The third trimester is the final stage of pregnancy. As the uterus expands and the baby grows, it can cause physical discomfort. Continue prioritizing nutrient-dense, balanced meals to ensure a healthy pregnancy and support your baby's growth and development. Our third trimester prenatal guide will help you navigate this final stretch to motherhood.

At Chiyo, we're here to support your journey to motherhood with our evidence-based Prenatal Nourish Program. Our holistic meal plan is designed to promote a healthy pregnancy through nutrient-dense, balanced, and diverse meals. We prioritize maternal health with meals and snacks that alleviate pregnancy symptoms, while also focusing on your baby’s growth and development.

 

What to Expect in the Third Trimester

During the third trimester of pregnancy (weeks 29 to 40), your body continues to undergo significant physical and hormonal changes. As your baby grows and your uterus expands, you may experience the following uncomfortable symptoms:

• Fatigue
• Shortness of breath
• Heartburn
• Swelling of the ankles, fingers, and face
• Tender breasts
• Difficulty sleeping
• Pain in the back, abdomen, groin, and thighs
• Stretch marks on abdomen, breasts, thighs, and buttocks 
• Itchy stretch marks
• Contractions 

Every pregnancy is different, and you may experience some, all, or none of these symptoms. Some women have milder symptoms, while others continue to experience nausea, fatigue, and uncomfortable gastrointestinal issues. 

A Guide to Prenatal Nutrition

When it comes to prenatal nutrition, focus on macronutrients and micronutrients. During the third trimester, your calorie needs increase by about 450 calories per day, which can be as simple as adding an extra snack or two or enjoying a few extra portions at meals. Stick to your regular eating habits and focus on nutrient-dense foods that provide vitamins and minerals for you and your baby.

Macronutrients

Macronutrients are essential nutrients your body needs in large amounts. They provide energy and support overall health during pregnancy.

• Protein: Aim for 60 to 90 grams per day, depending on personalized body metrics and health needs. Include lean animal proteins like chicken, fish, eggs, or plant-based sources such as tofu, beans, lentils, nuts, and seeds.
• Carbohydrates: Consume at least 175 grams per day, focusing on complex, fiber-rich sources like whole fruits, vegetables, whole grains (brown rice, rolled oats, quinoa), sweet potatoes, and legumes. It’s also important to meet the fiber recommendation of 28 grams per day to relieve constipation and reduce the risk of gestational diabetes.
• Healthy fats: Incorporate monounsaturated fats (olive oil and avocados) and polyunsaturated fats, particularly omega-3 fatty acids. The recommended minimum intake of omega-3s is 300 milligrams per day, but 600 to 800 milligrams is preferred for maternal health and fetal brain development. Sources include sardines, anchovies, salmon, walnuts, flaxseed oil, and chia seeds.

Micronutrients

Micronutrients are vitamins and minerals that your body needs in smaller amounts. They play a crucial role in supporting a variety of body functions and overall health during pregnancy.

• Folate: Folate plays a crucial role in reducing the risk of neural tube defects. Recent research recommends 600 micrograms of folate per day, with at least 400 micrograms coming from a prenatal supplement and the rest from food. Folate is the naturally occurring form of vitamin B9 found in food, while folic acid is the synthetic form found in dietary supplements and fortified foods. Folic acid must be converted into the activated form of folate known as 5-methyltetrahydrofolate (5-MTHF) for the body to metabolize and use it. Many women have an MTHFR genetic-polymorphism which reduces the efficiency in converting folic acid to folate, ultimately leading to a deficiency. Given this common genetic factor, it’s important to prioritize folate-rich foods such as dark leafy greens, fortified grains, peanuts, and beans along with a prenatal vitamin containing folic acid, to support adequate intake. 
• Vitamin B6:1.9 milligrams of vitamin B6 per day, which forms red blood cells and assists in the metabolism of protein, fat, and carbohydrates. Sources include beef, liver, whole grains, and bananas.
• Vitamin B12: 2.6 micrograms to support the nervous system and red blood cell production. Sources include fish, meat, poultry, eggs, and beef liver.
• Vitamin C: 85 milligrams to support the immune system and maintain healthy gums, teeth, and bones. Include foods such as citrus fruit, tomatoes, broccoli, bell peppers, and kiwi in your diet. 
• Vitamin D: 600 IU to support bones, teeth, eyes, and skin health. Vitamin D is found in small amounts in foods like mushrooms, salmon, sardines. 
• Magnesium: 350 to 400 milligrams (depending on maternal age) to reduce muscle cramps, prevent preeclampsia, fetal growth restrictions, and help maintain normal blood pressure. Food courses include: whole grains, nuts, seeds, and legumes. 
• Iron: 27 milligrams to prevent anemia and iron deficiency, and to help red blood cells deliver oxygen to the fetus. Include a mix of plant-based and animal sources like lean red meat, chicken, fish, beans, and lentils.
• Choline: 450 to 900 milligrams to support brain development and growth. Sources include beef liver, eggs, and soy. 
• Probiotics: Help improve gut health and promote regular bowel movements. Recommended strains include Lactobacillus acidophilus La-14, Lactobacillus rhamnosus HN001, Bifidobacterium longum, Bacillus subtilis DE111, Lactobacillus reuteri, Bacillus coagulans, Bacillus clausii, and Saccharomyces boulardii.
• Iodine: 220 to 290 micrograms to support brain and nervous system development as well as thyroid health for the growing fetus. After birth, iodine requirements remain elevated to continue to support your newborn's nervous system and thyroid function. Sources include shellfish, seaweed, nuts, and seeds.

