Ebook: nutrition in pregnancy
VITAL GUIDE
For a pregnancy where each meal feels calm
Your practical guide to foods to avoid (and foods that are safe) in pregnancy.
Leave behind the fear of listeria, the doubt about fish and the worry about toxoplasmosis.
Open the list of safe and unsafe foods, backed by midwives and based on the latest evidence.
- Already helped 55,000+
- The #1 most downloaded guide
- Updated with the 2025 evidence
Does this sound like you? You are not alone. Your answer is here.
I am standing at the fridge and I doubt everything. Can I eat this cheese? And serrano ham? What if it harms the baby?
The guide lists the higher-risk foods, and why, such as unpasteurised dairy, raw cured meats or sprouts. We show you how to recognise them and, above all, which tasty, safe alternatives you can eat.
My mother says one thing, the internet says another... Is smoked salmon yes or no? It is a muddle and it overwhelms me.
Learn to sort fish by mercury (which to avoid and which to favour) and the real listeria risk in smoked or ready-made fish. We show you how to cook safely without giving up the nutrients in fish.
I was told to take folic acid, but do I also need iodine? And iron? Am I taking enough, or too much?
Not everyone needs the same thing. The guide explains, in plain language, the 4 supplements that matter (folic acid, iodine, iron, vitamin D) and the doses, based on the evidence, so your baby develops well without you taking more than you need.
I am so afraid of food poisoning that I barely eat. It overwhelms me to think that something I eat could make me ill and affect the pregnancy.
Fear of toxoplasmosis or listeria is the main reason food feels stressful in pregnancy. This guide shows the warning signs of food poisoning (point 7) and, above all, hundreds of foods you can eat with confidence (point 2). When the confusion eases, eating feels good again.
Information you can trust
The guide to eating in pregnancy was written and is backed by our team of midwives.
These recommendations always need adapting to each situation. Happymami is not responsible for misuse or misreading. They do not replace a professional assessment and follow-up.
