2. Trimester
Week 22: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Calcium 1000 mg/day
- ●Vitamin D 20 µg/day
- ●Vitamin K 60 µg/day
Foods to enjoy now
- ✓Kale and spinach — vitamin K and calcium
- ✓Sardines with whole-grain bread — calcium with edible bones
- ✓Eggs — vitamin D and protein
- ✓Salmon and mackerel — vitamin D plus DHA
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
15 minutes of daily sunlight + vitamin D-rich food — consider supplementation especially in winter.
Common concerns and tips
Vitamin D deficiency is the rule, not the exception, in northern latitudes. 20 µg (800 IU) daily is considered safe — discuss higher doses with doctor.
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.