Which foods can I have during my pregnancy, and which ones should I avoid? Does this question also
regularly wander through your mind? For many pregnant women, Google is their go-to for all questions and
doubts. Because should you eat shrimp or not? And what about green tea?
There is a great deal of information available on this subject. That is nice because you can read and
learn a lot about it, but it can also be confusing. Especially for women who have been pregnant
before. A food product that was considered safe a few years ago may now sometimes no longer
fall within what is allowed.
Nutrition guidelines during pregnancy
The guidelines regarding nutrition during pregnancy can change over time.
Research changes, new information becomes available, and that can lead to new advice
for pregnant women. It remains difficult to determine exactly how much of certain substances is safe
during pregnancy. If there is even a small chance of risk, the advice is often
to avoid that product. Better safe than sorry.
What can and can I not eat during pregnancy?
Still, the basics largely remain the same:
● Wash your vegetables and fruit well.
● Make sure meat is cooked through.
● Only eat raw fish if it is fresh.
● Avoid raw milk cheese products.
These guidelines are important for the health of mother and baby during pregnancy.
Still, with every pregnancy it is important to check whether new scientific
information is available and to base your choices on that.
What is (possibly) unsafe to eat during your pregnancy?
| Products you cannot eat (or only in moderation) | Information |
Raw meat or cold cuts
|
Raw meat is safe to eat if you heat it thoroughly all the way through (above 70 degrees). Another option is to freeze it for at least 2 days at -12 degrees Celsius. |
Liver products
|
Liver products contain a lot of vitamin A, which increases the risk of birth defects if you take too much. If you like eating liver products, spread liver thinly on a maximum of 1 slice of bread per week. |
Raw fish or predatory fish
|
It is advisable not to eat certain types of fish, crustaceans and shellfish, or only in moderation, because of increased levels of harmful substances such as dioxin or mercury.
It is also better to avoid raw, smoked or vacuum-packed fish (such as salmon, herring or sushi). Only when heated (above 75°C) can you eat these safely. However, eating fish is also sometimes discouraged because of polluted seas. Some consider wild fish better because it can contain more nutrients and omega 3 fatty acids. Farmed fish often contains higher levels of pesticides and antibiotics compared to wild-caught fish. |
Vegetables
|
Do not eat raw sprouts such as bean sprouts and alfalfa during pregnancy. Heated, you can eat them safely.
Other raw vegetables are safe, but it is always good to wash them well before eating. |
| Raw eggs | Avoid raw eggs and dishes such as homemade mayonnaise and tiramisu that contain raw eggs. Mayonnaise from the supermarket is safe. Tiramisu is also safe (without alcohol). |
| Raw milk cheese | Avoid cheese made from raw milk, as it may contain bacteria that are harmful to your baby. If the product is made from raw milk, the label usually says 'au lait cru' or 'made from raw milk'. If the label only mentions 'milk', you can assume it is safe to use. |
| Soy | Do not use too much soy during pregnancy because of phytoestrogens, which can have hormonal effects.
Drink or eat a maximum of 4 portions of soy drink/yoghurt (150 ml) per day. Also limit other soy products, such as tofu, tempeh or soybeans, to a maximum of twice a week. |
| Herbs and spices | Moderate use of herbs and spices is generally safe, but do not take large amounts of certain herbs such as fennel, anise and sage.
In general, it is safe to use herbs in regular kitchen quantities. If you want to use herbs in supplement form, it is wise to check first. |
Sweets
|
Do not eat too much liquorice (a maximum of 8 pieces per day) or other sweets containing liquorice root during pregnancy, because they contain glycyrrhizin, which can affect blood pressure and fluid balance. Do you have high blood pressure? Then do not have liquorice, liquorice sweet mixes or liquorice root tea. |
What can you safely eat during your pregnancy?
| Products you can eat | Information |
| Meat | Make sure your meat is cooked well or thoroughly done.
