Being pregnant is intense. Physically, mentally, emotionally. And as soon as that test is positive (or even before that), it begins: Can I eat this? Is this normal? Should I be worried?
Your body is changing at a breakneck pace. Hormones are skyrocketing, your immune system is adapting, your energy balance is shifting. In this blog, I will take you through it step by step, so you understand why you feel what you feel – and when something is normal or when it calls for attention.
What foods should you avoid when you are pregnant? (and why)
This is by far one of the most searched questions. And rightly so. During pregnancy, you are more sensitive to certain bacteria and substances because your body prioritizes your baby. This means that foods you normally tolerate just fine can suddenly pose risks.
When women search for what foods should you avoid when you are pregnant, they are actually looking for safety. For reassurance. For control. And I understand that.
Foods you had better not eat during pregnancy:
Raw and unprocessed foods: extra risk during pregnancy
Products such as raw fish, raw meat, and raw eggs can contain bacteria (such as Listeria or Salmonella) that often cause mild illness in non-pregnant people but can have serious consequences for your baby during pregnancy.
This includes:
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Sushi, sashimi, herring
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Carpaccio, steak tartare
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Tiramisu or mousse with raw egg
Unpasteurized cheeses and liver products
Soft cheeses made from raw milk (such as brie, camembert, and blue cheese) can contain Listeria. Liver products contain extremely high levels of vitamin A, which is harmful to your baby's development in high doses.
Alcohol and caffeine
There is no safe lower limit for alcohol during pregnancy. Therefore, the advice is to drink no alcohol during pregnancy.
Caffeine is allowed, but in moderation. More than 200 mg per day (about 2 cups of coffee) is not recommended.
Can you get pregnant if you are menstruating?
This question keeps coming up. And it is not surprising, because it feels contradictory. Yet the answer is clear: yes, you can get pregnant if you are menstruating.
Sperm can survive in your body for up to five days. If you have a short cycle and are free at the end of your period, ovulation can follow quickly. The sperm could literally already be there.
Many women think: menstruating = safe. But biologically, that is not always true, so you could get pregnant if you have sexual intercourse during your period.
Discharge when you are pregnant
Changes in discharge during pregnancy are often one of the first signs that you are pregnant. Your estrogen rises, the blood flow to your pelvic area increases, and your vaginal mucous membranes become more active. This results in more discharge.
Normal discharge when you are pregnant is:
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white or milky
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odorless
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not itchy
This is not a sign that something is wrong, but rather that your body is protecting itself. It forms a natural barrier against infections.
When should you pay attention?
If discharge is yellow, green, strongly odorous, or itchy, there may be an infection. In that case, it is wise to contact your healthcare provider.
Brown discharge when you are pregnant
Brown discharge when you are pregnant usually means old blood. In early pregnancy, this can be due to implantation or because the cervix is more sensitive and bleeds more easily (for example after intercourse).
For many women, this is frightening. They immediately think of the worst. But in the majority of cases, brown discharge during pregnancy is harmless.
Do contact your healthcare provider if:
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it is accompanied by pain
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it turns into bright red bleeding
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it persists
Pregnancy and a urinary tract infection
During pregnancy, your urinary tract relaxes due to progesterone, and your growing uterus presses on your bladder. This makes it easier for urine to remain behind and gives bacteria more opportunities.
A urinary tract infection when you are pregnant can manifest as a burning sensation when urinating, urgency, or a feeling of pressure. Because infections can rise more quickly during pregnancy, it is important not to ignore it.
Headache when you are pregnant – what is the cause?
Many women experience headaches during pregnancy, especially in the first trimester. This is due to all the hormonal changes taking place at that time.
Your estrogen and progesterone levels rise explosively, your blood volume increases, your blood sugar can fluctuate more quickly, and you use more nutrients. Add fatigue and sometimes drinking less to that, and you understand why headaches occur so often.
Drinking enough water, eating regularly, resting, and taking extra magnesium can help. If you have severe headaches accompanied by other symptoms, contact your healthcare provider.
What happens each week of your pregnancy?
4 weeks pregnant
At 4 weeks pregnant, your body is already fully active, even though you may not feel much yet. Implantation has taken place, hCG is rising, and your hormonal system is switching over. You may feel mild cramps, breast tenderness, or fatigue different from normal.
5 weeks pregnant
At 5 weeks pregnant, many women notice that their bodies are clearly changing. Nausea may start, your breasts become more sensitive, you may be more emotional, and discharge often increases.
