3. Trimester
Week 32: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Protein 1.3 g/kg body weight
- ●Omega-3 (DHA) 300 mg/day
- ●Iron 30 mg/day
Foods to enjoy now
- ✓Salmon with quinoa and grilled vegetables — complete meal
- ✓Cottage cheese with pineapple and walnuts — protein and enzymes
- ✓Millet porridge with almond butter and berries — iron, protein, antioxidants
- ✓Chickpea curry with spinach — plant protein and iron
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
High-water foods (melon, cucumber, soups) ease the stomach — hydration without feeling full.
Common concerns and tips
Braxton-Hicks contractions can appear now — practice contractions. Drink plenty when they occur. If regular and painful: midwife/doctor.
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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