Tracy Norris
A healthy and balanced diet during pregnancy contributes to the health of the mother and unborn child. Vegetarians and vegans in particular should ensure that they are getting an adequate supply of all the important nutrients. Which diet is recommended?
What should nutrition look like during pregnancy?
A healthy diet during pregnancy – and even before that – has an impact on the health of the mother and baby. It is particularly important to pay attention to the intake of minerals such as iodine and folic acid, as they are important for the development of the child. Five servings of fruit and vegetables a day, divided into 400 grams of vegetables and 250 grams of fruit, are recommended.
Important foods during pregnancy
Variety is important when it comes to nutrition during pregnancy so that the organism is supplied with all the important nutrients. This includes:
- vegetables and fruit
- Whole grain products provide valuable dietary fiber as well as vitamin B and folic acid
- Sea fish (well done!) once or twice a week – ideal food for pregnant women because it helps to cover the need for omega-3 fatty acids
- Animal foods, such as cheese, meat, and eggs – contain iron, protein (proteins), and calcium, among other things
- Legumes, which contain good carbohydrates and are also very rich in protein
What foods should women avoid during pregnancy?
If a baby is on the way, the expectant mother has to do without some foods because they could harm the unborn child:
- Raw animal foods such as raw sausage (meat, salami, tea sausage) are taboo when it comes to nutrition during pregnancy. They can trigger the infectious diseases listeriosis and toxoplasmosis and salmonella
- Pregnant women are also not allowed to eat products made from (semi) raw eggs such as mayonnaise, as there is a risk of salmonella.
- Women should also avoid raw milk and raw milk products such as feta, camembert, and cream cheese during pregnancy, as the low heat does not reliably kill the germs contained in raw milk. They could harm the fetus and even cause miscarriage. On the other hand, women can safely consume these foods while breastfeeding.
- When it comes to innards such as kidneys or liver, pregnant women should limit themselves to a small amount because they can contain heavy metals.
- In the first trimester of pregnancy, the liver should not be eaten at all because of its extremely high vitamin A content. Too much vitamin A can hurt the child’s development.
Can caffeine be part of the diet during pregnancy?
If you like drinking coffee, you don’t have to do without it during pregnancy and breastfeeding. Three cups a day are classified as safe. However, too much caffeine increases the release of the stress hormone cortisol and increases blood pressure. Caffeine can also penetrate the placenta unhindered and, in large quantities, influence the growth of the unborn child. Therefore, pregnant women should not drink extremely caffeinated beverages such as energy drinks from pregnant women.
What do vegetarians and vegans have to watch out for during pregnancy?
There is nothing wrong with a vegetarian diet. The diet plan during pregnancy should consist primarily of dairy products, eggs, legumes, fruit, vegetables, and nuts. This ensures the supply of nutrients with vitamins and iron. The additional consumption of citrus fruits and peppers is recommended to facilitate the absorption of iron.
For vegans, especially during pregnancy, the supply of vitamin B12, zinc, iron, iodine, calcium, and protein is of concern. In addition to the regular medical examination of the nutrient supply, nutritional supplements should also be part of the diet during pregnancy.
