What Should I Be Eating at 39 Weeks Pregnant? Your Guide to Final-Week Nutrition

October 25, 2025 •

4 min read

By 39 weeks, your baby is considered full-term and is packing on the last ounces of fat and developing its brain and lungs. So, what should I be eating at 39 weeks pregnant to provide the best possible support for this final stretch of development and prepare for labor?

Quick Summary

As pregnancy nears its end, focus on a diet rich in iron, fiber, lean protein, healthy fats, and hydrating fluids to prepare for labor and support your baby’s final development.

Key Points

Iron is Critical: In the last trimester, iron deficiency is common and can cause fatigue. Lean meat, lentils, and leafy greens are top sources.
Hydration and Fiber: Combat late-pregnancy constipation with ample water intake and high-fiber foods like whole grains, fruits, and vegetables.
Prioritize Protein: Protein is vital for your baby's final growth and your body's preparation for labor. Include lean meats, eggs, and dairy in your diet.
Don't Forget Healthy Fats: Omega-3 fatty acids from fish like salmon and plant sources like walnuts are crucial for fetal brain development.
Consider Dates: Some evidence suggests eating dates in the final weeks may aid labor, but consult your doctor first, especially if you have gestational diabetes.
Eat Small, Frequent Meals: Discomfort from the baby pushing on your stomach can be managed with smaller, more frequent meals throughout the day.

Essential Nutrients for the Final Stretch

Your baby is growing rapidly and your body is gearing up for childbirth, which is a marathon-like event. Proper nutrition now can make a significant difference in your energy levels and overall well-being. The key is to focus on nutrient-dense foods rather than just increasing calorie count, although you do need about 450 extra calories per day in this trimester.

Iron-Rich Foods to Combat Fatigue

Many pregnant women experience a dip in iron levels in their third trimester, leading to fatigue. Iron helps your red blood cells deliver oxygen to both you and your baby, so it is a crucial nutrient to prioritize. To increase your iron intake, focus on:

Lean Red Meat and Poultry: High in highly-absorbable heme iron.
Legumes: Lentils, chickpeas, and beans are excellent plant-based sources.
Dark Leafy Greens: Spinach, kale, and collard greens are packed with iron.
Fortified Cereals: Look for breakfast cereals and breads fortified with iron.
Vitamin C: Pair iron-rich plant foods with sources of vitamin C (like citrus or bell peppers) to boost absorption.

Fiber and Fluid to Ease Discomfort

Constipation is a common late-pregnancy issue caused by hormonal changes and pressure from the baby. A high-fiber diet paired with plenty of fluids is the best defense. Focus on:

Whole Grains: Oats, whole-wheat pasta, brown rice, and whole-grain bread.
Fruits and Vegetables: All fruits and vegetables, fresh or dried, are great sources of fiber. Prunes are particularly effective for constipation.
Legumes: Beans and lentils double up as a fantastic source of both fiber and protein.
Water: Staying hydrated is non-negotiable. Aim for at least eight to ten glasses of water a day, more if needed.

Proteins for Repair and Growth

Protein is the building block for your baby’s cells, tissues, and muscles. During the final weeks, a consistent supply supports both your baby's growth and your body's preparation for delivery and recovery.

Lean Meats: Chicken, turkey, and lean cuts of beef.
Fish: Low-mercury options like salmon, sardines, and trout provide both protein and essential omega-3 fatty acids.
Eggs: A versatile and complete protein source, also rich in choline.
Dairy: Greek yogurt, milk, and cheese offer high-quality protein and calcium.
Legumes and Nuts: Excellent plant-based protein sources.

Healthy Fats for Fetal Brain Development

Omega-3 fatty acids are critical for your baby's brain and eye development, and their intake is especially important during the third trimester.

Salmon: A top source of omega-3s.
Walnuts: One of the best plant-based sources.
Chia and Flax Seeds: Easily added to smoothies, yogurt, or oatmeal.
Avocados: A great source of monounsaturated fats, fiber, and potassium.

Table: Late-Pregnancy Nutrients at a Glance


Nutrient	Why You Need It	Food Sources
Iron	Supports red blood cell production, prevents anemia, and fights fatigue.	Lean red meat, lentils, fortified cereals, spinach.
Fiber	Prevents and relieves constipation, aids digestion.	Whole grains, fresh fruits, vegetables, beans.
Protein	Fuels baby’s growth and prepares your body for labor.	Chicken, fish, eggs, Greek yogurt, nuts.
Calcium	Builds baby’s bones and teeth, and supports your skeletal health.	Dairy products, leafy greens, fortified alternatives.
Omega-3s	Critical for baby’s brain and eye development.	Salmon, walnuts, chia seeds, avocados.
Choline	Essential for fetal brain and spinal cord development.	Eggs, milk, peanuts, soy products.
Hydration	Supports increased blood volume and relieves constipation.	Water, herbal teas, fruits with high water content.

The Role of Dates in Late Pregnancy

Some studies suggest that consuming dates in the final weeks of pregnancy may be beneficial for labor. Dates are rich in fiber, potassium, and natural sugars, providing an energy boost. While the evidence is not conclusive, some healthcare providers endorse eating a few dates a day during the last month of pregnancy. They may help promote cervical ripening and reduce the need for medical induction. Be sure to discuss this with your healthcare provider, especially if you have gestational diabetes. For more research, you can explore studies on the topic via authoritative sources like the National Institutes of Health.

Conclusion

At 39 weeks pregnant, your nutritional needs are at their peak. A strategic approach to eating, focusing on nutrient-dense whole foods, can help manage common third-trimester discomforts like fatigue and constipation while providing the critical nutrients for your baby's last developmental milestones. By prioritizing iron, fiber, protein, healthy fats, and hydration, you can ensure your body is well-fueled and ready for the incredible event of childbirth. Remember to eat smaller, more frequent meals to manage pressure on your stomach and always consult with your healthcare provider for personalized advice.

Frequently Asked Questions

Yes, in the third trimester, you typically need an extra 450 calories per day to support your baby's rapid growth and your body's demands.

Continue to avoid foods known to carry a risk of Listeria and other bacteria, such as unpasteurized dairy, raw or undercooked meats, and certain deli meats.

To reduce heartburn, try eating smaller, more frequent meals, and avoid spicy, greasy, or fatty foods. Also, avoid lying down immediately after eating.

While anecdotal evidence and tradition suggest some foods like dates might help, there is no food scientifically proven to safely induce labor. Always consult your healthcare provider before trying anything.

Some believe raspberry leaf tea can tone the uterus and aid labor. While it is generally considered safe in moderation during late pregnancy, it is essential to get your doctor's approval first.

No, eating spicy food is not a proven method to induce labor. It is more likely to cause heartburn and digestive discomfort, which are already common issues in the final weeks of pregnancy.

If you avoid dairy, you can get calcium from fortified plant-based milk alternatives, leafy green vegetables like kale and broccoli, tofu, and almonds.