1. Trimester
Week 1: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Folate 400–800 µg/day (essential for neural tube development)
- ●Iodine 150 µg/day
- ●Iron from whole grains and legumes
Foods to enjoy now
- ✓Leafy greens (spinach, lamb's lettuce, kale) — natural folate
- ✓Whole grains — B vitamins and fibre
- ✓Legumes (lentils, chickpeas) — folate and iron
- ✓Nuts and seeds — omega-3 and magnesium
What to avoid
- ●Raw or undercooked meat (tartare, carpaccio, rare steak) — toxoplasmosis and listeria risk
- ●Raw-milk cheese (Camembert, Brie, raw-milk feta) and unpasteurised dairy — listeria
- ●Raw fish (sushi, sashimi) and cold-smoked salmon — listeria and parasites
- ●Liver and liver pâté in large amounts — vitamin A excess (embryotoxic)
- ●Alcohol in any form — no safe threshold in early pregnancy
- ●Unwashed fruit and vegetables — toxoplasmosis risk
Hydration
1.5–2 litres of water or unsweetened tea daily. Reduce coffee to 1–2 cups — caffeine below 200 mg/day.
Common concerns and tips
Many women don't know they're pregnant in week 1. If you're planning or suspect pregnancy: start folate immediately — neural tube development begins as early as week 3–4.
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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