I’m pregnant! Which food is good for me and which food should I avoid?

Congratulations! You’re expecting! Even though you’re probably over the moon, you may also feel a little bit insecure from time to time. For example about foods you should and shouldn't eat. Little Dutch’s office is packed with young mothers, so we would like to share our tips and experiences with you. From experience we have gathered which food is good for you during your pregnancy and which is better to avoid for a while. 

Fruit and vegetables
When you’re pregnant, you want to take extra good care of your body. After all, you’re sharing it with your own little miracle. Let’s get one thing straight: a varied diet rich in vitamins and with lots of fresh produce is the best choice for every day of your life. But eating healthily during the nine months of your pregnancy is extra important. Green veggies like broccoli and kale in particular are great to eat while pregnant. Compared to other vegetables, they are very high in folic acid and iron. These happen to be the minerals that are really good for you now. In addition to vegetables, remember to eat two portions of fruit every day. 

Fish
Do you like fish? That’s a good thing! It is recommended to eat oily fish like salmon and sardines about 1 to 2 times a week. Make sure to heat the fish through and through. Raw and smoked fish, shellfish and crustaceans are better to avoid during your pregnancy. These foods may contain the Listeria bacteria that may be harmful for your unborn child. Pregnant women are advised against consuming fresh and canned tuna. 

Meat
The same rule applies to meat. If meat is still red or raw, like carpaccio, steak tartare or roast beef, it may contain bacteria. You will therefore have to stay away from these products for a while. When you’re pregnant, it is better to reduce your vitamin A intake. Too much vitamin A may be harmful for the baby. Liver, in particular, is a product that is high in vitamin A. So please do not include liver or any liver products in your diet.

Vegetarian diet
You don’t eat meat or fish? That’s no problem, because today, there are many vegetarian alternatives for meat and fish. Most of them are allowed during pregnancy and they taste just as good. As a vegetarian, make sure you consume enough vitamin B products. These are, for example, whole wheat bread, brown rice, potatoes and dairy products. Sufficient iron levels may also be a challenge when you’re on a vegetarian diet. Pulses and eggs (cooked) are a good source of iron. 

Cheese
We all love cheese. There’s no reason to avoid cheese during pregnancy, but don’t forget to check the package before buying a cheese product. If you see ‘au lait cru’ on the package, do not consume the cheese. These cheeses are made with raw milk, which may contain the Listeria bacteria. Often, these are French or Italian cheeses, such as blue cheese or mozzarella. Cheeses are perfectly safe to eat if the packaging states that they’re made of pasteurized milk.