Nutrition In Pregnancy: Everything The Expectant Mum Should Know

What is myth and what should you really do without during pregnancy?

There are probably as many opinions about pregnant women as there are pregnant women. Rumors persist that, for example, Mozzarella should be avoided per se, that sharp can harm the baby display and that the baby freezes when the pregnant woman eats an ice cream. But what is myth and what should you really do without during pregnancy?

Nutrition in pregnancy means food with restrictions, that’s right. But pregnancy does not mean that you have to give up everything tasty and every sin. But just when you’re invited to a party or on holiday lure the delicious hotel buffet, the question of what you can eat during pregnancy, highly topical: “Mayonnaise is allowed?” “Do I have to leave the salmon?”

Vegetarian diet during pregnancy

To make the diet during pregnancy on the road, at parties and at home carefree, we have summarized all the important information for future moms.

Well-meant tips on nutrition in pregnancy

If you followed the family’s well-intentioned tips, you probably would not eat at all during your pregnancy – but twice that amount. Because you still hear the nonsense phrase, “You’re pregnant, you have to eat for two now.”

However, pregnancy is not about eating anymore but eating better to meet the specific needs of the child and mother during pregnancy. In pregnancy, you only need about 250 kcal in addition to the usual daily calorie requirement – this is equivalent to a cheese bread and is also valid only from the fourth month of pregnancy.

Regular meals are important for a healthy diet during pregnancy

Especially during pregnancy you should eat regularly. Five meals a day (three main meals, two snacks in between) make sense: Firstly, it does not burden your stomach too much, which is already being maltreated in the course of pregnancy due to the baby’s growing belly and kicks. In addition, you keep the blood sugar level on a consistent level, which in turn can counteract the typical pregnancy sickness and circulatory problems.

However, there are other reasons why you should look for a regular, healthy diet during pregnancy: to digest better, to absorb the nutrients better in the body, so as not to tire the digestive system, to prevent bloating or the formation of stomach acid ,

Especially if you have digestive problems or stomach aches, you should divide the meals and take in several stages. Stick to the basic rule “three light meals + two snacks per day” and eat at the most regular times possible.

Very important for the diet during pregnancy: Never leave a meal when you can!

Different calorie needs in pregnancy

During pregnancy, in order for both her and the Baby Indicator to stay in shape, you need to increase regularly and moderately. To ensure this, no change is necessary in the first trimester, ie until the end of the 12th week of pregnancy. With the second trimester, ie with the 13th week of pregnancy, you should eat a little more every day, so that in the course of the second trimester you get daily to about 250 kcal. This is for example a cheese bread or a natural yoghurt with banana and one, two tablespoons of oatmeal.

Dietary supplement in pregnancy

Avoid over-calorie foods and control weight gain every now and then. A very fast weight gain can not only lead to fatigue and tiredness, but also increases the risk of hypertension (bad for the baby), gestational diabetes or urinary tract infections.

But it is also true: every pregnant woman is different! Strong weight gain does not necessarily come from excessive calorie intake or be negatively charged: Depending on how much the breasts grow, how much amniotic fluid you have, how much water is stored in the tissue, if you have already delivered children, how big the baby is and how you are predisposed you more or less take it over than other pregnant women. So do not panic if you quickly gain a few pounds or your stomach grows fast. Your gynecologist will check your weight on a regular basis and will alert you if you are overpowering.

More important than weight gain is that you do not lose! In the first few months, this can happen once, when the nausea is very strong and you keep nothing in yourself. At least from the 13th week of pregnancy you should increase slowly but steadily. Diets are absolutely taboo during pregnancy! With that you only harm you and the baby.

A balanced diet during pregnancy

Proteins in pregnancy: Pregnant women need a little more protein than before. The amount depends on the body weight. 0.8 g protein plus 10 to 15 g extra protein are expected per kilogram. A 65 kg pregnant woman should eat 62 to 67 g of protein per day (65 x 0.8 + 10 or 15). This amount is easily absorbed with a normal, balanced diet. So it is unnecessary to suddenly consciously eat a lot of meat.

A balanced diet during pregnancy

Carbohydrates in pregnancy: About 55 percent of food intake should be carbohydrates, which are about 250 to 300 g. For complex carbohydrates, put the simple ones aside (for example wholemeal bread instead of white bread, brown rice instead of parboiled rice) and distribute the carbohydrate intake throughout the day. But do not worry: it may also be a piece of chocolate or another “sin”.

Fat intake in pregnancy: Fat is not a no-go in pregnancy, as it also contains essential fatty acids. Fats are indispensable for the development of the nervous tissue.

