What can and can’t you eat when you’re pregnant?
What can you eat — and what should you avoid — during pregnancy? The general advice is to keep eating healthily and variedly, in line with the Eatwell Guide. But there are a few exceptions to that rule. We’ve listed them for you.
Hooray, you’re pregnant — congratulations! We understand it’s an exciting time, and that you want to do everything you can (or avoid doing certain things) to help your little one arrive safely and in good health. And that, of course, starts with good nutrition! But what exactly can you eat during pregnancy — can you still eat spicy food, for example? A lot has been written about it, and the advice has changed quite a bit over the years. By now, it’s common knowledge that alcohol is best left in the cupboard for the time being, and that raw fish and smoking are a definite no go during pregnancy.
But what else should you avoid — or actually make sure you do eat? The general advice is to keep eating healthily and variedly, in line with the Eatwell Guide. But there are a few exceptions to that rule. After careful research, the Health Council has reviewed everything and issued clear guidance. So get comfortable — we’ll bring you up to speed.
Why can’t you eat everything during pregnancy?
You can think of pregnancy as a kind of elite sport for your body. And what does an elite athlete do? They support their health with optimal nutrients, vitamins and enough sleep. You may already have noticed that these things can be harder during pregnancy. You might feel nauseous in the morning and have no appetite at all, and you may no longer sleep through the night because you keep needing to get up to use the loo.
Eating, for example, (partly) raw meat, soft cheese made from raw milk, or vegetables that haven’t been washed properly can increase the risk of infection with the Listeria bacterium or Toxoplasma gondii. The latter can be contracted when cleaning the litter tray, but also via food. This also applies to jobs with a higher risk of exposure, such as the meat-processing industry, grounds maintenance, or animal care. The RIVM advises pregnant women in these sectors to get screened and to pay close attention to hygiene measures. So: wash your hands before preparing a meal, and wear gloves at work.
What should you not eat when you’re pregnant?
As tempting as that little canapé with filet américain may look at a party — and however much your taste can change during pregnancy — the Nutrition Centre advises that you really should avoid the following products when you’re pregnant:
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Raw meat and raw milk. Eating raw meat such as filet américain, ossenworst and raw ham can cause a foodborne infection such as toxoplasmosis. The parasite that causes toxoplasmosis spreads via the eggs it produces. These eggs can be found in many places, including raw meat, vegetables, fruit and cat faeces (as mentioned earlier). So always wash your hands, and wash fruit and vegetables thoroughly before eating or preparing them. (Also remember to wear gloves if you’re gardening.)
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Smoked ready-to-eat fish from the chilled section and raw fish. Think of herring, raw shellfish and crustaceans such as prawns, and also mackerel and tuna. The reason is that (pre-packed) smoked fish can be contaminated with the Listeria bacterium, and predatory fish such as mackerel can contain higher levels of heavy metals and dioxins.
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Raw eggs or products containing raw egg. It’s best to avoid these to reduce the risk of salmonella infection.
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Raw sprouted vegetables. Such as bean sprouts, cress or alfalfa. They can carry harmful bacteria such as Salmonella and E. coli, which are only killed by heating. This advice doesn’t apply only to pregnant women, but also to young children, older people and those with a weakened immune system.
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Cheese made from raw milk. This isn’t pasteurised, and there is a risk that Listeria bacteria may remain in the cheese.
Herbs that are not recommended*
There are certain herbs that may contain substances associated with pregnancy complications, and are therefore not recommended. These include:
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Wormwood: this herb is toxic and highly addictive.
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Aloe vera: has a laxative effect and may irritate the uterus.
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Tansy: is sometimes recommended for tapeworms, but not during pregnancy.
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Dong Quai (Chinese angelica): has a uterine-stimulating and menstruation-promoting effect.
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Butterbur: is harmful to your organs — and therefore also to your baby’s organs.
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Kava kava: has been banned since 2002 because it can cause severe liver damage.
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Borage oil (borage): has a uterine-stimulating effect and is not recommended as a precaution.
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Comfrey: due to its alkaloids — substances in the plant that can have psychoactive effects (like truffles and magic mushrooms) — it is not suitable during pregnancy.
