The right diet before and during pregnancy

Pregnancy marks the beginning of a special time.
Everything now revolves around the unborn child, what is good for it and what could harm it.
We have compiled answers to the most important questions that expectant mothers may have.
This first article deals with the most frequently asked questions about nutrition during pregnancy.

The right diet during pregnancy

Eating a balanced and varied diet is good at any stage of life – even during pregnancy, as the unborn baby eats through the umbilical cord.
Pregnant women should also follow these rules.

How much more should you eat during pregnancy?

Pregnant women need to think for two, but should not eat for two.
The energy requirements of expectant mothers only increase towards the end of pregnancy and then only relatively slightly.
As a rule of thumb, it can be ten percent more than the calories (kcal) previously consumed.
This corresponds to around 250 kcal per day or, for example, a 150 gram yogurt with some fruit and a handful of sugar-free muesli.
Pregnant women should also consume calorie-free drinks such as water and sugar-free teas wherever possible.
It is also good to eat lots of plant-based foods and few animal-based foods and, if you are a meat eater, to give preference to low-fat meat and sausage.
Pregnant women should be sparing with fats, oils, sweets, snacks and cakes.

Is it better to eat during pregnancy?

From the very first day of pregnancy, the body needs significantly more vitamins and minerals than usual.
You should therefore eat as much fresh food as possible with lots of vitamins and minerals.
You should also take folic acid (folate) and iodine supplements.

Husband serving breakfast to pregnant woman at the bed

Folic acid (folate) promotes the division and new formation of cells.
It also contributes to the healthy growth of maternal tissue, i.e. the placenta.
All expectant mothers should take folate in addition to a balanced and varied diet.
This is important from the very first weeks of pregnancy to reduce the risk of severe spinal cord damage (spina bifida) – when the mother-to-be is still unaware of her good fortune.
Important: whether you take synthetic folic acid or bioactive folate can make a vital difference (more here on the question of folate or folic acid?) The growing child needsiodine for its healthy mental and physical development.
Therefore, eat iodine-rich foods such as milk, dairy products and sea fish regularly and use iodized salt.
If you have a thyroid disorder, you should talk to your doctor about iodine tablets.

Can you eat anything during pregnancy?

Some foods can contain pathogens that cause toxoplasmosis and listeriosis.
Although these infections are relatively rare, they can cause considerable harm to the unborn child.
Pregnant women should therefore pay attention to these things: Do not eat animal foods raw, for example raw milk or equivalent products, raw meat or raw fish.
If necessary, only eat hard-boiled eggs to protect yourself from infection with salmonella.

Should you eat vegetarian food during pregnancy?

A balanced and varied vegetarian diet, which includes vegetables, fruit, pulses and wholegrain products as well as milk and dairy products and eggs, can cover the need for most nutrients during pregnancy.
However, like all pregnant women, vegetarians should also take folic acid and iodine and, if they do not eat fish regularly, omega-3 fatty acids DHA and EPA.

Is it possible to eat a vegan diet during pregnancy?

To ensure that the unborn child is adequately supplied with all nutrients and can develop healthily, vegan pregnant women should have their supply of nutrients such as vitamin B12, DHA, zinc, protein, iron, calcium and iodine checked by a doctor.
It will probably be necessary to take various nutritional supplements in order to fully cover the nutrient requirements and those of the child.

How much coffee can I drink when I am pregnant?

Pregnant women do not have to give up coffee and other caffeinated drinks completely.
Around two cups of coffee a day are considered safe for pregnant women.