The Third Trimester Survival Guide: Nutrition, Baby Growth & Meal Plan
Welcome to the Home Stretch! (Weeks 28-40)
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Week 28 Of Pregnancy, Week 29 Of Pregnancy, Week 30 Of Pregnancy, Week 31 Of Pregnancy, Week 32 Of Pregnancy, Week 33 Of Pregnancy, Week 34 Of Pregnancy, Week 35 Of Pregnancy, Week 36 Of Pregnancy, Week 37 Of Pregnancy, Week 38 Of Pregnancy, Week 39 Of Pregnancy, Week 40 Of PregnancyThe third trimester is when things get real – your baby is packing on pounds, your belly seems to grow overnight, and you might be waddling more than walking. But this exciting (and sometimes uncomfortable) phase is crucial for your baby’s final development before birth.
What’s Happening Inside You?
Your Baby’s Development:
- Rapid weight gain: Baby grows from ~2.5 lbs to 6-9 lbs!
- Brain development: Critical growth happening daily
- Lung maturation: Surfactant production prepares for breathing
- Positioning: Most babies turn head-down by 36 weeks
- Senses develop: Baby can recognize your voice and favorite foods
Changes in Your Body:
- Increased fatigue (carrying all that extra weight!)
- Heartburn and indigestion (thanks to crowded organs)
- Swelling in hands and feet
- Braxton Hicks contractions
- Shortness of breath
- Insomnia (between bathroom trips and baby kicks)
Third Trimester Nutrition Essentials
During these final weeks, your baby needs about 250-300 extra calories per day (total ~2,300-2,600 calories). Focus on these key nutrients:
1. Protein (80-100g/day)
Why? For baby’s final growth spurt and your muscle recovery
✔ Best sources: Lean meats, eggs, Greek yogurt, lentils, fish
2. Healthy Carbs (175-210g/day)
Why? Sustained energy for you and baby
✔ Best sources: Whole grains, sweet potatoes, fruits, oats
3. Healthy Fats (50-70g/day)
Why? Brain development and vitamin absorption
✔ Best sources: Avocados, nuts, olive oil, fatty fish
4. Key Micronutrients:
- Iron (prevent anemia for birth) – spinach, red meat
- Calcium (baby’s bones) – dairy, almonds, leafy greens
- Magnesium (may help with cramps) – bananas, dark chocolate
- Omega-3s (brain development) – salmon, chia seeds
Third Trimester Meal Plan (2,500 calories)
Breakfast (600 calories)
- 2-egg omelet with spinach and cheese
- 1 slice whole grain toast with avocado
- 1 cup berries
- Macros: 55g carbs, 30g protein, 30g fat
Morning Snack (300 calories)
- Greek yogurt with granola and walnuts
- Macros: 30g carbs, 15g protein, 15g fat
Lunch (650 calories)
- Grilled chicken salad with quinoa, veggies, olive oil dressing
- 1 whole grain roll
- Macros: 60g carbs, 40g protein, 25g fat
Afternoon Snack (250 calories)
- Apple slices with almond butter
- Handful of pumpkin seeds
- Macros: 30g carbs, 8g protein, 12g fat
Dinner (600 calories)
- Baked salmon with roasted sweet potatoes
- Steamed broccoli
- Macros: 50g carbs, 35g protein, 30g fat
Dessert (200 calories)
- Dark chocolate (70% cocoa) with raspberries
- Macros: 20g carbs, 3g protein, 10g fat
Tips for Third Trimester Eating
- Smaller, frequent meals help with heartburn and digestion
- Stay hydrated (2-3L water daily) to reduce swelling
- Limit processed foods that cause bloating
- Elevate your head after eating to prevent reflux
- Listen to cravings (your body often knows what it needs)
When to Call Your Doctor
- Sudden swelling in face/hands
- Severe headaches or vision changes
- Decreased fetal movement
- Regular contractions before 37 weeks
You’re Almost There!
The third trimester can be physically demanding, but every day brings you closer to meeting your baby. Focus on nutrient-dense foods, stay active if possible, and don’t forget to rest when you can.
Free Download Below: Third Trimester Nutrition Tracker to monitor your macros and hydration!
(Always consult your doctor for personalized advice.)
