Healthy recipes for the entire duration of pregnancy - 1st, 2nd & 3rd trimester
During pregnancy, many women pay more attention to their diet. This is good because the baby needs numerous nutrients for healthy development. What many do not know: It is better to save on calories than on nutrients! Because the calorie requirement does not double during pregnancy, but the micronutrient requirements are increasing significantly, as shown by the DGE (German Nutrition Society) with its reference values1. Our healthy recipes for pregnancy contain numerous micronutrients (vitamins and trace elements), which are important for you and your baby.
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21 recipes during pregnancy - Healthy eating for pregnant women
Our recipe ideas will guide you through your pregnancy - whether it's the first, second, or third trimester. The 21 meals for pregnant women include various ideas for breakfast, lunch, and dinner. The recipes are especially suitable for pregnant women, easy to prepare and quick to make.
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Breakfast: Cashew muesli with roasted oat flakes
Lunch: Pea risotto with rocket salad
Dinner: Quick couscous salad with avocado and pomegranate
You can find all the recipes in our article. "Healthy recipes for pregnancy (1st trimester)"
What does a healthy diet during pregnancy look like?
The most important thing is a balanced diet during pregnancy, which is characterized by many different recipes and dishes so it can be designed to suit your taste. Very important: Don't forget to drink. With the help of the fluid in a pregnant woman's body, numerous nutrients reach the baby. Drinking enough is crucial for the metabolism and blood circulation of your baby, as well as for your own body.
Our tip: Do not wait until you are thirsty to drink, and make sure to consume enough fluids (about 2 liters/day) in the form of water and unsweetened beverages.
What should pregnant women not eat?
There is some foods that pregnant women should avoidbecause they may contain salmonella, listeria, or toxoplasmosis pathogens. You can find out which foods you should be careful with in our article "What should you not eat during pregnancy?"
Do you need a nutrition plan during pregnancy?
In general, a healthy diet during pregnancy consists of plenty of fruits and vegetables, complex carbohydrates, sufficient protein as well as high-quality fats/oils. There is therefore no need for a diet plan that the pregnant woman strictly adheres to. Of course, it is possible to plan ahead for stressful periods and already collect recipe ideas, but it doesn't have to be a strict diet plan. This often just causes unnecessary stress, which is not beneficial for either the mother or the baby.
Which dishes are suitable for pregnant women?
When it comes to what you shouldn't eat during pregnancy, you might think you can't eat anything at all. However, the concern that you can't eat varied, healthy, and delicious food is completely unfounded. This is also evident in our recipes, which are easy and quick to prepare and also make for a healthy breakfast, lunch or dinner.
In general, dishes with a lot of plant-based foods, for example, vegetables or legumes are recommended. Green vegetables are particularly recommended because they contain numerous B vitamins, which are especially important for pregnant women. These include broccoli, kale, spinach, and zucchini. Foods with a high content of magnesium, folic acid, and other important nutrients contribute to the healthy development of the child and should therefore be included daily in dishes during pregnancy.
Cooking for Pregnant Women: Is alcohol allowed in recipes or not?
No, it is not recommended to cook with alcohol during this time, because alcohol does not evaporate completely. Even after a cooking time of about 2 to 3 hours, a small percentage of residual alcohol remains in the food. Therefore, food should not be cooked or even refined with alcohol during pregnancy. But don't worry: Alcohol is not included in any of our pregnancy recipes!
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