Category: Pregnancy
May 20, 2026
Last updated on May 20, 2026
You’re in the final stretch of what may feel like the marathon of a lifetime – growing your baby while still taking care of yourself! By the third trimester, new challenges like swelling, gestational diabetes, heartburn, iron deficiency, and low energy can start to show up uninvited. The good news? Strategic nutrition choices can help you manage these symptoms and keep you feeling as strong as possible through the finish line.
Fueling Your Body for the Final Trimester
During the third trimester, your body needs approximately 450 extra calories per day to support your baby’s rapid growth and your own increased energy demands. These calories should come from nutrient-dense foods, with a focus on protein, fiber, vitamins, and minerals, not just quick, empty calories such as chips, candy, and desserts. Similar to the first and second trimesters, focusing on balanced meals and steady nourishment can help support both your energy and your baby’s development as pregnancy progresses.
Prioritize Protein for Energy and Growth
Protein becomes especially important in the third trimester, helping support your baby’s tissue development while also keeping your energy levels stable. Great protein-rich options include:
- Milk and low-fat dairy products
- Eggs (also rich in vitamin D and choline for brain development)
- Lean meats and poultry
- Safe fish and seafood
- Tofu and soy products
- Beans and lentils
- Quinoa
- Nuts and nut butters
Foods like beans and lentils are especially powerful, offering a combination of protein, fiber, iron, folate, and calcium.
Boost Iron Intake to Prevent Fatigue
Iron deficiency anemia is common in the third trimester and can contribute to extreme fatigue. To support healthy iron levels, incorporate:
- Leafy greens (spinach, kale)
- Lean red meats
- Beans and lentils
Pair these with vitamin C-rich foods to improve iron absorption. Excellent sources of vitamin C include:
- Red and green peppers
- Kiwi
- Broccoli
- Strawberries
- Brussels sprouts
- Cherries
Vitamin C plays a key role in helping your body absorb non-heme iron from plant sources. And as always, be sure to thoroughly wash all fruits and vegetables before eating.
Manage Heartburn with Smart Eating Habits
As your baby grows, your stomach has less room, making heartburn and discomfort more common. A few simple adjustments can help:
- Eat smaller, more frequent meals
- Avoid lying down right after eating
- Drink fluids between meals instead of during
- Limit trigger foods like fried items, citrus, tomato-based foods, chocolate, and spicy dishes
- Avoid carbonated beverages
These changes can reduce pressure on your digestive system and help keep symptoms manageable.
Fiber for Digestion and Swelling
Constipation and swelling are common in late pregnancy, and fiber-rich foods can help address both. Focus on:
- Fresh or dried fruits
- Raw vegetables
- Whole grain cereals and breads
Choosing complex carbohydrates over simple ones helps maintain steady blood sugar levels and supports digestion.
Quick Energy Boosters That Work
If you’re feeling low on energy, try incorporating easy, nutrient-packed options into your day:
- Smoothies (great for combining fruits, greens, protein, and dairy)
- Low-fat or non-fat yogurt (rich in calcium, vitamin D, and protein)
- Nuts and nut butters (provide protein and B vitamins that may help reduce nausea and support fetal development)
- Dark leafy greens like spinach, kale, broccoli, and brussels sprouts, which are packed with potassium, vitamin K, calcium, iron, and folate
These foods provide sustained energy rather than quick spikes and crashes.
Final Thoughts
The third trimester can feel physically demanding, but thoughtful nutrition can make a meaningful difference in how you feel day to day. By focusing on protein, iron, fiber, and balanced meals, you’re not just fueling yourself, you’re supporting your baby’s final stages of growth and development.
Small, consistent choices can carry you across the finish line feeling stronger, more energized, and ready for what comes next.
References
Mayo Clinic Staff. Pregnancy week by week. Mayo Clinic. Accessed March 19, 2026. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20046767
National Institutes of Health, Office of Dietary Supplements. Vitamin C – Fact Sheet for Health Professionals. National Institutes of Health. Accessed March 19, 2026. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Tufts Medicine. 10 foods to support a healthy pregnancy. Accessed March 19, 2026. https://www.tuftsmedicine.org/about-us/news/10-foods-support-healthy-pregnancy
What to Expect. Energy-boosting foods during pregnancy. Accessed March 19, 2026. https://www.whattoexpect.com/pregnancy/eating-well/week-9/energy-sources.aspx