1. Trimester
Week 7: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Folate 600 µg/day
- ●Protein about 1 g/kg body weight
- ●Vitamin D 20 µg/day
Foods to enjoy now
- ✓Eggs (well-cooked) — protein and choline for brain development
- ✓Plain yoghurt with oats — calcium and B vitamins
- ✓Beef (well-cooked) — iron and B12
- ✓Sweet potato — beta-carotene
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
Unsweetened coconut water provides electrolytes — useful for nausea and mild vomiting.
Common concerns and tips
Fatigue is extreme — the body is building the placenta. Adjust eating: small frequent meals, protein in every meal, plenty of fluids. No strict diets.
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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