Eating well during pregnancy, without overcomplicating it. When you’re pregnant, one question comes up often: “What should I eat during pregnancy?”
Between allowed foods, foods to avoid, and changing nutritional needs, it can sometimes feel confusing.
A simple rule to remember: when pregnant, you don’t need to eat for two, but to eat twice as well.
An inadequate or unbalanced diet may increase certain risks such as intrauterine growth restriction, fetal growth retardation, or pregnancy complications. The goal is to provide energy, nutrients, and food safety.
What should you eat during pregnancy?
1. A balanced daily diet
A pregnant woman’s diet should be varied and structured around:
- Vegetables (especially green vegetables)
- Starchy foods (rice, pasta, quinoa, whole-grain bread…)
- Fruit
- Protein (well-cooked meat, fish, eggs, plant-based proteins)
👉 Complex carbohydrates remain essential during pregnancy. Starchy foods are not inherently fattening: they are a key source of energy for both mother and baby.
2. Carbohydrates: choosing the right sugars
It is recommended to:
- limit high glycemic index foods (ultra-processed products, sodas, industrial pastries)
- prioritize low glycemic index complex carbohydrates
👉 The goal is to avoid blood sugar spikes that could negatively affect fetal development.
3. Healthy fats during pregnancy
Fats should not be eliminated during pregnancy. They are essential for the baby’s brain development.
Recommended:
omega-3 rich oils (rapeseed/canola, walnut, flaxseed)
fatty fish (salmon, sardines, mackerel, herring)
Essential vitamins and minerals during pregnancy
Certain nutrients are especially important during pregnancy.
1. B vitamins (especially B9 and B12)
Role: fetal nervous system development
Sources:
- green vegetables
- whole grains
- eggs
- dairy products
- fish
- legumes
2. Vitamin D
Role: bone growth and immune function
Sources:
- fatty fish
- eggs
- fortified dairy products
3. Iron
Role: prevention of maternal anemia
Sources:
- red meat
- poultry
- fish
- legumes
- green vegetables (such as broccoli)
4. Calcium
Role: fetal bone development
Sources:
- dairy products
- sardines with bones
- almonds and nuts
- green vegetables
- quinoa, buckwheat
5. Iodine
Role: brain and cognitive development of the fetus
Sources:
- fish
- seafood
- iodized salt
Pregnancy snacks
Some products are designed to support nutritional balance during pregnancy. For example, JOLLY MAMA snacks offer different nutrients depending on needs:
Tomat’apero granola: source of iodine (among other nutrients)
Vanifique, Happy Seeds, Croquantissime: sources of iron
Hydration during pregnancy
During pregnancy, the body increases its water volume significantly, especially due to:
- amniotic fluid
- placenta
- increased blood volume
How much should you drink?
✔️ Around 1.5 to 2 liters of water per day
Why stay well hydrated?
Proper hydration helps:
lower the risk of urinary tract infections
improve overall comfort
reduce constipation
Foods to avoid during pregnancy
1. R1. Microbiological risks (bacteria and parasites)
Avoid or consume only when thoroughly cooked:
- raw or undercooked meat
- risky cured or artisanal deli meats
- raw milk
- raw milk cheeses (camembert, brie, munster…)
- raw or undercooked eggs
- raw fish (sushi, sashimi, tarama)
- smoked fish
- raw shellfish
- poorly stored crustaceans
2. Chemical risks (especially mercury)
Limit strongly:
- swordfish
- shark
- marlin
- lamprey
3. Balanced nutrition reminder
Avoiding certain foods should not lead to nutritional imbalances.
👉 Example: replacing nutrient-rich foods like eggs (protein, choline, iodine) with ultra-processed sugary cereals may be nutritionally counterproductive.
Food safety tips during pregnancy
- check food smell and appearance
- respect the cold chain
- thoroughly cook high-risk foods
- avoid cross-contamination in the kitchen
- prefer homemade meals
- when in doubt: do not consume
FAQ – Pregnancy nutrition
What should you eat during pregnancy?
A varied diet: vegetables, fruits, starchy foods, proteins, and healthy fats.
Can you eat fish while pregnant?
Yes, except high-mercury fish. Fatty fish are even recommended.
Do you need to eat for two during pregnancy?
No, you should eat better, not more.
What foods should be avoided during pregnancy?
Raw meat, raw fish, raw milk, certain cheeses, and high-mercury fish.
Conclusion
Pregnancy nutrition is based on three key pillars:
- variety
- nutritional balance
- food safety
Eating well during pregnancy supports the mother’s health and promotes the healthy development of the baby.
