyed beans to prepare a spicy chili filled with thiamine, iron and fiber. You can add fresh tomatoes and pepper to fill it with Vitamin C as well.

See More: Second Trimester Pregnancy Diet

4. Lentils:

Healthy Foods For Your Third Trimester Diet-Lentils

Lentils can be added to dals, soups, stews and salads to fulfill thiamine and fiber needs of the body. The soups that are being bought must be low in salt, and should be heated properly before eating.

5. Seeds and Nuts:


If eating seeds and nuts as your snacks isn’t preferred by you, sunflower seeds, and nuts like walnuts and hazelnuts, which contain huge amounts of thiamine, are added to some breads, breakfast cereals and cereal bars. They also contain essential omega-3 fats. Raspberries and kiwi fruit can be added to them to fulfill the Vitamin C needs of the body.

6. Baked Beans on whole Meal Toast:

Healthy Foods For Your Third Trimester Diet-Baked Beans on whole Meal Toast

A recipe of thiamine-packed baked beans on whole meal or seeded toast is one of the healthy foods you should have during your third trimester. This helps get rid of constipation and keeps you energetic throughout the day.

7. Avocado Salad:

Healthy Foods For Your Third Trimester Diet-Avocado Salad

Avocados are rich in vitamin C, vitamin E and fiber. Slice the avocados and mix them with walnuts, mango or orange segments. This delicious recipe is as healthy as it’s tasty.

See More: Pregnancy Diet First Trimester

8. Yeast Extract:

Healthy Foods For Your Third Trimester Diet-Yeast Extract

Yeast extract is enriched with thiamine, apart from many other nutrients. Prepare a recipe by spreading a thin layer on toast and topping it with tomatoes or cottage cheese and having a good, healthy meal.

9. Lean Pork Chop:

Healthy Foods For Your Third Trimester Diet-Lean Pork Chop

Grill lean pork chops for a meal completely filled with iron and thiamine. A side-salad of watercress will provide the necessary Vitamin K and Vitamin C. You can also have a glass of fresh unsweetened orange juice, for some extra Vitamin C.

10. Brussels Sprouts:

Healthy Foods For Your Third Trimester Diet-Brussels Sprouts

This is one of the vegetables that is highly enriched in both Vitamin C and Vitamin K. Steam or microwave until just cooked as a side-dish, or slice and use in stir-fries with spring onions, ginger and garlic. Don’t overcook them, otherwise the nutrients get destroyed. Steam or microwave food items to retain the water in them!

11. Bacon Sandwich:

Healthy Foods For Your Third Trimester Diet-Bacon Sandwich

A homemade lean bacon and tomato sandwich can never beat anything when it comes to tasty and healthy food. Prepare by grilling two rashers of bacon and make a sandwich by using fresh tomatoes. Replete with Vitamin C and thiamine, this will provide with all the energy that you need in the final days of pregnancy.

See More: Food Cravings During Pregnancy

12. Salmon:

Healthy Foods For Your Third Trimester Diet-Salmon

The brain of the baby develops rapidly during the third trimester and you should eat foods that aids in the development. You should eat foods rich in omega 3 fatty acids and what can be better than salmon! Salmon is filled with docosahexaenoic acid, or DHA, a fatty acid that stimulates the formation and development of your unborn kid’s nervous system. A recipe can be prepared by seasoning fresh salmon with various herbs and spices. Now grill or broil the fish for a delicious and nutritious meal, by eating it alongside green salad. Walnuts, flax seed and trout are replete with DHA as well.

13. Eggs:

Healthy Foods For Your Third Trimester Diet-Eggs

Eggs are filled with choline, a nutrient which is essential for the cells to function properly, and is extremely crucial to the development of the baby in the third trimester. Choline is often depleted during pregnancy but is critical for memory development that lasts throughout your baby’s life. If intake of choline is inadequate, it might increase your baby’s risk of renal, pancreatic and growth disorders as well. Include a hard-boiled egg as part of your snack or have scrambled eggs as part of a healthy breakfast to provide your baby with all the choline it requires for its proper development.

14. Protein Foods:

Healthy Foods For Your Third Trimester Diet-Protein Foods

Proteins are essential to the growth and development of tissues and muscles; and your baby also requires a lot of it for its proper development in the third trimester.Most of the foods containing protein also have adequate amounts of iron and zinc. Iron is extremely effective in preventing premature delivery and low birth weight, and zinc helps in the production of insulin and various enzymes. Lean beef and pork, white meat poultry, fish and beans are nutritious sources of protein, iron and zinc. Add beans to stew, pasta or tossed green salads to increase your intake of protein, iron and zinc.

15. Milk and Cheese:

Healthy Foods For Your Third Trimester Diet-Milk and Cheese

Drink plenty of milk and eat low-fat cheese for all your calcium needs, which helps in the formation of your baby’s bones and teeth. These dairy products are replete with B-complex vitamins as well, which are important to maintain baby’s skin, nerves, eyesight and the digestive system.

Diet Tips To follow During Third Trimester:

  • The best food to eat during 3rd trimester of pregnancy is to go natural and eat homemade products.
  • Instead of overeating, like many people do, eat right.
  • Snacks or in between meals are very important. Instead of choosing junk foods like biscuits, opt for fruits and nuts.
  • Drink plenty of water and stay hydrated. You to need to replenish water levels every time you visit a toilet.
  • Along with balanced diet, taking vitamin and calcium supplements is a must.

Indian diet during Third Trimester Of Pregnancy:

Most Indian women crave for “Desi” stuff that is full of flavor, yet nutritious. The following Indian food third trimester diet chart covers most of the popular dishes:


  • Idly With Coconut Chutney and Sambar
  • Poha With Peas and Carrots
  • Stuffed Paranthas – With any vegetable, cheese or Paneer
  • Vegetable Sevai With Sambar
  • Moog Dal Cheela

Mid-morning Snacks

  • Fruit Bowl
  • Yoghurt with fruit
  • Nuts and Seeds
  • Dal Soup
  • Peanut Chikki


  • Rice Items – Plain Rice, Vegetable Rice or Pulao
  • Moong Dal Kichdi
  • Chapathis, Rotis
  • Dal
  • Curries – Vegetable Gravy Or Chicken
  • Sambar, Rasam
  • Vegetable Salad


  • Veg Cutlets
  • Vada Pav
  • Masala Dosa
  • Paneer Sandwich
  • Dahi Wada


  • Tomato Shorba
  • Steamed Fish or Chicken
  • Dal
  • Pulao With Raita
  • Tossed Salad

The third trimester diet chart discussed above covers only the top preferred dishes. With increased cravings, you can opt for healthier versions of your favorite dishes and ensure they don’t have excess sugar or fat. Remember that a healthy diet is needed for a healthy baby. So, indulge in good food and stay fit for your little one.

Be responsible. Eat Well.