1. Trimester
Week 11: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Folate 600 µg/day
- ●Protein +10 g/day
- ●Iron 20 mg/day
Foods to enjoy now
- ✓Chicken breast (well-cooked) — lean protein
- ✓Lentil bolognese — iron and folate
- ✓Whole-grain rice with veggie stir-fry — complex carbs
- ✓Tofu (heated) — plant protein
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
Unsweetened fruit tea counts — adds variety when water feels boring.
Common concerns and tips
Many women feel better from week 11 — nausea often eases. Not a free pass for craving-driven snacking: focus on quality over quantity.
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.
Weekly tips for you
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