3. Trimester
Week 35: 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
- ●Folate 600 µg/day
Foods to enjoy now
- ✓Low-fat quark with berries and flax — protein, calcium, fibre
- ✓Egg sandwich with avocado and tomato — protein, choline, healthy fats
- ✓Red lentil soup with turmeric — iron, folate, anti-inflammatory
- ✓Oats with almond milk and banana — slow energy
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
Raspberry leaf tea (only from week 35, not earlier!) — traditionally for birth preparation, 1–2 cups daily.
Common concerns and tips
Final stretch. Prenatal check-ups become more frequent. Raspberry leaf tea only from week 35 — may trigger contractions earlier.
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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