6 weeks pregnant
At 6 weeks pregnant, fatigue often really sets in. This is the phase in which organs are being formed and your body is working at full capacity. Being more sensitive to smells, nausea, and headaches during pregnancy are very normal this week.
8 weeks pregnant
At 8 weeks pregnant, your hCG, estrogen, and progesterone levels are peaking, which literally causes your brain and nervous system to function differently. Your energy goes massively into the formation of organs and your baby's beating heart, which can make you feel extremely tired or emotional. In this phase, the areas in your brain responsible for care, bonding, and alertness are more strongly activated. At the same time, stimuli are experienced more intensely, which can make you feel more easily overwhelmed or “not yourself.”
10 weeks pregnant
At 10 weeks pregnant, the placenta takes over hormone production. For many women, this means gradually having more energy and less nausea. Your body enters calmer waters.
Why nutrition and supplementation during pregnancy are not secondary
During pregnancy, your need for nutrients increases enormously. Folate, iron, choline, iodine, omega 3, vitamin D – they are not ‘extras’, but building blocks. Even women who eat healthily often have deficiencies.
And that is exactly where many complaints come from: fatigue, pregnancy headaches, dizziness, emotional instability.
At MomPwdr, we develop supplements that are tailored to female biology. Not generic, but targeted. Because your body demands more now.
Being pregnant is not a phase to ‘just get through’. It is a biological top performance. And that deserves knowledge, attention, and support.
What foods should you avoid when you are pregnant?
Here is a complete list of foods / nutrition that you had better avoid when you are pregnant:
Raw or undercooked meat
- Carpaccio
- Steak tartare
- Steak tartare
- Roast beef (raw/medium-rare)
- Raw hamburgers
- Raw minced meat
- Dry sausage (such as salami, chorizo, fuet, cervelat)
- Parma ham, serrano ham (uncooked)
- Prosciutto crudo
- Vitello tonnato (made with raw meat)
This is due to toxoplasmosis and listeria.
Raw fish and shellfish
- Sushi with raw fish
- Sashimi
- Herring (raw)
- Salmon (raw or cured)
- Tuna (raw)
- Oysters
- Mussels (raw or undercooked)
- Shrimp (raw)
- Ceviche
Due to the risk of listeria, parasites, and bacteria.
Smoked fish (refrigerated)
- Smoked salmon
- Smoked mackerel
- Smoked trout
- Eel
- Vacuum-packed fish
Especially risky from the refrigerator due to listeria
(Cooked = safe).
Raw eggs & products with raw egg
- Tiramisu
- Mousse
- Bavarois
- Homemade mayonnaise
- Homemade ice cream
- Cake batter (raw)
- Pancake batter (raw)
- Egg shakes
- Steak tartare with raw egg
Risk of salmonella.
Unpasteurized cheeses & dairy
- Brie (made from raw milk)
- Camembert (made from raw milk)
- Blue cheese (roquefort, gorgonzola, stilton)
- Goat cheese (raw milk)
- Sheep cheese (raw milk)
- Farmhouse cheese (unless pasteurized)
Risk of listeria.
Liver and liver products
- Liverwurst
- Pâté
- Liver pâté
- Chicken livers
- Liver in meals
Extremely high vitamin A content → harmful to baby.
Alcohol (all forms)
There is no safe lower limit during pregnancy, so do not drink alcohol.
Caffeine – limit
- Coffee
- Espresso
- Cappuccino
- Energy drinks
- Cola
- Iced tea
- Strong black tea
- Matcha (in large quantities)
Max. 200 mg of caffeine per day.
Herbs & supplements you should avoid
- St. John's wort
- Sage (high doses)
- Ginseng
- Dong quai
- Licorice (large amounts)
- Ashwagandha
- Turmeric supplements (high doses)
Can have hormonal or uterine-stimulating effects.
Raw sprouted vegetables
- Bean sprouts
- Alfalfa
- Sprouted vegetable mix
- Cress (from packets)
Due to high bacterial risk.
Unwashed vegetables & fruit
- Anything that is not washed properly
- Foreign fruit with peel (without washing)
Higher risk of toxoplasmosis.
Undercooked eggs
- Soft-boiled egg
- Fried egg with runny yolk
- Eggs benedict
- Omelet not fully set
Certain types of fish (due to mercury)
- Swordfish
- Shark
- Pike
- King mackerel
- Tuna in large quantities
Mercury = harmful to baby's nervous system.
