What foods should you avoid when you're pregnant? 

Are you pregnant? Congratulations!
One of the first questions many women have is: “What foods should you avoid when you're pregnant?”

And that's understandable. Your body changes enormously during pregnancy. Your immune system works differently, your metabolism changes, and your baby is busy developing its organs, brain, and nervous system. Nutrition plays an important role in this.

Some products you normally eat without any problems can pose risks during pregnancy. Think of bacteria such as listeria, parasites such as toxoplasma, high amounts of vitamin A, or heavy metals in fish.

In this blog, you'll find out clearly, concisely, and with scientific evidence what you'd better avoid and why. This way, you can confidently enjoy a healthy pregnancy.

Why are there dietary restrictions during pregnancy?

During pregnancy, your immune system is partially suppressed to prevent your body from rejecting your baby. This makes you more susceptible to pathogens. While you might only experience mild stomach complaints, your baby could suffer serious consequences.

The most important risks:

• Listeria → this bacterium grows even in the refrigerator and can lead to miscarriage, premature birth, or infections in your baby. Listeria is especially common in products that are stored for a long time or refrigerated.

• Toxoplasma gondii → a parasite found in raw meat. You might experience few symptoms, but it can cause eye and brain damage in your baby. That's why it's important not to eat raw meat. 

• Mercury in fish → heavy metals accumulate in large predatory fish and can affect your baby's brain development.

• Too much vitamin A (retinol) → can cause birth defects, especially in the early stages of pregnancy when organs are forming.

Raw meat and cold cuts

Raw meat can contain toxoplasma and listeria. Even if it looks fresh or is properly refrigerated. This applies especially to:

• steak tartare

• carpaccio

• tartare

• raw beef sausage

• raw roast beef

• raw hams such as Parma ham and serrano ham

Raw cold cuts from the refrigerator are extra risky because they are stored for a long time. Listeria needs time to grow, and it can do so even at low temperatures.

What is a safe alternative? Meat that has been fully cooked. Cooking kills bacteria and parasites. Think of:

• chicken fillet topping

• roasted minced meat

• ham that has been cooked through

Raw fish and shellfish

Raw fish can contain listeria and parasitic worms. That's why you'd better avoid the following foods:

• sushi with raw fish

• sashimi

• fish carpaccio

• oysters

• raw or cold-smoked shrimp

Smoked fish from the refrigerator, such as salmon, is a known source of listeria. Freshly smoked fish (such as salmon) that is not vacuum-packed, but comes fresh from the fishmonger, is safe to eat. 

Fish remains highly valuable during pregnancy due to omega-3 fatty acids (DHA), which are important for your baby's brain development. That's why it's important to take extra Omega 3 fatty acids daily through supplements. 

Fish with high mercury content

Mercury accumulates in large predatory fish that are high in the food chain. The larger and older the fish, the more mercury it contains.

Therefore, avoid:

• swordfish

• shark

• king mackerel

• large quantities of fresh tuna

Mercury can accumulate in your baby's nervous system via the placenta and affect its development.

Cooked shrimp are safe in many cases, provided they are fully cooked and fresh, but some Dutch guidelines still advise caution with shellfish due to possible contamination and storage risks.

Safe choices: salmon, trout, sardines, herring, canned mackerel, and canned tuna in limited quantities.

Raw milk and soft cheeses

Unpasteurized milk products can contain listeria. That's why it's important to consume pasteurized milk during pregnancy. 

Avoid:

• raw milk cheese (au lait cru)

• soft mold cheeses such as brie and camembert from the refrigerator

• unpasteurized milk (often fresh from the farm)

Safe:

• pasteurized cheese

• hard cheeses such as aged cheese and Parmesan

• pasteurized mozzarella (usually the case)

Always check the label. Does it say “au lait cru”? Then it's better to leave it.

Liver products and too much vitamin A

Liver contains extremely high amounts of vitamin A (retinol). In high doses, this can be harmful to your baby, especially in the first trimester when organs are forming.

Avoid:

• liverwurst

• liver pâté

• pure liver dishes

• retinol vitamin A supplements

Why is this important?

Too much retinol can lead to:

• heart defects

• skull and brain defects

• growth problems

Are you pregnant? Then always choose a pregnancy supplement with safe forms such as Folate and without retinol.

Raw eggs and products containing them

Raw eggs can contain salmonella. In you, this can cause stomach and intestinal complaints, but in rare cases, the bacteria can reach the baby via the placenta, which can lead to premature birth, miscarriage, or an infection in the newborn.

Risk products:

• mousse

• tiramisu

• homemade mayonnaise

• fresh soft-serve ice cream

• raw cookie dough

Industrially prepared products are usually safe because they are heated.

Alcohol and pregnancy

Alcohol reaches your baby via the placenta. Your baby's liver cannot yet break down alcohol, which means it stays in the body longer and can cause damage.

No safe amount has been proven. Therefore:

No alcohol during the entire pregnancy.

Caffeine: how much is allowed?

Caffeine passes through the placenta and affects your baby's heart rate and metabolism. Too much caffeine increases the risk of low birth weight.

Therefore, drink a maximum of 200 mg of caffeine per day. This is equal to approximately:

• 2 cups of coffee

• 4 cups of black tea

Energy drinks often contain a lot of caffeine AND other stimulants, it's better to avoid them completely!

Food that spoils faster

Products with a longer shelf life or that are opened frequently provide more opportunity for listeria.

Be careful with:

• ready-made meal salads

• raw food that is left open for a long time

• pre-packaged cut vegetables

Listeria likes to grow in damp, cool environments. That's why freshness and hygiene are extra important.

What foods CAN you eat when you're pregnant?

Fortunately, there is still an enormous amount left that is healthy AND safe:

• fresh fruits and vegetables → rich in vitamins, minerals, and fiber

• whole grain products → stable energy and gut health

• nuts and seeds → healthy fats and proteins

• well-cooked meat and cooked fish → protein and iron

• pasteurized dairy → calcium for bone development

A varied diet supports:

• energy

• hormone balance

• your baby's growth

• brain and organ development

Supplements during pregnancy 

Many women do not get all the important vitamins and minerals they need during pregnancy, even with a healthy diet. The need for nutrients such as folate, iron, vitamin D, DHA, iodine, choline, and magnesium increases enormously during this period, while nausea, reduced appetite, eating less fish, and altered absorption in the intestines mean that food alone often cannot make up for this.

These nutrients are essential for the development of your baby's nervous system, organs, brain, and placenta, as well as for your energy and hormone balance.

MomPwdr pregnancy supplements during pregnancy

Many standard supplements contain only a basic range of vitamins, often in low doses or in forms that your body absorbs less effectively. MomPwdr consciously chooses:

• bioactive forms such as folate instead of synthetic folic acid

• optimal doses tailored to pregnancy needs

• the addition of important substances such as DHA and choline

• powder form for better absorption and gentle on your stomach

This way, you get not only folic acid, but complete support that matches what you and your baby really need during pregnancy.

In short, what you are not allowed to eat during pregnancy can sometimes feel confusing. But with the right knowledge, you can safely and relaxedly enjoy food that supports you and your baby.

Would you like to receive extra guidance on healthy eating during pregnancy? Then contact us at: info@mompwdr.com