3. Trimester
Week 33: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Calcium 1200 mg/day
- ●Vitamin D 20 µg/day
- ●Omega-3 (DHA) 300 mg/day
Foods to enjoy now
- ✓Fatty sea fish — DHA and vitamin D
- ✓Hard cheese (Parmesan, Emmental) — high calcium
- ✓Sardines with edible bones — extremely calcium-rich
- ✓Breakfast by a sunny window — vitamin D boost
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
Coconut water (natural electrolytes) if short of breath or with low blood pressure.
Common concerns and tips
Birth preparation is in full swing — nutrition must stay solid. No crash dieting, no calorie counting. Gather energy now, don't cut.
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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