Food & drink at eight weeks pregnant
At 8 weeks pregnant, focus on a balanced diet with plenty of fruits, veggies, lean proteins, whole grains, and calcium-rich dairy, plus essential hydration (8-10 glasses water/day) while taking your folic acid supplement.
Avoid alcohol, excessive caffeine, liver, high-mercury fish (shark, swordfish), raw seafood, and unpasteurized soft cheeses to ensure safety, focusing on well-cooked foods to support your baby's growth and manage early pregnancy fatigue.
Foods to Eat
Fruits & Veggies: Aim for 5+ portions of different colors daily (berries, bananas, kale, sweet potatoes) for vitamins, minerals, and fiber.
Proteins: Lean meats (cooked well), eggs, beans, lentils, nuts, and 2 portions of fish weekly (one oily like salmon) for growth.
Carbs (Energy): Whole grains like wholemeal bread, pasta, brown rice, oats for energy.
Dairy & Calcium: Milk, yogurt, cheese for bone health.
Iron-Rich: Leafy greens, dried fruit, fortified cereals, lean meats to combat tiredness.
Nausea Relief: Ginger tea, bland foods like bananas, small frequent meals.
Drinks to Have
Water: 8-10 glasses (64-96 oz) daily for digestion, nutrient delivery, and preventing constipation.
Milky Drinks: Low-fat milk, yoghurt drinks.
Foods & Drinks to Avoid/Limit
Alcohol & Caffeine: Complete avoidance is best.
High-Mercury Fish: Shark, swordfish, marlin. Limit tuna.
Raw/Undercooked: Seafood, meat, eggs (ensure all are steaming hot).
Unpasteurized Soft Cheeses: Brie, feta, blue cheese.
Liver: High in Vitamin A.
Key Supplements
Folic Acid: Continue the 400mcg daily tablet until week 12 to prevent birth defects.
Vitamin D: Many prenatal vitamins include this, crucial for bone health.
Tips for 8 Weeks
Small Meals: Help with nausea and energy.
Wash Produce: Thoroughly rinse all fruits and vegetables.
Check Meat: Must be thoroughly cooked, no pink.
Avoid alcohol, excessive caffeine, liver, high-mercury fish (shark, swordfish), raw seafood, and unpasteurized soft cheeses to ensure safety, focusing on well-cooked foods to support your baby's growth and manage early pregnancy fatigue.
Foods to Eat
Fruits & Veggies: Aim for 5+ portions of different colors daily (berries, bananas, kale, sweet potatoes) for vitamins, minerals, and fiber.
Proteins: Lean meats (cooked well), eggs, beans, lentils, nuts, and 2 portions of fish weekly (one oily like salmon) for growth.
Carbs (Energy): Whole grains like wholemeal bread, pasta, brown rice, oats for energy.
Dairy & Calcium: Milk, yogurt, cheese for bone health.
Iron-Rich: Leafy greens, dried fruit, fortified cereals, lean meats to combat tiredness.
Nausea Relief: Ginger tea, bland foods like bananas, small frequent meals.
Drinks to Have
Water: 8-10 glasses (64-96 oz) daily for digestion, nutrient delivery, and preventing constipation.
Milky Drinks: Low-fat milk, yoghurt drinks.
Foods & Drinks to Avoid/Limit
Alcohol & Caffeine: Complete avoidance is best.
High-Mercury Fish: Shark, swordfish, marlin. Limit tuna.
Raw/Undercooked: Seafood, meat, eggs (ensure all are steaming hot).
Unpasteurized Soft Cheeses: Brie, feta, blue cheese.
Liver: High in Vitamin A.
Key Supplements
Folic Acid: Continue the 400mcg daily tablet until week 12 to prevent birth defects.
Vitamin D: Many prenatal vitamins include this, crucial for bone health.
Tips for 8 Weeks
Small Meals: Help with nausea and energy.
Wash Produce: Thoroughly rinse all fruits and vegetables.
Check Meat: Must be thoroughly cooked, no pink.
26-30, F
