2. Trimester
Week 15: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Omega-3 (DHA) 200–300 mg/day (brain development)
- ●Iron 25–30 mg/day
- ●Vitamin D 20 µg/day
Foods to enjoy now
- ✓Salmon, herring, mackerel (all cooked) 2× per week — DHA
- ✓Walnuts and flax seeds — plant omega-3 (ALA)
- ✓Iron-rich combo: beef with bell pepper (vitamin C boosts absorption)
- ✓Beetroot and pumpkin — folate and beta-carotene
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
Smoothies with berries, banana and low-fat yoghurt — deliver fluid, vitamins and calcium together.
Common concerns and tips
Baby's brain is growing rapidly — omega-3 is crucial. If you don't eat fish: consider an algae-oil DHA supplement (vegan option).
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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