What to Eat Before Labour: Third Trimester Nutrition

Knowing what to eat before labour can feel difficult in the third trimester. Your baby is growing quickly, sleep may be disrupted, and reflux or a reduced appetite can make balanced meals harder to manage.
Your body needs more of several important nutrients at this stage, while your energy needs increase by only around 200 calories a day.¹ That makes the nutritional quality of your food particularly important as you prepare for birth.
In the final weeks of pregnancy, focus on protein, iron and omega-3 fats, alongside good hydration and meals that are easy to manage when your appetite changes. These practical priorities can help you maintain steadier energy and meet the extra nutritional demands of late pregnancy.

Key takeaways

Build each meal around protein to support the increased needs of the third trimester.
Eat iron-rich foods regularly and pair plant sources with vitamin C to support absorption.
Include DHA from suitable oily fish or an algae-based source, while following pregnancy safety guidance.
Work with your appetite by choosing smaller meals, nutrient-dense snacks and regular fluids if large meals feel uncomfortable.
Prepare for after birth by freezing simple meals and stocking quick, nourishing staples.

What should you eat before labour?

A good third trimester diet does not need to be complicated. Start with a source of protein, add an energy-providing carbohydrate, and include vegetables or fruit. Healthy fats such as olive oil, avocado, nuts and seeds provide additional energy without adding much volume.
For example, eggs on wholegrain toast with spinach provide protein, iron, choline and folate. Greek yoghurt with berries, oats and seeds gives you protein, calcium, iodine and fibre. Salmon with potatoes and vegetables provides protein and omega-3 fats alongside a broad range of micronutrients.
Large meals can become uncomfortable as your pregnancy progresses. You may feel full more quickly, or find that heavy meals make reflux worse. If this happens, eat smaller amounts more often. A smoothie made with yoghurt, fruit, oats and nut butter may be easier to manage than a large breakfast. Soup with bread and cheese can work well when you do not feel like eating a full lunch.
Try not to fill up on drinks immediately before eating if your appetite is limited. Adding nut butter, seeds, olive oil, cheese or avocado can increase the nutritional value of a meal without making it much larger.

How much protein do you need in the third trimester?

Protein supplies the amino acids needed for the growth of your baby and placenta. Your own tissues and blood volume are also expanding, which increases demand further.

The European Food Safety Authority estimates that protein requirements increase by around 28 g per day during the third trimester, compared with pre-pregnancy needs.²

One of the most common patterns I see in the clinic is very little protein at breakfast, lunch or in snacks, with most of the day’s intake coming at dinner. Including a clear protein source each time you eat makes the higher third-trimester requirement much easier to meet.

A day might look like this:

Greek yoghurt with oats, berries and seeds at breakfast: approximately 18–20 g
Lentil soup with a wholegrain roll and cheese at lunch: approximately 20–25 g
Salmon, chicken, tofu or tempeh with potatoes or rice at dinner: approximately 25–30 g
Milk, yoghurt, hummus or nuts as a snack: approximately 7–10 g

Use these figures as a rough guide. The simplest approach is to include a decent source of protein at every meal.

If you are vegetarian, eggs and dairy can contribute alongside plant proteins such as beans, lentils, tofu, tempeh, soya foods, nuts and seeds. If you are vegan, be generous with portions and aim to include one or two plant protein sources at each meal.

Iron-rich foods to eat before birth

Your need for iron rises during pregnancy as your body produces more red blood cells and your baby builds the iron stores it will rely on after birth. Iron is needed to make haemoglobin, the protein that carries oxygen in the blood.

Iron stores are built over time, so your third-trimester blood results will reflect your iron levels before pregnancy as well as your current intake.
Haem iron, found in meat, poultry and fish, is generally absorbed more efficiently.
Non-haem iron is found in lentils, beans, chickpeas, tofu, nuts, seeds, green leafy vegetables and fortified breakfast cereals. Its absorption is influenced more by the rest of the meal.
Vitamin C helps with the absorption of non-haem iron. Add peppers or tomatoes to a lentil dish, serve broccoli with tofu, or have berries with a fortified cereal.
Tea and coffee contain polyphenols that can reduce iron absorption. If your iron levels are low, try to leave around an hour between drinking tea or coffee and eating an iron-rich meal.³ This includes decaffeinated varieties.
A full blood count is routinely offered at around 28 weeks, partly to check for anaemia.⁴ If the results raise concerns, your maternity team may arrange further investigation or recommend an iron supplement. Food remains important, but significant iron deficiency may not be corrected through diet alone during the final weeks.

