Pregnancy diet: What changes when you're pregnant

Everything you need to know about nutrition during pregnancy. When you are pregnant, you want to give your future baby the best. These changes in behavior occur through specific cosmetics for pregnant women that are applied to the skin but also through diet. Pregnancy causes an adjustment in food intake. What foods are prohibited? And on the contrary, which ones should be favored for the health and good development of your baby? Let’s take stock in this article.

Diet during pregnancy is different

Pregnant: eating habits to change

Foods not recommended

For example, raw, undercooked, smoked or marinated meat or fish are prohibited during pregnancy (in this list, also include sushi, tarama, surimi, oysters, smoked salmon, beef or salmon carpaccios). …) They can in fact carry listeriosis or toxoplasmosis germs. Certain carnivorous fish (monkfish, pike, scabbardfish, etc.) should be eaten in moderation because they can be contaminated by methyl mercury: a pollutant that is part of the heavy metal family. You must also ban cold meats (rillette, pâté, foie gras, etc.) for 9 months. Liver or liver products should be avoided as they contain a high dose of vitamin A.

For the same reasons, it is necessary to avoid dairy products or raw milk cheeses. Prefer dairy products made from pasteurized milk and remember to remove the rinds from cheeses. You must limit the intake of foods containing soy (soy milk, tofu, etc.) because they are concentrated in phytoestrogens, hormones of plant origin.

Remember to wash fruits, vegetables and aromatic herbs well before consuming them to remove any soil residue. Preferably peel them.

So-called “exciting” drinks

Do not overuse stimulants such as tea, coffee, energy drinks or caffeinated soda. They are not prohibited but like everything, they must be consumed in moderation. In high doses, these substances could agitate your baby or even accelerate his heartbeat.

Alcoholic drinks

The consumption of alcohol is obviously strongly discouraged. When you ingest alcohol, it spreads in the blood but also in that of the baby. As this substance is dangerous for the neurological development of the fetus (alcohol attacks its brain), it must be banned in all its forms (beer, wine, strong alcohol, etc.). Perhaps you have wondered if you had consumed alcohol at the start of your pregnancy without knowing that you were pregnant and if there would be consequences for your baby... Know that in the first weeks of pregnancy, it there is no blood contact between mother and child. What you drink or consume does not affect the embryo. To summarize, what you consume therefore has no impact. But after two or even three weeks, alcohol and drugs cross the placenta.

A healthy and balanced diet

Choose an organic, healthy and balanced diet. During pregnancy, your nutritional needs change. To meet your needs and those of the baby, choose foods containing vitamins, iron, calcium, proteins, fibers, Omega 3-6-9.

Foods to favor

Dairy products are sources of calcium essential for the proper development of the skeleton and bones. To fix calcium in the bones, you must consume foods rich in vitamin D (oily fish, oil, dairy products, etc.). Dairy products or even (cooked) eggs are sources of iodine which is essential for the proper functioning of the thyroid and the development of the fetal brain.

Legumes will provide you with iron, protein, fiber, calcium (lentils, chickpeas, etc.). Oily fish, such as salmon or sardines, are rich in omega-3 fatty acids, fatty acids which are essential for the good development of the baby.

Green vegetables will bring you a multitude of benefits: fiber, vitamins C, A, calcium, iron... They have it all! Introduce green vegetables such as broccoli or spinach into your daily diet. A source of protein or even iron, meat is an excellent food to favor during pregnancy. Remember to cook them well before eating them. Avocado is a preferred food during pregnancy because it is excellent for your health. It has monounsaturated fatty acids which contribute to good cardiovascular functioning. Avocado is rich in vitamins K, C, E, B9 and also contains copper, potassium. In addition, it is rich in fiber and therefore improves transit.

Vegetables, yeast and even starchy foods will provide you with vitamin B9, necessary for the proper development of the baby's nervous system.


Drink plenty of water or consume herbal teas compatible with pregnancy, otherwise tea or coffee which should be avoided. Some herbal teas have soothing, relaxing properties and can even help you relieve certain discomforts of pregnancy: fatigue, nausea, constipation.


Pregnancy does not mean sadness! Pregnant women also have the right, and it is even recommended, to have a snack! Choose a balanced break with a handful of oilseeds, a piece of fruit and a square of dark chocolate containing at least 60% cocoa.

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To read and discover other articles , go to our blog on maternity!

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