During your pregnancy, you naturally want to eat a healthy diet so that your unborn baby can develop into a healthy baby. During your pregnancy, it is important to eat fresh, healthy, and varied food. Eating for two is really not necessary. Not only what you eat, but also how you eat it matters. For example, it is very important that you cook meat and fish thoroughly. In addition, you must of course be extra careful for cross-contamination, make sure that the kitchen utensils with which you have touched raw meat do not come into contact with cooked meat or other foods. You can eat raw vegetables, but always wash them carefully, they can also contain harmful bacteria. Be extra careful with fresh products such as meat products and raw vegetable salads, do not store them for too long.
However, with some foreign cheeses, there is a risk that you can contract the Listeria bacteria. You can eat all types of cheese as long as there is now packaging. These cheeses are made with raw milk and pose a risk. Think especially of mold cheeses, but also take a look at the packaging for brie and mozzarella, if there is nothing on the packaging, it is safe. Cheese from the farmer can also contain the Listeria bacteria and is unsafe during your pregnancy.
It is highly recommended that you regularly eat fish during your pregnancy, but you should be careful with certain types of fish. Raw fish and crustaceans and shellfish, as is common in sushi, and smoked fish can contain harmful Listeria bacteria. Vacuum-packed fish poses an additional risk because these fish are often stored for a long time. It is also better not to eat oysters and other raw crustaceans or shellfish for that reason. You can eat mussels or shrimps that have been cooked without risk. You can safely eat fresh or canned fish. Herring does not fall into the category of ‘raw’ fish.
Some fish species can contain dioxins and heavy metals. That is why it is better not to eat too much of the following fish:
- tuna (canned tuna comes from younger fish and is allowed)
- king mackerel
- eel from rivers
Eating fatty fish is very healthy, but dioxins can also accumulate here. So don’t eat this more than twice a week.
Raw meat such as tartar or carpaccio can be harmful and should therefore not be eaten. They can contain pathogens such as the Toxoplasma gondii. Meat products such as chorizo, filet American, raw ham (for example Parma ham, Serrano ham), beef sausage, roast beef, salami, and tea sausage can also be harmful. Be moderate with vitamin A-rich products. Avoid eating liver and at most once a day a product that contains liver. The liver contains a lot of vitamin A. Too much vitamin A can have harmful consequences for the unborn child.
The following herbs are harmful during pregnancy: absinthe wormwood, anise, aloe, tansy, dong, cucumber herb, sassafras, comfrey, and fennel.
Limit the use of basil, tarragon, fenugreek, cinnamon, Nigel, hawthorn, feverfew, pesto (because of the basil), sage, senna, and fennel. However, moderate use cannot hurt.
The stimulating effect of coffee is due to the caffeine it contains, a high dose of this is dangerous during your pregnancy. If you really cannot wake up in the morning without coffee, it is harmless to drink one cup a day, but try to limit this as much as possible. You can of course also try caffeine-free coffee. Incidentally, various energy drinks also contain caffeine, so be careful with this too.
Smoking and alcohol
Smoking and the use of alcohol are very harmful to your baby, more information can be found in the articles smoking during pregnancy and alcohol during pregnancy.
Fruits and vegetables
Wash raw fruits and vegetables well. Unwashed fruit and vegetables sometimes contain pathogens.
Are you vegetarian or vegan?
Do you not eat meat or fish? Make sure that you get enough vitamins B and iron during your pregnancy. B vitamins are mainly found in whole grain products, potatoes, legumes, eggs and dairy products. Legumes and eggs are also important sources of iron, as are meat substitutes.