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You live for two now, but that doesn't mean you have to eat for two. On the contrary, it is important that you eat healthy and varied foods and give your body what it needs. Your unborn baby is completely dependent on what you eat and how you feel. Therefore, it is important to pay extra attention to certain foods that are good for the growth and development of your baby. What you can pay attention to and which foods are important, we tell you below. So read on quickly. 

Raw foods

When it comes to raw foods, all alarm bells should go off for you. Raw meat and unwashed fruits and vegetables can contain toxoplasmosis, a parasite. If infected, this is not harmful to an adult, but in your unborn baby it can lead to an abnormality or miscarriage. So leave the tartare and carpaccio aside for the time being, wash your vegetables well and peel your fruit. Raw fish also contains harmful substances for your unborn baby, namely the bacteria listeria. Therefore, for the next nine months it is better to remove oysters and sushi from your menu. If you heat fish (to the 85 degrees), the listeria bacteria dies. So then you can enjoy it without worry. And also make sure with lactose products, so think cheese and milk, that they are pasteurized (Thuisarts, 2020). Pasteurization is heating milk so that the harmful bacteria in the dairy products are killed (The Daily Milk, 2020). 

Vegetarian diet

A vegetarian diet without meat, but with dairy, egg and optionally fish, is not a problem when you are pregnant. By eliminating meat (and fish) from your diet, you must be careful to include enough foods with iron, iodine, calcium, protein and vitamins B2, B2, B12 and (fish) fatty acids consumed. Vitamin B is mainly found in whole grain products, potatoes, legumes, eggs and dairy - just make sure they are pasteurized. Iron can be found in nuts, seeds, legumes and apple syrup. (Nutrition Center, s.d.). 

Vitamin C

Vitamin C is also an important nutrient when you are pregnant. When you are pregnant, your body demands these Vitamin C bombs. You'll find these bombs mostly in the fruit and vegetable section of your supermarket. Think strawberries, cauliflower, broccoli, kiwi, oranges and spinach, among others. Vitamin C also optimizes the absorption of iron in the body, so try to pay close attention to your Vitamin C when on a vegetarian diet. Try to use your (common) sense here and not overdo it. Because an overkill of Vitamin C is not good for anyone (Nutricia for you, 2021). 

So almost mama, take your shopping list and supplement it with the products mentioned in this blog. In this way you ensure that you eat healthy and varied. Of course you may enjoy a cookie or a bowl of ice cream, because you are also a person with a need for less healthy products and foods. Again, balance is of great importance. Listen to your body and take good care of yourself. This way you will be happy and so will the baby in your belly. 


Nutricia for you. (2021, October 4). To keep an eye on right now: IRON and VITAMIN C. Accessed February 6, 2022, from

The Daily Milk. (2020, May 1). Pasteurizing milk, what does that mean exactly? Accessed February 7, 2022, from

Home Physician. (2020, January 21). I want to eat healthy during my pregnancy | Accessed February 6, 2022, from

Nutrition Center. (s.d.). Can I eat vegetarian during pregnancy? Accessed February 6, 2022, from