2. Trimester
Week 17: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Iron 25–30 mg/day (blood volume rises)
- ●Vitamin C 105 mg/day (aids iron absorption)
- ●Folate 600 µg/day
Foods to enjoy now
- ✓Lean beef with bell pepper — heme iron plus vitamin C
- ✓Millet and quinoa — plant iron
- ✓Citrus fruits with cereal — boosts iron absorption up to 3×
- ✓Dark chocolate (70%+) in moderation — iron and magnesium
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
Freshly squeezed (pasteurised) orange juice with iron supplement triples absorption. Keep 2 h distance from coffee/tea.
Common concerns and tips
Routine blood work check from week 16–20. If iron deficiency: discuss supplementation with OB/GYN. Avoid self-prescribing high doses.
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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