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 go through specific pregnant woman cosmetics that are applied to the skin, but also through food. Pregnancy leads to an adjustment in food intake. What foods are prohibited? And on the contrary, which ones are to be favored for the health and good development of your baby? Let's take a look 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 (this list also includes sushi, taramasalata, surimi, oysters, smoked salmon, beef or salmon carpaccio …) They can indeed be carriers of listeriosis or toxoplasmosis germs. Some carnivorous fish (monkfish, pike, scabbard...) should be eaten in moderation because they can be contaminated with methyl-mercury: a pollutant that is part of the heavy metal family. You must also ban charcuterie for 9 months (rillette, pâté, foie gras, etc.). 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 crusts from the cheeses. It is necessary to limit the intake of food 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 eating them to remove any soil residue. Preferably peel them.

So-called "exciting" drinks

Do not abuse stimulants such as tea, coffee, energy drinks or soda containing caffeine. They are not prohibited but like everything, they must be consumed in moderation. In high doses, these substances could agitate your baby or even make his heart beat faster.


Alcoholic beverages

The consumption of alcohol is of course strongly discouraged. When alcohol is ingested, it spreads in the blood but also in that of the baby. This substance being dangerous for the neurological development of the fetus (alcohol attacks its brain), it must be prohibited in all its forms (beer, wine, strong alcohol…). Perhaps you wondered if you had consumed alcohol at the beginning of your pregnancy without knowing that you were pregnant and if there would be consequences for your baby... Know that the first weeks of pregnancy, there there is no blood contact between mother and child. What you drink or consume does not affect the embryo. In short, it doesn't matter what you eat. 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 cover your needs and those of the baby, favor foods containing vitamins, iron, calcium, proteins, fibers, Omegas 3-6-9.

Favorite foods

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

Legumes will bring you iron, protein, fiber, calcium (lentils, chickpeas...). Oily fish, such as salmon or sardines, is rich in omega-3 fatty acids, fatty acids that are essential for the proper 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 iron, meat is an excellent food to eat during pregnancy. Remember to cook them well before eating them. Avocado is a food to favor during pregnancy because it is excellent for your health. It has monounsaturated fatty acids that contribute to good cardiovascular function. 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, yeasts or 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, if not tea or coffee, which should be avoided. Some herbal teas have soothing, relaxing properties and can even help you relieve some discomforts of pregnancy: fatigue, nausea, constipation.


Pregnancy does not rhyme with 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.

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

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