2. Trimester
Week 21: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Iron 27–30 mg/day (demand rising)
- ●Copper 1.5 mg/day
- ●Vitamin C for iron absorption
Foods to enjoy now
- ✓Cashews and almonds — copper and healthy fats
- ✓Beef with bell pepper and onion — iron plus vitamin C
- ✓Amaranth and quinoa — iron-rich pseudocereals
- ✓Prunes and dates — iron and fibre (constipation prevention)
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
2.3–2.5 l of fluid per day. Prune compote for breakfast if constipated.
Common concerns and tips
Constipation is now common — progesterone slows gut transit. Fibre, dried fruit, water. No laxatives without medical advice.
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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