Third Trimester of Pregnancy: Preparing for Birth & Final Baby Development

The third trimester of pregnancy is the final stage before your baby arrives. Spanning weeks 28 to 40, it includes rapid fetal growth, significant changes in your body, and the crucial time to prepare for labor. A detailed weekly guide and nutrition plan can help you stay healthy, comfortable, and confident.

Physical Changes and Common Symptoms

• Weight Gain: Gradual increase to support fetal growth.
• Back and Pelvic Pain: Due to postural shifts and ligament relaxation.
• Swelling: Often in feet and ankles; elevate legs when resting.
• Heartburn and Indigestion: Smaller, frequent meals help.
• Shortness of Breath: As the uterus pushes on the diaphragm.

Weekly Baby Development and Maternal Tips

Weeks 28–29

• Baby weighs ~2.5 lbs, length ~14 inches; brain and lungs developing rapidly.
• Mother may feel fatigue and back discomfort.
• Tip: Gentle walking and iron-rich foods; monitor fetal movements daily.

Weeks 30–31

• Baby begins storing fat; bones harden.
• Mom may experience Braxton Hicks contractions.
• Tip: Calcium-rich foods, prenatal yoga, and hydration to reduce swelling.

Weeks 32–33

• Baby’s lungs and immune system maturing; kicks are strong.
• Mother may feel shortness of breath and back strain.
• Tip: Pelvic floor exercises, support pillows while sleeping, and light stretching.

Weeks 34–35

• Baby gains ~0.5 lbs/week; senses continue to sharpen.
• Increased pressure in the pelvis; frequent urination.
• Tip: Prepare hospital bag, track fetal movements, and plan rest periods.

Weeks 36–37

• Baby considered early term; lungs fully developed.
• Mom may feel nesting instinct and heightened awareness of contractions.
• Tip: Discuss birth plan with provider; maintain a balanced diet and light exercise.

Weeks 38–40

• Full-term baby ready for birth; average weight 6–9 lbs.
• Mom may experience strong pelvic pressure, fatigue, and irregular contractions.
• Tip: Practice breathing techniques, monitor movement, and rest frequently.

Weekly Nutrition Guide

This guide provides practical daily nutrition recommendations for each week, supporting both mother and baby's health:

Week	Key Foods	Benefits
28–29	Oatmeal, spinach, eggs, fortified milk	Iron, calcium, protein for energy & bone health
30–31	Greek yogurt, almonds, salmon, whole grains	Protein, Omega-3, and healthy fats for brain development
32–33	Lentils, chickpeas, berries, fortified cereals	Fiber, antioxidants, and iron to prevent anemia
34–35	Avocado, nuts, lean chicken, steamed vegetables	Healthy fats, protein, and vitamins for energy and growth
36–37	Brown rice, tofu, broccoli, yogurt	Calcium, protein, and fiber to support labor readiness
38–40	Fruit smoothies, whole-grain toast, eggs, nuts	Energy, hydration, and essential nutrients for delivery

Practical Tips for Expectant Moms

• Track fetal movements daily and report any decreases.
• Stay hydrated and eat frequent small meals.
• Engage in safe exercises like walking, swimming, or prenatal yoga.
• Practice breathing and relaxation techniques regularly.
• Ensure proper rest and support from your partner or family.

FAQ About the Third Trimester

Q: When should I contact my doctor?
A: For regular contractions, bleeding, fluid leakage, or decreased fetal movement.

Q: Is it safe to exercise?
A: Yes, with guidance; focus on walking, stretching, and pelvic floor exercises.

Q: How can I reduce swelling and fatigue?
A: Elevate feet, stay hydrated, wear comfortable shoes, and rest often.

Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult your healthcare provider before making health-related decisions.