What to eat at 29 weeks of pregnancy for optimal health

November 15, 2025 •

3 min read

As a developing baby grows to the size of an acorn squash at 29 weeks of pregnancy, its nutritional needs increase significantly. This marks the beginning of the third trimester, a crucial period where a mother's diet directly fuels rapid weight gain and organ maturation. Understanding what to eat at 29 weeks of pregnancy can help you manage common symptoms and provide the essential building blocks for a healthy baby.

Quick Summary

This article outlines the key nutritional requirements and dietary recommendations for pregnant individuals at 29 weeks. It covers essential vitamins, minerals, healthy food choices, and strategies to manage common cravings and discomforts during the third trimester.

Key Points

Increase Iron Intake: Crucial for increasing blood volume and preventing anemia, sourced from lean meats, legumes, and fortified cereals.
Prioritize Calcium: Supports rapid fetal bone development and maintains maternal bone density, found in pasteurized dairy, leafy greens, and fortified foods.
Add Omega-3 Fatty Acids: Essential for your baby's brain and eye development, from sources like oily fish, walnuts, and chia seeds.
Consume More Fiber: Helps manage common third-trimester issues like constipation and hemorrhoids, available in whole grains, fruits, and vegetables.
Adopt Healthier Snack Swaps: Manage cravings with nutritious options like yogurt with berries or hummus with veggies, avoiding processed, sugary, and high-fat snacks.
Eat Smaller, More Frequent Meals: Helps alleviate heartburn and indigestion, which are common symptoms as your uterus expands and presses on your stomach.

Essential Nutrients for the Third Trimester

At 29 weeks, your baby is entering a rapid growth phase, particularly in brain and bone development. This increases your need for specific nutrients. Focusing on these will support your baby's progress and maintain your own health.

Iron: Fueling Oxygen Delivery

Your blood volume has increased substantially, and adequate iron is vital for producing more red blood cells to transport oxygen to both you and your baby. Iron deficiency can lead to anemia, causing fatigue and other complications. Sources include lean red meat, poultry, fortified cereals, legumes, and dark leafy greens. Pair these with Vitamin C-rich foods like oranges or bell peppers to enhance absorption.

Calcium and Vitamin D: Building Bones and Teeth

With your baby's skeleton strengthening, they will draw calcium from your body if your intake is insufficient, potentially weakening your bones. Ensure a steady supply with pasteurized dairy products, fortified plant-based milks, tofu, and leafy greens like kale. Vitamin D, found in oily fish and fortified foods, is necessary for your body to absorb calcium effectively.

Protein: For Growth and Repair

Protein is the building block for your baby's muscles, organs, and tissues, as well as your own growing body. Excellent sources include eggs, lean meat, fish (ensure it's cooked thoroughly), lentils, and nuts. Aim for protein with every meal and snack to support continuous development.

Omega-3 Fatty Acids: Brain and Eye Development

Omega-3s, especially DHA, are critical for your baby's brain and eye development. Oily fish such as salmon and sardines are the most bioavailable sources. For plant-based options, include walnuts, chia seeds, and flaxseed. The NHS recommends no more than two portions of oily fish per week.

Fiber: Combating Third-Trimester Discomfort

Constipation and hemorrhoids are common symptoms at 29 weeks due to hormonal changes and pressure from the growing uterus. Fiber-rich foods like fruits, vegetables, and whole grains help regulate digestion. Whole-wheat bread, brown rice, and oats are great additions.

Managing Common Third-Trimester Challenges

Navigating dietary changes in the third trimester often involves addressing new cravings, managing heartburn, and maintaining energy levels.

Healthy Ways to Handle Cravings

Cravings can become more intense or unusual in the third trimester. Instead of indulging in unhealthy choices, opt for nutritious swaps:

Sweet Cravings: Reach for a bowl of Greek yogurt with berries or a handful of dried fruit instead of processed sweets.
Salty Cravings: Try baked chickpeas, air-popped popcorn, or whole-grain crackers with cheese instead of high-sodium chips.
Dairy Cravings: A smoothie with pasteurized milk, yogurt, and fruit satisfies the craving while providing calcium.

Tips for Heartburn and Indigestion

As your baby pushes against your stomach, heartburn can become more frequent. To minimize discomfort:

Eat smaller, more frequent meals throughout the day.
Avoid lying down immediately after eating.
Limit spicy, fried, and high-fat foods.

Sample Meal Plan for 29 Weeks

A balanced daily plan at 29 weeks should incorporate the essential food groups and nutrients. This sample plan provides a framework:

Comparison Table: Healthy vs. Less Healthy Snack Choices

To help make better decisions, here’s a quick comparison of common snacks:


Snack Type	Healthy Choice	Less Healthy Alternative
Sweet	Greek yogurt with berries and nuts	Sugary biscuits or cakes
Salty	Hummus with carrot and cucumber sticks	Potato chips or salty pretzels
Crunchy	Roasted chickpeas with paprika	Fried onion rings
Carb-based	Whole-wheat toast with avocado	Refined white bread with butter

Conclusion: Fueling the Final Stretch

Proper nutrition at 29 weeks of pregnancy is vital for both your health and your baby's final developmental push. By prioritizing nutrient-dense foods like lean proteins, whole grains, fruits, vegetables, and pasteurized dairy, you can ensure a steady supply of iron, calcium, and Omega-3s. Managing cravings with healthier alternatives and adopting smart eating habits to combat heartburn will make this crucial period more comfortable. Remember to drink plenty of water and stay hydrated. As you approach the final weeks, continue to focus on a balanced, varied diet to build a strong foundation for a healthy baby and a successful delivery. For more resources on a healthy pregnancy, consult your healthcare provider and authoritative sources like the NHS website.

Frequently Asked Questions

At 29 weeks, your baby is growing rapidly, making iron, calcium, and omega-3 fatty acids particularly important. Iron helps transport oxygen, calcium supports bone development, and omega-3s are crucial for brain and eye growth.

During the third trimester, which starts around 29 weeks, you may need an extra 200 to 450 calories per day to support your baby's growth. This can be achieved with nutrient-dense additions like a bowl of oatmeal with fruit or a handful of nuts.

Manage cravings by opting for healthier alternatives that address the core craving. For sweet cravings, try fruit or yogurt. For salty cravings, choose nuts or air-popped popcorn. Ensure you have regular, balanced meals to prevent intense hunger that can trigger cravings.

Foods to avoid include raw or undercooked meat and fish, unpasteurized dairy products, high-mercury fish (e.g., shark, swordfish), and excessive caffeine. Always ensure all meat, eggs, and fish are thoroughly cooked.

It is generally recommended to limit caffeine intake to 200 mg per day or less during pregnancy, which is roughly equivalent to one 12-ounce cup of coffee. Higher levels of caffeine may lead to complications like low birth weight.

Constipation is common in the third trimester due to hormonal changes and the pressure of the expanding uterus. Increasing your intake of fiber-rich foods like fruits, vegetables, and whole grains, along with drinking plenty of water, can help.

If you cannot have dairy, you can get calcium from fortified plant-based milks and cereals, tofu, leafy greens like kale and broccoli, and beans. Taking an unsweetened, calcium-fortified version of a dairy alternative is recommended.