Diet During Pregnancy: What You Need to Know

A varied diet is the most important thing during pregnancy. We have summarized everything you need to know for you here.

Nutrition during pregnancy

A varied and conscious diet is not only good for the mother-to-be and the child but can bring the entire family to a healthy lifestyle. Overall, most recommendations apply not only to your pregnancy but to all phases of life.

• Once pregnancy begins, your body needs more minerals and vitamins than usual. But that doesn’t mean your body needs more calories. Only the last months of pregnancy require more energy and therefore more calories. You should therefore eat a diet rich in vitamins and minerals.
• Iodine and folic acid as dietary supplements can be very beneficial to health in the first three months of pregnancy.
• Drink plenty of water and low-calorie beverages like unsweetened tea. It is best to avoid cola or lemonade altogether because one liter of them contains over 400 calories, which is as many as a normal meal.
• Eat vegetables and fruits at least five times a day. That generally means you should be eating about one serving more vegetables than you did before you were pregnant. For a change, replace a portion with a smoothie or juice. A portion of legumes or nuts can also replace a portion of vegetables or fruit. Since the calorie content of legumes and nuts is higher, the portion should be slightly smaller.
• Since whole grain bread contains twice as much magnesium and iron as white bread, you should eat whole grain products more often. At the same time, the fiber contained in whole grain bread promotes your digestion.
• Each main meal should definitely contain rice, bread, flakes, pasta, bulgur, or couscous.
• You should eat dairy products at least three times a day. For example, eat a slice of cheese, and a cup of yogurt and drink a glass of milk.

Eating during pregnancy – worth knowing

Eat a conscious and balanced diet during pregnancy. Also, make sure you are getting good quality products.

• Eat lots of plant foods. Your drinks should be low in calories.
• Animal foods should only be eaten in moderation. Meat products should be as low in fat as possible and of high quality. When it comes to fish, you can use high-fat varieties.
• Sweets, snacks, and sugary drinks, as well as fats and oils, should be consumed as little as possible.
• Since the energy requirement of a pregnant woman only increases slightly in the final months of pregnancy, you should only consume about ten percent more calories. That would be, for example, just a slice of wholemeal bread with sliced ​​cheese and tomato or a bowl of vegetable soup with pasta. Therefore, never eat for two – think for two.
• Infections such as toxoplasmosis or listeriosis can harm your unborn child. Therefore, always ensure good hygiene when handling food. Raw foods such as meat, fish, or dairy products such as raw milk should therefore be taboo. Eggs should also only be eaten well cooked.
• You do not have to do without certain products for allergic reasons – only if you are allergic to certain products yourself.