Eat healthy during pregnancy

Dinner for two?

A healthy diet is extremely important during pregnancy (and also later during breastfeeding). The growing baby needs a variety of different nutrients for its development. The need for vitamins, minerals and trace elements is therefore higher than usual. However, you should not eat as much as possible indiscriminately, but rather give preference to foods with a high nutrient density. Overall, expectant mothers are advised not to overeat more than 10% in the final months of pregnancy .

The typical pregnancy cravings , such as ice cream or pickles, can definitely be a sign that the body needs certain nutrients. However, they are not a free pass to uncontrolled eating. Being overweight is not good for pregnant women and increases the risk of gestational diabetes. At the same time, an unhealthy prenatal diet increases the risk of diseases for the baby.

Get hold of: Recommended foods

The German Society for Nutrition (DGE) recommends a balanced and varied diet for pregnant women, which is largely based on the general recommendations for healthy adults. The variety not only ensures that mother and baby receive all the necessary nutrients, but also serves to prevent allergies in the unborn child. Food to which the mother is allergic should of course be avoided.

In particular, the following foods may and should be consumed:

• Calorie-free drinks, e.g. B. Mineral water and unsweetened fruit tea (at least 1.5 liters daily)
• Vegetables, especially green vegetables, e.g. B. Broccoli and spinach
• whole grain products
• legumes
• Fatty fish, e.g. B. salmon, herring and mackerel
• Healthy vegetable oils, e.g. B. Olive oil
• In moderation: fruit
• In moderation: low-fat meat
• In moderation: eggs, dairy and nuts

Fruit and vegetables as well as fish and meat should be washed thoroughly before consumption and enjoyed freshly prepared . Kitchen utensils used should be cleaned regularly, especially if they were used to prepare raw food.

Avoid: Risky foods

The foods listed below are perishable and often contaminated with various pathogens or toxic substances that could be dangerous for pregnant women. Hence, they should be avoided.

• Raw meat and sausage products, e.g. B. Mettwurst, salami and raw ham
• Raw fish, e.g. B. in sushi, and smoked fish, z. B. Smoked salmon
• Raw eggs, e.g. B. in mayonnaise, zabaglione and tiramisu
• raw milk products, e.g. B. Camembert, mozzarella and feta
• Waldpilze
• Sweets
• Sugary snacks and ready meals
• Sliced, packaged mixed salads
• Possible in small quantities: cheese and cold cuts (preferably well before the expiry date)

Alcohol is taboo

Although there is a strict blood alcohol limit of 0 for pregnant women , around 14% of all pregnant women in Germany consume alcohol at least occasionally. With fatal consequences: unborn children can suffer severe, lifelong damage, for example fetal alcohol syndrome (FAS). Premature births or stillbirths can also be caused by maternal alcohol consumption . It doesn’t matter whether it’s wine, sparkling wine, beer or cocktails: the mother should not drink alcohol during the entire pregnancy (and also later when breastfeeding) – it has a poisonous effect on the baby.

And what about coffee?

The question of whether caffeine is harmful during pregnancy is controversial. The study situation is also not clear. The DGE recommends that pregnant women only consume caffeinated beverages such as coffee, tea and cocoa in moderate amounts. A cup of coffee a day is considered safe. However, caffeinated energy drinks should be avoided altogether. By the way, you can find delicious and little-known decaffeinated hot drinks in our article 5 alternatives to coffee .

Vegan diet for pregnant women

In Germany, around 1.3 million people follow a vegan diet, including many young women of childbearing age. Although the DGE recommends pregnant women eat a balanced diet that contains at least eggs and dairy products, vegans can also have a healthy baby. However, your nutrient balance should be monitored by a doctor during pregnancy and qualified nutritional advice should also take place.

In addition to iodine and folic acid, which are recommended for all pregnant women, vegans should supplement with other micronutrients if necessary , including e.g. B. Vitamin B12, DHA and zinc. In this way, a nutrient deficiency in the unborn child can be prevented.

Do not underestimate: oral and dental health

Many women worry about nutrition when expecting a baby. However, one aspect is often overlooked: oral and dental health. Untreated periodontitis in the mother is associated with an increased risk of premature birth or low birth weight. Caries bacteria can be passed on to the child, directly increasing their risk of caries.

Ideally, the status of the teeth should therefore be checked and, if necessary, optimized as early as the phase when you are trying to have children . In addition, expectant mothers should follow the general recommendations for oral and dental hygiene.

If in doubt ask the doctor

The amount of dietary requirements for pregnant women can be overwhelming. However, most recommendations such as For example, the absolute ban on alcohol is at least quite clear and is implemented intuitively by many pregnant women. If anything is unclear or uncertain, for example due to existing previous illnesses, medical advice should be sought . After all, healthy and appropriate nutrition is doubly important during pregnancy.

Are you worried about how to reconcile pregnancy with the current corona pandemic? In our article Pregnancy in Corona times you will find a lot of information about pregnancy, birth and breastfeeding during the Corona pandemic.