2. Trimester
Week 14: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Protein 1.1 g/kg body weight
- ●Calcium 1000 mg/day
- ●Magnesium 310 mg/day
Foods to enjoy now
- ✓Sardines (pasteurised/canned) — calcium and omega-3
- ✓Whole-grain bread with hummus and veggies — protein and fibre
- ✓Pumpkin and sunflower seeds — magnesium and zinc
- ✓Oats with banana and nuts — filling and nutrient-dense
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
For calf cramps: more magnesium (nuts, whole grains) and 2–2.5 l of fluid daily.
Common concerns and tips
Your bump becomes visible. Calf cramps start for some — magnesium and enough water help prevent them. No "eating for two" — 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
Personalised info for your stage — free, no spam.