2. Trimester
Week 23: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Protein 1.2 g/kg body weight
- ●Zinc 10 mg/day
- ●Selenium 60 µg/day
Foods to enjoy now
- ✓Brazil nuts (2–3 per day) — top selenium source
- ✓Pumpkin seeds — zinc and magnesium
- ✓Ground beef with whole-grain pasta — zinc and iron
- ✓Sea fish 2× per week — selenium and iodine
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
Coconut water as natural electrolyte source — great on hot days or after light exercise.
Common concerns and tips
From week 24, baby is considered viable outside the womb. Nutrition is now foundation for lung maturation. No crash diets.
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.