Diet during pregnancy: you need to know
A varied diet is the most important thing during pregnancy. We have summarized everything you need to know for you here.
Diet during pregnancy
A varied and conscious diet is not only good for the expectant mother and child, but can bring the whole family to a healthy lifestyle. Overall, most of the recommendations apply not only to your pregnancy, but to all phases of your life.
- As soon as pregnancy begins, your body needs more minerals and vitamins than usual. But that doesn't mean your body needs more calories. Only the last months of pregnancy require more energy and therefore more calories. Therefore, you should have a very high vitamin and mineral diet.
- Iodine and folic acid as a dietary supplement can be very beneficial to your health in the first three months of pregnancy.
- Drink lots of water and low-calorie drinks like unsweetened tea. The best thing to do is to avoid cola or lemonade, because one liter contains over 400 calories, which is as much as a normal meal.
- Eat vegetables and fruits at least five times a day. This generally means that you should eat about one serving more vegetables than you did before pregnancy. For a change, replace a serving with a smoothie or juice. A portion of legumes or nuts can also replace a portion of vegetables or fruit. Since the calorie content of legumes and nuts is higher, the portion should be a little smaller.
- Since whole grain bread contains twice as much magnesium and iron as white bread, you should use whole grain products more often. At the same time, the fiber contained in whole grain bread supports your digestion.
- Every main meal should definitely contain rice, bread, flakes, pasta, bulgur or couscous.
- You should consume dairy products at least three times a day. For example, eat a slice of cheese, a mug of yogurt and a glass of milk.
Eating during pregnancy - worth knowing
Eat a conscious and balanced diet during pregnancy. Also make sure that you get good quality products.
- Eat lots of plant foods. Your drinks should be low in calories.
- You should only eat animal foods in moderation. Meat products should be as low in fat as possible and of high quality. For fish, you can use the high-fat varieties.
- You should consume as little as possible sweets, snacks, sugary drinks, fats and oils.
- Since the energy requirement of a pregnant woman only increases by a small amount in the last months of pregnancy, you should only consume about ten percent more calories. That would be, for example, just a slice of whole grain bread with sliced cheese and a tomato or a plate of vegetable soup with pasta. Therefore, never eat for two - think for two.
- Infections such as toxoplasmosis or listeriosis can harm your unborn child. Therefore, always pay attention to good hygiene when handling food. Raw foods like meat, fish or dairy products like raw milk should therefore be taboo. Eggs should also only be cooked through.
- For allergic reasons, you do not have to do without certain products - only if you are allergic to certain products yourself.
Today you will find numerous apps for pregnancy. You can read which are the best in our next practical tip.