Why DHA matters in late pregnancy

DHA deserves particular attention during pregnancy because it contributes to the normal development of your baby’s brain and eyes.*
The NHS recommends two portions of fish a week, including one portion of oily fish such as salmon, sardines, trout, mackerel or herring. Pregnant women should have no more than two portions of oily fish each week.⁵
Walnuts, chia seeds and ground flaxseed contain ALA, another type of omega-3, but the body converts only a small amount into DHA. If you do not eat oily fish, Health & Her Vegan Omega provides DHA and EPA directly from algae.
Avoid cod liver oil and supplements containing vitamin A in the form of retinol during pregnancy.
*The beneficial effect is obtained with a daily intake of 200 mg DHA in addition to the recommended daily intake of omega-3 fatty acids for adults.

Hydration and digestion before labour

Drinking enough can be difficult when you are already making frequent trips to the loo. Try to drink more earlier in the day, particularly if waking at night has become a problem. Pale yellow urine is a simple sign that you are well hydrated.
If constipation is an issue, fluid matters just as much as fibre. Oats, kiwi, pulses, vegetables and ground flaxseed can help, but increase them gradually if you do not usually eat much fibre.

Can eating dates help prepare for labour?

Dates are one of the few foods that have been studied in relation to birth. Some research has linked eating them in late pregnancy with cervical ripening, greater dilation on admission and a lower likelihood of needing induction.
The findings sound promising, but the evidence is not yet strong enough to support a firm recommendation. A large review published in 2024 found problems with the quality of many of the studies and limited reporting on safety.⁶
If you enjoy dates, include them as you would any other dried fruit, perhaps chopped into porridge or eaten with yoghurt or nut butter. There is no agreed amount to eat each day, and women with gestational diabetes should follow their individual dietary advice.
Beyond dates, no food or drink has been shown to safely bring on labour at home.⁷ Be particularly cautious with herbal teas or supplements sold for this purpose, as their safety during pregnancy may not be well established. Check with your midwife, doctor or pharmacist before trying one.

Meals to prepare before your baby arrives

A little preparation now can make eating well much easier once your baby arrives. Evening meals tend to get most of the attention, but having something ready for breakfast or lunch can be just as helpful.
Freeze a mixture of individual portions and family meals. Baked oats, breakfast muffins, soup, dhal, chilli, Bolognese, casseroles and fish pie all work well. Single portions are useful when you are eating at different times and are quicker to defrost.
It is also worth stocking a few low-effort basics, such as eggs, yoghurt, oatcakes, tinned fish, frozen vegetables and nut butter. Microwaveable pouches of rice, quinoa or mixed grains, along with ready-cooked lentils and other pulses, can help you put together a quick meal when there is no time to cook.

Feel nourished and prepared

Your body is doing an enormous amount of work in these final weeks, and eating well is one of the most practical ways to support it. Keep the priorities simple: spread protein across the day, eat iron-rich foods regularly, include a good source of DHA and stay well hydrated. Work with your appetite, make use of convenient foods and put a few meals in the freezer. You will be glad of them once your baby arrives.

Frequently asked questions

What should I eat in the week before my due date?

Continue eating familiar, balanced meals. There is no need to make dramatic changes. Include protein at each meal, eat iron-rich foods regularly and keep well hydrated. If large meals feel uncomfortable, eat smaller amounts more frequently.

How much more protein do I need in the third trimester?

EFSA estimates that women need an additional 28 g of protein per day during the third trimester. Including protein at breakfast and lunch, as well as dinner, will make this easier to achieve.

Should I eat dates before birth?Should I eat dates before birth?

Dates are nutritious, and some research has linked them with measures of cervical ripening and labour progression. However, the evidence is low quality and does not support a universal recommendation. Ask for individual advice if you have gestational diabetes.

Do I need electrolyte drinks before labour?labour?

Most women can obtain the electrolytes they need from a varied diet and ordinary fluids. Specialist electrolyte drinks are not routinely necessary. Seek advice from your maternity team if vomiting, diarrhoea or illness is making it difficult to stay hydrated.

What meals should I freeze before having a baby?

Choose meals that include a good source of protein and reheat easily. Dhal, chilli, Bolognese, casseroles, fish pie and substantial soups all freeze well. Breakfast portions and simple lunches are worth preparing too.