Nutrition tips: What should you not eat during pregnancy?

Are you pregnant and wondering what foods you should avoid? A balanced diet is especially important now for your health and your baby's development. However, there are some foods you should avoid to reduce risks for both you and your unborn child. From raw meat and fish like sushi to certain cheeses—some foods can contain harmful bacteria like salmonella.

In this article, you’ll learn which foods are off-limits during pregnancy and what alternatives you can choose. We’ll discuss why alcohol and too much caffeine can be problematic and which nutrients, like iodine, are particularly important. You’ll also find out about the considerations around consuming honey during pregnancy and what to watch out for with meat and dairy products. This way, you can ensure a safe and healthy diet, giving your baby the best start in life.

Forbidden Foods During Pregnancy 

Raw Animal Products

During pregnancy, it’s crucial to avoid certain foods to protect your health and that of your unborn child. Raw animal products are among the foods you should steer clear of. These include raw meat such as carpaccio and tartare, undercooked meat, raw sausages, and raw ham. These foods can harbor bacteria like salmonella, increasing the risk of food poisoning.

Particularly concerning are Toxoplasma parasites, which can be transmitted through the consumption of raw or undercooked meat. A toxoplasmosis infection can cause flu-like symptoms and, in severe cases, lead to miscarriage or fetal death.

Raw Milk Products

You should also avoid raw milk products during pregnancy. These include cheeses like Camembert, Gorgonzola, Feta, and Brie, which are made from raw milk. These products can contain harmful pathogens like listeria, which can be dangerous for both you and your unborn child.

A listeriosis infection can lead to flu-like symptoms, fatigue, and fever. In the last trimester, it can even cause premature births and miscarriages. To minimize this risk, opt for pasteurized dairy products. Yogurt, fresh cheese, or quark products made from pasteurized milk are safe for you to consume.

Certain Fish Species

Fish is generally a valuable part of a healthy diet, as it provides important vitamins, trace elements, and omega-3 fatty acids. However, there are certain fish species you should avoid during pregnancy. These include large predatory fish like shark, swordfish, and tuna.

These fish species can contain high levels of methylmercury, a mercury compound that accumulates in fish. Methylmercury is a neurotoxin and has been linked to brain damage and developmental delays in babies. The Federal Institute for Risk Assessment (BfR) recommends that pregnant women avoid these fish species to reduce methylmercury intake.

Raw or Undercooked Meat

Raw or undercooked meat poses a particular risk during pregnancy. You should avoid products like Serrano ham, salami, or carpaccio. Smoked or air-dried meat also falls into this category and should be avoided.

To ensure meat is sufficiently cooked, make sure it is heated to at least 70°C for at least two minutes. This also applies to sausages, which must be sufficiently heated during the manufacturing process.

In summary, it’s important to be especially cautious with raw animal products, raw milk products, certain fish species, and raw or undercooked meat during pregnancy. By avoiding these foods, you can significantly reduce the risk of infections and potential complications for you and your baby. Instead, opt for safe alternatives and enjoy a balanced, well-cooked diet to provide optimal nutrition for you and your unborn child.

Safe Foods for Pregnant Women 

Fruits and Vegetables

During your pregnancy, you can enjoy a wide variety of fruits and vegetables. These foods are not only allowed but are highly recommended for you and your baby. They provide essential vitamins, minerals, and fiber.

You have a wide range of fruits to choose from: apples, pears, bananas, oranges, mandarins, cherries, plums, and many more. However, be sure to wash fruits like apples thoroughly before eating to minimize the risk of a toxoplasmosis infection.

Vegetables are also an important part of your diet. Broccoli, spinach, carrots, tomatoes, and bell peppers are just a few examples of nutrient-rich options. Vegetables rich in folic acid, such as broccoli, spinach, and green beans, are particularly recommended.

To ensure safety, follow these precautions:

• Wash fruits and vegetables thoroughly before eating.
• Avoid pre-cut and packaged fruits and vegetables, as they can quickly harbor pathogens.
• Prefer fresh fruits and vegetables, as they are the most nutrient-rich.

Whole Grains

Whole grain products are an excellent choice for pregnant women. They provide important nutrients and should be regularly included in your diet. Whole grains are rich in magnesium, which is needed by both you and your baby during pregnancy.

It is recommended that you incorporate a whole grain version of bread, rice, pasta, or couscous into all your main meals. These products not only provide essential nutrients but also contribute to a balanced diet.

Dairy Products from Pasteurized Milk

Milk and dairy products are important sources of calcium and protein, contributing to the normal growth and development of your baby’s bones. It is recommended that you consume dairy products three times a day, opting for the low-fat version.

It’s important to choose products made from pasteurized milk. Pasteurized, ultra-pasteurized, and UHT milk are safe for consumption during pregnancy. Yogurt and other cultured milk products made from pasteurized milk are also safe.

