Diet In Pregnancy: So You Eat Right

What should I watch out for when dieting during pregnancy, what could harm my baby? Is it vegetarian too? Why is folic acid so important? And raw milk cheese dangerous? And what about salami? We answer your most important questions.

No. At least not, as far as the crowd is concerned. Additional energy for the baby – ie calories – pregnant women need namely only from the fourth month. And even then, they only need about ten percent (about 250 calories) more than before. So many calories are contained in a small cheese bread and an apple.

But it is important to think of the diet for two. Because for a healthy development, the baby needs high-quality nutrients and vitamins.

What should I eat so that my baby gets everything it needs?

The choice of food is hardly different from the healthy diet otherwise: Fruits and vegetables should be in the foreground, followed by whole grains, low-fat milk and dairy products, low-fat meat, fatty sea fish and high-quality vegetable oils. Healthy drinks are water, tea and thin juice spritzers. Clear: Snacks, sweets, soft drinks and animal fats should be as rare as possible in a healthy diet.

Alcohol in pregnancy

For all pregnant women who find it difficult to have breakfast in the first few months: tasty and healthy drinks and shakes.

What should pregnant women do better?

  • Raw or half-cooked meat and raw fish. This could contain pathogens and transmit toxoplasmosis as well as listeriosis. So no tartare, no sushi – but also sausages such as salami, sausage or smoked meat are taboo for now.
  • Raw milk and raw milk products such as soft cheese may also be contaminated with Listeria. The best way to avoid Camembert, Romadur and Brie as well as sour milk, sheep and goat cheese like ricotta or feta. You can eat pasteurized cheese – from the best you can always look at the pack.
  • Products containing raw eggs.

Can I continue to eat vegetarian?

Yes, although eggs, milk and dairy products as well as fish are part of the diet. If you totally refrain from meat, however, there is a risk of iron deficiency for mother and child. In this case it is particularly important that the iron value in the blood is determined regularly and the doctor prescribes an iron supplement if necessary.

vitamin supplements

Pregnant women who do not eat marine fish also recommend nutritionists to take long-chain omega-3 fatty acid supplements. Here is more about the vegetarian diet in pregnancy.

Can I also eat vegan as a pregnant?

D rather not. “With a purely vegetable (vegan) diet, a sufficient supply of nutrients during pregnancy, even with careful food selection is not possible.” A vegan diet poses serious health risks – especially for the development of the child’s nervous system, “explains the network” Healthy in life “. “A purely plant-based diet without meat, fish, milk (products) and eggs is therefore not suitable for pregnant women Pregnant women who want to eat vegan despite health risks, need a qualified, close-knit nutritional advice and medical observation including blood value control.”

How much coffee can I drink?

A maximum of three cups of coffee per day are considered harmless according to current research. Energy drinks should not drink pregnant women, because the caffeine levels there are usually even greater.

diet guilty

Superfood in pregnancy – a great idea?

Not really. Admittedly, advertising always sounds like you can feed yourself incredibly well with Chia, Goji & Co. alone. But the truth is that a varied mix of fruits and vegetables is what makes for a truly healthy diet, not one or two varieties. And: Since superfoods usually come from far away, they often have significant disadvantages: they are often burdened with pesticides, so they do not spoil on the long way to us. And: The hygienic circumstances of the countries of origin do not always meet European standards. This means that there is a threat of food poisoning, according to Angela Clausen from the consumer center North Rhine-Westphalia. Here you can read what she and another expert say about superfoods in pregnancy.

What are folic acid tablets for?

Folic acid is one of the most important vitamins in the first three months of pregnancy. The body needs it for metabolism, cell division and blood formation. In the case of folic acid deficiency, the unborn child’s central nervous system can not develop well. In extreme cases, an open back (spina bifida) or other malformations may result. We get folic acid via food – for example, in kale, lettuce, whole grains, soybeans and eggs. However, as the need for pregnancy doubles, healthy eating alone is hardly enough. It would even be ideal to take folic acid tablets about eight weeks before the (planned) procreation of the child. Here you can find all information about folic acid in pregnancy.

