What to eat in your last 4 weeks of pregnancy

Meet our expert: Dr Nicole Avena, neuroscientist and author of What to Eat When You’re Pregnant (£8.49, Ten Speed Press). 
Tempting as it might be to tuck into comforting junk food in late pregnancy, feeding your body with the right nutrients can make a significant difference to you and your baby at this stage.
Making wise nutritional choices can alleviate late pregnancy symptoms, help prepare your body for labour and boost your baby’s development. .


Many women experience heartburn in late pregnancy. This occurs because your oesophageal sphincter muscle, which stops acid coming back up from your stomach, is more relaxed, due to increased progesterone levels. ‘Avoid fried and spicy foods, because these will exacerbate the problem,’ advises Dr Nicole. ‘Aim for high-fibre choices instead, such as squash.’ Acorn squash is particularly high in fibre, but the more widely available butternut squash is also worth putting on your shopping list.


‘Your baby continues to absorb the DHA [an omega-3 fatty acid] from your diet in the last weeks of pregnancy, and this aids his brain development,’ says Dr Nicole. ‘And salmon is a great source of this. With 1.46 grams of DHA per 100 grams, just one serving has more than twice the required daily amount.’ Do take note of NHS advice though that pregnant women should not have more than two portions of oily fish per week due to concerns about pollutants.

Yoghurt fortified with Vitamin D

Craving something sweet and indulgent? Both Yoplait and Marks and Spencer have yoghurt ranges with added vitamin D. The yoghurt contains calcium, and the vitamin D helps your body absorb it. ‘Calcium absorption increases significantly during the last trimester as your baby builds his bones,’ explains Dr Nicole.

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Baby Food Timeline

  When my son turned 4 months old, I knew he was ready for solid (super mashed, pureed) baby food; he had 2 teeth, he was confidently crawling without his belly touching the ground, he was showing interest in the food I was eating and he was almost able to truly sit up on his own without help. Plus… he was super active, and hungry every two hours – food needed to be added to his diet. Many forums do suggest that you wait until your child is at least 6 months of age before introducing solid foods to deter any possibility of food allergy, and to ensure that baby is able to swallow and digest the food appropriately. With my pediatrician’s input, however, we decided that Kaden was ready before that point.

The following infographic visually shows which foods are okay for baby to have, and at what ages. We have always recommended all organic foods for your child, especially as their tiny little bellies are still developing (nasty pesticides and such aren’t a good mix for all that), but go with your gut and do what you feel is best for your child – we promise, we’re not telling you how to raise your kids. Remember that all fruits and vegetables should be washed thoroughly  before introducing to baby.

We do want to remind all mommies and daddies out there that once a new food is introduced, to continue feeding your little ones that food ONLY for a minimum of four days – this way, if your child does have an allergic reaction, you will know exactly what triggered it.

All of these suggestions have been approved by our Pediatrician, but always be sure to talk to your child’s doctor before introducing any kind of food and get their opinion. You know your child better than anyone else, so also keep in mind the textures, size, and chewiness of certain foods, and how you feel your child will be able to chew or gum these items. Let Welldy or I know in the comments if you have any questions at all regarding our food timeline, or about any questions you may have on the introduction of foods for your baby in general!

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Baby Girls’ Full Flower Print Buttons Ruffles Romper Bodysuit with Headband

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