Healthy food during your pregnancy

It is important to pay attention to your health during your pregnancy. Good health often starts with a healthy diet. The experience from the past is the knowledge of today and of course you want the very best for your child. But ... do not let all tips slide over your pregnancy like a shadow.
Read them through, tie them in your ears but especially enjoy this period. Because this time will never come back. We have tried to collect as many do's & don'ts for you as possible, but our most important tip is: ENJOY!

Healthy food

It is of course important during your pregnancy to pay attention to your diet to ensure that your child receives all the necessary substances. But for yourself it is also important to eat healthy. You do not have to eat twice as much, but you have to pay close attention to the quality of your food.
The nutrients that you ingest must be converted into energy and this energy is necessary for your body to adapt to the new situation and let your unborn baby develop well and give a good start.


Dairy products (preferably: buttermilk, cottage cheese, yogurt) are recommended by the amount of lime it contains. Lime is good to protect the teeth of the mother and lay the foundation for good teeth of the unborn baby.


The quantities you can / must take per day are as follows:

Potatoes / rice / legumes150 - 200 grams
Bread5 - 7 slices
Vegetable200 grams
Fruit / fruit juice2 pieces
Milk / milk products2 - 3 glasses
Cheese1 - 2 slices
Meat / fish / egg / bean curd / tempé100 grams
Meats1 - 2 slices
Halvarine / margarine / butter25 grams
Fat / oil (to prepare the food)15 grams
Moisture1.5 liters

You need more fluid when exercising with great physical effort.

Watch out


Toxoplasmosis is caused by a parasite (Toxoplasmose gondii).
Watch out for food and avoid eating raw and semi-raw meat, this can prevent this parasite. The parasite is harmful to the unborn baby and you can get the disease Toxoplasmosis. This disease can lead to premature birth and major birth defects (including eye disorders).

Feces cats

The same parasite can also occur in the feces of (especially young) cats. Wear gloves when changing the litter box or - even better - ask your partner for the time being to do this job. Eat your meat thoroughly and pay attention to hygiene during the preparation of raw meat (thoroughly clean all items that have been in contact with the meat). Do not eat raw eggs and do not drink raw milk. Wash your vegetables thoroughly (4 to 5 times) and wash or peel the fruit.
Wear disposable gloves when working in the garden and avoid hand-mouth contact.


Listeriosis is the disease caused by the listeria monocytogenes bacterium.
You encounter this bacteria everywhere in nature: soil, plants, dust and most animals. This makes it possible that the bacterium penetrates into our food.
The bacterium can be found in cheese made from raw milk (Brie, Camembert) or raw and semi-raw products (raw milk, raw meat / fish / egg) but raw vegetables were also always thorough and after processing uncooked food your hands, knives and cutting board. This bacterium causes a special form of food poisoning and it can be very harmful to your unborn child.

Miscarriage or premature birth

The infection can cause a miscarriage, preterm birth or a stillborn baby. Look carefully on the packaging or the indication 'Au lait cru' is displayed. If this listing is present, the product is not pasteurized and you better not use it.


Be careful with salt. Salt can increase blood pressure, which can lead to problems later in pregnancy. So look out for products such as chips, liquorice (which also contains glyceric acid, which can increase blood pressure) and broth, but also watch out for smoked sausage, smoked meat and raw ham. In ready-to-eat sauces, soups and aromas there is also a lot of salt.

Vitamin A

Vitamin A is healthy but an overdose can be harmful. With this vitamin, the daily dose must not be exceeded. Therefore, be moderate with products such as liver, liver sausage, liver pate, pate. These contain too much vitamin A. Not more than 15 í 20 grams per day.

Shelf life

Pay close attention to the shelf life of products. Do not store opened products too long and put perishable products in the refrigerator.


The British food safety organization advises pregnant women, women who want to become pregnant and breastfeeding women not to eat too much tuna. That means: per week, no more than two cans of tuna with an average size or one fresh tuna steak. This rule is in line with the advice of the Nutrition Center to eat different types of fish once or twice a week.

Protect your child from mercury

The advice for tuna is given as a precaution to protect unborn children and babies who are breastfed against the mercury that can occur in tuna. Unborn children and babies are extra sensitive to the effects of mercury. This advice for tuna does not apply to children from the age of one and a half and adults. However, children are advised not to eat swordfish, shark, king mackerel or marlin in connection with the higher levels of mercury in these fish species.

Predator fishing

Species of fish in which high levels of mercury are found are predatory fish that live long ago, such as swordfish, shark, marlin and king mackerel. Lower levels were found in fresh tuna. In common mackerel and the other species that are eaten a lot in the Netherlands, such as herring, salmon, eel and cod, the mercury levels found are even lower.
Fish is a source of protein, vitamins and minerals. Fish also contains fish fats that reduce the risk of death from sudden cardiac arrest. This effect is greatest with one to two portions of fish per week.


Taking extra folic acid (vitamin B11) before pregnancy and at the beginning of pregnancy reduces the chance of having a baby with an 'open back' (spina bifida) or serious brain damage. About 300 children are born each year with an open back. By using folic acid you reduce the chance by 50%.

Without a recipe

Folic acid is for sale without a prescription at pharmacy and drugstore. The recommended amount is 0.4 milligrams per day.
Never use vitamin supplements if you are pregnant. There are special vitamin preparations for pregnant women that are specially tailored. In particular, excess vitamin A is harmful.

Vitamin C

Vitamin C facilitates the absorption of iron in your body. Take a glass of fruit juice or a piece of fruit with every meal.
The Dutch Nutrition Council advises pregnant women to use extra vitamin D from their third month of pregnancy. Women who are breastfeeding are also advised to take this vitamin. This vitamin promotes the absorption of calcium from the diet. It is not possible to get the right amount of vitamin D from food alone, even if you eat very healthily. At the pharmacy you can inquire about the right quantities.

Video: Pregnancy Diet: Eating for Two

Leave Your Comment