What to Eat in the Third Trimester: A Week-by-Week Guide for Indian Moms

What should you eat in weeks 28–30?

Knowing what to eat in the third trimester starts with preparing a balanced plate for yourself. You must have iron and calcium in your diet to help meet enhanced nutritional needs. And then there’s protein intake, which will help in the growth of your baby.

The Indian National Health Mission instructs pregnant women to maintain a varied diet during pregnancy. It must have all nutritional requirements essential for the later stages. 

You can try these third-trimester meals: 

• Breakfast: Vegetable poha with curd 
• Lunch: Roti, dal, sabzi, and salad 
• Snack: Fruits with nuts 
• Dinner: Khichdi with vegetables and curd 

Note: If you have gestational diabetes, anaemia, thyroid concerns, food allergies, or any other pregnancy-related conditions, consult your obstetrician before making any significant changes to your diet. 

What should you eat in weeks 31–34?

During your 31-34 weeks of pregnancy, you will have to consume different kinds of foods and not just stick to basic eating. Consuming fruits, vegetables, grains, proteins, and dairy products should be included in order to meet your dietary requirements during the third trimester of your pregnancy.

Eating iron-rich foods during your pregnancy, such as rajma, lentils, chana, spinach, and eggs, is recommended. You will need to consume foods that contain non-heme iron along with vitamin C-rich foods to enhance iron absorption.

Note: Well, the requirements of iron and calcium depend on the person during pregnancy. So, if you are thinking about taking supplements, do follow the recommendations of your doctor, especially if blood tests show a deficiency. 

What should you eat in weeks 35–37?

In weeks 35-37, one could experience some difficulty while eating due to heartburn or a feeling of heaviness. Therefore, smaller, consistent meals should be taken since they would digest more easily compared to heavy meals. Also, consumption of fiber-rich foods such as oatmeal, fruits, vegetables, and grains would help in digestion.

If one is concerned about what to eat during the third trimester pregnancy for the healthy growth of the baby, then focus more on overall nutrition rather than a particular food type.

Advice: Do speak to your doctor if you feel constant heartburn, intense nausea, lowered appetite, or difficulty eating. 

What should you eat in weeks 38–40?

During the last weeks, have simple, healthy, and nutritious meals. This should include adequate amounts of water, protein, fruits, vegetables, and cereals. Also, make sure that you take into consideration the suggestions made by your obstetrician regarding dieting.

Choose realistic meal options such as dal-rice, vegetable roll rotis, khichdi, curd rice, eggs, and seasonal fruits. In addition, it is suggested that you do not go for complex diets during the preparation for the birth of your child.

Note: Your nutritional needs in the final weeks can change as per your health and pregnancy. So, go for the personalised recommendations suggested by your obstetrician. 

What foods can you include?

You can include different third-trimester pregnancy foods as suggested below: 

Remember to follow your doctor’s suggestions on foods to fulfill different nutrient requirements. 

What should you avoid or limit?

Diet in the third trimester of pregnancy should include all the appropriate measures in terms of the correct balance. This means that one should avoid all raw foods such as unpasteurized foods, eggs, and meat.

Note: If your doctor recommends you avoid certain foods, or you have any pregnancy-related medical condition, do follow your personalised dietary plan instead of changing your diet on general advice. 

Your daily nutrition checklist for third trimester pregnancy food

• Combine protein in your main meals. 
• Drink sufficient water. 
• Add fruits and vegetables throughout the day. 
• Remember to take your prescribed supplements. 
• Attend your antenatal appointments. 

Also, while preparing for your baby’s arrival, you can also consider your post-birth routine. So, prepare your hospital bag checklist early to avoid final-week stress. MamyPoko is a baby-care brand presenting products for different stages of the baby. 

If you are thinking about a post-birth sponge-bath ritual, MamyPoko Extra Clean Wipes must be kept handy, along with MamyPoko Pants Skin Breathe Care Diapers as another baby-care option to consider when preparing your hospital bag.