3. Trimester
Week 29: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Omega-3 (DHA) 300 mg/day (brain development in final stretch)
- ●Iron 30 mg/day
- ●Vitamin D 20 µg/day
Foods to enjoy now
- ✓Salmon, herring, mackerel 2× per week — DHA
- ✓Walnuts, flax, chia — plant omega-3
- ✓Beef in small portions — iron
- ✓Eggs and dairy — vitamin D and protein
What to avoid
- ●Continue to avoid raw meat, raw-milk cheese and raw fish
- ●High-mercury fish (swordfish, shark, king mackerel)
- ●Keep caffeine below 200 mg per day
- ●High-sodium ready meals — edema and high blood pressure risk
- ●Very sugary drinks — gestational diabetes risk
- ●Alcohol — no exceptions
Hydration
3 l of fluid per day — amniotic fluid production stays high. Watch for edema: drinking less doesn't "help".
Common concerns and tips
Baby's brain volume is growing rapidly — DHA is critical now. If you dislike fish: consider algae-oil DHA supplement.
These recommendations follow DGGG, BZgA, NHS and WHO guidelines. They do not replace individualised medical advice. For gestational diabetes, allergies, or special dietary needs, consult your midwife or OB/GYN.
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