What foods should I eat—or avoid—during my pregnancy? Does this question also
cross your mind regularly? For many pregnant women, Google is their go-to source for all their questions and
doubts. After all, should you eat shrimp or not? And what about green tea?
There’s a lot of information available on this topic. That’s great because it means you can read a lot about it
and learn, 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 the permitted limits.
Nutrition Guidelines During Pregnancy
Guidelines regarding nutrition during pregnancy may change over time
. Research evolves, new information emerges, and this can lead to new recommendations
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, it is often
recommended to avoid that product. This is a matter of erring on the side of caution.
What can and can't I eat during pregnancy?
Still, the basics remain largely the same:
● Wash your fruits and vegetables thoroughly.
● Make sure meat is cooked thoroughly.
● Eat raw fish only if it is fresh.
● Avoid raw cheese products.
These guidelines are important for the health of the mother and baby during pregnancy.
However, with every pregnancy, it’s important to check whether any new scientific
information is available and to base your decision on that.
What foods might be unsafe to eat during pregnancy?
| Foods You Shouldn't Eat (or Should Eat in Moderation) | Information |
Raw meat or meat products
|
Raw meat is safe to eat if you heat it thoroughly (above 70 degrees). Another option is to freeze it for at least 2 days at -12 degrees Celsius. |
Liver Products
|
Liver products are high in vitamin A, which increases the risk of birth defects if you consume too much. If you enjoy eating liver products, limit yourself to one thin slice of liver on a slice of bread per week. |
Raw fish or predatory fish
|
It is advisable to avoid certain types of fish, shellfish, and crustaceans, or to consume them in moderation, due to elevated levels of harmful substances such as dioxin or mercury.
It's also best to avoid raw, smoked, or vacuum-packed fish (such as salmon, herring, or sushi). You can only eat these safely if they're heated (above 75°C). However, eating fish is sometimes discouraged because of pollution in the oceans. Some people believe that wild-caught fish is better because it may 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 mung bean sprouts and alfalfa sprouts, during pregnancy. You can safely eat them if they are cooked.
Other raw vegetables are safe, but it's always a good idea to wash them thoroughly before eating. |
| Raw eggs | Avoid raw eggs and dishes such as homemade mayonnaise and tiramisu that contain raw eggs. Store-bought mayonnaise is safe. Tiramisu is also safe (without alcohol). |
| Raw 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 will usually say“au lait cru”or “made from raw milk.” If the label simply says “milk,” you can assume it is safe to use. |
| Soy | Do not consume too much soy during pregnancy because of phytoestrogens, which can have hormonal effects.
Drink or eat no more than 4 servings of soy milk or soy yogurt (150 ml) per day. Also limit other soy products, such as tofu, tempeh, or soybeans, to no more than twice a week. |
| Herbs and Spices | Moderate use of herbs and spices is generally safe, but avoid consuming large amounts of certain herbs, such as fennel, anise, and sage.
In general, it is safe to use herbs in normal kitchen quantities. If you want to use herbs in supplement form, it’s a good idea to check with a professional first. |
Candy
|
Don't eat too much licorice (no more than 8 pieces per day) or other licorice-flavored candies during pregnancy, because they contain glycyrrhizin, which can affect blood pressure and fluid balance. Do you have high blood pressure? If so, avoid licorice, star anise mix, and licorice tea. |
What can you safely eat during your pregnancy?
| Foods You Can Eat | Information |
| Meat | Make sure your meat is cooked thoroughly or well done.
You can eat any kind of meat, but limit your consumption of organ meats such as liver. |
| Fish | Eat one serving of fatty fish, such as salmon or trout, and one serving of lean fish, such as tilapia or flounder, each week. One serving is about 100 grams. Check the table on the Netherlands Nutrition Center’s website to see which fish you can choose from.
If you are unable to eat fish twice a week, take a daily omega-3 (fish) fatty acid supplement containing 250–450 mg of DHA throughout your pregnancy. |
| Fruits and Vegetables | During pregnancy, fruits and vegetables are important for the baby's development and the mother's well-being.
Eat at least 250 grams of vegetables and 2 pieces of fruit each day. This will ensure you get enough fiber, vitamins, and minerals. |
| Nuts and Seeds | Nuts and seeds contain essential nutrients such as healthy fats, fiber, vitamins, and minerals. Examples of healthy options include walnuts, almonds, chia seeds, and flaxseeds.
A handful of nuts (about 30 grams) a day is roughly the recommended amount. |
| Cheese | Many cheeses are made from heated milk and are safe to eat. Be sure to check the source, especially when buying from a cheese shop, a farmer, a market, or the fresh food section of a supermarket. Prepackaged 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 giving it to 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 healthy fats and protein. Be sure to eat the egg yolk, as it contains the most nutrients. Eat them fully cooked or well done. |
Drinking During Pregnancy
| Product | Information |
| Alcohol | There is no safe minimum limit for alcohol consumption during pregnancy. Even drinking “one glass a day” or “occasionally at a party” can affect your baby’s development. |
| Non-alcoholic beverages (0.0) | It is safe to consume non-alcoholic beverages if they contain 0.0% alcohol. Be sure to check this carefully, though, because sometimes products are marketed as non-alcoholic even though they may still contain up to 0.5% alcohol. |
| Tea | Drink no more than three cups of black or green tea per day to keep your caffeine intake at a safe level during pregnancy. If you like licorice tea, it’s recommended that you drink no more than two cups per day. |
| Drinks with a lot of caffeine | Consume no more than 200 mg of caffeine per day.
Coffee = about 95 milligrams of caffeine per cup (240 ml). This varies 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
You should definitely take these. For example, health organizations recommend taking folic acid if you’re trying to get pregnant and during the early stages of pregnancy. Another important nutrient is fish oil. Did you know that your intake of DHA as a mother is beneficial for the brain development of the fetus and of breastfed infants?
| Who is this for? | Supplement | Recommended Intake |
| Omnivore | Fish Oil >> | Take it every day with a meal |
| Vegetarian/vegan | Algae Oil >> | Take it every day with a meal |
Read more on our blog to find out which 4 nutrients you need as a woman when you're pregnant!
In closing: keep listening to your (pregnant) body
During pregnancy, your body’s nutritional needs change. It’s important to consume extra nutrients to support your baby’s healthy growth, and your own nutritional needs also change. In addition to following all kinds of food lists that tell you what to eat and what to avoid, it’s important to really listen to your body.
If you suddenly develop an aversion to certain foods, it’s likely that your body doesn’t need them at that moment. On the other hand, an intense craving can be a sign that you need certain nutrients. For example, some women who don’t eat meat may suddenly crave meatballs during pregnancy. Or they may have a strong desire for a specific type of cheese or pickles. So listen to your body’s signals throughout every stage of your pregnancy and do a quick check to see if it’s safe to eat.
