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

Pregnant, it is important to watch your diet, without depriving yourself or dieting. 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, some foods should be avoided, from the start of pregnancy, such as raw products (meat, fish, eggs), certain cheeses or soy products. Which foods are forbidden and which 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?

Meat and raw fish

Throughout pregnancy, the raw meat or fish are to be avoidednamely tartars, sushi, sashimi, tarama but also smoked salmon, raw shellfish, foie gras, raw ham, charcuterie, 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 the listeriosis risk. 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, some 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 eggs or soft-boiled eggs… to avoid the risk of salmonellosis. Same thing for preparations based on raw eggs (mayonnaise, chocolate mousse, etc.). However, you can eat cooked eggs for a necessary protein intake.

Tea and coffee in moderation

Some 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 content (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 affect 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 high in fat and moderate the consumption of sugary products (biscuits, pastries, sweets, chocolate…). Also refrain from eating peanuts, because peanuts can cause food allergies in babies.

Alcohol and tobacco prohibited

Tobacco and alcohol are harmful to the health of the future baby and the development of pregnancy. Do not hesitate to ask your doctor for advice on how to quit without risking withdrawal: there are solutions.

What foods are allowed for pregnant women?

To start a pregnancy well, the body must not suffer from any deficiency whatsoever 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 focus on certain foods and vitamins during pregnancy, including:

• Folic acid (or vitamin B9)
• Vitamin D
• The iron : an adequate iron intake 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 large quantities 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 best eaten cooked to kill any pathogens. They can be eaten raw provided that they are well cleaned with water, then peeled before tasting.
• 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 shellfish and sea fish (cooked during pregnancy)milk and milk products, eggs (cooked) and iodized salt. The doctor must sometimes prescribe drug treatment in case of iodine deficiency. Furthermore, the nutritional reference for iodine for pregnant women is 200 μg/d.
• Carbohydrates and proteins : Carbohydrates are the main food of the fetus. Consume slow sugars such as starchesTHE cereals and bread for example, while favoring whole wheat bread which contains more fiber. As for proteins, they are found in meat, fish, eggs and dairy products.

What are the dietary recommendations during pregnancy?

The National Agency for Food, Environmental and Occupational Health and Safety (ANSES) offers dietary guidelines adapted to pregnant and breastfeeding women. “Food groups with specific benefits for the health of mother and child during pregnancy or breastfeeding: dairy products, fruits and vegetables and fish. Consuming these foods also makes it possible to meet the needs of 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 cues:

• Vegetables rich in vitamin B9 (spinach, asparagus, lettuce, broccoli, Brussels sprouts, cauliflower, etc.)
• Legumes rich in vitamin B9 (lentils, split peas, beans, etc.)
• Certain iron-rich meats (beef, rabbit, duck, quail, etc.)
• Some fish and seafood are rich in iron (squid, octopus, mussels, clams, anchovies, etc.)
• Fatty 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 yolk, cheese, butter and fresh cream are sources of vitamin A.

Can I take food supplements when pregnant?

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

Also, whether they come in the form of capsules, powder, tablets or other, in supermarkets or in pharmacies, food supplements should not be consumed without medical advicethat is, if and only if your doctor prescribed them. The same precautionary principle should be applied with drug supplements intended to make up for any 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 cues for specific populations. ANSES expertise (June 2019)

ANSES’s revised OPINION on the update of the PNNS dietary guidelines – Pregnant and breastfeeding women (February 2019)