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St John’s wort (tea): may interfere with iron absorption, even though iron is an important mineral during pregnancy.
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Breastfeeding tea: teas based on aniseed, caraway and/or fennel are not recommended during pregnancy and, surprisingly, also during the breastfeeding period. These herbs contain flavouring compounds (alkenylbenzenes such as estragole, trans-anethole and d-carvone) that may be harmful to your baby. So after birth, don’t give your little one fennel or aniseed tea either — as was sometimes advised in the past for tummy cramps.
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Green tea: is very healthy, but is not recommended because the active compound, polyphenol, appears (according to researchers) to have a constricting effect on the ductus arteriosus (DA), your baby’s extra blood vessel.
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Turmeric: too much turmeric can cause the uterus to contract and may trigger menstruation. Turmeric is known for its blood-thinning effect, which can increase the risk of bleeding during pregnancy.
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Herbal supplements: are not recommended because their safety has not been established through research.
* Health claims for the herbs listed above are pending approval by the European Commission
What can you eat in limited amounts during pregnancy?
Don’t be put off by the no go’s, because there’s still plenty of variety possible in your diet. It also makes a difference how much of a product you consume. If you absent-mindedly ate that slice of ossenworst from the butcher, it won’t immediately cause problems. The same applies to the following products: enjoy them in moderation.
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Coffee and other caffeinated drinks such as tea and cola. Most doctors advise pregnant women not to exceed 200 mg of caffeine per day, which equals a maximum of 3 cups a day. Too much caffeine may increase the risk of miscarriage or a lower birth weight.
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Liver products. If you stick to 1–2 sandwiches a day thinly spread with pâté or liver sausage, you’ll stay within the safe zone for vitamin A.
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Red meat. Be moderate with red meat — meaning meat from cattle, sheep, goats and pigs. Red meat contains haem iron, which can promote the formation of carcinogenic nitrosamines.
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Fish. Eat fish twice a week, but choose fish that contains little or no harmful substances. So preferably avoid eel, mackerel or tuna. Eating fish reduces the chance of your baby being born prematurely.
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Herbs. Certain herbs such as aniseed, tarragon, fennel, basil, allspice, nutmeg, cinnamon, sassafras, mace and pepper can be used occasionally in small pinches. This helps prevent consuming too many naturally occurring plant toxins.
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Liquorice. Who doesn’t crave it during pregnancy? But limit it to a maximum of 3 a day: glycyrrhizin, the main compound in liquorice, can raise blood pressure.
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Soya. According to the Health Council’s new guideline, soya can be eaten in moderation during pregnancy. This is due to its high content of isoflavones. These compounds have a weak hormonal effect and can reach your baby via the placenta, potentially leading to changes in, for example, the development of the sex organs. The recommended guideline is not to exceed 1 milligram per kilogram of body weight per day.
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Rhubarb. Rhubarb can be very appealing to some pregnant women because they may crave sour foods more. Still, it’s best to eat it in moderation because rhubarb contains oxalic acid, which binds calcium so it can’t be absorbed and is instead excreted via the kidneys. If you keep it to 2 portions of 150 grams per week, you’re safe.
What should you eat? Essential nutrients during pregnancy
So what does healthy eating look like for you and your little one? Nutrition is important — especially when you’re pregnant — although eating for two is certainly not necessary.
What you can eat in generous amounts includes:
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Unlimited vegetables and fruit. Just make sure it’s washed thoroughly if you want to eat it raw. The fibre supports healthy digestion.
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Wholegrain products. Think wholemeal bread, pasta and brown rice. These contain more fibre than refined products.
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Legumes. At least once a week, eat legumes such as brown beans, lentils or chickpeas. Like vegetables, fruit and wholegrains, legumes provide extra fibre to support digestion.
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Nuts. A handful of unsalted nuts every day. Nuts provide, among other things, extra protein and fats.
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Dairy products. Have dairy daily — such as yoghurt, quark or buttermilk — to ensure you get enough calcium. You can also get calcium from nuts, vegetables and beans. Adequate calcium plays a role in bone formation and helps maintain strong bones and teeth.
