1. Trimester
Week 8: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Folate 600 µg/day
- ●Zinc 7 mg/day
- ●Vitamin C 105 mg/day
Foods to enjoy now
- ✓Bell peppers and broccoli — vitamin C and folate
- ✓Whole-grain pasta with tomato sauce — complex carbs
- ✓Almonds and walnuts (unsalted) — omega-3 and zinc
- ✓Orange or grapefruit — vitamin C, boosts iron uptake
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
Peppermint tea in moderation — no more than 1–2 cups daily (may worsen reflux in some women).
Common concerns and tips
Cravings and aversions are normal — your sense of smell is heightened. No concern as long as the basics are covered. A prenatal multivitamin with folate and iodine is sensible.
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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