Diet for pregnant women

Fruit and vegetables : at least 5 portions per day

Fruit and vegetables are essential. They are rich in vitamins, minerals and fibre. Try to eat 5 portions per day, making sure to wash them thoroughly before eating them.  You can eat fruit and vegetables raw, cooked, in a compote or as a juice.

1 portion is equivalent to around 80-100g, i.e. a medium-sized tomato, apple or peach, a bowl of soup, 2 apricots, 2 mandarins, or 2 handfuls of strawberries, raspberries, grapes or chopped vegetables.

Cereals and potatoes : 1 portion with each meal

Pregnancy changes your carbohydrate metabolism. During the 9 months of pregnancy you will be far more sensitive to blood sugar fluctuations. We therefore recommend limiting "simple" or refined sugars, such as those found in sweets, cakes and pastries and fizzy drinks, and to eat starchy foods regularly at every meal. Starchy foods should preferably be chosen wholegrain, as they are an excellent source of fibre, B vitamins and magnesium.

Milk, yoghurt and cheese : 4-5 portions per day

You will need slightly more calcium during pregnancy. Your body uses various means to adapt to this increased need: from the start of pregnancy, it absorbs more calcium through the intestines and speeds up bone renewal. Therefore, it is important to ensure you are consuming enough calcium by eating 4-5 portions of dairy products per day.  

One portion is equivalent to 200ml of milk or 1 small pot of yoghurt or quark/cream cheese (125g), 1 slice of hard cheese or 1/8 of a Camembert-type cheese or 2 tablespoons of fromage frais.

Meat/Poultry/Fish/Eggs/Vegetarian alternative : 2 portions per day

You can eat 2 portions of protein per day. Opt for lean meats or cut off any visible fat. Fatty cured meats should be consumed in moderation. However fish (specifically oily fish) are an excellent source of Omega-3 fatty acids.

1 portion of meat, poultry or fish is equivalent to the size of the fist of the person consuming it. Alternatively, 1 portion is equal to 2 eggs, 200g of soya products or 250g of cooked pulses (e.g. lentils, beans or chickpeas).

Fats and nuts : opt for vegetable oils

Monitor your consumption of fats and nuts during pregnancy and use vegetable oils where possible (olive, vegetable, corn or soya oil), as they are a vital source of fat-soluble vitamins and essential fatty acids. Where possible, opt for cold or slightly heated fats and oils, avoiding those which have been cooked or overcooked (i.e. fried food). You need a certain amount of essential fatty acids to help your baby develop properly.

Salt : Consume in moderation

You  don't need any more salt than usual during pregnancy. Use salt in moderation, opting for iodised salt where possible. 

Drinks : Minimum of 1.5-2l per day

You need 1.5-2l per day of liquids. You will need more if breastfeeding. Still water is the best drink.

Drink plenty of water, at least 6-8 glasses per day. You need considerably more water when breastfeeding, as breast milk is 85% water.

Good drinking options include water, milk, herbal and fruit teas and diluted fruit juices. Try not to drink too much juice, however, as it contains a lot of sugar. Dilute it with water, where possible.

Limit how much coffee you drink, as not enough is currently known on how caffeine affects the foetus. Moreover, both tea and coffee can interfere with iron absorption.

Limit how many sugary and fizzy drinks you have.