What to Eat During Pregnancy: A Practical Guide to Healthy Eating

During your pregnancy, your body undergoes many changes. Your baby is growing and developing at a rapid pace, while your body is constantly adapting to support that growth.

A healthy diet plays an important role in this. But what should you eat during your pregnancy? And which foods deserve special attention?

The good news: you don't need a complicated pregnancy diet. The basics are simple: eat a varied diet, drink plenty of fluids, and choose nutritious, minimally processed foods as much as possible.

You don't have to literally "eat for two" during pregnancy. What matters most is the quality and variety of what you eat.

What nutrients are important during pregnancy?

Your body and your growing baby need different nutrients. Some provide energy, while others help build tissues, bones, or blood.

A varied diet ensures that you get several of these nutrients at the same time.

Key building block	Where can you find it?	What's the point?
Proteins	Fish, eggs, chicken, meat, yogurt, cheese, milk, tofu, lentils, chickpeas, beans, nuts	Provide amino acids: the building blocks your body uses for tissue growth, development, and repair.
Carbohydrates	Whole-grain bread, oatmeal, potatoes, whole-grain pasta, brown rice, quinoa	They are an important source of energy for your body. Whole-grain varieties also provide fiber, vitamins, and minerals.
Dietary Fiber	Vegetables, fruits, whole-grain products, legumes, nuts, and seeds	Support normal bowel function and help you stay full longer.
Calcium	Milk, yogurt, cheese, calcium-fortified soy products, certain nuts, and green vegetables	It's important for maintaining strong bones and plays a role in building your baby's skeleton.
Iron	Meat, legumes, whole-grain products, green vegetables, nuts, and seeds	Contributes to the normal formation of red blood cells and the transport of oxygen throughout the body.
Healthy Fats	Nuts, seeds, avocados, olive oil, and other vegetable oils	They provide energy and essential fatty acids and aid in the absorption of fat-soluble vitamins.
Omega-3 Fatty Acids	Fatty fish such as salmon, sardines, herring, and mackerel, and, in smaller amounts, walnuts and certain seeds	DHA, an omega-3 fatty acid found in fish and other sources, contributes to the normal development of the fetus's brain and vision.
Vitamin C	Bell peppers, kiwis, citrus fruits, berries, broccoli, and other fruits and vegetables	Among other things, it supports the immune system and helps your body better absorb iron from plant-based foods.
Folate	Green vegetables, legumes, whole-grain products, and certain types of fruit	It plays a role in cell division and contributes to the growth of maternal tissues during pregnancy.
Moisture	Mainly water, but also vegetables, fruit, soup, and other beverages	It is necessary for, among other things, the transport of nutrients and the removal of waste products.

Important: You don’t have to check off these nutrients one by one. Many foods provide multiple nutrients at once. For example, a bowl of yogurt with oatmeal, fruit, and nuts combines protein, calcium, carbohydrates, fiber, healthy fats, and various vitamins and minerals.

What is a healthy diet during pregnancy?

A healthy diet during pregnancy consists of a combination of:

• lots of fruits and vegetables

• whole-grain products and potatoes

• various sources of protein

• fish regularly

• dairy products or calcium-fortified plant-based alternatives

• nuts, seeds, and healthy fats

• enough water

No single food contains everything you and your baby need. That’s why variety throughout the week is more important than one perfect meal.

1. Eat plenty of vegetables every day

Vegetables are an important source of dietary fiber, vitamins, and minerals.

Try to eat a variety of colored vegetables regularly. After all, each type has a different nutritional composition.

For example:

• broccoli and other green vegetables

• carrots and pumpkin

• bell peppers and tomatoes

• zucchini and eggplant

• cauliflower and other types of cabbage

• green beans

• mushrooms

Why are vegetables important during pregnancy?

Vegetables provide, among other things, dietary fiber, folate, potassium, vitamin C, and various other vitamins and minerals.

A high-fiber diet also supports normal bowel function. This can be particularly important during pregnancy, as constipation is more common.

A practical guideline in Belgium is to eat about 300 grams of vegetables every day.

Tip: Don't just eat vegetables for dinner. For example, add tomatoes and cucumbers to your lunch, make a vegetable soup, or add extra vegetables to pasta, curry, or an omelet.

2. Eat fruit every day

Fruit is also an important source of vitamins, minerals, and fiber.

Some good choices include:

• apples and oranges

• berries

• kiwi

• orange and tangerine

• banana

• peach or nectarine

Why is fruit important during pregnancy?

Fruit provides, among other things, vitamin C and dietary fiber.

Vitamin C also helps your body absorb iron from plant-based foods more effectively. For example, pair a meal with lentils or chickpeas with bell peppers, kiwi, or citrus fruits.

As a general guideline, aim for about 2 to 3 pieces of fruit per day.

Generally, choose fresh fruit instead of fruit juice. That way, you'll also get the fiber.

3. Choose whole-grain products whenever possible

Bread, oatmeal, rice, pasta, quinoa, and potatoes provide energy that your body needs during pregnancy.

Whenever possible, choose whole-grain options, such as:

• whole-wheat bread

• oatmeal

• whole-wheat pasta

• brown rice

• whole-wheat couscous

• quinoa

• potatoes

Why are whole-grain products good during pregnancy?