You can eat all meat, but limit the consumption of organ meat such as liver. |
| Fish | Eat a portion of oily fish, such as salmon or trout, and a portion of lean fish, such as tilapia or plaice, every week. A portion is about 100 grams. Check the table on the website of the Netherlands Nutrition Centre to see which fish you can choose.
If it is not possible to eat fish twice a week, take an omega 3 (fish) fatty acid supplement with 250-450 mg of DHA daily throughout your pregnancy. |
| Vegetables and fruit | During pregnancy, vegetables and fruit are important for the development of the baby and the wellbeing of the mother.
Eat at least 250 grams of vegetables per day and 2 pieces of fruit. This way you get fibre, vitamins and minerals. |
| Nuts and seeds | Nuts and seeds contain essential nutrients such as healthy fats, fibre, vitamins and minerals. Examples of healthy options are walnuts, almonds, chia seed and flaxseed.
A handful of nuts (about 30 grams) per day is roughly the guideline. |
| Cheese | Many cheeses are made from heated milk and safe to eat. Do pay attention to the origin, especially at the cheesemonger, farm, market or fresh counter in the supermarket. Pre-packaged cheeses from the refrigerated section are safe, because they are not made from raw milk and therefore have a long shelf life. |
| Honey | Honey is safe during pregnancy, but avoid it for children under 1 year of age. |
| Eggs | Eggs (preferably organic) are rich in nutrients that are beneficial during pregnancy, such as choline, vitamins B, D and A, as well as good fats and proteins. Do not forget to eat the yolk, as it contains most of the nutrients. Eat them fully boiled or cooked through. |
Drinking during pregnancy
| Product | Information |
| Alcohol | There is no safe lower limit for alcohol consumption during pregnancy. Even drinking '1 glass a day' or 'occasionally at a party' can have consequences for the development of your baby. |
| Alcohol-free drinks (0.0) | It is safe to consume alcohol-free drinks if they contain 0.0% alcohol. Do check this carefully, because sometimes products are sold as alcohol-free while they can still contain up to 0.5% alcohol. |
| Tea | Drink a maximum of three cups of black or green tea per day to keep caffeine intake at a safe level during pregnancy. If you like liquorice root tea, the advice is to drink a maximum of two cups per day. |
| Drinks with a lot of caffeine | Drink a maximum of 200 mg of caffeine per day.
Coffee = about 95 milligrams of caffeine per cup (240 ml). Depending on the brewing method, the type of beans and the strength of the coffee. Energy drink = about 80 milligrams of caffeine per can (250 ml). Depending on the brand. Black tea = about 40-70 milligrams of caffeine per cup (240 ml). Green tea = about 20-45 milligrams of caffeine per cup (240 ml). |
Supplements during pregnancy
These you can certainly use. For example, health organisations recommend using folic acid if you want to become pregnant and at the beginning of your pregnancy. Another important nutrient is fish oil, for example. Did you know that your intake of DHA as a mother is good for the development of the brain of the foetus and of breastfed infants?
| For whom? | Supplement | Recommended intake |
| Omnivore | Fish oil >> | Take every day with a meal |
| Vegetarian/vegan | Algae oil >> | Take every day with a meal |
Read more in our blog about the 4 nutrients you need as a woman when you are pregnant!
Finally: keep listening to your (pregnant) body
During pregnancy, your body's need for nutrients changes. It is important to take in extra nutrients to support the healthy growth of your baby, and your own nutritional needs also undergo changes. In addition to following all kinds of food lists that indicate what you should and should not eat, it is important to really listen to your body.
If you suddenly have an aversion to certain foods, it is likely that your body does not need them at that moment. On the other hand, an intense craving can be a signal that you need certain nutrients. For example, some women who do not eat meat may suddenly crave meatballs during pregnancy. Or a strong need for a specific cheese or gherkins. So listen to your body's signals throughout every phase of your pregnancy and do a quick check to see if it is safe to eat.
