Food and supplements during pregnancy

During pregnancy, it is important to fuel the body with a balanced diet in order to promote healthy growth of the baby. Although you may find yourself eating more, you do not need to eat for two. Instead, it may be enough to add some extra snack times during the day. Many have an increased appetite as the pregnancy progresses which helps guide how much more to eat. 

Whilst many foods can be enjoyed during pregnancy, it is recommended to avoid certain foods that can harm the growing baby. 
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Below you will find the different food groups and recommendations for each.

Meat is a good source of iron and protein during pregnancy but care needs to be taken when choosing certain meat products and cooking the meat. 

‍Liver and liver products are not usually recommended during pregnancy because they contain high levels of vitamin A which can be harmful to the baby.

‍Air dried and smoked meats

• Dried meat is best avoided during pregnancy as there is a risk that it can contain bacteria and parasites such as toxoplasma and listeria, unless they are used in a dish that is cooked on high heat. 
• Mortadella and ham can also carry harmful bacteria and should only be eaten if cooked thoroughly in a hot dish.
  

‍Rare och medium-rare meat
‍Meat can carry the parasite toxoplasma and should therefore be cooked well done or at a minimum medium-well done to at least a pink colour and no longer bloody.

Game meat (meat from wild animals)

• Avoid the cuts of meat that are from areas near the wound where the bullet has traveled through the meat as the bullets used to slaughter these animals usually contain the metal lead. Steaks and filets are usually fine as they do not usually come from areas close to the shooting hole. 
• Sausage, stews and mince made from game meat is best avoided as it can be from sections of meat close to the shooting hole. 
  

Fish is a great source of protein but also healthy fats, omega-3, vitamin D and iodine. As it is a great source of nutrition, eating fish 2-3 times per week and varying the type of fish is recommended.

At DN Clinic we recommend avoiding raw fish such as smoked salmon and raw sushi during pregnancy due to risk of infection.
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The following fish can contain high amounts of mercury and should therefore be avoided during pregnancy:

Avoid:
Swordfish
Shark
Bigeye tuna (fresh tuna)
King fish/king mackerel
Marlin
Eel

Some examples of fish that are good to eat during pregnancy 2-3 servings per week all together:

Good choice:
Anchovy
Cod
Flounder
Salmon
Sardine
Sea bass 
Sea bream
Pollock

Most fruits and vegetables are fine to eat during pregnancy. A few things to consider:

• Wash vegetables properly before eating and remove any visible soil or dirt.
• Defrosted vegetables should be stored in the fridge and eaten within a few days. Otherwise, cook them until boiling hot before eating to kill any bacteria.
• Unripe or semi-ripe papaya should be avoided as it contains latex which can trigger unexpected labour contractions however ripe papaya is fine.
  

Avoid:

• Unpasteurised dairy products, for example unpasteurised milk or cheeses should be avoided as they can contain bacteria. Standard supermarket milk and yogurt is usually pasteurised so that is fine.
• Mold cheese or cheeses with white coating on the outside like brie, gorgonzola, roquefort, camembert, taleggio are best to avoid.

Fine:

• Hard and semi-hard cheeses like Emmental, Parmesan, Edam or Maasdam as well as fresh soft cheese like ricotta, mascarpone, paneer, mozzarella and labneh are fine.

• Most spices can be enjoyed in normal amounts such as is normally used in daily cooking however eating several teaspoons of any spice can be harmful to both the baby and you.
• Ginger – ginger in normal amounts found in cooking is fine however ginger shots and ginger supplements containing high amounts of ginger are not recommended as there are concerns that it may increase the risk of miscarriage.
• Ginseng – ginseng can affect the estrogen levels in the blood and should not be taken when pregnant.

• Caffeinated drinks – Limit the intake of caffeine to 200 millgrams per day as higher amounts can increase the risk of miscarriage. For example, limit your intake to 1 medium-sized latte or 2 cups of black tea per day. 
• Alcohol is harmful to the baby and should be completely avoided during pregnancy, this includes any desserts which may include alcohol and stews unless the dish has been cooked for at least 30 minutes.

• Tobacco and nicotine is harmful for the baby and you and should not be consumed during pregnancy, this includes, cigarettes, shisha, nicotine pouches and nicotine gum among other products.
• All electronic cigarettes should be avoided whether they contain nicotine or not.

Calabash is popular in West African culture and believed to relieve nausea during pregnancy. However, calabash chalk contains high amounts of lead which can harm the baby and should not be eaten during pregnancy.

It is best to ask your doctor or health professional who is following you up during your pregnancy what supplements you may need. Some of the supplements that are usually recommended during pregnancy are:

• Folic acid: Supports the development of the baby’s nervous system. 
• Iron: Many women may be at risk of developing iron deficiency during pregnancy which can increase risk of anemia. Iron supplements are therefore commonly recommended for pregnant women.
• Vitamin D: Supports the development of the baby's bones.