Food for Your Third Trimester

What Happens to Your Body in the Third Trimester

• Preparing for labour: Expect Braxton Hicks contractions, increased fatigue, and backaches as your baby grows rapidly.
• Increased vaginal discharge: This is normal; a sudden rush of fluid may indicate your water breaking — contact your doctor immediately.
• Peak nutrient demands: Your baby's bones harden, brain develops, and body stores iron for the first months of life during this stage.

Essential Vitamins for the Final Weeks

• Vitamin K: Supports blood clotting, which is critical as you approach delivery — find it in leafy greens like kale and spinach.
• Vitamin A: Supports your baby's vision, skin tissue development, and immune system — sourced from milk, eggs, and carrots.
• Vitamin B12: Helps produce red blood cells and supports nervous system function — found in fish, meats, eggs, and dairy.
• Vitamin C: Boosts iron absorption and provides antioxidant protection to strengthen maternal immunity.

The Role of DHA in Baby's Brain Development

• Why DHA matters: DHA (Docosahexaenoic Acid) is found abundantly in the brain and plays a key role in brain and eye development during the third trimester.
• Food sources: Indian mackerel, salmon, and tuna are good sources — aim for 2–3 servings of oily fish per week.
• If fish intake is limited: A fortified maternal milk containing DHA can help bridge the gap.

Foods and Habits to Avoid

• Caffeine and alcohol: Limit caffeine to under 200 mg per day and avoid alcohol entirely throughout the third trimester.
• Foodborne risk: Skip raw or undercooked seafood, unpasteurised dairy, and deli meats to reduce the risk of foodborne infections.
• Excessive salt: Avoid high salt intake, which can worsen swelling and contribute to elevated blood pressure.
• Meal pattern: Eat small, frequent meals to manage heartburn and maintain steady energy levels as your body copes with increased demands.

Supporting Your Nutrition With Fortified Maternal Milk

• Complete nutrition: Nestlé MOM is scientifically formulated with 20 vitamins and minerals — including folic acid, calcium, iron, vitamin A, and vitamin C — to support third trimester needs.
• DHA content: Contains DHA (125 mg per 100g powder) to support your baby's brain development when dietary fish intake may be insufficient.
• Gut health support: Nestlé MOM includes BIFIDUS BL — two types of beneficial bacteria that support gut health, which plays a role in maternal immunity and nutrient absorption.
• Daily serving: Just 2 glasses a day helps provide energy, protein, and essential micronutrients to support you and your baby through the final weeks of pregnancy.