2. Trimester
Week 13: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Protein +10 g/day (total about 1.1 g/kg)
- ●Calcium 1000 mg/day
- ●Iron 20–30 mg/day
Foods to enjoy now
- ✓Quark and cottage cheese — protein and calcium
- ✓Lentil curry with whole-grain rice — iron and folate
- ✓Roasted chickpeas as snack — plant protein
- ✓Spinach omelette (well-cooked) — iron, folate, protein
What to avoid
- ●Raw meat, raw-milk cheese, raw fish remain off-limits (listeria, toxoplasmosis)
- ●High-mercury fish (swordfish, large quantities of tuna, shark)
- ●Caffeine above 200 mg per day (approx. 2 cups of coffee) — low birth weight risk
- ●Alcohol — continue to strictly avoid
- ●Unpasteurised juices and undercooked eggs (tiramisu, homemade mayo)
Hydration
Water with fresh mint and cucumber — refreshing alternative to lemonade. Helps with low blood pressure.
Common concerns and tips
Second trimester — often called the "golden phase". Nausea gone, energy back. Don't overeat: daily need rises only by about 250 kcal (not 500).
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
Personalised info for your stage — free, no spam.