2. Trimester
Week 25: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Protein 1.2 g/kg body weight
- ●Calcium 1200 mg/day
- ●B12 4 µg/day
Foods to enjoy now
- ✓Quark breakfast with berries — protein and calcium
- ✓Whole-grain pasta with pesto and pine nuts — complex carbs
- ✓Beef strips with mushrooms and rice — B12 and iron
- ✓Sardines with lemon on whole-grain bread — calcium, protein, 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
Warm lemon water in the morning — gentle on digestion, especially helpful if nausea returns late second trimester.
Common concerns and tips
Heartburn intensifies — baby pushes upward. Smaller meals, upright posture after eating, no greasy or spicy foods in the evening.
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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