List of the best foods to eat in the third trimester

Fruits are high in vitamin C and aid in the creation and proper functioning of the placenta. The vitamin aids in the absorption of iron from diet and aids in the maintenance of a healthy immune system (3). Fresh fruits such as kiwis, strawberries, bananas, and melon should be consumed during your third trimester (4). Bring the fruit slices with you and eat them during your breaks if you're at work.



These are high in fibre and thiamine (vitamin B1) (5). You can include cooked lentils in your meals by making soup, porridge (dal), or stew.

 Salad with ham and vegetables

Salad with ham and vegetables

Vitamins abound in vegetables, and ham is a thiamine booster that aids in releasing energy from food. During the third trimester, a salad with radishes, tomatoes, lettuce, and sweet corn, as well as thin slices of ham, is an excellent addition to your diet.

 Nuts and seeds

Nut and seeds

Consuming seeds and nuts will offer you enough thiamine, critical omega-3 fatty acids, and proteins (6). Sunflower seeds and dry fruits like hazelnuts, almonds, and walnuts can be added to breakfast cereals and cereal bars as a snack.

 Baked beans on whole meal bread

Baked beans

Whole meal toast with baked beans is high in thiamine and fiber, which helps you stay energized and avoid constipation throughout the day.

Sandwich with bacon

Sandwich with bacon
It's a thiamine and vitamin C powerhouse. You'll love the taste of a sandwich made with thinly sliced and grilled lean bacon, sliced tomatoes, and fresh granary bread.

 Salad with avocados

Salad with avocados

Avocados are abundant in fibre and vitamins C and E. (7). Combine avocado slices, walnuts, watercress, and fruits such as mango or orange in a bowl and season to taste.

Brussels sprouts

Brussels sprouts

  They're high in vitamin C and K (8), making a tasty side dish. It can be steamed, microwaved, or stir-fried with spring onions, garlic, and ginger until done.



Your baby's brain growth is linked to the third trimester. Salmon is high in omega-3 fatty acids and DHA, both of which are essential for your baby's nervous system development. On the other hand, Salmon can be consumed in small amounts and only when properly cooked. Choose Salmon that has been prepared at home.


Egg meal

Eggs are high in choline, a nutrient that aids in the normal functioning of cells and the rapid development of children. Choline improves cognition and lowers the risk of renal and pancreatic problems. Breakfast can consist of a completely boiled egg.

 Papaya that has become ripe


Vitamin C, fibre, potassium, and folate are abundant in this fruit (9). It also protects against heartburn, which is frequent during the third trimester. On the other hand, Unripe papaya contains pepsin, producing contractions and early labour.

 Smoothies made with greens.


Green smoothies are high in fibre, calcium, vitamin B6, magnesium, and potassium, among other nutrients (10). A green smoothie made with baby spinach or kale and ice is delicious. To increase the smoothie's flavour, use coconut water and other ingredients such as berries, pineapple, orange, mango, mint, or ginger.

 Milk and its derivatives

Glass of milk

These are calcium-rich foods. Your calcium needs to grow by the third trimester (11). You can satisfy the requirement by drinking milk and milk products and taking calcium supplements as suggested by your doctor.

Foods high in iron

Food high in iron

Iron is abundant in green leafy vegetables, broccoli, lean meat, and pork. During the third trimester, iron is
required for increasing blood flow to the placenta (12).

 Diet high in folic acid

Food high in folic acid

Folic acid protects the developing fetus against neural tube problems (13). Folic acid is found in bread, yeast, beans, chickpeas, and leafy vegetables like spinach.

You now know an extensive list of foods you must avoid throughout your third trimester. Unless you have a plan in place, remembering and eating each food can be taxing.

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