30 Weeks Pregnant

Your baby this week

Your baby is about the size of a large cabbage, approximately 15.7 inches long and weighing around 3 pounds. Baby is now gaining about half a pound per week as fat accumulates rapidly under the skin, filling out those adorable newborn chubby cheeks and limbs. Red blood cells are now being produced by the bone marrow instead of the spleen, marking an important developmental milestone in the baby's blood-forming system. The lanugo (fine body hair) is starting to disappear as body fat takes over the job of temperature regulation. Brain development is in overdrive — the brain's wrinkled, grooved surface continues to expand, and the baby can now process information from all five senses, respond to pain, and even show preferences for certain sounds and flavors.

How you may feel

Feeling breathless is very common now as your uterus sits high under your rib cage, reducing the space available for your lungs to expand fully. Your baby is crowding your internal organs, which can cause a range of discomforts including frequent urination, heartburn, and a feeling of fullness after eating small amounts. Fatigue makes a strong comeback as the physical demands of carrying extra weight, disrupted sleep, and increased metabolic needs take their toll. Mood swings may return as hormones shift again and anxiety about the approaching birth and parenthood intensifies. You may notice Braxton Hicks contractions becoming more frequent and sometimes more noticeable, though they should still be irregular and painless.

Common symptoms

• Baby is running out of room — movements feel more like rolls and stretches than kicks.
• Pelvic pressure increases as baby drops lower in the pelvis.
• Heartburn may peak — the uterus pushes stomach contents up constantly.

This week's tips

Rest whenever you need to — listen to your body and don't push through exhaustion. Naps are genuinely beneficial and not a sign of laziness. Eat 5-6 smaller meals throughout the day instead of 3 large ones, as your compressed stomach can't handle big portions comfortably. Continue gentle exercise like walking and swimming, which can actually boost your energy levels and help with sleep quality. Finalize your birth plan and share it with your healthcare provider and birth partner. Start pre-washing baby clothes, blankets, and crib sheets in fragrance-free, baby-safe detergent so they're ready when baby arrives.

Eating well

• Eat antioxidant-rich foods like blueberries, tomatoes, and dark leafy greens.
• Include healthy fats from salmon, walnuts, and olive oil for baby's brain development.
• Avoid eating within 2 hours of bedtime to minimize nighttime reflux.

Nutrition focus

• Baby is storing iron for the first 6 months of life — your intake is critical now.
• DHA (200–300 mg/day) supports the massive brain growth happening this trimester.

Everyday wellbeing

• Practice breathing techniques for labor — slow, deep breaths during Braxton Hicks.
• Finalize your hospital bag: ID, insurance, charger, toiletries, going-home outfit.
• Continue gentle exercise — even short walks help with circulation and mood.

For your partner

If you haven't started preparing the nursery, now is the time — assemble furniture, wash and organize baby clothes, and set up the diaper changing station. Help her conserve energy by taking over physically demanding household tasks like vacuuming, carrying groceries, and laundry. Practice the drive to the hospital at different times of day so you know the fastest routes and where to park. Consider preparing and freezing some meals now — you'll both be grateful to have easy dinners ready during those exhausting first weeks with a newborn.

Signs to mention to your provider

• Decreased fetal movement — fewer than 10 kicks in 2 hours needs immediate evaluation.
• Protein in your urine combined with high blood pressure — preeclampsia warning.
• Vaginal bleeding in the third trimester may indicate placenta previa or abruption.

Disclaimer: BabyBerry is for general information and self-tracking. It is not a medical device and does not provide medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.

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