When you are pregnant, food choices are about both getting enough nutrition and reducing the risk of foodborne infections. The most commonly used Danish guidelines come from the Danish Health Authority and the Danish Veterinary and Food Administration, which, among other things, emphasize a varied diet, good kitchen hygiene, and special precautions for selected foods. (Sources: sst.dk, foedevarestyrelsen.dk)

A practical starting point is to eat a varied and regular diet, so you get energy and nutrients distributed throughout the day.

• Eat fruit and vegetables with most meals, and vary colors and types.
• Choose whole grains (e.g., rye bread, oatmeal, and whole-wheat pasta) as a base.
• Eat legumes, nuts, and seeds as part of your diet if you tolerate them.
• Drink water as your primary beverage, and be mindful of caffeine intake.

The advice aligns with the official dietary guidelines and specific recommendations for pregnant women. (Sources: Danish Health Authority, Danish Veterinary and Food Administration)

Some nutrients are particularly important during pregnancy. It may be relevant to talk to your midwife or doctor about supplements, especially if your diet is unbalanced, you are vegetarian/vegan, or you have low iron intake.

• Folic acid: included in recommendations for supplements around the start of pregnancy.
• Vitamin D: many are recommended supplements during periods of low sun, but always follow Danish guidelines.
• Iron: the need may increase, and some are recommended supplements after blood tests or assessment.
• Calcium and iodine: can be important depending on diet (e.g., dairy/fish).

Always follow the specific Danish recommendations for doses and duration, as they may be updated. (Sources: Danish Health Authority, Danish Veterinary and Food Administration)

Fish can be a good source of important nutrients, but pregnant women are also advised to be aware of which fish they choose due to environmental toxins in some species.

• Feel free to include fish as part of a varied diet.
• Follow the Danish Veterinary and Food Administration's lists of fish you should limit or avoid during pregnancy.
• Ensure proper cold storage and preparation so that the food is safe.

If you are unsure about sushi or raw fish, always check the current guidelines, as raw animal products can increase the risk of infection. (Sources: Danish Veterinary and Food Administration, Danish Health Authority. Supplementary consumer explanation: Libero)

Here, the focus is especially on reducing the risk of listeria and toxoplasmosis and avoiding substances that can harm the fetus.

• Raw or undercooked meat and raw minced meat.
• Raw eggs and dishes with raw eggs, if not made from pasteurized products.
• Unpasteurized dairy products and certain soft cheeses, if not made from pasteurized milk.
• Alcohol is advised against during pregnancy.
• Limit large amounts of caffeine and follow Danish recommendations.

Good hand hygiene, separation of raw and cooked food, and proper refrigeration are a large part of "what to eat when pregnant" in practice. (Sources: Danish Veterinary and Food Administration, Danish Health Authority)

Many experience nausea, altered taste, or heartburn. Here, small adjustments can make it easier to eat enough.

• Eat small, frequent meals instead of a few large ones.
• Choose mild, dry snacks for nausea (e.g., crispbread) and drink in small sips.
• For heartburn, it can help to avoid very fatty, spicy, or very large meals close to bedtime.
• Prioritize foods you like and can tolerate, and aim for variety over several days rather than perfection every day.

Contact your midwife or doctor if you can barely keep food/liquids down, or if you are losing weight rapidly. (Sources: Danish Health Authority, general food recommendations from the Danish Veterinary and Food Administration)

As the body changes, support and comfort in everyday life can make it easier to eat regularly, move, and rest, especially if you have pressure in your back or pelvis. A support belt, for example, can provide relief throughout the day: Maternity Support Belt

If you need soft support for a growing bust, many choose a wireless solution. An alternative to a metal underwire is gel support, which is designed to provide support without using a hard underwire: Gel-Support® Maternity and Nursing Bra

Can I eat sushi when pregnant?
It primarily depends on whether the fish is raw and how it has been handled. Always check the Danish Veterinary and Food Administration's current advice.

Should I "eat for two"?
Official advice typically emphasizes quality and variety rather than eating much more.

What do I do if I am unsure about a food?
Use the Danish Veterinary and Food Administration's overviews, or ask your midwife/doctor, especially regarding raw ingredients, dietary supplements, and fish.