Can I balance unhealthy diet with vitamin supplements?

Better not, at least not without medical advice. This has several reasons:

  • Natural foods such as vegetables and fruits contain not only vitamins, but often so-called phytochemicals and other nutrients. This mixture can not be replaced by any preparation
  • Much does not always help a lot with vitamins. Some vitamins can also be harmful in too high a dose.
  • In some cases, multivitamin preparations are not sensibly put together and, moreover, overpriced, consumer advocates repeatedly demand.

child does not develop allergies

  • Pregnancy is a great opportunity to change your diet for the sake of the baby and to do something good for yourself and your health. Granted, that’s not always that easy, but it’s worth it, say two researchers who have scientifically studied the dietary behavior of pregnant women.

One limitation: In addition to folic acid, iodine, omega-3 fatty acids and iron are also substances that pregnant women often lack, even with good nutrition. The best thing to do is talk to your doctor about whether you should take appropriate preparations.

Alcohol in pregnancy: Is a glass of wine really that bad?

Yes. Alcohol is a cytotoxin that penetrates unhindered through the placenta to the unborn child and can cause devastating damage depending on the dose. In general, of course: more alcohol leads to more damage. But: no one has been able to determine a lower limit, under which alcohol is harmless to the unborn child. That’s why it’s safer to do without. Here you can find more information and advice about alcohol in pregnancy.

Should I omit certain foods so that my child does not develop allergies?

No, that’s not necessary. It used to be thought that one could prevent allergies by, for example, omitting nuts or fish. Today one knows: That brings unfortunately nothing. On the contrary: fatty sea fish such as salmon and halibut even seem to be preventive. But important: When pregnant women smoke or are exposed to cigarette smoke, the subsequent risk of allergies increases in the unborn child.

baby during pregnancy

In addition, if there are allergies in the family, no new pet with fur should be included.

I’ve heard that licorice can harm the baby during pregnancy. Is that true?

Yes, but it depends on the amount. Here and there a snack on a liquorice snail, that is harmless for the unborn child. It can have consequences for the baby if the pregnant woman regularly eats more than 100 grams of regular liquorice a week. Critical is the substance Glycyrrhin from the juice of the sweetener root. (Note: If the pack contains “Strong Liquorice”, the concentration of glycyrrhine is higher!) Finnish researchers have found in a long-term study that children of mothers with high liquorice consumption had a three times higher risk of ADHD and IQ and at the memory test of bad sections.

So if you want to be on the safe side, should with Lakritz in pregnancy so hold back. And also with teas, drops and other remedies with licorice, because they contain some more glycyrrhizin than licorice.

I have heartburn – is the diet guilty?

No, in the first place, the space in the stomach are responsible. Because the unborn baby in the uterus is getting bigger, it pushes against the stomach. This pressure can often not withstand the stomach, especially for larger meals. The gastric sphincter is no longer tight, which increases gastric acidity and irritates the delicate mucosa in the esophagus. But also the special hormonal situation in pregnancy plays a role. All tissues become more pliable, including the sphincter to the esophagus. So the acid can also rise more easily.

After all, you can relieve the heartburn with a few dietary tricks – maybe:

  • It’s better to have several small meals than a big one, because they do not make your stomach overflow so easily.
  • Low-fat, not so spicy dishes do not irritate the stomach so much for the production of stomach acid.
  • Avoiding carbonated drinks, coffee, tea, fruit juices and sweets can also help.

No, they really exist. This is due to the hormones that cause turbulence in the body at the beginning of pregnancy. Therefore, do not be surprised if you get sick with the scent of coffee, but you urgently want to eat a pickle for nougat chocolate. The hormones also change your sense of smell and taste and provide completely new likes and dislikes. Is your child in the world, the spook is over again. Here you can read, what desires our users had.