2. Trimester
Week 24: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Iron 30 mg/day
- ●Omega-3 (DHA) 300 mg/day
- ●Folate 600 µg/day
Foods to enjoy now
- ✓Fatty sea fish (salmon, herring) 2× per week — DHA for lung maturation
- ✓Beef liver ONLY occasionally (max 1× per month) — iron source despite vitamin A caution
- ✓Lentil and bean dishes — plant iron and protein
- ✓Chia pudding — omega-3 and fibre
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
2.5 l of fluid — more in heat or with activity. Mix your own isotonic drink without sugar/sweeteners: water + pinch of salt + lemon.
Common concerns and tips
Glucose tolerance test (OGTT) is due in week 24–28. Don't self-prep by cutting sugar — that skews the result. Eat normally.
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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