During pregnancy, a healthy diet is important for both you and your baby. It's normal to have questions about what's safe to eat and drink.
Healthy Choices That Are Actually Possible
- Eat a varied diet: vegetables, fruit, whole-grain products, legumes, nuts, fish, eggs, and low-fat dairy products.
- Fish: at least twice a week, including one serving of fatty fish such as salmon, mackerel, or herring.
- Adequate fluid intake: Water is best. Limit sugary drinks.
- Supplements: Take 400 micrograms of folic acid daily during the first 10 weeks and 10 micrograms of vitamin D, as recommended by the Netherlands Nutrition Center.
Tip: Small changes, such as choosing whole-grain bread instead of white bread or water instead of soda, can make a big difference.
Foods You Should Avoid
- Alcohol: Avoid it completely, because it can harm the baby.
- Raw meat and raw fish: risk of bacteria and parasites.
- Cheese made from raw milk (unpasteurized): Risk of listeria.
- Liver products such as liver sausage or liver pâté: too much vitamin A.
- Caffeine: up to 200 mg per day (about two cups of coffee).
- Hygiene: Wash fruits and vegetables thoroughly.
Why Nutrition Is Important
A healthy diet supports your baby’s growth and your own health. It helps your baby’s brain, bones, and organs develop and reduces the risk of complications.
At Centering on Pregnancy special attention is given to nutrition.
We, as midwives We are happy to provide personalized nutritional advice during the checkups.
Please feel free to discuss your eating habits so we can work together to find safe and healthy options.
Do you have questions or are you unsure about what you can eat during your pregnancy? Feel free to contact Up!
