What can and can't you eat when you're pregnant?
Congratulations, you’re pregnant! We understand this is an exciting time, and you want to do everything you can to ensure your little one arrives healthy and well. It all starts with good nutrition! But what exactly can you eat during pregnancy? For example, is spicy food still allowed? There’s been a lot written on the subject, and the advice has changed over the years. By now, it’s common knowledge that alcohol should be avoided, raw fish is off-limits, and smoking is a definite no-go during pregnancy.
But what else should you avoid or, conversely, include in your diet? The general advice is to continue eating a healthy and varied diet according to the 'Schijf van Vijf'. However, there are some exceptions to this rule. The Dutch Health Council has carefully reviewed the evidence and formulated clear recommendations. So, sit back and let us guide you through the essentials.
Why can’t you eat everything during pregnancy?
Pregnancy can be seen as a kind of top-level sport for your body. And what does a top athlete do? They support their health with optimal nutrients, vitamins, and plenty of sleep. You may have already noticed, but these things can be more challenging during pregnancy. You might feel nauseous in the morning and not feel like eating, and your sleep is often interrupted by those frequent trips to the loo. As a result, your immune system may be lower, making you more susceptible to foodborne infections.
Eating (semi-)raw meat, soft cheese made from unpasteurised milk, or unwashed vegetables can increase the risk of infection with the Listeria bacteria or Toxoplasma gondii. The latter can also be contracted when cleaning the cat’s litter tray, but also via food. Certain professions, such as working in the meat processing industry, horticulture, or animal care, also carry a higher risk. The Dutch National Institute for Public Health and the Environment (RIVM) advises pregnant women in these sectors to get screened and to pay extra attention to hygiene measures.
So, always wash your hands before preparing a meal and wear gloves at work. You really don’t want to contract Toxoplasma gondii, as it can cause premature birth or miscarriage. All the more reason to delegate the cat litter duties to your partner and focus on healthy eating yourself.
What should you avoid eating when pregnant?
No matter how tempting that slice of filet americain looks at a party, or how much your tastes may change during pregnancy, the Nutrition Centre advises you to strictly avoid the following foods while pregnant:
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Raw meat and unpasteurised milk. Eating raw meats like filet americain, steak tartare, or raw ham can lead to foodborne infections such as toxoplasmosis. The parasite responsible for toxoplasmosis lays eggs that can be found in many places, including raw meat, vegetables, fruit, and, as mentioned, cat faeces. Always wash your hands and thoroughly clean fruit and vegetables before eating or preparing them. (Also, remember to wear gloves when gardening.)
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Pre-packed smoked fish from the fridge and raw fish. Think of herring, raw shellfish such as prawns, mackerel, and tuna. Pre-packed smoked fish can be contaminated with Listeria, and predatory fish like mackerel may contain high levels of heavy metals and dioxins.
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Raw eggs or products containing them. Best avoided to reduce the risk of salmonella infection.
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Raw sprouts. Such as bean sprouts, garden cress, or alfalfa. These can harbour harmful bacteria like Salmonella and E. coli, which are only destroyed by heating. This advice doesn’t just apply to pregnant women, but also to young children, the elderly, and people with weakened immune systems.
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Cheese made from raw milk. These are unpasteurised and may contain Listeria bacteria.
Herbs to avoid*
Certain herbs contain substances linked to pregnancy complications and are therefore not recommended. These include:
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Wormwood: This herb is toxic and highly addictive and can cause miscarriage.
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Aloe Vera: Has a laxative effect and can irritate the uterus.
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Tansy: Sometimes used for treating tapeworms, but not recommended during pregnancy.
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Dong Quai (Chinese Angelica): Stimulates the uterus and can encourage menstruation.
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Butterbur: Harmful to your organs and, therefore, your baby’s organs as well.
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Kava Kava: Banned since 2002 as it can cause severe liver damage.
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Borage oil (starflower): Stimulates the uterus and is not recommended as a precaution.
