Healthy pregnancy
Nutrition, what to eat and what not to eat
During pregnancy, you want to take good care of yourself and your baby — and nutrition plays an important role in that. The good news: you don’t need to suddenly change your entire diet! This article gives you an overview of what’s important, which nutrients you need extra, and what to watch out for.
Trusted English Resources on Nutrition During Pregnancy
- 🇬🇧 NHS – Healthy eating in pregnancy
Practical advice from the UK National Health Service on what to eat, supplements to take, and foods to avoid. - 🇺🇸 USDA – MyPlate for Pregnancy
Official US dietary guidelines with a visual guide for healthy eating during pregnancy and breastfeeding. - 🇺🇸 CDC – Food safety for pregnant women
Information from the Centers for Disease Control and Prevention on avoiding infections such as Listeria and Toxoplasma. - 🇺🇸 FDA – Advice about eating fish
US Food and Drug Administration guidance on which fish are safe to eat during pregnancy. - 🇨🇦 Health Canada – Food safety in pregnancy
Canadian government advice on healthy eating, supplements, and safe food handling for expectant parents. - 🇦🇺 Australian Government – Eat for Health
Nutritional guidelines from the National Health and Medical Research Council, with clear, evidence-based recommendations.
💡 Tip: The NHS pregnancy pages are often the best starting point.
Eat normally. Eat healthy!
You don’t need to “eat for two” — but it’s good to eat more mindfully. If you already eat a healthy diet, you won’t need to change much. Make sure you get enough vitamins and minerals and avoid harmful products.
A healthy eating pattern means:
- Plenty of vegetables, fruit, whole grains, legumes, and nuts.
- Enough protein from fish, meat, eggs, dairy, or plant-based alternatives.
- Healthy fats, such as those in oily fish, olive oil, and nuts.
- Limit sugary and highly processed foods.
Three supplements you really need
Even if you eat well, it’s hard to get enough folic acid, calcium, and vitamin D from food alone. These supplements are therefore essential.
💊 Folic acid
Supports the development of the neural tube (and helps prevent conditions such as spina bifida).
When? Start at least 4 weeks before pregnancy and continue until 10 weeks of pregnancy.
Dosage: 400 micrograms per day.
🥛 Calcium
Important for your baby’s bones and teeth.
Found in: dairy products, cheese, whole-grain bread, and some vegetables. 60% of pregnant women don’t get enough calcium!
Dosage: 1000 mg calcium per day if you don’t consume dairy (at least from 20 weeks of pregnancy onward).
☀️ Vitamin D
Supports your baby’s bone development.
When? Throughout your entire pregnancy.
Dosage: 10 micrograms per day.
Other important nutrients
During pregnancy, you also need iodine and iron. Make sure you get enough of these through your diet or a supplement.
🧂 Iodine
Essential for your baby’s thyroid function and metabolism.
Found in: sea fish, dairy, eggs, and iodized salt.
Daily requirement: 200 micrograms.
🥩 Iron
Supports the production of red blood cells and oxygen transport.
Found in: meat, fish, eggs, whole grains, legumes, and green vegetables.
Daily requirement: 16 mg.
Iron deficiency? We check your iron levels during pregnancy and prescribe supplements if needed.
Eat fish — but the right kind
Try to eat fish twice a week, with at least one serving of oily fish such as salmon, mackerel, or herring. Fish is an important source of omega-3 fatty acids (DHA), which support your baby’s brain and vision development.
🚨 Not all fish is safe! Some species contain too much mercury or harmful substances such as dioxins, PFAS, or the Listeria bacteria. Avoid swordfish, tuna, and raw fish (such as sushi).
👉 Don’t eat fish? Then take a supplement with 250–450 mg DHA to ensure you get enough omega-3.
More info: See the fish advice for pregnant women.
Eat in moderation: soy, liver, licorice, and caffeine
Some products are safe to eat, but only in moderation:
- Soy products → Limit soy drinks or yogurts to a maximum of 4 portions per day.
- Liver products (such as pâté) → Contain too much vitamin A, which can be harmful.
- Licorice tea and licorice candy → Can raise blood pressure; limit to 2 cups per day.
- Caffeine (coffee, tea, cola, energy drinks) → Max. 200 mg per day (about 2 cups of coffee).
Avoid: alcohol, liver, and certain herbal teas
Some products are best avoided completely:
🚫 Alcohol → There’s no safe amount; it increases the risk of brain damage and growth problems in your baby. Alcohol-Free Pregnancy.
🚫 Liver → Contains extremely high levels of vitamin A, which increases the risk of birth defects.
🚫 Fennel, anise, and cinnamon tea → Contain plant toxins that may be harmful.
Eat safely: prevent foodborne infections
Pregnant women are more vulnerable to bacteria such as Listeria and Toxoplasma. Reduce your risk of infection with these hygiene tips:
- Wash fruit and vegetables thoroughly under running water.
- Wash your hands regularly, especially after handling raw meat or vegetables.
- Cook meat, fish, poultry, and eggs thoroughly.
- Make sure your fridge is set to 4°C (use a thermometer!).
- Don’t eat products that are past their expiration date.
Summary
- Healthy and varied eating is key — you don’t need to “eat for two.”
- Take folic acid, calcium, and vitamin D daily as supplements.
- Extra iodine and iron are important for you and your baby.
- Eat fish twice a week — but choose the right types.
- Limit caffeine, soy, licorice, and liver products.
- Avoid alcohol, liver, and certain herbal teas.
- Maintain good hygiene to prevent foodborne infections.