Third Trimester Nutrition Tips

Lindsay Watkins, RD, IBCLC, Take Control Health Coach

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You’ve made it to the final couple months of your pregnancy! Things are getting tight in there, and your appetite is likely all over the place.

The little baby is taking up lots of space in your abdomen which can cause heartburn. Many moms find it difficult to eat full-sized meals since it can worsen heartburn and make you feel uncomfortably full.  Aim for small, frequent meals throughout the day. Focus on quality over quantity. Foods like beans, nuts, seeds, eggs, avocado, salmon, and full-fat dairy provide a lot of nutrition in smaller volumes. Sometimes eating more in the morning and lighter in the evening can be a good strategy as well.

Drink plenty of fluids to help with other common third trimester challenges, such as swelling and constipation. Try sipping throughout the day instead of downing a water bottle in a sitting. If drinking water is challenging for you, add flavoring or a splash of juice. Carbonated water is okay too, as long as it doesn’t worsen your heartburn. Tablets like True Lemon are an easy way to add natural sugar-free flavoring to water.

Another thing to consider during the third trimester is prepping some meals for when baby arrives. I know, standing on your feet for hours to prep meals sounds like torture! But trust me, you’ll be so happy you did! Enlist your mom, sister, husband, or a friend and spend a couple hours prepping just a few things. Your post-partum self will thank you.

Here are some ideas for freezer meals to prepare ahead of time:

If you have any questions about nutrition, or anything related to your third trimester, reach out to your Take Control health coach. We are here to make this journey the best it can be.