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Fluids. Drink at least 1.5 litres of fluids per day. Fluids play an important role during pregnancy: they support digestion, help remove waste products, and regulate body temperature and skin hydration. So keep drinking plenty — preferably water and unsweetened tea.
Which vitamins and minerals are important during your pregnancy and how much do you need?
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Vitamins and minerals |
Recommended amount per day |
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Retinol (vitamin A) |
750 mcg (2500 IU) |
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Thiamine (vitamin B1) |
1st trimester 0.9 mg |
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Riboflavin (vitamin B2) |
1.9 mg |
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Niacin (vitamin B3) |
1st trimester 15 mg |
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Pantothenic acid (vitamin B5) |
5 mg |
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Pyridoxine (vitamin B6) |
1.8 mg |
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Biotin (vitamin B8) |
40 mcg |
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Folic acid (vitamin B11) |
400 mcg |
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Cyanocobalamin (vitamin B12) |
3.3 mcg |
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Ascorbic acid (vitamin C) |
85 mg |
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Cholecalciferol (vitamin D) |
10 mcg |
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Tocopherol (vitamin E) |
11 mg |
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Phytomenadione (vitamin K1) |
70 mcg |
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Calcium up to 20 weeks Calcium from 20 weeks |
18–24 years: 1000 mg |
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Iron |
16 mg |
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Potassium |
3500 mg |
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Magnesium |
300 mg |
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Zinc |
9.1 mg |
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Copper |
1 mg |
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Iodine |
200 mcg |
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Selenium |
60 mcg |
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Fluoride |
2.9 mg |
Because your body’s needs are significantly higher than usual, it may be important to use specific supplements as an addition. Folic acid is one of the vitamins that is very important and is recommended even before pregnancy. Want to know all the ins and outs of folic acid? We’ve got you — you can find everything in Folic acid in pregnancy.
A handy overview: What can and can’t I eat during my pregnancy?
5 tips for a healthy eating pattern during pregnancy
In addition to this overview, we’ve listed 5 tips to help you maintain a healthy eating pattern during pregnancy.
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Eat a varied diet: Choose vegetables and fruit in all the colours of the rainbow, preferably organic.
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Don’t eat raw foods: Raw foods such as raw fish, raw eggs and raw meat — as well as raw sprouted vegetables like cress, alfalfa and sprouts — are a no go.
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Use dairy products daily: This helps you get enough calcium — just make sure you avoid raw milk.
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Vegetarian or vegan: Ask one of our Health Coaches for advice on alternatives and the use of supplements to prevent potential deficiencies.
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Stay hydrated: Drink 1.5 litres of fluids daily — water or tea. Drink as little coffee or sugary drinks as possible to support your fluid balance.
Do pregnant women who are vegetarian or vegan still get all the nutrients they need during pregnancy?
Are you vegetarian? Then you can continue eating vegetarian during pregnancy, but it’s wise to stay alert to nutrients you would otherwise get from meat and fish. You want to be sure you’re getting enough vitamin B1, B2, B12, calcium, iodine, iron, protein and fatty acids. If you do eat dairy, eggs and perhaps even fish, you can still get all the nutrients you really need during pregnancy.
If you don’t want to eat these foods, it’s important to look at how you can make up for them with alternatives. You can also choose supplements to be sure you’re getting all the key nutrients. In any case, don’t drink too much tea or coffee with meals, as they can make it harder for your body to absorb iron from vegetables. Tip: Orange juice can help make iron more absorbable.
Are you vegan? As a vegan, it can be very difficult to get all the nutrients you need. This is because you don’t eat animal proteins such as meat, fish and dairy. Seek advice about this.
Good to know
The Health Council advises eating a varied diet during pregnancy, with fish allowed on the menu more often than the average twice a week. It’s important to choose foods that contain enough iron, iodine and calcium. Raw products such as raw meat, fish, cheese or eggs should be avoided during pregnancy to prevent infection with Listeria or Toxoplasma. Hygiene measures are also important, such as washing your hands — and for the same reason, wear gloves if you want to do gardening. Disclaimer: this article is for information only and does not replace medical advice in any way. The information in this article was updated in 2024. The Nutrition Centre website always has the most up-to-date information.
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