1. Trimester
Week 2: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Folate 400–800 µg/day
- ●Iodine 150 µg/day
- ●Vitamin D 20 µg/day (especially in winter)
Foods to enjoy now
- ✓Iodised salt and cooked sea fish — iodine supply
- ✓Whole-grain bread with low-fat quark — folate and protein
- ✓Berries and citrus — vitamin C improves iron absorption
- ✓Dairy (pasteurised) — calcium
What to avoid
- ●Raw or undercooked meat (tartare, carpaccio, rare steak) — toxoplasmosis and listeria risk
- ●Raw-milk cheese (Camembert, Brie, raw-milk feta) and unpasteurised dairy — listeria
- ●Raw fish (sushi, sashimi) and cold-smoked salmon — listeria and parasites
- ●Liver and liver pâté in large amounts — vitamin A excess (embryotoxic)
- ●Alcohol in any form — no safe threshold in early pregnancy
- ●Unwashed fruit and vegetables — toxoplasmosis risk
Hydration
Spread water intake throughout the day — start with a glass before breakfast.
Common concerns and tips
Around ovulation, nutritional foundation matters most. Focus on balanced, nutrient-dense eating — even before pregnancy is confirmed.
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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