1. Trimester
Week 6: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Folate 600 µg/day
- ●B6 for nausea
- ●Iodine 150–200 µg/day
Foods to enjoy now
- ✓Rusks and whole-grain biscuits — for empty-stomach nausea
- ✓Potatoes (boiled) — B6 and potassium
- ✓Chicken broth with rice — for low appetite
- ✓Apples and pears — gentle on the stomach
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
Low-fizz or still water in small amounts. Cola and sugary drinks should not become a long-term nausea fix.
Common concerns and tips
Heartbeat is visible on ultrasound. Many women feel very nauseated — eat whatever you can tolerate. If vomiting more than 5× daily or nothing stays down: consult doctor about hyperemesis gravidarum.
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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