Pregnancy and Food
What can you eat and what’s better to avoid?
Being pregnant changes everything, including the way you look at food. What you eat daily affects your baby’s development and how you feel. But there’s so much information that it’s easy to get lost. We’re here to help. During your visits to our midwifery practice in Amsterdam South and through this blog. This time, we clearly cover everything about what’s best to eat during pregnancy, what to avoid, and how nutrition can give you energy.
What is healthy nutrition during pregnancy?
During pregnancy, your body has slightly different needs. It’s not about eating more, but about eating better. Healthy nutrition supports your baby’s growth and helps you feel fit. During your pregnancy, choose a combination of:
- Vegetables and fruit: for vitamins, minerals, and fiber
- Whole-grain products: for slow-release carbohydrates and fiber
- Proteins: from legumes, dairy, eggs, meat, and/or fish
- Healthy fats: such as those from nuts, seeds, avocado, and olive oil
- Adequate fluids: drink at least 1.5 to 2 liters of water per day
For a healthy and balanced diet, it’s better to vary as much as possible and choose unprocessed products when you can. This is the best foundation for you and your baby.
What should you avoid eating or drinking during pregnancy?
Some products should be completely avoided during pregnancy as they can be harmful to your baby, even in small amounts. These include:
- Raw meat such as carpaccio and filet americain
- Raw fish unless you are sure it’s very fresh (same-day catch)
- Liver (liver products like pâté are allowed but no more than once per day)
- Alcohol, energy drinks, and tobacco products
- Vacuum-packed fish: if it’s not very fresh, it can cause listeria infection
Unsure about a certain product? Ask one of our midwives.
What makes a good breakfast during pregnancy?
If you suffer from morning sickness, breakfast is probably not something you look forward to. Yet a solid, healthy breakfast is important, even with nausea. It fuels your body and prevents your blood sugar from dropping too quickly. Good ideas for a pregnancy-friendly breakfast include:
- Oatmeal with banana, cinnamon, and a spoonful of peanut butter
- Greek yogurt with blueberries and a handful of walnuts
- Whole-grain bread with avocado or 100% peanut butter
Try to eat within an hour of waking, even if you have little appetite. An empty stomach and unstable blood sugar can cause or worsen nausea. A good breakfast also provides important nutrients for you and your baby, such as calcium, iodine, iron, and vitamin B12.
Which fruits are good during pregnancy?
Fruit is always an important source of vitamins, minerals, and fiber. Most fruits are good for you, but the following are especially helpful during pregnancy:
- Bananas: filling and gentle on the stomach
- Citrus fruits: rich in vitamin C
- Berries: high in antioxidants
- Apples and pears: aid digestion
Preferably eat fresh fruit and wash it thoroughly before consumption, or peel it with a vegetable peeler.
What’s best to eat in the first trimester?
The first trimester can be a challenging period for many women in terms of eating. Your taste may change, you may feel nauseous, and sometimes certain smells are hard to tolerate. During these first months, it’s best to:
- Eat small portions spread throughout the day
- Choose easily digestible foods like crackers, toast, and banana
- Drink ginger tea if it helps with nausea
- Consume iron-rich foods like pears, spinach, whole-grain bread, and lentils
Don’t skip meals, even if you have little appetite. An empty stomach can make nausea worse.
What gives energy during pregnancy?
Pregnancy takes energy, as your body works hard to grow your baby. Smart nutritional choices give your body extra energy. Opt for:
- Slow-release carbohydrates, such as sweet potatoes, oatmeal, and brown rice
- Proteins from eggs, yogurt, nuts, or meat
- Water: staying hydrated helps with concentration; too little water makes you tire faster
- A short walk or some fresh air, which always helps
Quick sugars from cookies and soft drinks give a temporary boost, but it’s followed by a sugar crash. Try to avoid these quick sugars.
What are healthy snacks during pregnancy?
Regular healthy snacks help keep your blood sugar stable. This combats nausea and helps you feel more energetic. Healthy snack options include:
- Vegetable sticks with hummus
- A handful of unsalted nuts
- A hard-boiled egg
- Whole-grain crackers with cottage cheese
- A piece of dark chocolate (at least 70%)
These healthy snacks prevent cravings and reduce the likelihood of reaching for unhealthy foods.
Frequently asked questions about nutrition during pregnancy
Do I really need to avoid everything labeled as ‘not allowed’?
Yes, some products carry a risk of infection or contain harmful substances. Better safe than sorry.
Is alcohol really off-limits?
Absolutely. There is no safe amount of alcohol during pregnancy.
I follow a vegetarian or vegan diet; is that okay?
Yes, that’s fine. Pay extra attention to iron, B12, calcium, and protein intake.
I have little appetite; is that a problem?
Not immediately, but try to keep eating small portions. Contact us if this persists.
Want to learn more about eating during pregnancy? Join our ‘Nutrition Evenings’!
At Verloskundigen Amsterdam Zuid, we regularly organize nutrition evenings. Nutrition expert Sharon Looyen explains everything about healthy eating during pregnancy and the first weeks afterward. There’s plenty of time for questions, and you’ll receive lots of tips and information.
This helps you make conscious choices, feel better during pregnancy, give your baby a good start, and maintain fewer extra kilos after pregnancy. You can attend at any stage of your pregnancy, but the earlier you come, the more health benefits you gain for yourself and your baby. The evenings last 1.5–2 hours and are fully covered by us. Sign up during a consultation or email us now. Dates can be found at our practice or in the online calendar.
See you soon?
