2. Trimester
Week 28: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Iron 30 mg/day
- ●Vitamin D 20 µg/day
- ●Folate 600 µg/day
Foods to enjoy now
- ✓Millet casserole with berries — plant iron and antioxidants
- ✓Red lentil soup with cumin — iron and fibre
- ✓Egg-spinach omelette (well-cooked) — iron, folate, choline
- ✓Salmon with sweet potato — DHA, vitamin D, beta-carotene
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
Anti-anemia drink: beetroot juice with orange juice 1:1 — iron plus vitamin C.
Common concerns and tips
Transition to third trimester. Blood work is checked (anti-D prophylaxis if Rh-negative). If low Hb: eat consistently iron-rich foods, not just supplements.
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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