3. Trimester
Week 30: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Protein 1.3 g/kg body weight
- ●Calcium 1200 mg/day
- ●Magnesium 350 mg/day
Foods to enjoy now
- ✓Quark, yoghurt, hard cheese — calcium and protein
- ✓Bananas, almonds, oats — magnesium
- ✓Chicken breast and turkey — lean protein
- ✓Pumpkin seeds as snacks — magnesium and zinc
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
Drink throughout the day, not large amounts at once. Sip by sip if short of breath.
Common concerns and tips
Night-time calf cramps common — magnesium helps, and not just via supplement: nuts, whole grains, bananas. Light edema is normal.
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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