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Comfrey: Contains alkaloids, substances with psychoactive effects (like those in truffles and magic mushrooms), making it unsuitable during pregnancy.
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St John's Wort (tea): May interfere with iron absorption, which is an important mineral during pregnancy.
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Breastfeeding tea: Based on aniseed, caraway, and/or fennel, this is not recommended during pregnancy and, surprisingly, not during breastfeeding either. These herbs contain aromatic compounds (alkenylbenzenes such as estragole, trans-anethole, and d-carvone) which may be harmful to your baby. After birth, avoid giving your little one fennel or aniseed tea, as was sometimes done in the past for colic.
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Green tea: While generally healthy, it is not recommended during pregnancy because its active substance, polyphenol, has been found to constrict the Ductus Botelli (DB), an extra blood vessel in your baby.
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Turmeric: Excess turmeric can cause uterine contractions and menstruation. Turmeric is also known for its blood-thinning effects, which may increase the risk of bleeding during pregnancy.
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Herbal supplements: These are not recommended as their safety has not been established through research.
* Health claims regarding the above herbs are awaiting approval by the European Commission.
What can you eat in moderation during pregnancy?
Don’t be put off by the no-go’s; there is still plenty of variety possible in your diet. It also matters how much of a certain product you consume. If you’ve absent-mindedly eaten a slice of raw sausage at the butcher’s, it’s unlikely to cause immediate problems. The same goes for the following foods: enjoy them in moderation.
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Coffee and other caffeinated drinks such as tea and cola. Most doctors recommend that pregnant women consume no more than 200 mg of caffeine a day, which equates to a maximum of three cups. Too much caffeine can increase the risk of miscarriage or low birth weight.
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Liver products. If you limit yourself to 1 or 2 slices of bread thinly spread with pâté or liver sausage per day, you’ll stay within the safe zone for vitamin A.
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Red meat. Consume red meat in moderation. This refers to meat from cows, sheep, goats, and pigs. Red meat contains haem iron, which can contribute to the formation of carcinogenic nitrosamines.
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Fish. Twice a week is ideal, but choose fish with little or no harmful substances. So best to avoid eel, mackerel, or tuna. Eating fish reduces the risk of premature birth.
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Herbs. Certain herbs such as aniseed, tarragon, fennel, basil, allspice, nutmeg, cinnamon, sassafras, mace, and pepper can be used occasionally as a pinch. This helps prevent excessive intake of plant toxins.
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Liquorice. Who doesn’t crave this during pregnancy? But stick to a maximum of three pieces per day, as glycyrrhizin (the main component in liquorice) can raise blood pressure.
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Soya. According to the new guidelines from the Health Council, soya can be consumed in moderation during pregnancy. This is due to the isoflavones it contains, which have a weak hormonal effect that can cross the placenta and may affect, for example, the development of the baby's reproductive organs. The recommended guideline is a maximum of 1 milligram per kilo of body weight per day.
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Rhubarb. Rhubarb can be very appealing to some pregnant women due to increased cravings for sour foods. However, it’s best to eat it in moderation, as rhubarb contains oxalic acid, which binds calcium and prevents its absorption, leading to its excretion via the kidneys. If you stick 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 baby? Nutrition is important, especially during pregnancy, but eating for two is definitely not necessary.
What you can eat freely includes:
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Unlimited fruit and vegetables. Just make sure to wash them thoroughly if you’re eating them raw. The fibre helps with digestion and can ease the common pregnancy complaint of constipation.
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Wholegrain products. Think wholegrain bread, pasta, and brown rice. These contain more fibre than non-wholegrain products.
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Pulses. At least once a week, eat pulses such as brown beans, lentils, or chickpeas. Like fruit, vegetables, and wholegrain products, pulses provide extra fibre to support your digestion.
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Nuts. A daily handful of unsalted nuts. Nuts provide extra protein and healthy fats.
