When the two lines appear on the pregnancy test, a period filled with new concerns, hopes, and decisions begins. Suddenly, it is not just your own health that matters, but also that of the little one who is growing bigger every day. The Danish Health Authority's recommendations for pregnant women are a solid compass during this time. Here, the most important guidelines for diet, lifestyle, and supplements are outlined so that you can give your child the best start in life.
Food and drink during pregnancy: What does the Danish Health Authority recommend?
Food and drink are central to fetal development. Everything you eat and drink can affect your little one to a greater or lesser extent. It's not just a question of eating more – it's about getting enough of the right kind of nutrients.
Alcohol: A clear no
Although a glass of wine now and then was previously considered acceptable, the attitude today is clear. Alcohol should be avoided completely during pregnancy. Even small amounts can harm the fetus, and there is no lower, safe limit.
Eat fish: omega-3 is especially important
Fish contains essential fatty acids and vitamin D, but some species may contain mercury and other environmental toxins. It is therefore recommended that you eat 350 grams of fish per week, of which 200 grams should be oily fish – Atlantic salmon, herring, mackerel, and trout are high on the list. But be careful with predatory fish such as tuna (canned tuna is okay, but no more than one can per week), halibut, swordfish, and pike. If you don't like eating fish, you can take a dietary supplement containing fish oil or other omega-3-rich oil.
A quick overview:
|
Type of fish |
Recommendation |
|---|---|
|
Oily fish (salmon, etc.) |
200 g per week |
|
Predatory fish (tuna, etc.) |
No more than 1 can of tuna per week, avoid large predatory fish |
|
Lean fish |
The rest of the 350 g per week |
Meat and cooking
It's not just about what you eat, but how you prepare your food. All meat must be thoroughly cooked or boiled. You should avoid raw minced meat and uncooked dishes. Bacteria such as listeria and toxoplasma, to which pregnant women are particularly vulnerable, thrive in raw meat.
A rule of thumb: never taste raw minced meat, wash your hands and utensils thoroughly, and make sure you have clean kitchen routines.
Dairy
Milk, cheese, and yogurt are great sources of calcium and protein, but unpasteurized products can be risky. Avoid cheeses made from raw milk. Fresh or thoroughly heated soft cheeses and blue cheeses are okay to eat, but if you're not sure, go for the hard types and ones that are clearly pasteurized.
Fruit and vegetables
Colorful food is also important for pregnant women. Eat a rich and varied diet of vegetables and fruits, but always wash them thoroughly to reduce the risk of bacteria and soil-borne diseases.
Licorice and caffeine
Sweets can be tempting, but licorice should be limited to a maximum of 50 grams per day. Excessive consumption can affect blood pressure and fetal development.
Caffeine is found in coffee, tea, chocolate, and cola. The maximum daily intake is 300 mg, which is equivalent to three cups of coffee. Remember that caffeine is also found in energy drinks and some painkillers.
Dietary advice, summarized
- Avoid alcohol completely
- 350 grams of fish per week (including 200 grams of oily fish)
- Meat must be thoroughly cooked
- Avoid unpasteurized dairy products
- Rinse fruit and vegetables thoroughly
- Eat a maximum of 50 g of licorice per day
- No more than 300 mg of caffeine per day
Minerals and vitamins for pregnant women
In addition to the nutrients in food, there are a number of vitamins and minerals that are essential during this period. These recommendations are based on solid science and help prevent both known and rare complications.
Folic acid – even before pregnancy
From the time you plan your pregnancy until you are 12 weeks pregnant, the Danish Health Authority recommends a daily supplement of 400 micrograms of folic acid. This reduces the risk of neural tube defects in the baby, such as spina bifida. It is found in many multivitamins, so be sure to check the back of your package if you already have one and see if you are covered.
Vitamin D
Denmark is located where the sun is not always high in the sky. Therefore, pregnant women are recommended a daily supplement of 10 micrograms of vitamin D throughout their pregnancy. Dietary supplements with vitamin D counteract osteoporosis in pregnant women and support the child's skeleton.
Iron
From the 10th week, you should supplement with 40-50 mg of iron daily. Iron supplements prevent anemia and support fetal development. Iron is especially important as blood volume increases significantly during pregnancy. Remember to take your iron supplement away from meals (and away from your multivitamin, if you take one), but in combination with vitamin C, as this increases the absorption of iron. This way, you help yourself get the most out of your iron - without too many side effects.
Calcium
If you do not consume three daily servings of dairy products, it is recommended that you take a daily supplement of 500 mg of calcium from the 10th week onwards. A deficiency can increase the risk of a number of complications – for both mother and child.
An overview of the recommended supplements:
|
Supplement |
Recommended dose |
Period |
|---|---|---|
|
Folic acid |
400 µg daily |
From planning to the end of the 12th week |
|
Vitamin D |
10 µg daily |
Throughout pregnancy |
|
Iron |
40-50 mg daily |
From the 10th week onwards |
|
Calcium |
500 mg daily |
From the 10th week, if no dairy products |
Lifestyle during pregnancy: Create the best conditions
It is not only diet that matters. Your daily lifestyle, which now involves exercise, weight, tobacco habits, and medication, makes a noticeable difference.
Smoking and tobacco
Any form of tobacco is unsafe for an unborn child. The risk of low birth weight, premature birth, and sudden infant death syndrome increases if the mother smokes—and passive smoking is not harmless either.
Medication and herbal remedies
Even remedies that were previously considered harmless can have a negative effect on pregnancy. Therefore, only take medication – including over-the-counter medication and herbal remedies – in consultation with your doctor. There may be hidden risks and side effects that outweigh any benefits.
Physical activity
Daily exercise makes the body robust and temporary minor ailments easier to bear. The goal is at least 30 minutes of moderate-intensity physical activity every day. This can be brisk walking, cycling, swimming, or light strength training. However, avoid activities with a high risk of falling or impact to the abdomen.
Weight and appetite
Despite old myths, pregnant women should not eat for two. If you follow a varied and healthy diet, both your own and your baby's needs will be met. Excessive eating can lead to unnecessary weight gain and increase the risk of gestational diabetes and complications during childbirth.
Mental well-being and everyday life
Pregnancy is also a mental process. Sleep, rest, and time to reflect are just as important as sensible food choices. The official recommendations contain an important detail: slow down, listen to your body's signals, and accept support from your network and professionals.
Whether you have a positive test result or have known about the little one inside you for a long time, the official recommendations are not just rules, but tools. They are designed to keep both you and your baby healthy and strong – throughout your pregnancy. Make them part of your daily routine and feel the difference, both now and when your baby is born.
