What can I and cannot eat during pregnancy?
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During pregnancy, your child is dependent on what you eat and drink. That's why you want to eat as healthy as possible. But that is not easy. There is a laundry list of advice on what not to do. And that while healthy eating is just so important to provide for the increased need for vitamins and minerals. That is why we list not only the donâ € ™ ts, but also the doâ € ™ s for you.
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During pregnancy, your child is dependent on what you eat and drink. That's why you want to eat as healthy as possible. But that is not easy. There is a laundry list of advice on what not to do. And that while healthy eating is just so important to provide for the increased need for vitamins and minerals. That's why we list not only the donâ € ™ s, but also the doâ € ™ s for you.
Vegetable fruit
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Do's Always eat vegetables with your hot meal. Make sure that at least half of your plate is filled with vegetables. And have some vegetables with your lunch. If you also take 2 servings of fruit, you will get a lot of vitamins and fiber Donâ € ™ s Do not eat raw sprouts such as bean sprouts and alfalfa. This can contain harmful bacteria, such as Salmonella. You can eat sprouts after immersing them in boiling water or by stir-frying them.
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Do's Always eat vegetables with your hot meal. Make sure that at least half of your plate is filled with vegetables. And have some vegetables with your lunch. If you also take 2 servings of fruit, you will get a lot of vitamins and fiber Donâ € ™ s Do not eat raw sprouts such as bean sprouts and alfalfa. It can contain harmful bacteria, such as Salmonella. You can eat sprouts after immersing them in boiling water or by stir-frying them.
Bread and grain products
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Do's Choose plenty of whole grain breads and grain products. Havemalt or muesli for breakfast, wholemeal bread for lunch and wholemeal pasta or brown rice for dinner. These products provide you with B vitamins and iron, which you need because you produce extra blood during your pregnancy. Furthermore, the whole grain varieties contain a lot of fiber: good for bowel movements.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Meat and meat substitutes
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Do's Eat meat or substitutes such as legumes and nuts daily. This gives you a lot of vitamins and minerals, including iron. Donâ € ™ s Do not eat raw meat (tartare, carpaccio, semi-cooked steak) and raw, dried and fermented meats (filet américain, sausage). This can contain pathogens, such as Toxoplasmosis. If you heat it well, it is safe to eat. Do not eat liver and no more than one serving of liver products such as liver sausage or liver pâté per day. This can contain a lot of vitamin A, which is not healthy during pregnancy. A
Fish
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Do's For the development of your baby it is very good to eat fish once a week. Preferably choose fatty fish such as salmon, herring and sardines, because they contain many healthy fish fatty acids. Fatty fish is also rich in vitamin D, which helps with the absorption of calcium from your diet. Donâ € ™ s Do not take sushi with raw fish, new herring, raw seafood and smoked ready-to-eat fish from the refrigerator (smoked salmon, mackerel). This can contain the Listeria bacteria and that can be harmful to the baby in your stomach. After heating you can eat it. Do not eat tuna, mackerel, eel and other predatory fish (swordfish, pike, zander, shark). Predatory fish can contain many heavy metals such as mercury. And a relatively new advice from the Netherlands Nutrition Center: don't eat them from a can. It has now become clear that canned tuna, for example, can contain as much heavy metals as fresh tuna. Do not eat fatty fish more than twice a week, also because of the heavy metals.
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Do's For the development of your baby it is very good to eat fish once a week. Preferably choose fatty fish such as salmon, herring and sardines, because they contain a lot of healthy fish fatty acids. Fatty fish is also rich in vitamin D, which helps with the absorption of calcium from your diet. Donâ € ™ s Do not take sushi with raw fish, new herring, raw crustaceans and shellfish and smoked ready-to-eat fish from the refrigerator (smoked salmon, mackerel). This can contain the Listeria bacteria and that can be harmful to the baby in your stomach. After heating you can eat it. Do not eat tuna, mackerel, eel and other predatory fish (swordfish, pike, zander, shark). Predatory fish can contain many heavy metals such as mercury. And a relatively new advice from the Netherlands Nutrition Center: don't eat them from a can. It has now become clear that canned tuna, for example, can contain as much heavy metals as fresh tuna. Do not eat fatty fish more than twice a week, also because of the heavy metals.
