What to Eat in The Third Trimester for Better Postpartum Recovery
The third trimester of pregnancy is an amazing opportunity to not only nourish yourself to support baby’s growth and health, but to set yourself up for a smooth postpartum recovery as you prepare for birth and the fourth trimester.
Adequate nutrition during this time helps to promote the development of your baby’s brain, bones, and organs while ensuring that you have the energy and nutrients needed for a strong recovery after childbirth.
Here’s a closer look at the key nutrients you should focus on in your third trimester to support both the growth and development that happens now and your postpartum health, including how to maintain energy levels and nourish your body for birth and beyond.
If you’re looking for tons of recipes to put this advice into action, make sure to check out the Labour, Birth + Early Postpartum Nutrition Guide and The Ultimate Postpartum Nutrition Guide!
1. Protein: The Building Block for Baby’s Growth and Your Postpartum Recovery and Well-being
How protein supports your body in the third trimester
Protein is essential during the third trimester to support your baby’s rapid growth and development, especially for the formation of muscle, skin, and organs. Your protein needs increase significantly as your baby goes through their biggest growth spurt yet to get ready for life outside your body. On top of that, your body uses protein to maintain and rebuild tissue as you prepare for labor, and it plays a vital role in postpartum recovery.
How protein will support your postpartum tissue healing
The protein you consume now will be so useful when it comes to healing the tissues that make up your perineum, pelvic floor, and uterus during the initial postpartum weeks and months. Rebuilding the strength and endurance in your tissues is a key role of the proteins in your body, and getting in lots of protein now will help your body meet those demands and heal well.
How protein will support your postpartum energy, hormones, and mood
Your body will will also rely on having enough protein to support your postpartum energy levels, hormone balance, and your mood thanks to the role amino acids play in synthesizing the hormones that regulate stress and energy. Proteins also allow neurotransmitters to function optimally, which can reduce the feelings of anxiety and irritability that many of us experience postpartum.
How protein will support lactation and baby’s continued growth
Breastfeeding women require more protein in their diets, so getting in enough protein now will help ensure your body has protein stores available to meet these needs. Protein is essential for keeping you healthy and recovering well during breastfeeding, providing the amino acids necessary for baby’s growth, and for optimizing both the quality and quantity of your milk.
What to aim for:
In the third trimester, you’ll need around 70-100 grams of protein daily, depending on your size and activity level. This can come from both animal and plant-based sources (Make sure to download my free Essential Protein Guide for Pregnancy and Postpartum for more!).
High-protein foods to include:
Lean meats like chicken, turkey, and beef
Fish + Seafood
Eggs
Greek yogurt and cottage cheese
Lentils and beans
Tofu and tempeh
Quinoa
Nuts and seeds
2. Healthy Fats: Fuel for Baby’s Brain Development and Your Postpartum Mood
Fat is another important nutrient in the third trimester, as it supports your baby’s brain development and helps regulate hormones and inflammation in your body.
Omega-3 fatty acids, in particular, are crucial for the development of your baby’s central nervous system and retina, both now and during breastfeeding.
One of the most important reasons to prioritize your intake of fats like omega-3s during your pregnancy is because of how strongly these fats support your postpartum mental health.
Getting in enough key fats now, like Omega-3s (especially DHA/EPA), has been shown to improve maternal brain function and lower the risk of perinatal mood disorders like postpartum depression.
Beyond the positive impacts on baby’s brain development and your postpartum mood, getting in enough healthy fats now will also support your physical recovery (thanks to the anti-inflammatory properties of healthy fats) and hormonal balance in postpartum.
What to aim for:
Incorporate lots of healthy fats into your diet, aiming for 25-35% of your daily calorie intake from fat, with a focus on omega-3-rich sources.
Healthy fat sources:
Fatty fish like salmon, sardines, and mackerel
Chia seeds, flaxseeds, and walnuts
Avocados and avocado oil
Olive oil, coconut oil/cream/milk, butter/ghee
Nut butters
3. Calcium and Vitamin D: Building Strong Bones and Teeth
During the third trimester, calcium is critical for the final development of your baby’s bones and teeth. Your body also uses calcium to support nerve function, muscle contraction, and blood clotting. Vitamin D helps your body absorb calcium, making these nutrients powerful partners!
Getting in enough of these nutrients in pregnancy can majorly support your postpartum recovery and health by ensuring you have enough calcium to support breastfeeding and to prevent maternal bone depletion and long-term skeletal issues.
What to aim for:
Calcium needs increase to 1,000 mg per day during both pregnancy and postpartum, and while the official recommendation for vitamin D is 400 IU daily, most women will benefit from significantly higher doses depending on their current vitamin D levels and needs (ask your healthcare provider for advice).
Calcium-rich foods:
Dairy products like milk, cheese, and yogurt
Fortified plant-based milks (almond, soy, oat)
Leafy greens like kale and broccoli
Tofu made with calcium sulfate
Canned salmon or sardines with bones
Sesame seeds and tahini
Vitamin D-rich foods:
Fatty fish
Fortified dairy and plant-based milks
Egg yolks
Mushrooms (especially those exposed to sunlight)
4. Iron: Support Your Blood and Prevent Anemia
Iron needs increase dramatically during pregnancy, especially in the third trimester, to support the increased blood volume and to ensure that both you and your baby are getting enough oxygen. Iron also plays a vital role in helping your body recover from childbirth by replenishing your iron stores after the blood loss involved in birth and iron depletion that happens in pregnancy.
Having sufficient iron levels going into your postpartum stage can significantly improve your postpartum energy levels and reduce your likelihood of experiencing postpartum depression, poor postpartum healing, and fatigue.
What to aim for:
You should aim for 27 mg of iron per day during the third trimester, and it’s crucial to pair it with vitamin C for better absorption.
Iron-rich foods:
Red meat, poultry, and fish
Spinach and other leafy greens
Beans and lentils
Fortified cereals
Dried fruits (like apricots and raisins)
5. High-Energy Foods for Lasting Energy
As your body prepares for labor and the postpartum period, it's vital to keep your energy levels high. Many women experience fatigue during the third trimester, and ensuring a steady supply of energy will help you stay strong and active as you approach childbirth.
Getting in enough calories now also helps ensure your body has the energy reserves it needs to repair your tissues and heal physically after birth. In addition, if you plan to breastfeed, your caloric needs after birth go up significantly, and these calories are essential to producing sufficient breastmilk while keeping you energized, healing well, and feeling good.
What to aim for:
Aim to eat nutrient-dense, high-calorie foods that provide sustainable energy. These foods should be rich in healthy fats, protein, and complex carbohydrates to keep you feeling full and energized throughout the day.
High-energy foods to try:
Whole grains like oats, quinoa, and brown rice
Sweet potatoes and other root vegetables
Nut butters and seeds
Hummus and whole grain crackers
Smoothies with protein powder, nut butter, avocado, and spinach
Trail mix with nuts, seeds, and dried fruit
The third trimester is not just about meeting the nutritional needs of your growing baby—it's about making sure your body is strong and ready for the challenges of labor and postpartum recovery. By prioritizing protein, healthy fats, calcium, iron, and energy-rich foods, you'll ensure that you're supporting your baby's brain, bones, and organs, while also setting yourself up for a smoother recovery once your little one arrives.
Remember, postpartum recovery is a marathon, not a sprint. What you eat in the third trimester can help you maintain energy and promote healing after delivery. Focus on nutrient-dense, whole foods to feel your best throughout this final stretch of pregnancy and beyond.