During pregnancy, it's common to find yourself wondering in front of the fridge, the menu or even a cup of tea: “Can I have this?”
The good news is that healthy eating during pregnancy doesn't have to be based on a huge list of prohibitions. The most important thing is to prioritize varied, safe foods suited to each pregnant woman's needs.
At the same time, some precautions deserve special attention because certain infections, substances and ways of preparing food can pose risks during pregnancy.
There is no diet that is exactly the same for every pregnant woman
Nutritional needs can vary from one person to another.
Conditions such as gestational diabetes, food allergies, intolerances, anemia, high blood pressure, severe nausea or other clinical situations may require specific adaptations.
That's why general recommendations help build a safer routine, but they do not replace the guidance of the professional overseeing your prenatal care.
In general, Brazil's Ministry of Health recommends a varied diet, made up mainly of fresh or minimally processed foods, such as fruits, leafy greens, vegetables, beans, grains, meat, eggs, milk and dairy products.
Raw or undercooked meat deserves attention
During pregnancy, meat should be eaten well cooked.
Raw or undercooked meat can transmit microorganisms that cause foodborne illnesses and is also linked to the risk of toxoplasmosis.
This applies not only to beef, but also to poultry, pork, lamb, game meat and seafood.
Dishes made with raw or only partially cooked meat also call for caution.
In addition, after handling raw meat, it's important to wash your hands well and clean cutting boards, utensils and surfaces before using them with other foods.
What about eggs?
The appearance of an egg doesn't guarantee that it is free from contamination.
That's why, during pregnancy, choose fully cooked eggs, with firm whites and yolks.
Dishes made with raw or undercooked eggs should also be avoided when there is no guarantee of safety in the production process.
This may include some recipes for homemade mayonnaise, mousses, creams and desserts made with raw eggs.
Brazil's Ministry of Health recommends cooking or frying eggs well before eating them.
Milk and dairy products: check for pasteurization
Raw milk and dairy products made from unpasteurized milk can contain microorganisms capable of causing illness.
That's why you should choose milk and dairy products made with pasteurized milk.
If in doubt, it's worth checking the packaging of the cheese, yogurt or other dairy product before eating it.
Pasteurization reduces the risk of contamination by microorganisms present in raw milk.
Fruits and vegetables need to be thoroughly cleaned
Vegetables remain an important part of a healthy diet during pregnancy — the main precaution is cleaning them properly.
Fruits, leafy greens and vegetables that will be eaten raw should be washed properly before eating.
It's also important to keep already-cleaned foods from coming into contact with utensils or surfaces used to handle raw meat.
These precautions help reduce the risk of foodborne illnesses and of exposure to the parasite that causes toxoplasmosis.
Can pregnant women eat fish?
In general, yes.
Fish can be part of a healthy diet during pregnancy.
The main concerns are its origin, proper preparation and possible exposure to mercury.
Mercury can contaminate fish in certain regions and accumulate along the food chain. Pregnant women are among the groups that deserve special attention regarding this type of exposure.
This doesn't mean you need to cut all fish from your diet.
If you have questions about a particular species, amount or origin — especially in regions with a history of environmental mercury contamination — talk to the professional responsible for your prenatal care.
Alcohol during pregnancy: is there a safe amount?
The recommendation is not to drink alcoholic beverages during pregnancy.
No amount of alcohol has been established as safe during this period.
Exposure to alcohol during pregnancy can affect the baby's development and is associated, among other problems, with fetal alcohol spectrum disorders.
That's why beer, wine, spirits and other drinks containing alcohol should be avoided throughout the entire pregnancy.
What about coffee? Do you have to cut it out completely?
Not necessarily.
Caffeine can remain part of your routine in small amounts, but it's important to remember that it isn't only found in coffee.
Black tea, green tea, mate tea, chimarrão (a traditional hot yerba mate drink), cola-based soft drinks, energy drinks and some chocolates can also provide caffeine.
Brazilian prenatal care guidelines recommend that pregnant women's intake not exceed approximately 100 mg of caffeine per day, an amount that can be reached with about one cup of coffee or a few caffeinated drinks, depending on how they are prepared.
Since the concentration can vary widely between products and ways of preparation, it's worth talking with your prenatal care team if you drink coffee, chimarrão or other caffeinated beverages frequently.
And what about teas during pregnancy?
Special care is needed here: “natural” does not automatically mean “safe during pregnancy.”
Teas can be made from many different plants, and some contain substances that can have effects on the body, interact with medications or have contraindications.
In addition, there are still plants for which information about safety during pregnancy is limited.
That's why you should avoid using teas, medicinal plants or herbal medicines for therapeutic purposes on your own.
Before making any product of this kind a regular part of your routine, check with your obstetrician, nutritionist or another professional overseeing your prenatal care.
Brazil's Ministry of Health itself warns that medicinal plants can have adverse effects, contraindications and interactions, and recommends professional supervision for their use.
Do I need to eat for two?
No.
Although the body needs additional nutrients and energy to support the baby's development, pregnancy doesn't simply mean doubling the amount of food.
More important than “eating for two” is aiming for quality, variety and balance.
Beans, fruits, leafy greens, vegetables, grains, eggs, meat, fish, milk and other foods can be part of this diet according to the pregnant woman's individual needs.
Prenatal care makes it possible to assess weight gain, lab tests, symptoms and other factors that may indicate a need to adjust your diet.
Seek individualized guidance especially if you have:
- gestational diabetes;
- high blood pressure;
- anemia;
- significant weight gain or loss;
- food allergies or intolerances;
- frequent vomiting or difficulty eating;
- previous bariatric surgery;
- a multiple pregnancy;
- a vegetarian or vegan diet that requires nutritional assessment;
- other health conditions that may change your nutritional needs.
In these cases, an obstetrician and a nutritionist can help adapt your diet and assess whether supplementation is needed.
Supplements also need guidance
Vitamins and minerals can be important during pregnancy, but that doesn't mean the more, the better.
Folic acid, iron, calcium and other nutrients may be recommended at different times and in different situations.
The dose and the need for each supplement should follow the guidance of your healthcare team.
Avoid starting supplements, vitamins, natural products or herbal medicines on your own.
Safety without turning pregnancy into a list of prohibitions
Taking some precautions doesn't mean living in fear of every food.
The idea is to build a routine based on three simple principles:
good nutrition, proper hygiene and prenatal care.
When that specific question comes up — “can I drink this tea?”, “can I eat this cheese?” or “is this fish safe?” — it's worth checking the label, looking at where it comes from and talking with the team caring for you during pregnancy.
Every pregnancy has its own particularities, and individualized guidance remains the safest way to make decisions.
Still have questions?
You can also talk to Luna, the Nilu assistant, to better understand general care during pregnancy and prepare questions to bring to your prenatal appointments.
Luna can help with information and organization, but she does not replace assessment, diagnosis or guidance from healthcare professionals.
Sources consulted
- Brazil's Ministry of Health — *Caderneta da Gestante* (the official prenatal health booklet)
- Brazil's Ministry of Health — *Dietary Guidelines for the Brazilian Population* applied to dietary guidance for pregnant women
- Brazil's Ministry of Health — Low-Risk Prenatal Care Pathway
- Brazil's Ministry of Health — Guidance on toxoplasmosis and food
- Brazil's Ministry of Health — Waterborne and Foodborne Diseases
- Brazil's Ministry of Health — Medicinal Plants and Herbal Medicines
- Anvisa (Brazil's National Health Surveillance Agency) — Guidance on medicinal plants and herbal medicines