1. Trimester
Week 5: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Folate 600 µg/day (embryo development)
- ●B6 1.9 mg/day — may ease nausea
- ●Magnesium 310 mg/day
Foods to enjoy now
- ✓Bananas — B6 and quick energy
- ✓Whole-grain crackers in the morning — prevent empty stomach
- ✓Dried fruit (unsweetened) — iron and magnesium
- ✓Oatmeal — gentle on the stomach and filling
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
If nauseated: sip every 15–20 minutes — don't chug whole glasses. Sucking ice cubes helps some women.
Common concerns and tips
Morning sickness starts for many. Don't worry about "ideal eating" — eat what you can, often and in small amounts. Priority: fluids and carbs.
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
Personalised info for your stage — free, no spam.