1. Trimester
Week 3: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Folate 400–800 µg/day (neural tube starts forming)
- ●Omega-3 (DHA) 200 mg/day
- ●B12 3.5 µg/day — especially important on vegetarian diets
Foods to enjoy now
- ✓Fatty sea fish 1–2× per week (farmed salmon, herring) — DHA
- ✓Eggs (fully cooked) — choline and B12
- ✓Avocado — folate and healthy fats
- ✓Broccoli and Brussels sprouts — folate and vitamin C
What to avoid
- ●Raw or undercooked meat (tartare, carpaccio, rare steak) — toxoplasmosis and listeria risk
- ●Raw-milk cheese (Camembert, Brie, raw-milk feta) and unpasteurised dairy — listeria
- ●Raw fish (sushi, sashimi) and cold-smoked salmon — listeria and parasites
- ●Liver and liver pâté in large amounts — vitamin A excess (embryotoxic)
- ●Alcohol in any form — no safe threshold in early pregnancy
- ●Unwashed fruit and vegetables — toxoplasmosis risk
Hydration
Water with a lemon slice can help head off nausea tendencies that often begin in week 4–5.
Common concerns and tips
Implantation is happening. Many women report light cramping — no reason for nutritional panic. Key: keep taking folate, even before a positive test.
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
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