3. Trimester
Week 39: 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
- ✓Porridge with fruit — gentle start to the day
- ✓Lentil-potato soup — plant iron, easy to digest
- ✓Quark with honey — protein and calcium
- ✓Whole-grain rice with chicken and broccoli — complete 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
Well hydrated into labor: 2.5 l throughout the day, but don't overfill before sleep.
Common concerns and tips
Just before due date. Many women have cravings or no appetite — both normal. Small frequent snacks beat large meals.
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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