🤰 Eating Well in the Third Trimester

Your baby’s growth speeds up in the final trimester, and your nutritional needs change.

Key Priorities

• Protein → supports rapid growth and maternal tissue changes

• Calcium & Vitamin D → bones & teeth

• Omega-3s → brain and eye development

• Hydration → supports blood volume and prevents constipation

Tips for This Stage

• Energy needs rise slightly, but nutrient quality is more important than quantity

• Smaller, frequent meals may help with reflux and heartburn

• Prioritise iron-rich foods and pair with vitamin C (e.g. orange + beans) to improve absorption ✨

 👉 Eating well now supports not just your baby’s birth weight, but your recovery and breastfeeding too.

Ready for personalised guidance in the third trimester?

With kindness and support,

Kirsty Wadsworth Registered Dietitian | Founder of Nourish & Grow