Eating healthy during your pregnancy

Eating healthy during your pregnancy

Eating healthy during your pregnancy

Good nutrition is extra important during your pregnancy. Not only do you want to feel good yourself, but your body must also provide the right building materials for the growth of your baby.

If you already eat healthy and varied, you don't have to adjust that much. There are a number of nutrients that you should pay extra attention to.

Pregnant and a healthy diet

If you are pregnant, you want to take extra care of yourself and the baby in your belly.

A healthy lifestyle and a varied diet are a good match. If you eat according to the Wheel of Five, you and your child will receive enough nutrients.

Your baby needs proteins, carbohydrates, fats, vitamins and minerals to grow healthy and gets them from your diet.

By varying with different fruits and vegetables, you can be sure that he gets all the necessary nutrients.

Replacing meat with fish two days a week and regularly vegetarian for a day with legumes or eggs is also healthy.

A healthy daily menu


A good starting point for a healthy daily menu can consist of the following:

  • 4 or 5 brown / whole wheat sandwiches
  • 250 grams of vegetables
  • 3 medium potatoes (150 grams), 75 grams of cooked rice or 150 grams of cooked pasta or legumes
  • 2 pieces of fruit
  • 2 to 3 servings of dairy: for example, 450 ml of milk products and 30 grams of cheese
  • 100-125 grams of (cooked) meat, fish , egg or meat substitutes
  • 40 grams of lubricating and preparation fats such as margarine and (olive) oil
  • 1.5-2 liters of fluid (including milk)

Eating for two?

An adult woman needs about 2,000 kcal per day and during the last 3 months of your pregnancy this increases by 300-400 kcal.

This comes down to an extra sandwich, a bowl of yogurt or some more meat, fish or meat substitute.

Your growing baby requires energy, so you should eat a little more than usual. But eating two is really not necessary.

You want to keep in shape and during labor it is also nice if you are fit.

You also want to avoid a lack of nutrients during your pregnancy. It is therefore not advisable to have strict lines during this period.

It is not so much the amount of food you have to adjust, but rather the quality of your food.

If you still want to work on your weight during your pregnancy, read how you can lose weight in a healthy way during pregnancy .

Pregnant and eating fish

Fish is healthy because of the fatty acids it contains. Especially in oily fish (sardine, salmon , herring and trout) are essential building blocks for your child's brain.
Pregnant and eating fish

It is advisable to eat fish once a week during your pregnancy. Do you not like fish or are you not ready to eat fish every week? Then fish oil can offer a good solution. This way you still get the good fatty acids.

However, some fish ( tuna , eel , swordfish, zander, mackerel , shark) may also contain dioxins and heavy metals, which is harmful to your baby in large quantities.

It is better to leave these fish for a while. Also, don't eat fish more than twice a week and avoid vacuum-packed raw and smoked fish. The latter may contain the listeria bacteria.

Pregnant and vegetarian

If you are a vegetarian, you probably already know how you can get essential nutrients that are also present in meat in other ways.
pregnancy you can safely eat vegetarian food

During your pregnancy you can safely eat vegetarian food, it is only extra important that you take in enough iron, proteins and B vitamins.

Do not give bacteria a chance

Make sure you eat fresh food, wash vegetables and fruit well and cook meat and eggs well. Do not allow your utensils that have come into contact with raw meat to come into contact with prepared food and wash your hands before preparing your food.

This way you limit the chance that potentially harmful bacteria will enter your body. Also read the article about what you can eat during your pregnancy .

Nutrients to pay extra attention during your pregnancy

Some nutrients, such as vitamin D and folic acid, require more during pregnancy.

Because you cannot get enough of these from your diet, the Health Council recommends that you take dietary supplements during pregnancy. Other nutrients, such as calcium , are easy to get from food.

Folic acid

Folic acid, or vitamin B11, is normally obtained from green vegetables, whole grains, meat and dairy. During your pregnancy you have a higher need for folic acid, which you cannot get enough from your diet.

A folic acid deficiency in the first weeks of your pregnancy can hinder the development of your baby's neural tube. This can cause neural tube defects, such as an open spine (spina bifida).

You can take extra folic acid by taking a pill with 400 micrograms daily. Because your baby needs the extra folic acid at a very early stage of pregnancy, it is best to start taking folic acid when you are trying to become pregnant.

Continue to take the supplements until you are 10 weeks pregnant. Long-term intake of these amounts, for example because you have been trying to get pregnant for some time, has no negative effect on your health.

Vitamin D

In addition to folic acid, you can also use some extra vitamin D. Vitamin D provides strong bones for yourself and a good bone structure for your baby.

Normally you get vitamin D from sunlight and especially from oily fish. During your pregnancy, taking 10 micrograms of extra vitamin D is recommended.


Calcium is necessary for the development of teeth and bones. You get it from milk or milk products. You're good with two to three slices of cheese a day and two to three glasses of milk a day.

You can also replace this with other milk products such as yogurt or custard. It is usually better to use the low-fat dairy varieties, which contain less or even no saturated fat, and proportionally more protein.

If you have an increased risk of pregnancy poisoning , you may need to take extra calcium during your pregnancy. Discuss this with your midwife before taking extra calcium.


By taking in enough iron, you lower the risk of anemia . Iron, for example, is in meat and wholemeal bread.

Iron absorption is promoted by vitamin C, so eat enough fruit and vegetables.

Other vitamins during your pregnancy

In addition to vitamins B11 and D, you do not need vitamin supplements when following a normal diet.

If you still want to swallow it, choose a multivitamin especially for pregnant women. The general multivitamin can contain vitamin A and this can be harmful for your unborn baby.

Check whether this already contains the correct dose of folic acid (400 mcg) and vitamin D (10 mcg).

No comments for "Eating healthy during your pregnancy"