Vitamins in pregnancy: If you are on a balanced diet, you are usually well supplied with vitamins. Dietary supplements are usually unnecessary and should not be taken on your own, but should always be discussed with the doctor. Only exception: folic acid. Folic acid is essential for the development of the baby during the first weeks of pregnancy. Already at the planning of the pregnancy you should therefore daily take folic acid in addition. Folic acid supplements are available in every pharmacy. Be sure to take pure folic acid supplements and get the best advice from your doctor.

Iron in pregnancy: Many expectant mums suffer from iron deficiency during pregnancy. The doctor checks the value regularly during the blood test. To prevent it from failing, you should regularly eat iron-rich foods such as legumes, millet, oatmeal and meat. If this is not enough, the doctor will prescribe you an iron supplement.

Which foods should be avoided during pregnancy?

All foods that can transmit diseases such as toxoplasmosis or listeriosis are prohibited in nutrition during pregnancy. These include raw or unripened meat (carpaccio), raw or uncooked fish (sushi), raw milk (unpasteurised cheese) and raw milk products (brie, camembert, mushroom cheese), raw eggs or products containing raw eggs and many salami made from raw sausage (eg salami). Attention with home-made mayonnaise or tiramisu: they usually contain raw eggs.

But: Industrially manufactured goods, which are not explicitly indicated that they contain, for example, raw milk, are harmless. For example, mayonnaise made from glass or tube, pasteurized mozzarella and tiramisu, which has been prepared without the addition of eggs from a ready-to-use mixture, are not critical during pregnancy. Therefore, pay attention to the contents if you are unsure.

Meanwhile, a long-term study from Finland has shown that consuming licorice during pregnancy can harm the child. An expectant mother should not consume more than 125 g per week of the candy.

Dietary supplement in pregnancy

Are dietary supplements necessary during pregnancy or can the need for a healthy diet be met? Silke Restemeyer of the German Society for Nutrition (DGE) recommends: “A nutrition that is appropriate to your needs during pregnancy can be achieved through a balanced and balanced diet, with the exception of folate, iodine and iron.” Pregnant women and nursing mothers should consult with the doctor Jodid and in the case of a proven iron deficiency also iron, and in the first trimester of pregnancy take folic acid daily, possibly also calcium, magnesium and vitamin D (in consultation with the doctor). ”

Silke Restemeyer also emphasizes the important supply of monounsaturated and polyunsaturated fatty acids: “Adequate intake of docosahexaenoic acid (DHA) is required for a sufficient content of long-chain n-3 fatty acids DHA is the most important n-3 fatty acid for human development – especially during pregnancy.” During pregnancy, DHA affects the development of the nervous system. During the last trimester of pregnancy and during the first months of life, the brain, nerve tissue and photoreceptors store.

Silke Restemeyer also emphasizes the important supply of monounsaturated and polyunsaturated fatty acids: “Adequate intake of docosahexaenoic acid (DHA) is required for a sufficient content of long-chain n-3 fatty acids DHA is the most important n-3 fatty acid for human development – especially during pregnancy.” During pregnancy, DHA affects the development of the nervous system. In the last trimester of pregnancy and during the first months of life, the brain, nervous tissue and photoreceptors store a lot of DHA.

For a good cognitive, motor and visual development of the child, a sufficient supply of DHA via the placenta and breast milk must be made. Especially in the last trimester of pregnancy, the need for n-3 fatty acids is very high. Therefore pregnant and breastfeeding women should take at least 200 mg per day of this fatty acid. This need can be met over two high-fat fish meals a week – whoever does not like this can talk to their doctor about dietary supplements with DHA.

Vegetarian diet during pregnancy

Vegetarians should pay attention to the following: Anyone who eats ovo-lacto-vegetarian food, ie does not eat fish or meat, does not harm his unborn child. Just be careful to eat enough fruits and vegetables, eggs and dairy products.

Attention but with a vegan diet: If you avoid all animal foods, your body will receive in pregnancy too few essential vitamins and minerals (especially calcium, iron, vitamin D3 and vitamin B12), then a deficiency is inevitable and thus increases the risk your harm unborn child. In this case, please talk to your gynecologist about appropriate dietary supplements.

Absolute alcohol ban during the entire pregnancy

Alcohol can be harmful to the fetus. It is unclear from which amount of alcohol damage leaves. So take no risk and follow the recommendations to renounce in pregnancy on the famous “glasses in honor”! Read more: Alcohol in pregnancy

Also the coffee consumption should be reduced. Here are the recommendations: About two cups of coffee a day are harmless. But do not forget that even coke, black tea, energy drinks and other drinks can contain caffeine!