2. Trimester
Week 20: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Protein 1.1 g/kg body weight
- ●Iron 27 mg/day
- ●Iodine 200 µg/day
Foods to enjoy now
- ✓Cooked pollock with potato and spinach — iodine, iron, DHA
- ✓Chickpea wrap with hummus — plant protein
- ✓Well-done beef steak with salad — heme iron
- ✓Overnight oats with chia, berries, yoghurt — well-rounded nutrients
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
Watermelon is 92% water — great summer hydration source with lycopene and potassium.
Common concerns and tips
Halfway there! Weight gain so far ideally 5–7 kg (for normal pre-pregnancy weight). If far off: discuss with midwife/doctor — don't diet on your own.
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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