1. Trimester
Week 10: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Folate 600 µg/day
- ●Iodine 150–200 µg/day (fetal thyroid starts)
- ●Omega-3 (DHA) 200 mg/day
Foods to enjoy now
- ✓Pollock and cod (cooked) — iodine and DHA
- ✓Iodised table salt when cooking
- ✓Seaweed in small amounts — natural iodine (note: too much = overdose)
- ✓Plain yoghurt with flax seeds — omega-3
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
Fennel-anise tea can ease bloating, common in the first trimester. No more than 2–3 cups daily.
Common concerns and tips
The embryo's thyroid begins producing its own hormone — iodine is now critical. 100–150 µg iodide daily as a supplement is recommended by most 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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