Food choices for a healthy pregnancy

Fruits and/or vegetables

5/day minimum

• At every meal
• Raw, cooked, plain or processed
• Fresh, frozen or canned

During pregnancy, make sure that they are carefully washed to eliminate any soil traces, and avoid unpasteurised juices.

Breads, cereals, potatoes, rice and pasta

At each meal

• Choose wholegrain foods
• Choose a variety of carbohydrates: rice, pasta, semolina, wheat, corn, potatoes, dry beans, chick peas etc.

Milk and dairy products

3/day

• Go for variety
• Choose unflavoured products & the best sources of calcium with the least fat and salt: milk, yoghurts etc.

During pregnancy, only eat pasteurised dairy products. Cheese: melted or with the rind removed.

Meat, fish and eggs

1-2/day

• Try to eat a smaller portion than that of the side dishes (vegetable, pasta, rice etc.)
• Meat: try to eat a variety of different meats and choose the least fatty cuts.
• Fish: at least twice a week, either fresh, frozen or canned.

During pregnancy:

• Fish: at least twice a week, including at least one fish rich in fat and try a variety of different fish.
• Avoid cold cuts and liver.
• Avoid fish that contain high levels of mercury (shark, swordfish, king mackerel and tilefish), smoked fish and seafood, and fish from contaminated rivers. 360g/week of low- mercury, fish or seafood (salmon, shrimp, canned light tuna, Pollack and catfish) are safe.
• Avoid raw meet, smoked meat or marinated and cold cuts (unless they are well cooked).
• When cooking meat and fish, check the temperature to ensure the meat is well done.

Fats and oils

Limit consumption

• Try to eat a variety of vegetable oils (olive oil, rapeseed oil etc.)
• Limit animal fats (butter, cream, etc.)

Sweets

Limit consumption

• Try to limit sugary drinks (sodas, sugary fruit drinks & nectars)
• Limit foods with a high fat & sugar content (pastries, pudding, ice cream, chocolate bars, etc.)

Drinks

Limit consumption

• During & in-between meals, tap water or bottled water.
• Try to limit sugary drinks (sodas, sugary fruit drinks & nectars)
• Limit caffeine intake to 200 mg per day.

During pregnancy and breastfeeding: No alcoholic drinks & no caffeinated beverages.

Salt

Limit consumption

• Use iodised salt.
• Try to limit addition of salt while cooking, and do not add salt before tasting.
• Limit salty foods: chips, salty appetisers.

Physical activities

At least 30 minutes’ walk everyday

• During pregnancy, maintain your normal physical activity, except those which represent a risk of falling or injury. Avoid competitions.

During pregnancy and breastfeeding, do not begin any new physical activity.

Protein

Important for growth and development

Meat, fish, eggs, cheese, beans

Carbohydrates

Supplies energy

Pasta, rice, bread, potatoes, vegetables, fruits

DHA (docosahexaenoic acid)

Important for brain and eye development

Fish, supplements

Probiotics

Gut immuty, allergy prevention

Probiotic product, such as probiotic yogurt, supplement

Vitamins

Folic acid

Prevents from neural tube defects

Dark green leafy vegetables, dried beans, nuts, wholemeal

Vitamin B1 (Thiamine)

Important for muscle function and growth

Meat, potatoes, wholemeal products

Vitamin B2 (Riboflavin)

Important for metabolism

Dairy products, meat, fish, eggs, wholemeal products

Vitamin B12

Important for maturation of central nervous system

Fish, meat, poultry, dairy

Vitamin C

Important for immune system, collagen synthesis

Citrus fruit, peppers, tomatoes

Vitamin A

Important for growth and visual function

Carrots, spinach (as beta-carotene)

Vitamin D

Building bones

Fish, eggs yolks

Vitamin E

Muscles, antioxidant

Wheat germ oil, wholemeal products

Minerals & trace elements

Calcium

Important for bone and teeth formation

Milk, cheese, dairy products, broccoli

Magnesium

Regulates energy metabolism, nerve transmission, muscular contraction

Nuts, seed, wholemeal, vegetables

Iron

Important for increase in blood volume

Meat, spinach, lentils

Iodine

Growth metabolism

Fish, iodized salt

Selenium

Antioxidant

Meat, fish, egg, lentils, aspargus

Zinc

Growth, immune system

Meat, dairy products, fish