1. Trimester
Week 9: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Folate 600 µg/day
- ●Calcium 1000 mg/day (bone development starts)
- ●Vitamin D 20 µg/day
Foods to enjoy now
- ✓Milk and yoghurt (pasteurised) — calcium
- ✓Hard cheese like Gouda, Emmental (pasteurised) — calcium and protein
- ✓Almond butter on whole-grain bread — plant calcium
- ✓Kale and broccoli — calcium and vitamin K
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
Milk counts as fluid — 1 glass provides about 240 mg calcium and hydration at the same time.
Common concerns and tips
First-trimester screening is coming up (week 11–14). Heartburn may start: smaller meals, elevated torso, last meal 2–3 h before sleep.
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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