2. Trimester
Week 18: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Protein 1.1 g/kg body weight
- ●Omega-3 (DHA) 200–300 mg/day
- ●Choline 480 mg/day (brain development)
Foods to enjoy now
- ✓Eggs (well-cooked) — top choline source at 250 mg per egg
- ✓Chicken breast and turkey — lean protein
- ✓Salmon 1–2× per week — DHA and protein
- ✓Soybeans and tofu (heated) — plant 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
Soups as fluid and mineral source — especially chicken or vegetable broth with barley.
Common concerns and tips
First fetal movements felt (usually week 18–22). Choline is often overlooked — 1–2 eggs daily cover the need well. For vegetarians: quinoa, broccoli, soybeans.
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.