Homebirth & Motherhood

My Third Trimester Wellness Regimen

While reaching each trimester is definitely a significant milestone, so too are the changes in our diets that accompany them. With each pregnancy, I seem to learn more and more cool information about amazing foods and herbs that contribute to a happy and healthy pregnancy (we need that, don’t we?).

In this article, I’ll be touching base with my third trimester wellness regimen that you can try also! Keep in mind that I’m not a doctor and anything mentioned below is based solely on my personal third trimester wellness routine. Please consult your doctor if you have any questions about foods, herbs, and supplements you’d like to incorporate in your personal pregnancy regimen.

First off, confession time! I have not been as active as previous pregnancies. My first pregnancy, I taught gymnastic until I was 37 weeks along. The second pregnancy, I stayed pretty active using Heidi’s What to Expect Workout videos on YouTube. And the third pregnancy, I stuck with the videos and also added lots of neighborhood and trail walks.

This pregnancy…. not so much. I blame it on having two toddlers and an older kiddo to chase and keep up with… so that’s my story and I’m sticking with it. 🙂

While I may not have been super active this pregnancy, I have made sure to keep a healthy diet throughout each trimester. Although each trimester is super significant, nearing home base through the third trimester is no different.

Here are the list of foods and supplements that are part of my third trimester wellness regimen:

Red Raspberry Leaf Tea (RRLT)

The red raspberry leaf has a long history of aid supports reaching deep into having benefits for expecting mothers. It has been said that RRLT can aid a supporting the immune system, ease morning sickness, strengthen uterine muscles, and assist with breastmilk supply, just to name a few.

While some mamas drink this tea their entire pregnancy, I have opted to begin drinking it daily starting at 34 weeks. I’m excited to see the significant difference, if any, with labor and delivery!


Smoothies have been a big part of my wellness regimen this pregnancy because they are quick and easy to make. Instead of skipping a meal due to a busy schedule, I can make a smoothie and have a meal-on-the-go.

I always try to add fresh spinach, but if not, I definitely make sure to add chai or flax seeds. I always use coconut or almond milk as the base and top if off with a generous serving of fruits.

Green Veggies

Salads are a family fave in my home so it’s easy to get the nutrients from green leafy veggies. My favorites are fresh spinach, romaine lettuce, and kale. Top it off with broccoli florets, cucumber, and avocado, and you can’t go wrong!

Sometimes strawberries and feta cheese crumbles make it as garnishes, which simply adds even more punch to the flavor (and nutritious value).

Eggs, Milk, & Yogurt

This may be controversial to some, but I like eggs… milk… and yogurt – especially Greek yogurt. Eggs in the form of scrambled, fried, and made into omelets are my go-to ways. I especially like omelets because I add fresh veggies like mushrooms, green peppers, and onions as the filler.

This can be awesomely paired with a side Greek yogurt topped with granola crumbles. I also like to enjoy a nice glass of milk (sometimes accompanied with my favorite sweet treat). As mentioned before, I like Greek yogurt with granola crumbles and fruit.


Strawberries, oranges, peaches, mango, bananas, dates, and apples are the man fruits I always keep on hand. These are so versatile in smoothies, on cereal, mixed with yogurt, and by themselves.

These also make for great snacks instead of those cookies I’m tempted to grab. Not to mention, fruits rich in vitamin C contribute to the development and proper functioning of the placenta.

Essential Oils & Plant-Based Supplements

I actually regressed in using as much essential oils as before conceiving, not for health reasons though… but more because of something similar to a food aversion. Occasionally I will add lavender to my bath water, but my major go-to is an herbal iron tincture called Energy Plus.

This supplement is my energy and iron level’s best friend. Energy isn’t much of a battle when I take this supplement!

Purchase Herbal Iron here!

As you can see, I don’t have an elaborate diet or an over-the-top third trimester wellness regimen. I try to keep it simple, but healthy. With three kiddos already running around, and being a work-from-home, homeschooling mompreneur, I don’t have time for what I call “doing the most”. I need simple, easy to maintain er’stuff’s… especially when it comes to a wellness regimen!

CHIME IN: What are your go-to foods, supplements, herbs, etc. during pregnancy? Do you have any tips or tricks that help make having a healthy pregnancy more feasible? Please share in the comments below! I’d love to hear from you.

Holistic & Healthy Pregnancy Help!

If you’re like me, eating healthy and taking care of myself holistically wasn’t always easy. There was a lot of jumping on and off the bandwagon until I got on and started driving myself!

I’d love to help you develop a pregnancy wellness regimen from healthy meal planning to supplement suggestions! Simply fill out the form below and let’s get started!


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