When two lines on the pregnancy test appear, a period begins filled with new worries, hopes and decisions. Suddenly it's not only your own health that matters, but also the little one who grows a bit more each day. The health authority's recommendations for pregnant women are a solid compass during this time. Here are the key guidelines for diet, lifestyle and supplements so you can give your child the best possible start in life.
Food and drink during pregnancy: What does the health authority recommend?
Food and drink are central to the fetus's development. Everything you eat and drink can to a greater or lesser extent affect the little life. It's not just about eating more – it's about getting enough of the right nutrients.
Alcohol: A clear no
Although an occasional glass of wine used to be considered acceptable, the stance today is unequivocal. Alcohol should be avoided completely during pregnancy. Even small amounts can harm the fetus, and there is no known safe lower limit.
Eat fish: omega-3 is especially important
Fish contain essential fatty acids and vitamin D, but some species can contain mercury and other environmental contaminants. Therefore it is recommended to eat 350 grams of fish per week, of which 200 grams should be fatty fish – salmon, herring, mackerel and trout are high on the list. Avoid large predatory fish such as tuna (canned tuna is OK, but no more than one can per week), halibut, swordfish and pike. If you don't like fish, you can consider taking a fish oil supplement or another omega-3 rich oil.
A quick overview:
|
Type of fish |
Recommendation |
|---|---|
|
Fatty fish (salmon etc.) |
200 g per week |
|
Predatory fish (tuna, etc.) |
Maximum 1 can of tuna per week; avoid large predatory fish |
|
Lean fish |
The remainder of the 350 g weekly |
Meat and cooking
It's not only what you eat but how you prepare it. All meat should be thoroughly cooked. Raw minced meat and undercooked dishes should be avoided. Bacteria such as listeria and toxoplasma, which pregnant women are particularly vulnerable to, thrive in raw meat.
A rule of thumb: Never taste raw minced meat, wash hands and utensils thoroughly, and maintain clean kitchen routines.
Dairy products
Milk, cheese and yogurt are excellent sources of calcium and protein, but unpasteurized products can be a risk. Avoid cheeses made from raw milk. Fresh or reheated soft cheeses and blue cheeses can be eaten, but if in doubt, choose hard varieties and those that are clearly pasteurized.
Fruit and vegetables
Colorful foods are also important during pregnancy. Eat a wide variety of vegetables and fruits, but always wash them thoroughly to reduce the risk of bacteria and soil-borne illnesses.
Liquorice and caffeine
Sweets can be tempting, but liquorice 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 – equivalent to three cups of coffee. Remember that caffeine is also present in energy drinks and some painkillers.
Summary of the dietary recommendations
- Avoid alcohol completely
- 350 grams of fish weekly (including 200 grams fatty fish)
- Meat must be thoroughly cooked
- Avoid unpasteurized dairy products
- Wash fruit and vegetables thoroughly
- Eat no more than 50 g of liquorice daily
- No more than 300 mg caffeine per day
Minerals and vitamins for pregnant women
Besides the nutrients from food, there are several vitamins and minerals that are indispensable during this period. These recommendations are based on solid science and help prevent both common and rare complications.
Folic acid – already before pregnancy
From the time you plan pregnancy until 12 weeks pregnant, the health authority recommends a daily supplement of 400 micrograms of folic acid. It reduces the risk of neural tube defects in the baby, such as spina bifida. It is found in many multivitamins, so check the label on your pack if you already have one to see if you are covered.
Vitamin D
In northern latitudes the sun is not always strong enough. Therefore pregnant women are recommended a daily supplement of 10 micrograms of vitamin D throughout pregnancy. Vitamin D supplements help prevent osteoporosis in the mother and support the baby's skeleton.
Iron
From week 10 you should supplement with 40–50 mg of iron daily. Iron supplements prevent anemia and support fetal development. Iron is especially important because blood volume increases significantly during pregnancy. Remember to take your iron supplement away from meals (and separate from your multivitamin if you take one), but ideally together with vitamin C, as it increases iron absorption. This helps you get the most benefit from your iron without too many side effects.
Calcium
If you don't get three daily portions of dairy, it is recommended to take a daily supplement of 500 mg calcium from week 10. A deficiency can increase the risk of several complications for both mother and child.
An overview of the recommended supplements:
|
Supplement |
Recommended dose |
Period |
|---|---|---|
|
Folic acid |
400 µg daily |
From planning until the end of week 12 |
|
Vitamin D |
10 µg daily |
Throughout pregnancy |
|
Iron |
40–50 mg daily |
From week 10 onward |
|
Calcium |
500 mg daily |
From week 10, if not consuming dairy |
Lifestyle during pregnancy: Create the best conditions
It's not only diet that matters. Daily lifestyle, including exercise, weight, tobacco habits and medication, makes a noticeable difference.
Smoking and tobacco
Any form of tobacco is harmful to an unborn child. The risk of low birth weight, premature birth and sudden infant death increases if the mother smokes – and passive smoking is not harmless either.
Medication and herbal remedies
Even remedies previously considered harmless can negatively affect pregnancy. Only take medication – including over-the-counter medicines and herbal remedies – in consultation with your doctor. There can be hidden risks and side effects that do not outweigh any potential benefits.
Physical activity
Daily movement makes the body resilient and makes minor ailments easier to cope with. The goal is at least 30 minutes of moderate intensity physical activity each day. This can be brisk walking, cycling, swimming or light strength training. Avoid activities with a high risk of falls or impacts to the abdomen.
Weight and appetite
Contrary to old myths, pregnant women do not need to eat for two. If you follow a varied and healthy diet, both your needs and the baby's needs are met. Excess can lead to unnecessary weight gain and increase the risk of gestational diabetes and complications during birth.
Mental wellbeing and everyday life
Pregnancy is also a mental process. Sleep, calm and time to tune in to your body are at least as important as sensible food choices. The official recommendations include an important detail: slow down, listen to your body's signals, and accept support from your network and professionals.
Whether you have just seen a positive test or have known about the little one for a long time, the official recommendations are not just rules but tools. They are designed to keep both you and the baby healthy and strong throughout pregnancy. Make them part of daily life and notice the difference, now and when your baby arrives.