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Dairy products. Have dairy products such as yoghurt, quark, or buttermilk daily to ensure sufficient calcium intake. Calcium is also found in nuts, vegetables, and beans. Adequate calcium is important for bone formation and maintaining strong bones and teeth.
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Fluids. Drink at least 1.5 litres of fluids per day. Staying hydrated is especially important during pregnancy, as it supports digestion, helps eliminate waste products, regulates body temperature, and maintains skin hydration. So, keep drinking plenty, preferably water and unsweetened tea.
Which vitamins and minerals are important during pregnancy and how much do you need?
|
Vitamins and minerals |
Recommended daily amount |
|
Retinol (vitamin A) |
750 mcg (2500 IU) |
|
Thiamine (vitamin B1) |
1st trimester: 0.9 mg |
|
Riboflavin (vitamin B2) |
1.9 mg |
|
Niacin (vitamin B3) |
1st trimester: 15 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 |
|
16 mg |
|
|
3500 mg |
|
|
300 mg |
|
|
9.1 mg |
|
|
Copper |
1 mg |
|
200 mcg |
|
|
60 mcg |
|
|
Fluoride |
2.9 mg |
You can maintain these nutrient levels through a varied diet, but supplements for you and your baby can also help. Consider a prenatal multivitamin, fish oil with sufficient DHA, and perhaps a probiotic to optimally support your immune system. Since 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 most important vitamins and is recommended even before pregnancy to help prevent complications such as spina bifida in your baby. 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 I eat and what should I avoid during pregnancy?
5 tips for a healthy diet during pregnancy
In addition to this overview, here are 5 tips to help you maintain a healthy diet during pregnancy:
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Eat a varied diet: Choose a rainbow of colours in your fruit and vegetables, and go for organic where possible.
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Avoid raw foods: Raw foods such as raw fish, raw eggs, raw meat, but also raw sprouts like cress, alfalfa, and other sprouted seeds are a no-go.
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Include dairy products daily: This ensures adequate calcium intake, but be sure to avoid unpasteurised milk.
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Vegetarian or vegan? Consult one of our Health Coaches for advice on alternative foods and supplements to prevent deficiencies.
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Stay hydrated: Drink at least 1.5 litres of fluids, water or tea, daily. Try to limit coffee and sugary drinks to support your fluid balance.
Do pregnant vegetarians or vegans get all the nutrients they need during pregnancy?
Are you vegetarian? You can continue to eat vegetarian during pregnancy, but it’s important to be mindful of nutrients typically found in meat and fish. You’ll want to ensure you’re getting enough vitamin B1, B2, B12, calcium, iodine, iron, protein, and fatty acids. If you still consume dairy, eggs, and perhaps fish, you’ll get all the nutrients you need during pregnancy.
If you avoid these foods, it’s important to look for alternatives. Supplements can also help ensure you get all the essential nutrients. Avoid drinking too much tea or coffee with meals, as these can inhibit your body’s ability to absorb iron from vegetables. Tip: Orange juice helps your body absorb iron.
Are you vegan? As a vegan, it can be very challenging to get all the nutrients you need, as you don’t eat animal proteins such as meat, fish, or dairy. This increases the risk of deficiencies in iodine, calcium, iron, vitamin B12, and omega-3 fatty acids, which could impact your baby’s development.
Seek advice from our Health Coaches about which foods are especially important for you right now. You can also choose supplements to support a vegan lifestyle. A vegan prenatal multivitamin can support both your health and your baby’s, and there are now plenty of good vegan omega-3 algae oils available. Add some extra calcium, and you too can enjoy your pregnancy with peace of mind.
Good to know
The Dutch Health Council advises eating a varied diet during pregnancy, and fish can be on the menu more than the usual two times a week. It’s important to choose foods rich in 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 is also important: wash your hands and wear gloves when gardening for the same reason.
Do you have questions or need advice? Visit a store near you. We’re happy to help!
