🌼 Third Trimester Checklist for Indian Moms (Weeks 28–40)

🩺 Medical & Health Essentials

 • Regular antenatal visits (every 2–3 weeks, then weekly from week 36)

 • Get your Growth Scan and Doppler (as advised by doctor)

 • Monitor baby’s movements daily (start kick counting by week 28)

 • Track BP, gestational diabetes, and swelling (PIH warning signs)

 • Continue Iron, Calcium, DHA supplements

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🥗 Indian Diet Tips

 • Include protein-rich foods: dal, paneer, eggs, sprouts

 • Add iron & calcium-rich foods: ragi, dates, sesame seeds, leafy greens

 • Stay hydrated with coconut water, jeera water, buttermilk

 • Eat small, frequent meals to ease digestion

 • Avoid too much salt, spicy food, raw papaya, or excess ghee

 • Limit refined sugar and caffeine intake

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🧘‍♀️ Body Care & Movement

 • Do gentle walks or prenatal yoga (if approved)

 • Practice squats or butterfly pose for easier labor (only if cleared)

 • Use pregnancy pillow, support belts for back & belly support

 • Moisturize belly, thighs to reduce itching/stretch marks

 • Get enough sleep — try left-side sleeping

 • Wear soft, loose cotton clothes and supportive maternity bras

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👜 Hospital Bag & Birth Prep

 • Pack hospital bag by Week 35 (mom + baby essentials)

 • Keep ID cards, insurance documents, scan reports ready

 • Choose your birthing partner (husband/mom/sister)

 • Decide between normal/C-section based on doctor’s advice

 • Learn about labor signs and false contractions (Braxton Hicks)

 • Attend antenatal classes if possible (online/offline)

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👶 Baby-Ready at Home

 • Wash baby clothes, bedding in gentle detergent

 • Set up diaper changing area & newborn sleeping space

 • Stock up: diapers, wipes, feeding bottles, baby care basics

 • Finalize baby name and plan baby announcement

 • Check vehicle for safe hospital travel plan

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❤️ Mental Wellness & Bonding

 • Talk and sing to your baby – they recognize your voice

 • Journal your birth affirmations or pregnancy feelings

 • Practice breathing techniques or meditation

 • Accept help from family – it’s okay to slow down

 • Plan postpartum support system – help at home, food, baby care

 • Celebrate with a small godh bharai / baby shower if you wish!