3. Trimester
Week 34: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Iron 30 mg/day (reserves for birth)
- ●Protein 1.3 g/kg body weight
- ●Vitamin K 60 µg/day
Foods to enjoy now
- ✓Lean beef with spinach and bell pepper — heme iron, vitamin K, vitamin C
- ✓Chicken soup with barley and vegetables — filling, easy to digest
- ✓Lentil soup — plant iron and fibre
- ✓Cheese sandwich with tomato — quick calcium-rich meal
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
Iron-boost drink: 200 ml orange juice + 1 tsp beet syrup — highly available iron with vitamin C.
Common concerns and tips
Blood loss during birth is normal — good iron reserves help recovery. Watch blood pressure: preeclampsia risk rises in late third trimester.
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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