Food and pregnancy

When you are pregnant you should always take into account what you can and cannot eat. Your body also needs extra nutrients during pregnancy, but what are those nutrients and what should you not eat? Which products and nutrients do you need during your pregnancy and which products and nutrients should you avoid for the development of your baby? When you are pregnant, your digestive system takes extra nutrients from food than normal. It provides the baby with those nutrients that the baby so desperately needs.

What can you have extra during your pregnancy?

Vitamin C

This helps your baby increase resistance and helps your body absorb extra iron. Vitamin C is found in products such as citrus fruits, kiwi, strawberries and fresh vegetables.

Folic acid

This is very important for the development of the nervous system. You also prevent abnormalities such as spina bifida. Folic acid is found in spinach, broccoli and legumes, among others. It is recommended to take extra folic acid.


You need iron because your body has to produce extra blood during pregnancy. Iron is found in eggs, legumes, dried fruit and nuts.

Vitamin D

From the third month onwards, vitamin D is important, it helps the baby’s bones to become stronger and to get more iron from food.

What not to eat during pregnancy


This can contain a large amount of vitamin A. Vitamin A can increase the risk of an abnormality.

Raw meat

Raw meat can contain parasite eggs. If you eat it, your baby can become infected and there is a greater risk of premature birth or stillbirth. Products with raw meat are, for example, filet American, but of course also tartare or undercooked steak.

Brie and camembert

These are products that contain listeria bacteria and can cause an infection called listerosis, which can lead to a miscarriage or a sick child. Especially eat products that contain less moisture so that the bacteria cannot grow in them.

Also be careful during pregnancy


Always be careful with salt, salt causes higher blood pressure and can therefore also be harmful to the child. If you would like your food to be a bit tastier, use a little bit of sea salt or curry, pepper, garden herbs or ginger.

Washing/preparing food

During pregnancy, you should always wash, cook or bake food thoroughly.

Quantity table

Table for the approximate amounts you should eat:




5-7 slices


3 to 5 pieces


3 to 4 spoons


2 pieces

milk or milk products

2 to 3 glasses


1 to 2 slice

meat, chicken, fish, egg

100 grams


1 to slices

low-fat margarine on bread

5 grams

margarine or oil

15 grams


1.5 litres


Also pay attention

If you are pregnant and smoke: stop smoking. Your baby also breathes this in. Avoid alcohol and also ensure there is not too much stress in your life.

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