Everything you eat during pregnancy nourishes both you and your baby. Choosing the right foods is one of the best ways to support your baby’s development and protect your own health.
This guide is specially written for Turkish mothers living in Europe, to help you understand which foods to include — and which to limit — during pregnancy.
🥦 1. The Most Beneficial Foods During Pregnancy
🥚 Protein Sources
Protein is essential for your baby’s muscle and organ development.
- Eggs (fully cooked)
- Chicken, turkey, fish (choose low-mercury options like salmon, sardines, mackerel)
- Legumes: Lentils, chickpeas, beans
💡 Tip: For Turkish moms in Europe, legumes are affordable, versatile, and gentle on digestion.
🍞 Complex Carbohydrates
Choose fiber-rich carbs that help balance blood sugar:
- Whole-grain bread, oats, bulgur, buckwheat
- Sweet potatoes, vegetable soups
🥛 Calcium and Vitamin D
Essential for bone and teeth development.
- Yogurt, kefir, cheese
- Almond milk and calcium-fortified dairy
- Safe sun exposure for natural vitamin D
🥑 Healthy Fats
Omega-3 fats support brain and nervous system development.
- Olive oil, walnuts, avocado, flaxseed
- Eat low-mercury fish once or twice a week (like salmon)
🚫 2. Foods to Avoid During Pregnancy
🧀 Unpasteurized Dairy Products
Some “soft cheeses” like brie or camembert may be unpasteurized.
➡ Always check labels for “pasteurized milk.”
🥩 Raw or Undercooked Meat and Fish
Avoid raw meat, sushi, and soft-boiled eggs to reduce the risk of toxoplasmosis and listeria.
☕ Caffeine and Sugary Drinks
Limit coffee to one cup per day. Avoid soda and packaged fruit juices.
🧂 High-Salt and Processed Foods
Processed meats (sausages, salami) and salty snacks may raise blood pressure.
🧘♀️ 3. Balance Is the Key
There’s no “completely forbidden” or “eat as much as you want” rule during pregnancy. The secret is balance and moderation.
Eat a variety of foods, drink enough water, and stay gently active every day.
👩⚕️ Conclusion: The Best Investment in Your Baby Is a Healthy Diet
At first, European supermarket options might feel overwhelming. But learning to read labels and making conscious choices will make things much easier.
A personalized pregnancy nutrition plan, tailored to your blood tests and lifestyle, will help you feel more energetic and confident throughout pregnancy.
💬 Would you like professional nutrition support during pregnancy?
I’m Tuğba Kaşlıoğlu, a Turkish dietitian based in the Netherlands.
I help Turkish mothers in Europe eat healthily and confidently during pregnancy through personalized online nutrition programs.
👉 Learn more on Instagram: @hanzibeslenme
or visit my website’s Pregnancy Diet section for details.