2. Trimester
Week 27: 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
- ●Omega-3 (DHA) 300 mg/day
Foods to enjoy now
- ✓Greek yoghurt with flax seeds — protein, calcium, omega-3
- ✓Salmon fillet with broccoli and quinoa — complete meal
- ✓Almond-milk smoothie with banana and chia — calcium and DHA
- ✓Avocado toast with egg — healthy fats, choline, protein
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
Drink less in the evening (reduce after 7 pm) — night-time urination increases. Drink plenty during the day.
Common concerns and tips
End of second trimester. OGTT rules out gestational diabetes. If diagnosed: consult with diabetologist — don't cut carbs on your own.
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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