3. Trimester
Week 31: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Iron 30 mg/day
- ●Vitamin K 60 µg/day (blood clotting)
- ●Choline 480 mg/day
Foods to enjoy now
- ✓Kale and spinach — vitamin K and folate
- ✓Well-cooked eggs — choline
- ✓Ground beef — iron
- ✓Broccoli and Brussels sprouts — vitamin K, folate
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
For heartburn: small sips throughout the day, not large amounts with meals. Warm water before eating is calming.
Common concerns and tips
Breathlessness increases — baby pushes on diaphragm. Smaller meals, don't overfill. Vitamin K is important for birth — cover via food, not supplements.
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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