What can you eat or avoid during pregnancy?

As tempting as that toast with steak tartare at a party might look and no matter how much your taste might change during pregnancy, the following products are advised by the Nutrition Centre to be avoided when pregnant:

• Raw meat and raw milk. Eating raw meat like steak tartare, raw beef sausage, and raw ham can lead to food infections like toxoplasmosis. The parasite causing toxoplasmosis spreads through eggs laid in raw meat, vegetables, fruit, and cat faeces we mentioned earlier. Always wash your hands, vegetables, and fruits thoroughly before eating or preparing them. (Also, wear gloves when gardening).

• Smoked ready-to-eat fish from the fridge and raw fish. Think of herring, raw shellfish like shrimp, mackerel, and tuna. The reason is that (pre-packaged) smoked fish can be contaminated with the Listeria bacteria, and predatory fish like mackerel can contain high levels of heavy metals and dioxins.

• Raw eggs or products containing raw eggs. It’s best to avoid these to prevent the risk of salmonella infection.

• Raw sprouts. Like bean sprouts, cress, or alfalfa. Harmful bacteria like Salmonella and E. coli can be present, which are only killed by heating. This advice is not only for pregnant women but also for young children, the elderly, and people with weakened immunity.

• Cheese made from raw milk. This is unpasteurised, and there is a risk that the Listeria bacteria remains in the cheese.

Herbs to avoid*

There are certain herbs containing substances linked to pregnancy complications, and they are advised against. These are:

• Wormwood: This herb is toxic, highly addictive, and can cause miscarriage.

• Aloe Vera: Has a laxative effect and can irritate the uterus.

• Tansy: Recommended for tapeworms but not during pregnancy.

• Dong Quai (Chinese Angelica): Has a uterine stimulating and menstruation-promoting effect.

• Coltsfoot: Is harmful to your organs and therefore also to your baby's organs.

• Kava Kava: Has been banned since 2002 as it can cause serious liver damage.

• Borage oil (borage): Has a uterine stimulating effect and is advised against as a precaution.

• Comfrey: Due to alkaloids, a substance in the plant with a psychoactive effect like truffles and mushrooms, it is not suitable during pregnancy.

• St. John's Wort (tea): May hinder iron absorption, which is an important mineral during pregnancy.

• Breastfeeding tea: Based on anise, caraway, and/or fennel is advised against during pregnancy and surprisingly also during breastfeeding. These herbs contain aromatic substances (alkenylbenzenes like estragole, trans-anethole, and d-carvone) that may be harmful to your baby. After birth, do not give your little one fennel or anise tea as was sometimes advised for colic in the past.

• Green tea: Is very healthy but is advised against because the active substance, polyphenol, appears to have a narrowing effect on the Ductus Botelli (DB), the extra blood vessel of your baby.

• Turmeric: Too much turmeric can cause your uterus to contract and menstruation to occur. Turmeric is known for its blood-thinning properties, increasing the risk of bleeding during pregnancy.

• Herbal supplements: Are advised against because safety has not been established through research.

* Health claims of the aforementioned herbs are awaiting approval by the European Commission

What can you eat in moderation during pregnancy?

Don't be put off by the no-gos because there is still plenty of variety possible with your diet. There is also a difference in how much you consume of a product. If you absentmindedly ate that slice of raw beef sausage at the butcher, it won't immediately cause problems. The same goes for the following products, consume them in moderation and enjoy them to the fullest.

• Coffee and other caffeine-containing drinks like tea and cola. Most doctors advise pregnant women not to consume more than 200 mg of caffeine per day, which equates to a maximum of 3 cups per day. Too much caffeine may cause miscarriage or lower birth weight of your baby.

• Liver products. If you stick to 1 or 2 thinly spread liver pâté or liver sausage sandwiches per day, you stay within the safe zone regarding vitamin A.

• Red meat. Be moderate with red meat. This refers to meat from cows, sheep, goats, and pigs. Red meat contains heme iron, which can promote the formation of carcinogenic nitrosamines.

• Fish. Twice a week fish, but choose fish with little or no harmful substances. So, preferably no eel, mackerel, or tuna. Eating fish reduces the chance of premature birth.

• Herbs. Certain herbs like anise, tarragon, fennel, basil, allspice, nutmeg, cinnamon, sassafras, mace, and pepper can be used sparingly. This way, you can prevent consuming too many plant toxins.

• Liquorice. Who wouldn't want that during pregnancy? But no more than 3 per day, as glycyrrhizin, the main component in liquorice, can increase blood pressure.

• Soya. According to the new guideline from the Health Council, soya can be consumed in moderation during pregnancy. This is due to the high content of isoflavones, which have a weak hormonal effect that can reach your baby through the placenta and may lead to changes in the development of sex organs. The recommended guideline is not to consume more than 1 milligram per kilo of body weight per day.

• Rhubarb. Rhubarb is very appealing to some pregnant women due to a greater craving for sour foods. However, it's better to consume it in moderation because rhubarb contains oxalic acid, which binds calcium, preventing it from being absorbed into your body and excreted through the kidneys. If you stick to 2 servings of 150 grams per week, you're safe.

What should you definitely eat? Essential nutrients during pregnancy

But what is healthy food for you and your little one, because nutrition is important, especially when you're pregnant, although eating for two is certainly not necessary.

What you can eat in abundance is:

• Unlimited vegetables and fruit. Ensure they are well washed if you want to eat them raw. The fibres aid in good digestion.

• Whole grain products. Think of whole grain bread, pasta, and brown rice. These contain more fibre than non-whole grain products.

• Legumes. At least once a week legumes like brown beans, lentils, or chickpeas. Like vegetables, fruits, and whole grain products, legumes provide extra fibre to support your digestion.

• Nuts. A handful of unsalted nuts daily. Nuts provide extra proteins and fats.

• Dairy products. Consume dairy products like yoghurt, quark, or buttermilk daily to ensure sufficient calcium intake. Calcium is also found in nuts, vegetables, and beans. Adequate calcium plays a role in bone formation and helps maintain strong bones and teeth.

• Fluids. Drink at least 1.5 litres of fluid per day. Fluids are also important during pregnancy. The fluids in your body support digestion, help eliminate waste, and regulate body temperature and skin moisture. So, keep drinking plenty, preferably water and unsweetened tea.

We've put it in a handy overview for you.

Vitamins and minerals	Recommended daily amount
Retinol (vitamin A)	750 mcg (2500IE)
Thiamine (vitamin B1)	1st trimester 0.9 mg 2nd trimester 1.0 mg 3rd trimester 1.1 mg
Riboflavin (vitamin B2)	1.9 mg
Niacin (vitamin B3)	1st trimester 15 mg 2nd trimester 16 mg 3rd trimester 17 mg
Pantothenic acid (vitamin B5)	5 mg
Pyridoxine (vitamin B6)	1.8 mg
Biotin (vitamin B8)	40 mcg
Folic acid (vitamin B11)	400 mcg
Cyanocobalamin (vitamin B12)	3.3 mcg
Ascorbic acid (vitamin C)	85 mg
Colecalciferol (vitamin D)	10 mcg
Tocopherol (vitamin E)	11 mg
Phytomenadione (vitamin K1)	70 mcg
Calcium up to 20 weeks Calcium from 20 weeks	18-24 years: 1000 mg > years: 950 mg
Iron	16 mg
Potassium	3500 mg
Magnesium	300 mg
Zinc	9.1 mg
Copper	1 mg
Iodine	200 mcg
Selenium	60 mcg
Fluoride	2.9 mg