During your pregnancy it is important to eat a healthy and varied diet, for example according to the Wheel of Five. That way you get enough of most nutrients. That is good for your own health and the health of your baby. On this page you can read more about nutrients you need during your pregnancy.
During your pregnancy you need these supplements in addition to your healthy and varied diet:
Take 400 micrograms of folic acid per day from the moment you plan to become pregnant until you are 10 weeks pregnant. Folic acid reduces the risk of spina bifida, the risk of premature birth and low birth weight. It may also reduce the risk of a cleft lip in your baby.
Take 10 micrograms of vitamin D per day throughout the pregnancy. A vitamin D supplement helps build bone in the baby and appears to lower your baby’s risks of gestational diabetes, low birth weight for gestational age, and asthma-like symptoms.
During your pregnancy it is extra important to get enough calcium, iodine and iron. If you eat according to the recommended Wheel of Five you will mostly consume enough nutrients.
Calcium is important during pregnancy for the bone formation of unborn babies. And getting enough calcium during pregnancy lowers the risk of pregnancy hypertension and preeclampsia, or your baby being born prematurely.
Dairy is the most important source of calcium. In addition to this, there is calcium in drinks such as water, tea and coffee and whole-wheat bread and whole-grain cereal products. You get enough calcium if you take 3-4 servings (about half a litre) of dairy every day, for example. That is 3-4 glasses or dishes of 150 ml, or 2 large mugs. Healthy choices are, for example, skimmed or semi-skimmed milk, yoghurt or cottage cheese and 40 grams of cheese. That’s cheese for about 2 separate slices of bread.
Is that not possible? Then take a supplement with 1000 milligrams of calcium every day from 20 weeks of pregnancy. Do not take any supplement with more than 1000 milligram calcium.
Iodine is important for the growth and brain development of unborn babies throughout pregnancy. The main source of iodine is bread. In addition, iodine is found in dairy products (such as milk or yoghurt), eggs and fish. You get enough iodine if, for example, you consume 5 sandwiches and 3-4 servings (about half a litre) of dairy every day and eat fish 2 times a week.
Is that not possible? Then take a supplement with a maximum of 200 micrograms of iodine every day for the rest of your pregnancy. Do not take any supplement with more than 200 micrograms of iodine.
If you get enough iron, you reduce the risk of anaemia during your pregnancy. Iron from animal products (such as meat and fish) is best absorbed by your body. Iron is also found in vegetable products, such as bread and whole grain products, legumes, nuts and in various vegetables such as spinach and radishes.
Take vitamin C-rich products, such as vegetables and fruit, with every meal. Your body will absorb iron more easily. If you have anaemia, due to an iron deficiency, you will be given an iron supplement.
When you are pregnant it is important to eat enough fish, namely twice a week. Once you choose oily fish and once lean fish. Examples of oily fish are salmon and trout. Examples of lean fish are tilapia and plaice. Always cook fish properly. Eating fish twice a week lowers the risk of premature birth. The fatty acids in fish are important for brain development and vision in unborn babies.
Note: you should not eat certain fish. Fish such as tuna, mackerel, sardines and eel are best avoided because they contain elevated levels of harmful substances. If you can’t manage to eat fish twice a week, take one omega-3 (fish) fatty acid supplement every day throughout your pregnancy. Choose a supplement with 250 -450 mg DHA.
You may continue to eat most things during your pregnancy. There are a number of products that you should avoid or that you should not take too much of while you are pregnant. Due to the risk of contamination with bacteria (including listeria) and the parasite Toxoplasma gondi, only take the following products after cooking it properly:
Download the app ZwangerHap. In addition to looking up which products you can and cannot eat, you can also follow how the baby is growing in the tummy in the app.