3. Trimester
Week 40: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Iron 30 mg/day (reserves for birth)
- ●Magnesium 350 mg/day
- ●Carbs as energy source
Foods to enjoy now
- ✓Dates (6 per day) — energy reserve
- ✓Honey on whole-grain bread — quick energy
- ✓Bananas — potassium and quick carbs
- ✓Rice cakes with nut butter — easy to digest
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
Isotonic drinks without artificial sweeteners: coconut water or water with a pinch of salt and lemon.
Common concerns and tips
Due date reached. Don't eat before birth? Myth — moderate, easy-to-digest food is allowed and important (energy reserves). Follow hospital guidelines.
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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