You also have many cheese options:

• Hard cheeses like Emmental, Gruyère, Parmesan, and Sbrinz (without rind).
• Fresh cheeses made from pasteurized milk like quark, cottage cheese, and ricotta.
• Spreadable cheeses like Philadelphia, Gala, and Boursin.
• Processed cheese, fondue, and raclette (when melted).

Well-Cooked Meat and Fish

Meat and fish are important protein sources and provide essential nutrients like iron and omega-3 fatty acids. However, it is important that you prepare these foods correctly to avoid risks.

For meat: It should always be well-cooked. This means that the meat should be heated to at least 70°C for at least two minutes. This applies to all types of meat and poultry.

For fish and seafood: It is also important that they are well-cooked. Even if shrimp and shellfish are pre-cooked, you should reheat them before eating.

Lean red meat is a good source of iron. To enhance iron absorption, you can combine it with vitamin C-rich drinks like a glass of orange juice.

In summary, a balanced and varied diet during pregnancy is crucial. Make sure to include plenty of fresh fruits, vegetables, and whole grains in your diet. Be mindful of sugar, fast food, fats, and processed foods. With the right selection and preparation of foods, you can ensure that you and your baby are optimally supplied with all the necessary nutrients.

Nutrients and Supplements During Pregnancy 

Folic Acid

Folic acid plays a crucial role during pregnancy, particularly for the development of your baby’s central nervous system. You should start taking folic acid at least four weeks before a planned pregnancy and continue until the 12th week of pregnancy. This period is critical because the neural tube, from which the spinal cord and brain develop, forms about three weeks after conception.

The recommended daily dose is 400 micrograms of folic acid. This amount has been shown in studies to effectively reduce the risk of neural tube defects in newborns. Although a balanced diet is important, it often doesn’t meet the increased needs during pregnancy. Therefore, additional folic acid supplementation is recommended.

Iron

During pregnancy, your iron needs increase significantly, doubling to as much as 30 mg daily. This is necessary because your developing child needs iron for blood formation and growth, as does the placenta for supplying the child. In addition, the unborn child stores its own iron for the first weeks of life.

Almost half of pregnant women in Europe develop an iron deficiency, especially in the second and last trimesters. Iron deficiency can lead to fatigue, paleness, and lack of energy. It can also increase the risk of infections and impair the development of the child.

Doctors recommend focusing on an iron-rich diet as soon as you plan to conceive. The best source is red muscle meat, but green leafy vegetables, legumes, and whole grain products also contain iron. In many cases, supplementary iron therapy is recommended, which should start no later than the 13th week of pregnancy.

Iodine

Iodine is an essential trace element that ensures the healthy mental and physical development of your growing child. During pregnancy and breastfeeding, your iodine needs increase. The recommended daily intake is about 230 µg of iodine.

Since it’s difficult to meet this increased need through diet alone, it is recommended that you take an additional supplement containing a daily dose of 100 (up to 150) µg of iodine. This recommendation applies from the beginning of pregnancy until the end of breastfeeding.

Adequate iodine intake is important not only during pregnancy but also before conception. Therefore, you should be informed about the importance of iodine as soon as you plan to conceive. Iodine deficiency can negatively impact pregnancy and child development.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are essential building blocks for your baby’s development. DHA contributes to the normal development of the eyes and brain in the fetus and breastfed infant. In the last trimester of pregnancy, a fetus needs about 400 mg of fat daily for brain development.

Studies show that adequate omega-3 intake during pregnancy and breastfeeding may be associated with a reduced risk of premature birth and atopic diseases such as asthma, allergies, and dermatitis. The German Nutrition Society (DGE) recommends additional DHA intake during pregnancy.

As a rough guide, studies show that a dosage of about 2,000 mg of omega-3 fatty acids (EPA and DHA) per day is generally needed to maintain an optimal status. This amount is difficult to achieve through diet alone. To reach the amounts used in many studies, you would need to eat about 100 g of mackerel, 100 g of herring, 150 g of salmon, or 300 g of tuna daily.

Note that excessive fish consumption can also pose risks, especially concerning mercury exposure. Supplements can be a safer alternative.

In summary, a balanced diet combined with targeted supplementation of folic acid, iron, iodine, and omega-3 fatty acids is crucial for your health and the optimal development of your baby. Always consult your doctor to find the right supplement for you, especially if you have pre-existing conditions or are taking medications.

Conclusion

Your diet during pregnancy has a significant impact on your health and your baby’s development. You should avoid raw animal products, certain fish species, and raw milk products to reduce risks. Instead, you can enjoy a variety of fruits, vegetables, whole grains, and well-cooked meals. Pasteurized dairy products are also safe and provide important nutrients.

To meet your increased needs, it is advisable to take supplements such as folic acid, iron, iodine, and omega-3 fatty acids. Consult your doctor to determine the right supplementation for you. With the proper selection of foods and targeted supplementation, you can ensure that you and your baby are optimally nourished, laying the foundation for a healthy pregnancy and a good start in life for your child.