Pregnancy Nutrition: Best Diet for Mother and Baby

What can you eat during early pregnancy?

In the first weeks of pregnancy, everything is still very new and the countless recommendations often confuse expectant mothers. The DGE (German Nutrition Society) shows how to eat healthily in early pregnancy:

• 3 portions of vegetables per day

• 2 portions of fruit per day

• Sufficient legumes

• Increase whole grain products.

• 1- 2 times a week oily fish

• Moderate consumption of milk and dairy products, meat and sausage.

• Sweets, sugary drinks, and snacks in moderation.

• Avoid fats high in saturated fatty acids, plant oils are better.

• Drink about 1.5 liters of water per day.

Pregnant women should not eat fish only in raw and smoked form. According to the DGE, fish is generally an important component of a healthy diet during pregnancy, because this way the recommended amount of 200 mg per day of the Omega-3 fatty acid DHA is being consumed.

Which foods should you avoid during pregnancy?

What many people know: Nicotine and alcohol are taboo during pregnancy. But there are also some foods that pregnant women should avoid for various reasons (listeriosis and toxoplasmosis). These include raw meat and sausage, offal, raw and smoked fish, certain seafood, liquid and raw eggs, as well as raw dairy products. "What should you not eat during pregnancy?" - learn everything you need to know about this topic.

The right nutrition during pregnancy: packed with important micronutrients

A healthy and balanced nutrition is important during pregnancy - but also during breastfeeding and already when planning to have a child - crucial, as they support the mother and child with important micronutrients. During pregnancy, it is important to ensure an adequate supply of all micronutrients. The requirements for some of them even increase, such as B-vitamins, folic acid, iodine, iron, omega-3 fatty acids, as well as vitamin C and E.

One should never consider micronutrients individually. Because they work closely together in the body and are therefore often compared to an orchestra or a football team. Also in nature, they never occur individually. Each food contains a variety of them and provides them to humans in their natural combination with secondary plant substances or enzymes. This is what makes fruits and vegetables so healthy. As a rule of thumb: Eat as many different types of fruits and vegetables as possible.

Folic acid (Vitamin B9)

Folic acid is found in numerous foods, especially in green vegetables such as spinach, kale, or lettuce. Additionally, legumes, lentils, beets, potatoes, whole grain products, various sprouts, as well as nuts and seeds contain a lot of folate. Vitamin B9 is particularly important at the beginning of pregnancy because this is when the baby's neural tube forms, from which the central nervous system develops. According to the German Nutrition Society (DGE), the need for folic acid during pregnancy increases by over 80 percent.

Iodine

Iodine is found in iodized table salt, sea fish, milk and dairy products, and vegetables. Iodine-rich vegetables include broccoli, mushrooms, and spinach. However, vegetables contain relatively little iodine compared to fish and other sources. Our tip: A superfood that contains a lot of iodine is seaweed. Iodine contributes to normal growth in children.

Iron

Iron is contained in many foods, especially meat and sausage are good sources of iron. It is also found in vegetables such as chanterelles and spinach, as well as in oat flakes. Iron plays a role in cell division and contributes to the normal cognitive development of children. The German Nutrition Society (DGE) states that pregnant women have twice the iron requirement compared to non-pregnant women.

Vitamin B6 (Pyridoxine)

Vitamin B6 is present in almost all foods, especially in meat, fish, whole grain products, Brussels sprouts, lentils, potatoes, as well as various nuts and seeds. This vitamin contributes to the regulation of hormone activity, and during pregnancy, the requirement is increased by almost 60 percent.

Omega-3 fatty acids

Omega-3 fatty acids are particularly found in fatty fish such as salmon and herring. Certain oils like olive oil or flaxseed oil also contain a large amount of the important Omega-3 fatty acids.

Zinc

Zinc is present in various plant-based foods, with pumpkin seeds and poppy seeds containing particularly high amounts. Additionally, walnuts, oats, and buckwheat also contain a significant amount of zinc. Animal products such as cheese and meat are also good sources.

Calcium

Calcium is found in dairy products, tofu, and cheese, especially Emmental cheese. Green vegetables such as spinach or broccoli are also rich in calcium. Our tip: Mineral water enriched with calcium makes it easy to be well-nourished during pregnancy.

Nutrition in the 1st trimester: What you should pay attention to

In the first trimester, the body does not need many more calories than before pregnancy. The calorie requirement (energy requirement) only increases by about 250 kilocalories with the same level of activity. However, the need for nutrients increases significantly. Therefore, a healthy, balanced diet is crucial. Nutritionist Dunja Rieber has compiled a few recipes for pregnancy (1st Trimester) specifically for the initial period.

Nutrition during pregnancy: Recipes for the 2nd trimester

In the second trimester of pregnancy, there are not many changes in terms of nutrition. The key is to eat a colorful variety, lots of fruits and vegetables, and a diverse diet. Here you can find recipes for the 2nd trimester by nutritional scientist Dunja Rieber.

The right food in the 3rd trimester

In the third and final trimester of pregnancy, the additional energy requirement increases to about 500 kilocalories with the same level of activity. Nevertheless, one should not overindulge too much, as it is not as much as it sounds. For example, 100 grams of chocolate already contain 500 calories. Pregnant women should generally be cautious with sweets, processed foods, etc.. Recipes for the third trimester of pregnancy you can find here.

How healthy should one eat during pregnancy?

There are many myths surrounding healthy eating. The numerous dietary forms alone can be confusing. Especially during pregnancy, one wants to make sure not to make any mistakes in terms of nutrition, and many people aim to eat healthily and balanced. But how can this be achieved?

Eating healthily during pregnancy doesn't have to be complicated. What's more, different dietary approaches can work for different individuals. However, it is important to meet the body's nutrient needs, which can vary depending on individual circumstances.

How often should you eat?

Several smaller meals are more beneficial for pregnant women than a few large meals. The former prevents blood sugar levels from dropping too much and helps with pregnancy nausea and heartburn.

Eating too much during pregnancy: This weight gain is normal

During pregnancy, the woman's weight is usually regularly monitored. Women of normal weight typically gain around 11.5 to 16 kilograms during this time. It is very individual and generally only recommendations. With the right nutrition, "woman" does not gain too much weight and provides herself and her baby with all the important nutrients. Read more here: Weight gain during pregnancy

Is a vegan or vegetarian diet advisable during pregnancy?

It is possible to eat a vegetarian diet during pregnancy? Yes, but it is important to supply yourself with sufficient nutrients during pregnancy. Our tip: Make sure to eat enough plant-based protein and keep an eye especially on your iron and vitamin b levels.

It looks different with a vegan diet during pregnancy, it is possible that the body may not be able to absorb all the essential nutrients crucial for both mother and child. Often, supplementation of specific micronutrients is necessary. In general, the attending doctor or midwife should be informed about a vegan or vegetarian diet in order to discuss possible deficiencies and supplements.

Can we still go out to eat?

Admittedly, going out to eat is not as carefree as before pregnancy, but you can still make some good choices when selecting a restaurant. Many restaurants offer a variety of dishes that are suitable for pregnant women. Very important: If you are unsure, ask about the ingredients and the preparation.

All the information about the nutrition during pregnancy can overwhelm many pregnant women. Our tip: Don't let yourself go crazy and treat yourself to something once in a while.