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What to eat and not eat when pregnant

  1. Almost everyone agrees on certain products, do not smoke or drink during pregnancy. The harmful substances that can affect your unborn baby can have unpleasant consequences. But it doesn't just stop with cigarettes and alcohol. When someone is pregnant, they are overloaded with opinions and information about products that should certainly not be eaten during pregnancy. But which products should we really not eat during pregnancy? And which products or nutrients can we take a little more of?

Extra nutrients

  1. You are pregnant, usually very nice but also exciting. You no longer only take care of yourself, but also the miracle in your belly that will develop into a real baby. It is best to take in extra nutrients to allow your child to develop optimally.

Folic Acid

  1. You should actually start taking extra folic acid if you want to become pregnant. It is recommended to take it until at least the second month of pregnancy, because it is precisely during this period (fertilization period) that folic acid greatly reduces the risk of neural tube defects (an open spine). It is best to take folic acid in the form of a supplement of 0.4 mg per day.


  1. Iron is responsible for the production of the red blood cells in our body. It is therefore important to take in enough iron during pregnancy. After all, during pregnancy, our heart has to pump harder to circulate enough blood through our body. With a healthy and varied diet you often get enough intake, yet it doesn't hurt to take some extra iron-containing products every day. Think of a lot of green (leaf) vegetables such as spinach, lettuce and sprouts.

Vitamin B12

  1. Vitamin B12 also helps in the production of red blood cells, but at the same time ensures proper development of the nervous system. A vitamin B12 deficiency can lead to a folic acid deficiency, which can lead to anemia. You can find vitamin B12 in many animal products such as fish, milk, meat (products) and eggs.

Vitamin C

  1. Vitamin C aids in the absorption of folic acid. Products with a high vitamin C content, in particular, also retain more folic acid during heating (for example when cooking certain foods such as potatoes and bell peppers) than products with a lower vitamin C content


  1. During your pregnancy you need more calcium. Calcium ensures a solid bone structure and strong and healthy teeth. If you are pregnant, it is best to ensure that you consume at least half a liter to 750 ml of milk. Your calcium intake is greatly increased during pregnancy.

Omega 3 fatty acids

  1. For optimal brain development of your baby you need omega 3 fatty acids. These fatty acids can mainly be found in fatty fish such as (red) salmon.

It is better not to eat some foods when you are pregnant

  1. Just as your unborn baby can use some extra nutrients, there are also nutrients and certain foods that you should watch out for

Vitamin A

  1. Vitamin A is healthy, but during your pregnancy it is better to avoid taking too much of this. Taking an overdose of vitamin A can have harmful consequences for your unborn baby. For example, it can lead to birth defects. Make sure that you do not consume more than the offered daily amount and do not exceed the threshold of 10,000 IE per day. Again, if you eat well and healthy according to the nutritional triangle, you will get more than enough vitamin A.


  1. During pregnancy it is best to be careful with liver and liver products. This contains a high dose of vitamin A, which can have harmful consequences for your unborn baby.

Raw meat raw fish, crustaceans and shellfish

  1. Raw meat products such as filet american, roast beef, prepared, tartare, chorizo, salami and carpaccio should not be eaten during pregnancy because of the possible parasites it contains. Cook or fry meat and fish completely cooked, so that the parasites are killed. Fish, crustaceans and shellfish can contain the listeria bacteria, so make sure these products are fully cooked or skip them during your pregnancy.

Raw eggs and raw chicken

  1. It is best not to eat foods containing raw eggs, as well as raw or undercooked chicken during pregnancy. There is a chance that the salmonella bacteria can be found in this, which can make you quite ill. Eggs are also best kept in the refrigerator. Products that you prefer to leave during pregnancy are: bavarois, mousse or homemade mayonnaise.

Extra nutritional tips during pregnancy

  1. The basis for nutrition is the same for everyone. Whether you are pregnant or not, make sure you eat according to the nutritional triangle. Be careful with raw, unwashed vegetables, as they can contain listeria bacteria Limit your coffee consumption during pregnancy to a maximum of one cup per day Wash your hands after every meal or preparation Be careful with raw milk (products), because they are unpasteurized and can contain many bacteria Always keep an eye on the expiry date, it is better not to eat products that have been opened in the refrigerator for more than 12 hours

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