1. Trimester
Week 4: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Folate 400–800 µg/day
- ●Iron 15 mg/day (demand starts rising)
- ●Iodine 150–200 µg/day
Foods to enjoy now
- ✓Oats with berries — B vitamins and folate
- ✓Lentil soup — iron and folate
- ✓Yoghurt with nuts — calcium and magnesium
- ✓Pumpkin seeds — zinc and iron
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
Mildly dosed ginger tea can help with early nausea. Sip ice-cold water in the morning.
Common concerns and tips
Test is positive — no reason for radical changes yet. Avoid liver products in large amounts. Book first midwife/OB appointment — discuss iodine and folate supplementation.
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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