As soon as a pregnancy is announced, questions about food come quickly. Should you eat for two? Which foods should you avoid? Are tea and coffee allowed? And what can you do about nausea or heartburn?
A varied and balanced diet is enough in the vast majority of cases. A few precautions, however, protect the baby against certain infections and meet some specific needs. Here are the key guidelines, to be adapted with your doctor to your own situation.
Eating for two? Not really
Needs increase during pregnancy, but moderately, and mainly from the second trimester. It is not about doubling portions, but about eating better. Excessive weight gain can encourage gestational diabetes, high blood pressure and a more difficult birth.
Recommended weight gain depends on your starting weight. Your doctor monitors it at each visit and tells you whether it is appropriate.
Foods to favour
- fruit and vegetables at every meal, for vitamins and fibre;
- starchy foods, preferably wholegrain: wholemeal bread, semolina, rice, pasta, potatoes;
- pulses: lentils, chickpeas, beans, rich in iron and fibre;
- protein: well-cooked meat, chicken, well-cooked eggs, cooked fish twice a week including an oily fish such as sardines;
- pasteurised dairy products: milk, yoghurt, hard cheese, for calcium;
- water, in sufficient amounts throughout the day.
Moroccan family cooking, with its vegetables, pulses and tagines, is very suitable, as long as fat, sugar and salt are limited.
Foods to avoid
To prevent toxoplasmosis
If you are not immune, which the early pregnancy blood test will show, you should:
- cook meat thoroughly, with no pink parts;
- wash fruit, vegetables and herbs such as parsley and coriander carefully;
- wash your hands after touching soil or raw meat;
- avoid contact with cat litter.
To prevent listeriosis
- avoid raw milk and raw milk cheeses;
- avoid cold cuts, smoked products and raw fish;
- reheat food thoroughly and respect storage dates.
To limit or stop
- alcohol, to be stopped completely;
- smoking, to be stopped, with help if needed;
- coffee and very strong tea, to be limited, as they also reduce iron absorption;
- predatory fish such as swordfish, to be avoided because of mercury;
- medicinal herbs and herbal teas without medical advice.
Useful supplements
Folic acid
It reduces the risk of spine malformations in the baby. Ideally, start it before conception and continue during the first trimester. Our article on preparing your body before IVF also gives advice that applies to any pregnancy.
Iron
Needs increase markedly. A blood test can detect anaemia, and your doctor will prescribe iron if necessary. Taking the tablet with a fruit rich in vitamin C, rather than with tea, improves absorption.
Vitamin D and iodine
These may be prescribed depending on your situation. Avoid taking supplements on your own: some contain doses unsuitable for pregnancy.
Everyday discomforts and diet
- nausea: eat small frequent meals, have a few plain biscuits on waking, avoid strong smells and fatty dishes;
- heartburn: light meals, do not lie down right after eating, raise the head of the bed;
- constipation: fibre, fruit, vegetables, water and a daily walk;
- sugar cravings: satisfy them in moderation, preferring a fruit or a yoghurt.
If nausea is very severe and stops you from eating or drinking, see a doctor promptly.
An example of a balanced day
- breakfast: wholemeal bread, cheese or a well-cooked egg, a piece of fruit and a glass of milk;
- snack: a yoghurt or a handful of almonds;
- lunch: vegetable tagine with well-cooked meat or chicken, a carefully washed salad, bread;
- afternoon snack: a piece of fruit and a few dates;
- dinner: vegetable soup or a light harira, cooked fish or lentils, yoghurt.
This example should be adapted to your appetite, your habits and your doctor’s advice.
What about Ramadan?
Fasting during pregnancy is a frequent question. The answer depends on how far along you are, your health, and whether you have diabetes, anaemia or other complications. Talk to your doctor before the holy month so you can make a decision suited to your situation and your baby’s.
Personalised pregnancy care in Fes
Diet is part of pregnancy follow-up, just like blood tests and ultrasounds. Each visit is a chance to review your weight, your energy and your questions.
At Boudra Fertility Center, an IVF center in Fes, Dr Najib Boudra, an obstetrician gynecologist with more than 30 years of experience, provides pregnancy follow-up (page in French) from the start until birth, with advice tailored to each mother-to-be. Book an appointment on 05 35 93 08 18.
Book an appointment in Fes
A question, a first appointment? The Boudra Fertility Center team is here to help.
Boudra Fertility Center, 7 Rue Abdelkrim El Khattabi, 30000 Fes, Morocco
Frequently asked questions
Should I eat for two during pregnancy?
No. Needs increase moderately, mainly from the second trimester. The key is to eat a varied and balanced diet.
Can I drink tea or coffee when pregnant?
Yes, in moderation. Avoid drinking them with meals or with your iron tablet, as they reduce its absorption.
Which foods should I avoid when pregnant?
Undercooked meat, raw milk and raw milk cheeses, cold cuts, raw fish, alcohol, and poorly washed fruit and vegetables.
Should I take vitamins during pregnancy?
Folic acid is recommended in early pregnancy. Iron, vitamin D or iodine are prescribed as needed. Avoid self-medication.
This article is for information only and does not replace a consultation. For any question about your situation, talk to your doctor.