4 Recipes Rich in Iodine for the Third Trimester of Pregnancy

You have only 3 more months of pregnancy to go, but by no means should you relax your standard of care. To help you with your diet, here are four great recipes rich in iodine, which is fundamental for you and your child's health.
4 Recipes Rich in Iodine for the Third Trimester of Pregnancy

Last update: 18 December, 2018

During the third trimester of pregnancy, the nutritional needs established during the previous months still hold true. But for this last stage of your baby’s development, iodine remains a key element. Here are four recipes rich in iodine for the third trimester of pregnancy.

The importance of iodine for the mother and the fetus

Iodine represents a fundamental nutrient during pregnancy. The main reason is that it greatly contributes to the child’s cerebral maturation.

The thyroid hormone also requires iodine for its production. In the beginning of pregnancy, the mother’s thyroid gland is responsible for generating this hormone for her baby. Later on, during the fourth month, the fetus performs this process on its own.

Possible consequences of a lack of iodine

A lack of iodine can cause serious consequences for the health of women and their children. Not only can it generate cognitive problems in the baby, but it can also trigger a miscarriage or premature birth.

Hypothyroidism in pregnancy is another possible consequence. That’s why it’s so important to take in the recommended dose of this element.

Are iodine supplements necessary?

In most cases, yes, iodine supplements are necessary. It’s very difficult to get the recommended daily dose through diet alone. On average, pregnant women require no less than 250 micrograms of iodine per day.

Regardless, this is something your doctor must evaluate through routine check-ups. Only your doctor should prescribe iodine supplements.

Recipes rich in iodine for the third trimester of pregnancy

Recipes rich in iodine for the third trimester of pregnancy have no lack of good taste or other necessary components of good nutrition. So, leave behind your preconceived notions and enjoy these delicious dishes.

1. Spinach salad with apples and dates


  • 1 orange
  • 6 dates
  • 1 apple
  • 5 handfuls of spinach
  • Options: crispy almonds


  • Wash the spinach and put it in your salad bowl.
  • Peel and cut the apple and orange into segments. Place them into the salad bowl.
  • Split the dates in half and remove the pit. Add them to the salad.
  • You can also add crunchy almonds to the salad.
4 Recipes Rich in Iodine for the Third Trimester of Pregnancy

“Recipes rich in iodine for the third trimester of pregnancy strengthen both the mother and the baby.” 

2. Tuna salad sandwich


  • Vinegar
  • 2 boiled eggs
  • Lemon juice
  • Pepper (optional)
  • Lettuce (to taste)
  • 2 tablespoons mustard
  • 6 slices of whole grain bread
  • 1 can of tuna
  • 1/2 cup finely chopped onion
  • 1 tomato
  • 1 tablespoon of olive oil
  • 2 tablespoons light mayonnaise


  • Boil the eggs for 10-12 minutes. Then, place them in cold water until cool enough to peel.
  • Wash the vegetables and cut the tomato into slices. Rip the lettuce by hand and chop the onion finely.
  • Open the can of tuna and place tuna in a bowl.
  • In another bowl, mix the mayonnaise, lemon and mustard.
  • Mix this sauce with the tuna and egg.
  • Assemble the sandwich with all the ingredients.
  • As a final touch, you can brown the sandwich on both sides in a pan with just a little oil.

“Not only can a lack of iodine generate cognitive problems for the baby, but it can also trigger a miscarriage or premature birth.” 

3. Toast with carrot and walnut pate


  • 1 pinch of salt
  • 3 carrots
  • 2 cloves of garlic
  • 1 pinch of pepper
  • 2 tablespoons walnut
  • 1 slice of bread
  • 2 teaspoons olive oil


  • Wash and peel carrots.
  • Cook the carrots in water until they’re very soft.
  • Blend them with garlic, olive oil, nuts, salt and pepper.
  • Toast a slice of bread and spread the pate on top.
  • Garnish with pieces of walnut and pepper (if desired).

4. Beef fillet with rice

4 Recipes Rich in Iodine for the Third Trimester of Pregnancy


  • Salt
  • 1 onion
  • Fresh parsley
  • 1 clove garlic
  • 1 green pepper
  • 7 ounces rice
  • 1-2 tomatoes
  • 1 pound veal fillet
  • 4 tablespoons olive oil


  • Cut the meat into strips and lightly fry in a paella pan with a little olive oil.
  • Add the vegetables, chopped into small cubes.
  • Also fry the pepper, onion and tomato. Then, add them to the paella pan together with the previously crushed parsley.
  • Add the rice and cook a little with the other ingredients.
  • Add twice as much water as rice. Then, add salt. Then, let it cook for 20 minutes.
  • When it’s half cooked, add the pepper cut into strips and optionally add peas.
  • Boil over low heat until ready.

Finally, you must remember that fatigue can be felt at this stage. It’s normal. In addition to other changes, the increase in body weight demands great effort from women.

That’s why the caloric and energetic content of the recipes increases with respect to these final months. However, they still represent healthy options for the last 90 days until the child’s arrival.

We hope that these recipes rich in iodine for the third trimester of pregnancy will help you arrange your menu during this important stage. Of course, you can always make adjustments as needed, but remember that your health and your baby’s always come first.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Chittimoju SB., Pearce EN., Iodine deficiency and supplementation in pregnancy. Clin Obstet Gynecol, 2019. 62 (2): 330-338.
  • Zimmermann MB., The importance of adequate iodine during pregnancy and infancy. World Rev Nutr Diet, 2016. 115: 118-24.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.