2. Trimester
Week 19: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Calcium 1000 mg/day
- ●Magnesium 310 mg/day
- ●B-complex vitamins
Foods to enjoy now
- ✓Yoghurt with banana and almonds — calcium and magnesium
- ✓Whole-grain bread with cheese and tomato — balanced meal
- ✓Kidney bean salad — B vitamins and protein
- ✓Dark leafy greens with lemon — folate and vitamin C
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
Infused water with berries, cucumber, ginger — let steep overnight for flavour without sugar.
Common concerns and tips
Anatomy scan (detailed ultrasound) usually in week 19–22. Eat well beforehand: baby moves more when your energy is stable.
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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