2. Trimester
Week 16: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Calcium 1000 mg/day (tooth buds develop)
- ●Vitamin D 20 µg/day
- ●Phosphorus 700 mg/day
Foods to enjoy now
- ✓Hard cheese (Parmesan, Gouda, Emmental) — high calcium
- ✓Almonds as snacks — calcium and magnesium
- ✓Broccoli and kale — plant calcium
- ✓Sesame and tahini — calcium and healthy fats
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
Calcium-rich drinks: milk, fortified plant drinks, yoghurt shakes. Coffee and tea block calcium absorption — don't drink them with meals.
Common concerns and tips
Baby's tooth buds are forming — your calcium need stays high. Care for your own teeth: gum bleeding is common in pregnancy, don't ignore it.
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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