Eggs
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Do's Eggs are full of vitamins, minerals and proteins. Don't save on it. You can really eat them 2-3 times a week and 3-4 if you don't eat meat. Donâ € ™ s Do not eat raw and soft-boiled eggs, and products containing raw eggs, such as homemade tiramisu and mayonnaise. Raw eggs can be contaminated with Salmonella.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Notes
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Do's Eat nuts every day: out of hand, through salads, through a meal, or as peanut butter or nut butter on bread. It contains healthy fats, proteins, fibers and minerals such as iron.
Dairy and cheese
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Do's Have milk, yogurt, cheese, or other dairy products with every meal. This contains calcium and that is important for the proper bone development of your baby Donâ € ™ s Do not eat cheese made from raw milk, which can be recognized on the label as â € au lait cruâ € ™ or â € made from raw milkâ € ™. This can contain the Listeria bacteria and that can be harmful to the baby in your stomach. The advice has long applied to soft raw-milk cheese such as brie, but recently also applies to hard raw-milk cheese such as farmer's cheese. This is because hard cheeses made from raw milk can also contain pathogens. Do not drink raw milk. But if you heat it well, it won't hurt.
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Do's Have milk, yogurt, cheese, or other dairy products with every meal. This contains calcium and that is important for the proper bone development of your baby Donâ € ™ s Do not eat cheese made from raw milk, which can be recognized on the label by 'au lait cru' or 'made from raw milk'. This can contain the Listeria bacteria and that can be harmful to the baby in your stomach. The advice has long applied to soft raw-milk cheese such as brie, but recently also applies to hard raw-milk cheese such as farmer's cheese. Hard cheeses made from raw milk can also contain pathogens. Do not drink raw milk. But if you heat it well, it won't hurt.
Cooking fats
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Do's Spread your bread and don't be too sparing with oil or other cooking fats when baking and stir-frying. That provides you with healthy fats and vitamins A, D and E. Â Â Â
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Do's Spread your bread and don't be too sparing with oil or other cooking fats when baking and stir-frying. That provides you with healthy fats and vitamins A, D and E.  Â
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Moisture
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Do's Drink enough: with every meal and also in between. Â Â Â Donâ € ™ s Do not drink alcohol. Alcohol reaches your child through the placenta and can be harmful at any time during pregnancy. Do not drink more than 1 cup of coffee or energy drink per day. It contains a lot of caffeine and that is possibly harmful during pregnancy. Do not drink more than 3-4 cups of black or green tea per day. This also contains caffeine, but in smaller amounts. Do not drink more than 1 or 2 glasses of fennel tea, anise tea or liquorice tea per day. Fennel and anise can contain plant toxins that are harmful in large amounts during pregnancy. Licorice tea increases blood pressure and therefore less nutrients and oxygen pass through the placenta.
Dietary Supplements
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Do's Take 400 micrograms of folic acid daily up to and including the 10th week of your pregnancy. This reduces the risk of birth defects such as a cleft lip and an open back. Take 10 micrograms of vitamin D daily throughout your pregnancy. This aids in the absorption of calcium from your diet, which is necessary for the proper bone development of your baby. Donâ € ™ s Do not take gourd lime (pimba). This is sometimes advised for nausea, but it is not a good idea. It contains a lot of lead and that is harmful to your baby. Do not take herbal remedies and essential herbal oils. This can contain plant toxins.
Other
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Donâ € ™ ts Do not eat more than 2-3 drops per day. Licorice increases blood pressure As a precaution, the Nutrition Center advises not to eat dried, concentrated superfoods such as goji berries. During pregnancy you are extra sensitive to any adverse effects. Be moderate with herbs and spices. This can contain plant toxins.
Worried?
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Have you eaten tuna or a piece of toast with pâté? Do not worry immediately if you have eaten or drank something that is not recommended. The chance that it is harmful is very small. It is especially important not to make a habit of the 'don'ts', but rather the 'do's'. That way you take good care of the baby in your stomach.