3. Trimester
Week 36: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Iron 30 mg/day
- ●Omega-3 (DHA) 300 mg/day
- ●Vitamin C 105 mg/day
Foods to enjoy now
- ✓Salmon with broccoli and sweet potato — DHA, vitamin C, beta-carotene
- ✓Beef tacos with bell pepper — iron plus vitamin C
- ✓Dates (3–5 per day from week 36) — studies suggest: may ease labor
- ✓Smoothie with spinach, pineapple, ginger, yoghurt — anti-inflammatory
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
2.5–3 l of fluid. Keep amniotic fluid production stable. If drinking less: inform midwife.
Common concerns and tips
Dates study (2011, Al-Kuran et al.) suggests: 6 dates/day from week 36 may shorten labor. Not definitive, but harmless and nutrient-rich.
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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