Avoid raw meat and fish
When you're pregnant, your immune system is affected and therefore the risk of infections like toxoplasmosis and listeria is higher.
Be especially careful with:
- Tartare, carpaccio and other raw beef
- Raw fish such as sushi (unless it is freeze-processed)
- Cold smoked salmon and gravlax
These foods can contain bacteria and parasites that can be harmful to the fetus.
Say no to unpasteurized dairy products
Cheese made from unpasteurized milk may contain listeria - a bacterium that can cause serious illness in the fetus.
Stay away from:
- White mold cheeses like brie and camembert (unless pasteurized)
- Blue cheeses like Gorgonzola and Roquefort
- Unpasteurized milk and cream
When in doubt, always read the packaging - and ask if you're in a restaurant.
Be careful with liver and liver pate
Liver is high in vitamin A, and too much vitamin A can harm fetal development.
This applies to both fresh liver and large amounts of liver pate. A small piece now and then isn't dangerous, but it shouldn't be a regular part of your diet.
Avoid certain fish with high mercury content
Some fish species are naturally high in mercury, which can affect the nervous system of the fetus.
Fish you should avoid:
- Tuna steaks and shark
- Pike, perch and zander (especially from freshwater)
- Large predatory fish in general
However, you can eat canned tuna - just stick to a maximum of one can per week.
Alcohol should be avoided altogether
There is no safe amount of alcohol during pregnancy. Even small amounts can increase the risk of birth defects.
The safest and most secure option is therefore to avoid alcohol completely throughout pregnancy.
Limit caffeine intake
Caffeine in high amounts can increase the risk of miscarriage and low birth weight.
Pregnant women are advised to stay below 300 mg of caffeine per day - that's about 3 cups of coffee. Also remember that tea, cola and energy drinks contain caffeine.
Be careful with licorice
Licorice extract can affect blood pressure and fetal development, especially if you consume large amounts.
A few licorice pieces every now and then is okay, but it shouldn't be a daily habit during pregnancy.
Stick to clean and fresh ingredients
Pregnancy places greater demands on hygiene and food safety.
Always wash fruits and vegetables thoroughly and avoid foods with visible mold stains. Use clean utensils and store food properly in the fridge.