In addition to carbohydrates, whole-grain products also provide dietary fiber, plant-based protein, B vitamins, and minerals.

So you don't need to avoid carbohydrates during pregnancy. They are part of a balanced diet and are an important source of energy.

4. Vary Your Protein Sources

Proteins provide amino acids: the building blocks that the body uses to build, grow, and repair tissues.

For example, you can find protein in:

• eggs

• fish

• chicken and other meats

• milk, yogurt, and cheese

• lenses

• chickpeas

• beans

• tofu and tempeh

• nuts and seeds

Do you have to eat meat every day when you're pregnant?

No. It's best to alternate between animal and plant-based protein sources.

Legumes such as lentils, chickpeas, and beans, for example, are beneficial because they provide not only protein but also fiber, B vitamins, and iron.

So try to alternate throughout the week between, for example, fish, eggs, poultry, legumes, and tofu.

5. Eat fish regularly during pregnancy

Fish is a source of high-quality protein, and certain types of fish are rich in omega-3 fatty acids.

Fatty fish are particularly good choices, for example:

• salmon

• sardines

• herring

• trout

• mackerel

Why is fish important during pregnancy?

Fatty fish contain omega-3 fatty acids, including DHA. DHA contributes to the normal development of the fetus’s brain and vision.

The Belgian guidelines recommend eating fish 1 to 2 times a week and ensuring a good variety of different types.

During pregnancy, be careful with certain types of fish due to possible contamination with substances such as mercury. Therefore, vary your diet and follow the recommendations for safe eating during pregnancy.

6. Consider dairy products or calcium-fortified plant-based alternatives

Dairy products such as milk, yogurt, and cheese provide calcium and protein, among other nutrients.

Examples that are easy to incorporate into your daily diet:

• yogurt for breakfast

• milk with oatmeal

• cheese for lunch

• yogurt or cottage cheese with fruit as a snack

Why is calcium important during pregnancy?

Calcium is necessary for building and maintaining strong bones. During your pregnancy, it also plays a role in the development of your baby's skeleton.

Don't consume dairy products? Then opt for calcium-fortified soy products, for example.

Always check the label: not every plant-based beverage is automatically fortified with calcium, and the protein content varies greatly from product to product.

7. Choose healthy fats every day

Fat is an important part of a healthy diet, even during pregnancy.

It is especially important to choose foods that are rich in unsaturated fats.

For example:

• unsalted nuts

• walnuts

• almonds

• seeds and kernels

• avocado

• olive oil

• other vegetable oils

Why are healthy fats important during pregnancy?

Fats provide energy and essential fatty acids, and help your body absorb fat-soluble vitamins.

Nuts and seeds also provide a variety of other nutrients, including protein, iron, and vitamins.

A general guideline in Belgium is to eat about 15 to 25 grams of unsalted nuts or seeds each day.

8. Drink enough water

Water remains the best drink during pregnancy.

Among other things, fluid is needed to transport nutrients throughout the body and eliminate waste products.

A good starting point is about 1.5 liters of water or other suitable beverages per day, in addition to the fluids you get from food.

Your needs may be higher in warm weather, during exercise, or when you lose more fluids.

What does a healthy day look like during pregnancy?

You don't have to follow a strict meal plan. Think of this mainly as inspiration for combining different food groups.

Breakfast

Oatmeal with yogurt or calcium-fortified soy yogurt, fruit, and a handful of nuts.

Among other things, you'll get: carbohydrates, fiber, protein, calcium, and healthy fats.

Lunch

Whole-grain bread with, for example, hummus, an egg, or chicken, served with plenty of raw vegetables and a piece of fruit.

Among other things, you'll get: carbohydrates, fiber, protein, iron, and vitamin C.

Snack

Yogurt with fruit, a handful of nuts, or whole-grain crackers with hummus.

Dinner

For example:

• Salmon with Potatoes and Broccoli

• Lentil curry with vegetables and whole-grain rice

• whole-wheat pasta with lots of vegetables and chicken or tofu

• quinoa with roasted vegetables and chickpeas

By combining different food groups in a single meal, you automatically get a wide range of nutrients.

What's the most important thing to remember about nutrition during pregnancy?

Eating healthy during your pregnancy doesn't have to be complicated.

Be sure to vary your activities throughout the week by alternating between:

vegetables, fruit, whole-grain products, various sources of protein, fish, healthy fats, and plenty of water.

It's better to think in terms of weeks rather than perfect days.

Didn't eat many vegetables today? Then you can focus on that again tomorrow. Haven't eaten any fish this week? Then plan a fish meal later in the week.

A healthy diet during pregnancy isn't about perfection, but about good habits you can stick with.

In addition to a healthy diet, do you also need a prenatal supplement?

A varied diet is always the foundation.

However, certain nutritional needs during pregnancy can be more difficult to meet through diet alone. For this reason, there are specific recommendations for certain nutrients during pregnancy.

For example, in Belgium, it is recommended to pay extra attention to folic acid around the time of conception and during early pregnancy. Which other supplements you need may vary depending on your diet, stage of pregnancy, and personal situation.

If you have any questions, discuss your diet and supplement use with your doctor, gynecologist, midwife, or dietitian.