Hydration

Aim to drink 8 to 12 cups of water each day. Staying hydrated during pregnancy is important to avoid dehydration, especially if you're experiencing nausea or morning sickness. Adequate  hydration improves digestion, forms the amniotic fluid surrounding the fetus, supports nutrient circulation, and eliminates waste. If plain water feels boring, try adding fresh slices of citrus fruits, cucumbers, or melon, or herbs to infuse flavor. 

What To Avoid

Certain foods should be limited or avoided during pregnancy, as they can pose potential health risks to your baby.

• Mercury: Avoid fish high in mercury, such as shark, tuna, and swordfish.
• Caffeine: Limit caffeine intake to less than 200 mg per day, which is roughly the amount in one 12-ounce cup of coffee.
• Alcohol: Avoid alcohol.
• Raw or unpasteurized dairy and undercooked seafood: Avoid raw or unpasteurized dairy products, as well as undercooked or raw seafood, to reduce the risk of foodborne illnesses.

Tips for Relieving Pregnancy Symptoms

As your baby grows and your uterus expands, you may experience physical discomfort, pains, and aches that can disrupt daily activities. Managing these symptoms can improve your quality of life and help you stay on track with your nutrition and health goals. Here are some tips to help ease pregnancy symptoms:

• Meal plan: Preparing your meals in advance can make it easier to cook when you're hungry or ensure you have food ready if you're still experiencing nausea. This can be as simple as pre-slicing vegetables, batch cooking proteins, or ordering fully prepared meals for a few days each week to lighten your load. Getting into the habit of meal prepping will also benefit you in the postpartum period. Prepared meals or ingredients will save you time and energy when you're tired and caring for your newborn.
• Gentle movement: Incorporating gentle movement into your day is important. Whether it’s a walk, prenatal yoga, or a light jog, regular exercise can reduce back pain, improve mental health, alleviate constipation, and decrease your risk of gestational diabetes, preeclampsia, and cesarean birth. 
• Eat small, frequent meals: As your uterus expands, it may become uncomfortable to eat three large meals a day. Instead, try eating smaller, more frequent meals throughout the day to make digestion easier and more comfortable.
• Increase fiber intake: Eating more whole fruits and vegetables can help relieve pregnancy constipation.
• Avoid spicy and acidic foods: Spicy and acidic foods can trigger indigestion. If this is an issue for you, steer clear of hot sauce, spicy pepper, and citrus fruits. 
• Lymphatic massage and acupuncture: Traditional Chinese Medicine (TCM) emphasizes lymphatic massages and acupuncture to improve circulation and digestion, which can help alleviate common pregnancy-related gastrointestinal symptoms.

TCM to Prepare for Delivery

Preeclampsia is an increase in blood pressure that usually occurs in the third trimester of pregnancy. Uncontrolled high blood pressure can cause health problems for you and your baby. Here are some holistic ways to help manage preeclampsia during your pregnancy: 

• Maintain a healthy blood sugar balance throughout pregnancy. 
• Maintain healthy weight changes during pregnancy can help manage hypertension 
• Engage in regular and gentle exercises (as approved by your physician) to promote healthy blood flow and blood pressure. 
• Avoid use of excessive sodium in meals. 
• Eliminate processed and ultra processed foods that contain excessive amounts of sodium. 
• Choose foods naturally rich in electrolytes, nutrients, and dietary fiber. 

If you have preeclampsia, consult your healthcare provider to discuss the appropriate treatment and management for you.

How Chiyo Supports Prenatal Nutrition

Once you've given birth, you can transition to Chiyo's Postpartum Restore Program, which focuses on nourishing, healing, and rebuilding your body after birth. We focus on key nutrients like iron, vitamin C, lean proteins, fiber, and healthy fats to support hormone regulation, tissue repair, digestion, and lactation during the postpartum period. Plus, we’ll check in the week before your scheduled due date to confirm preferences, details, and delivery. 

How TCM Supports Digestion During Pregnancy

At Chiyo, we incorporate Traditional Chinese Medicine (TCM) principles to support pregnancy and fertility. In TCM, the stomach and spleen are seen as the key organs responsible for digestion.

During pregnancy, a woman’s body has to work harder to nourish the growing baby and process and eliminate the baby’s waste. This can put extra strain on the mother’s digestive system, particularly the stomach and spleen. If these systems become overworked, the body can experience imbalances with symptoms such as:

• Constant hunger during the day and night 
• Extreme thirst
• Headaches triggered by hunger
• Feeling unsatisfied after meals
• Frequent urination 
• White bubbles in the urine

The goal of TCM during pregnancy is to restore balance at each stage. Some effective ways to support digestion include:

• Massage: To improve lymphatic drainage and blood circulation.
• Acupuncture: To improve digestion, gut health, and blood flow.  

These therapies can improve the connection between the mind and gut to improve digestion, alleviate uncomfortable pregnancy-related digestive symptoms, and improve overall mental and physical health during pregnancy.