Ninth Month of Pregnancy Diet (33-36 Weeks)


Being pregnant is the time when you are carrying a blessing in your womb. You are taking every possible step to safeguard your child’s health more than yours. Ninth month is the final few days of your third trimester before delivery. This is the time for you to relax and rest as much as possible. You will feel really heavy and uncomfortable to move around, but the enthusiasm to meet your little one will overshadow all the difficulties.


The wait to hold your child in your arms lasts for nine long months and there are a lot of things to take care of during every trimester, but especially in the third trimester. Your diet and lifestyle should be well planned for your baby’s wellbeing, as well as, yours.

Diet in The Ninth Month of Pregnancy

In the ninth month, your baby’s growth will be almost complete. Now they will be accumulating baby fat, and their weight will be increased gradually. The two organs to mature are their lungs and brain.

Indulge in healthy and nutritious treats like in the first and second trimester but make the quantities a little bigger because the baby will need to add on weight during these days.

Some of the unavoidable nourishment to include in your 3rd-trimester pregnancy diet.

  1. Eat Foods High in Fiber:

Your food should be a mixture of everything healthy. Include fresh vegetables, fruits, cereals, oats, bread and everything made out of whole grains.

  1. Eat Foods High in Calcium:

Calcium-rich foods are a must in this last stage of pregnancy. Since your baby is growing, he/she needs a lot of calcium as it enhances and gives strength to the bones.

  1. Eat Foods High in Iron:

Iron deficiency is also one of the major problem faced by pregnant women at this stage. Even though supplements will be given from the second trimester, your diet should be considered as the major source of iron.

Iron is easily available from raisins, prunes, red spinach, broccoli, chicken, peas, berries, eggs, fish etc. Have at least three of these daily.


  1. Eat Foods High in Vitamin C:

Eat lots of tomatoes, cauliflower, strawberries, broccoli, oranges etc. They are high in vitamin C which is very good for skin health.

  1. Eat Foods High in Folic Acid:

Folic acid is a vital requirement for your baby’s health, mainly for spine development. After the first trimester, no supplements are given for folic acid so include foods rich in it like beans, green leafy vegetables, chickpeas etc.

  1. Eat Foods High in Vitamin A:

Vitamin A is absolutely necessary for eye development of the baby and helps in mother’s eye care. Include at least one type in your diet every day.

If you are in the third trimester, the one thing that will be on your mind is your delivery. So, here’s what to eat for normal delivery in 9th month.

Ghee is a very good food which helps to relax and help in normal delivery. Ghee can be given to pregnant woman from 7th month onwards. It is good for baby and mother. It helps in

  • Normal delivery
  • Mood swings
  • Constipation
  • Muscle relaxation etc.

Foods to Include in Your 9th-Month Diet

  • Fresh fruits – include at least 2 types every day.
  • Whole grain foods like crackers or bread.
  • All kinds of vegetables especially the green leafy ones.
  • Milk and related products like butter, ghee, cheese etc.
  • Protein-rich foods like fish, meat etc.
  • Drink lots of pure water because it expels all the toxins from your body and keeps you hydrated.

Eat healthy as this will keep you healthy and will also give you the required energy to carry. This will keep you and your baby distant from all complications before and after delivery. A balanced diet will keep the common pregnancy symptoms like heartburn and constipation at bay. It also assures proper development of the fetus, and finally a healthy baby, your bundle of joy.

Which Foods to Avoid During Ninth Month of Pregnancy?

The foods that you kept at bay from the beginning of your pregnancy are the same ones you should avoid during the final 9th month of your pregnancy. Listed below are the foods to avoid during the 9th month of pregnancy:

  1. Caffeine:

It is considered highly dangerous to your little one during all phases of pregnancy. It is best avoided. If at all you drink, the intake should be limited to 200 mg every day. Chocolate is an indirect food which contains caffeine so better limit its use.

  1. Alcohol:

It is dangerous in all aspects, so avoid alcohol completely throughout pregnancy.

  1. Soft Cheeses:

These cheeses are non-pasteurized and can lead to listeriotic, an infection which is hazardous to your baby. So, stay away from them.

  1. Tobacco:

Give it up if you are a user of tobacco because it can affect your child in a very unhealthy way.

  1. Raw Seafood:

Strictly avoid seafood which is uncooked or half cooked because they can contain hazardous bacteria.

Omega 3 in pregnancy third trimester is hard to gain through normal food alone. Different varieties of diets can be taken for this specifically. Some of them are vegetable oils and low mercury fish. If omega 3 is insufficient in the body, doctors prescribe supplements. During the 3rd trimester, doctors say that foetus requires up to 70 mg of omega 3 fatty acids to meet his/her growing needs.

9th Month of Pregnancy Diet Tips

A rich diet is the best source to get all the required nutrition, but if you are not absorbing enough nutrients from the food, you need to take supplements. Make sure to consult your doctor regarding these. Some supplements that are prescribed are:

  • Iron supplements
  • Multivitamin supplements
  • Calcium supplement
  • Multi-mineral supplements
  • Folic acid supplements

Cut back on the below-listed foods whenever possible because they are less healthy and adds on unwanted weight gain and poor nutrition.

  • High in fat and sugar
  • Fried foods
  • Candy
  • Cheese
  • Desserts

Eat lots of fruits, vegetables and whole grains and milk instead of these unhealthy food options.

  • Split your meals into 6-7 portions instead of 3 large ones.
  • Water is vital, consume it as much as possible between meals.
  • Low-fat milk keeps your bones strong and helps in breastfeeding as soon as the baby is born.
  • Eat nuts and seeds, not too much but a handful to keep up healthy fats.
  • Walk 15 to 30 minutes every day to ease swelling, heartburn, constipation etc.
  • Add enough ghee to your diet in 9th month of pregnancy for normal delivery.
  • Practice yoga because stretching is very relaxing for muscles.
  • Avoid stress as it plays a huge role in your delivery.
  • Perineal massages are also recommended to avoid C-section.

So, we can conclude that eating a balanced diet and including enough exercises like brisk walking and yoga can help in a pleasant delivery with no complications and risks for both mother and baby.