What foods are prohibited during pregnancy?

You are pregnant or planning a pregnancy, and already, injunctions disguised as "good advice" are flooding your mind. Our health coach Laila Bel helps you see things more clearly. Spoiler: yes, you can drink coffee while pregnant, no, you don't need to "eat for two."

Pregnancy and Diet

I need to increase my protein intake: TRUE

By the end of pregnancy, protein needs increase by 20 to 30%. You can increase your intake of animal-based proteins. Choose high-quality ones (organic certified, from small producers, free-range...). There are also many plant-based proteins: lentils, beans, chickpeas...

I should no longer eat fish or seafood: TRUE AND FALSE

Shellfish, mussels, and oysters should be avoided raw or if you are unsure of their freshness.

Regarding fish, ANSES distinguishes two levels of precaution:

• To be avoided entirely: swordfish, marlin, siki, shark, lamprey... These large predators accumulate the highest concentrations of mercury.
• To be limited (without banning them): tuna (max 150g/week), sea bream, sea bass, monkfish, skate, pike, and other medium-sized predatory fish.

Prioritize small fish rich in Omega 3 (sardines, herring, anchovies, trout, mackerel) as well as wild salmon, diversifying your sources. If you are deficient and your doctor recommends it, do not hesitate to turn to an Omega 3 food supplement.

I need to stop drinking tea or coffee: FALSE

You can have one cup of coffee per day or 2 cups of tea, but it is recommended not to exceed 200mg of caffeine per day, from all sources combined (EFSA recommendation). If possible, opt for organic coffee and tea.

I should avoid unpasteurized foods: TRUE AND FALSE

We are aware of the risks of certain dairy products made from raw milk (unpasteurized), such as raw milk cheeses or raw crème fraîche. But unpasteurized juices and vinegars can also contain undesirable parasites or bacteria.

However, unpasteurized lacto-fermented vegetables can be safely consumed during pregnancy. Indeed, the good bacteria that develop during fermentation produce lactic acid, which acidifies the environment to such a low pH level that pathogenic bacteria cannot grow there.

I should avoid spicy foods: TRUE AND FALSE

Spicy foods can be safely consumed during pregnancy and do not induce labor. However, if you suffer from heartburn after eating spicy foods or are prone to hemorrhoids, it is best to avoid them during your pregnancy.

The particular case of meat for vegetarians

I need to adapt my vegetarian diet: TRUE

Be sure to combine plant proteins (legumes and oilseeds) with whole grains (examples: rice and lentils, almond butter and wholemeal bread...) and limit soy-based products (tofu, tempeh, soy milk...) to once a day.

If you consume no animal products, check with your doctor to ensure you are not deficient in vitamin B12, calcium, iron, zinc, choline, DHA, and vitamin D, among others.

Pregnancy and Calories

I need to eat for two: FALSE

You only need about 200 to 300 additional calories per day starting from the second trimester, and a little more in the last trimester. This is equivalent to a handful of almonds with a fruit, or a yogurt with 4 tablespoons of granola.

This article is for informational purposes only and does not constitute medical advice. Consult your doctor or midwife for personalized dietary advice during your pregnancy.