Eating During Pregnancy: What to Eat and What to Avoid

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From the moment you find out you’re pregnant, suddenly everyone has an opinion on what you should eat. Grandma says “eat for two”, your friend says “no cheese whatsoever”, the internet says everything at once. No wonder lunch can start to feel like an exam.

The good news: there actually aren’t that many rules, and they’re pretty logical. Most of the foods you love stay on the menu. Let’s split things into “yes”, “carefully” and “better not”.

The short answer: Eat a varied diet, not double portions. Avoid unpasteurised dairy and soft mould-ripened cheeses unless cooked until steaming hot, raw or undercooked meat, pâté and liver, raw fish and shellfish, swordfish, shark and marlin, runny eggs and alcohol. Keep caffeine to 200 mg a day or less.

Do I really have to eat for two?

Not quite. Your baby needs quality, not double portions. Health organisations recommend a varied diet: vegetables and fruit, wholegrains, a source of protein (meat, fish, eggs, beans and lentils), dairy and plenty of water. Your appetite will change and that’s normal – listen to it without forcing yourself.

Which foods are best avoided?

According to the NHS, the main reasons for the restrictions are a few germs and large amounts of vitamin A. Here’s the short version:

• Unpasteurised dairy and soft mould-ripened cheeses (with a white rind, like camembert and brie, as well as blue cheese), unless they’re cooked until steaming hot. The reason is listeria – a bacterium that can grow even in the fridge but is killed by heat.
• Raw or undercooked meat and cured meats that haven’t been cooked – because of toxoplasmosis (an infection caused by a parasite that’s harmless for most people but can harm the baby).
• Pâté and liver – they contain a lot of vitamin A, which in large amounts can be harmful to the baby.
• Raw fish and raw shellfish, as well as swordfish, shark and marlin – because of germs and mercury.
• Raw or runny eggs – because of salmonella. Go for well-cooked eggs.
• Alcohol – the NHS advises that the safest choice is no alcohol at all during pregnancy.

What about coffee? Do I have to give it up?

Not necessarily. The European Food Safety Authority (EFSA) says that up to 200 mg of caffeine a day from all sources doesn’t raise safety concerns for the baby. That’s roughly one or two cups of filter coffee, but the amount in a cup varies a lot. Remember that there’s caffeine in tea, cola, energy drinks and chocolate too.

How should you wash and store food?

Simple habits go a long way:

• wash fruit and vegetables well, especially if there’s soil on them;
• wash your hands and chopping boards after handling raw meat;
• don’t keep ready meals in the fridge for long and stick to their use-by dates;
• if you’re gardening or cleaning the cat’s litter tray, wear gloves.

What if I only feel like eating the same thing?

Nothing to worry about. Especially in the early months, when nausea is in charge, sometimes dry toast and an apple are all you can manage. Variety will come back once you feel better. If you’re worried you’re not eating enough, talk to your doctor – they can judge whether you need any tests or supplements.

For the dads

Take on the cooking together. If the mum-to-be can’t stand the smell of frying, now is the perfect moment for someone else to discover their talent with the oven and the saucepan. Bonus points for chopped fruit waiting in the fridge.

📖 Read next: Folic Acid and Vitamins Before and During Pregnancy · Sleep During Pregnancy: Positions, Pillows and Insomnia

In short

There’s no need to turn your kitchen into a laboratory. It’s enough to know a few clear rules and to eat calmly, with pleasure and without guilt over every bite. Every day you’ve looked after yourself is a good day – for both of you. 🍎

Sources: NHS – Foods to avoid in pregnancy; EFSA – Caffeine; CDC – Protect your pregnancy from Listeria.