Third Trimester Nutrition | Eat Well When Space Runs Tight

The third trimester can feel like a tug-of-war. You’re hungry, then full after a few bites. Reflux can show up at night. Constipation can hang around. This is common late in pregnancy, and it changes how you plan meals.

Use this as a practical set of options for the last stretch. If you have a clinical plan for gestational diabetes, high blood pressure, or multiples, keep following that plan and use the ideas here as swaps that still fit the pattern.

Third Trimester Nutrition Basics For Real Life

Most people do best with smaller meals, steady snacks, and a repeatable structure: “protein + produce + carb + fat.” That mix helps steady energy and makes it easier to cover nutrients without huge portions.

What Your Body Is Working On Now

Your baby is adding fat, muscle, and brain connections. You’re carrying extra blood volume and preparing for delivery and recovery. Food is fuel for both of you, so the goal is steady intake that you can tolerate.

These are the day-to-day issues that food can help:

• Frequent hunger: pair carbs with protein and fat.
• Early fullness: choose compact foods that pack nutrients into fewer bites.
• Energy dips: eat at regular intervals, even if portions are small.
• Constipation: add fiber and fluids, then increase slowly.

Meals That Sit Better With Heartburn And Fullness

Reflux and early fullness often respond to timing and portion size. Smaller meals can still cover what you need when each bite counts.

Simple plate formula

• Protein: eggs, Greek yogurt, chicken, beans, lentils, tofu
• Carb: oats, rice, potatoes, whole-grain toast, fruit
• Produce: cooked veg, soups, smoothies, or raw veg if it feels fine
• Fat: olive oil, avocado, nuts, seeds, nut butter

Reflux-lighter habits

• Eat earlier in the evening so you’re not lying down right after a meal.
• Keep portions modest and add a snack later if needed.
• Go easy on greasy, spicy, or acidic foods if they trigger symptoms.

Constipation-smart habits

• Start the day with fiber plus fluid: oats with fruit, chia pudding, or whole-grain toast with berries.
• Use cooked produce if raw veg feels rough: roasted carrots, sautéed spinach, lentil soup.
• Add prunes, kiwi, or pears if they sit well.

Nutrients To Prioritize In Late Pregnancy

A few nutrients drive most third-trimester decisions, mainly because appetite can be tight. These are the areas where many people come up short.

Protein

Spread protein across the day. If you include a protein source at each meal and at least one snack, you’re usually on track.

Iron

Iron needs rise because you’re supplying extra red blood cells, your placenta, and your baby. Some people need supplements based on lab results. Food still helps. Plant sources work best when paired with vitamin C foods like citrus or bell pepper.

The NIH Office of Dietary Supplements iron fact sheet explains sources, absorption basics, and pregnancy considerations.

Calcium And Vitamin D

If dairy doesn’t work for you, look for fortified soy milk or yogurt alternatives, tofu made with calcium, canned salmon with bones, or greens you tolerate.

Choline, Iodine, And Folate

Eggs, dairy, beans, seafood, and fortified grains can cover a lot here. Prenatals vary, so label-reading matters. The NIH Office of Dietary Supplements pregnancy fact sheet summarizes nutrient targets and common gaps.

Omega-3 Fats And Seafood Safety

Seafood can be a practical way to get omega-3 fats, iodine, and protein. Mercury is the catch. The FDA’s advice about eating fish gives a weekly range for pregnant people and points to lower-mercury choices.

Food Picks That Cover A Lot In Few Bites

These options pack nutrients into smaller portions and work well as mix-and-match building blocks.

Low-effort breakfast

• Oatmeal cooked in milk or fortified soy milk, topped with fruit and nuts
• Eggs with toast and a side of yogurt
• Greek yogurt with granola and berries
• Smoothie with yogurt, banana, frozen berries, and oats

Fast lunch or dinner

• Rice bowl with salmon, avocado, and cooked veg
• Lentil soup with bread and fruit
• Chicken or tofu stir-fry over rice, using frozen veg
• Baked potato topped with beans and cheese

For a patient-friendly overview of healthy eating patterns during pregnancy, ACOG’s FAQ on healthy eating during pregnancy is a helpful reference.

Third-trimester focus	Foods that help	Practical notes
Protein at meals	Eggs, yogurt, chicken, beans, tofu	Smaller servings more often can sit better with reflux.
Iron intake	Lean beef, lentils, beans, spinach, fortified cereal	Pair plant sources with vitamin C foods for better absorption.
Calcium coverage	Milk, yogurt, cheese, fortified soy milk, calcium-set tofu	Lactose-free options can reduce bloating.
Vitamin D sources	Fortified dairy, fortified alternatives, eggs, salmon	Follow your prenatal plan for supplements.
Choline intake	Eggs, dairy, chicken, soybeans	Eggs are a simple add-on when appetite is small.
Iodine intake	Iodized salt, dairy, seafood, eggs	Not every prenatal includes iodine; check the label.
Omega-3 fats	Salmon, sardines, trout; chia and flax for ALA	Use FDA fish guidance for mercury-aware choices.
Fiber for comfort	Oats, berries, pears, beans, whole grains	Increase slowly and drink more to reduce gas.
Fluids	Water, milk, soups, fruit	Small sips add up, and soups count.

Supplements And Prenatals Without The Guesswork

A prenatal vitamin can fill gaps, yet it won’t replace meals. If your prenatal makes nausea worse, try taking it with food, switching the time of day, or asking about a different formula. Gummies can be easier on the stomach, yet many gummies skip iron.

Ask about labs if you feel unusually wiped out, dizzy, short of breath, or you start craving ice or non-food items.

Weekday Strategies When Cooking Energy Is Low

• Keep defaults: eggs, yogurt, oats, frozen veg, rice, beans, fruit.
• Batch one pot: soup, chili, curry, or shredded chicken in freezer portions.
• Go one-pan: roast chicken or tofu with potatoes and veg.

Sample Week Menu Pattern

This is a flexible pattern. Swap foods based on cravings, budget, and tolerance. The structure stays the same: breakfast, lunch, dinner, plus two snacks.

Day	Meals	Snacks
Mon	Oatmeal; lentil soup; salmon rice bowl	Greek yogurt; apple + peanut butter
Tue	Eggs + toast; chicken wrap; tofu stir-fry	Trail mix; cottage cheese + fruit
Wed	Smoothie; leftovers; baked potato + beans	Hummus + pita; kiwi
Thu	Yogurt bowl; soup + sandwich; pasta + meat sauce	Cheese + crackers; pear
Fri	Egg sandwich; bean bowl; shrimp + rice + veg	Edamame; banana + nuts
Sat	Chia pudding; leftovers; roasted chicken + potatoes	Milk or fortified soy milk; prunes
Sun	Pancakes + yogurt; soup; vegetable curry + rice	Avocado toast; berries

When To Call Your Prenatal Team

Reach out fast if you can’t keep fluids down, you have signs of dehydration, you notice reduced fetal movement, or you get severe headache, vision changes, or sudden swelling in your face or hands.

Keep meals simple. Build around protein, fiber, and pregnancy-safe fats. If your appetite is tiny, use compact foods like yogurt, eggs, nut butter, beans, and low-mercury fish so you get more nutrition per bite.