What to eat when pregnant? List of prohibited and permitted foods

When pregnant, it is important to monitor your diet, without depriving yourself or going on a diet. Contrary to what one might think, nutritional needs increase little during pregnancy. So, no need to force yourself to eat more or for two. On the other hand, to limit the risks of toxoplasmosis and listeriosis in particular, certain foods should be avoided from the start of pregnancy, such as raw products (meat, fish, eggs), certain cheeses or even soy-based products. What foods are prohibited and what foods are allowed during pregnancy? Our advice for a healthy, balanced and risk-free diet for the next 9 months.

What foods are prohibited during pregnancy?

Raw meats and fish

Throughout pregnancy, raw meat or fish are to be prohibitednamely tartars, sushi, sashimi, tarama but also smoked salmon, raw shellfish, foie gras, raw hams, cold meats, rillettes, pâtés and jelly products… Why? To avoid the risks of toxoplasmosis and listeriosis. Also avoid liver and liver products because the doses of vitamin A are very high which can be harmful to the fetus.

Raw milk cheeses

Same thing for the cheeses made with raw milk : ban them due to risk of listeriosis. We forget industrial grated cheeses, soft cheeses, with a bloomy rind (such as Camembert, Brie, etc.) or with a washed rind (Munster, Pont-l’évêque), especially if they are made from raw milk. On the other hand, certain cheeses remain important during pregnancy because they contain calcium. It will therefore be necessary choose cooked cheeses.

Eggs should be well cooked

No more boiled or soft-boiled eggs… to avoid the risk of salmonellosis. Same thing for preparations made from raw eggs (mayonnaise, chocolate mousse, etc.). However, you can eat cooked eggs for a necessary protein intake.

Tea and coffee in moderation

Certain drinks should be consumed in moderation during pregnancy. Coffee and tea can be drunk daily, but without excess: 1 to 2 cups maximum per day because of their caffeine level (and the theine equivalent in tea). But be careful, also count cola soda in your caffeine consumption!

​​​​​​Soy and soy products should be avoided

These products contain phytoestrogens which can have repercussions in babies. As a precaution, it is advisable to limit the consumption of these foods to a maximum of one per day and to completely exclude food supplements that contain them.

Too spicy dishes and sugar

Pregnant, avoid dishes that are too spicyseasoned or too rich in fat and moderate the consumption of sugary products (cookies, pastries, candies, chocolate…). Also refrain from eating peanuts, because peanut can cause food allergies in babies.

Alcohol and tobacco should be avoided

Tobacco and alcohol are harmful to the health of the future baby and the development of the pregnancy. Don’t hesitate to ask your doctor for advice on how to stop without risking withdrawal: solutions exist.

What foods are allowed for pregnant women?

To start a pregnancy well, the body must not suffer from any deficiency, whether in vitamins or minerals. Because pregnancy increases your needs and therefore risks quickly emptying stocks if your diet is not adapted. For this, it is recommended to favor certain foods and vitamins during pregnancy, including:

• Folic acid (or vitamin B9)
• Vitamin D
• The iron : A sufficient intake of iron is essential, especially at the end of pregnancy, in order to avoid the risk of a drop in red blood cells causing anemia, a situation which could increase the risks of prematurity and low weight of the baby. Iron is found in quantity in many foods: eggsTHE fish and the meat and the dried vegetables, lentilswhite beans, chickpeas, oilseeds, spinach…
• Fruits and vegetables : they are an incredible source of vitamins and minerals. However, they can also carry bacteria. They are therefore to eat preferably cooked to kill possible pathogens. They can be eaten raw as long as they are well cleaned with water, then peeled before eating.
• Iodized foods: iodine is essential to ensure the functioning of the thyroid gland and the proper development of the baby’s brain. Iodine is found in crustaceans and sea fish (cooked during pregnancy)milk and dairy products, eggs (cooked) and iodized salt. The doctor must sometimes prescribe drug treatment in cases of iodine deficiency. Furthermore, the nutritional reference for iodine for pregnant women is 200 μg/day.
• Carbohydrates and proteins : Carbohydrates constitute the bulk of the fetus’s diet. Consume slow sugars such as starchy foodsTHE cereals and bread for example, while favoring whole wheat bread which contains more fiber. As for proteins, they are found in meats, fish, eggs and dairy products.

What are the dietary recommendations during pregnancy?

The National Agency for Food, Environmental and Occupational Health Safety (ANSES) offers dietary guidelines suitable for pregnant and breastfeeding women. “Food groups with specific benefits for the health of mothers and children during pregnancy or breastfeeding: dairy products, fruits and vegetables and fish. Consuming these foods also helps meet the needs for certain essential nutrients for these populations such as iron, iodine, vitamin B9, i.e. folic acid, and, only for breastfeeding women, vitamins A and C.specifies the 2019 ANSES report.

Specific dietary guidelines:

• Vegetables rich in vitamin B9 (spinach, asparagus, salads, broccoli, Brussels sprouts, cauliflower, etc.)
• Legumes rich in vitamin B9 (lentils, split peas, beans, etc.)
• Certain meats rich in iron (beef, rabbit, duck, quail, etc.)
• Some fish and seafood are rich in iron (squid, octopus, mussels, clams, anchovies, etc.)
• Oily fish are sources of iodine (salmon, herring)
• Egg yolk and dairy products are sources of iodine.

For breastfeeding women:

• Vegetables and fruits are sources of beta-carotene and vitamin C;
• Egg yolks, cheeses, butter and crème fraîche are sources of vitamin A.

Can you take food supplements when you are pregnant?

During your pregnancy, you want to feel your best, but above all you want to give the best to your baby. Some future mothers are therefore tempted to take food supplements. Wrongly… Of course, it is possible to find food products enriched specifically for pregnant or breastfeeding women in specialized stores. Know that they do not have no particular interest and that a varied and balanced diet is enough to provide everything you and your child need.

Also, whether they are in the form of capsules, powder, tablets or others, in supermarkets or pharmacies, food supplements should not be consumed without medical advicethat is to say if and only if your doctor prescribed them for you. The same precautionary principle must be applied with medicinal supplements intended to supplement a possible lack of nutrients (vitamin D, folate, etc.). It is your obstetrician or midwife who decides whether or not to get it for you, depending on your state of health.

Sources:
Dietary guidelines for specific populations. Anses Expertise (June 2019)

Revised ANSES OPINION relating to the update of the PNNS dietary guidelines – Pregnant and breastfeeding women (February 2019)