3. Trimester
Week 38: 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
- ●Magnesium 350 mg/day
Foods to enjoy now
- ✓Salmon fillet with rice and vegetables — DHA and complex carbs
- ✓Almonds and dates as snacks — magnesium, iron, energy
- ✓Sweet potato bake — beta-carotene and carbs
- ✓Chicken soup — easy to digest, nourishing
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
Fresh coconut or coconut water — natural electrolytes, for heat or late nausea.
Common concerns and tips
First contractions can begin anytime. Keep small snacks handy (dates, nuts, whole-grain bars) — for energy during labor.
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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