Pregnancy is without a doubt a magical time, but it is also associated with many uncertainties. Above all, questions around healthy eating occupy expectant mothers. What am I allowed to eat during pregnancy and what not? How can I optimally care for my child and myself? We answer these and similar questions below.
Healthy nutrition during pregnancy
Many expectant mothers wonder when they should start paying attention to their diet. After all, even the first few weeks are essential for the healthy development of the baby. So from when is it necessary to change the diet – already in early pregnancy? Proper nutrition for pregnant women is undoubtedly important. However, it is by no means a matter of following a strict diet plan. Rather, the focus is on a healthy and varied diet that provides mother and baby with all-round good nutrition and that is adapted to the respective needs during the course of pregnancy. So how should a pregnant woman eat? It is important to know that although energy requirements increase a little during pregnancy, the expectant mother does not really need to “eat for two”, of course. It is more important to consider the increased nutritional needs. A healthy and balanced diet during pregnancy is essential to ensure an adequate supply of vitamins and minerals. A deficiency can have a negative impact on the baby’s development. However, the use of dietary supplements should be discussed with the attending physician. In addition, it is particularly important during pregnancy to prevent food infections. To this end, care must be taken to ensure appropriate hygiene in the storage and preparation of food. Pregnant women should also avoid certain foods.
Food pyramid for pregnant women: this is what you should eat!
The common food pyramid is also recommended for pregnant women. However, with small adjustments, since energy and nutrient requirements increase during pregnancy:
- Vegetables, legumes and fruit: At the beginning of pregnancy, three servings of vegetables or legumes and one to two servings of fruit a day are recommended. From the 13th week of pregnancy (SSW), an additional portion should be on the menu. As a measure of a portion is thereby about a handful.
- Cereals and potatoes: in early pregnancy, four portions of cereals, bread, pasta, rice or potatoes should be integrated into the diet daily. It makes sense to rely on complex carbohydrates – so preferably reach for whole grain products. From the 13th SSW is also advisable here an extra portion a day.
- Milk and dairy products: At the beginning of pregnancy, three portions a day are sufficient. From the 13th SSW, however, the need for protein and calcium increases, an extra portion is then useful. Low-fat products are particularly suitable. Alternatively, the expectant mother can also reach for an additional portion of lean meat, fish or egg – but please do so weekly, not daily.
- Meat, sausage, fish and eggs: During pregnancy, about one to two portions of fish should be on the menu weekly and no more than three portions of lean meat or sausage. Up to three eggs a week are also fine.
- Fats and oils: It makes sense to rely on vegetable oils, nuts and seeds and to avoid spreads, frying and baking fats as much as possible. Until the 28th SSW, one to two tablespoons daily are sufficient, then it should be about one tablespoon more.
- Fatty, sweet and salty: whether pregnant or not – white flour, fat and sugar should rarely be on the menu. To be considered here are also sugary drinks.
- How much should pregnant women drink? Especially during pregnancy, adequate fluid intake is important. At least 1.5 liters of water or unsweetened beverages such as tea or fruit and vegetable juices should be distributed throughout the day. In the breastfeeding period, by the way, the fluid requirement increases – by about 250 milliliters per day.
Important nutrients during pregnancy
Proper nutrition during pregnancy ensures optimal care for mother and child. In some cases, it may be useful to resort to dietary supplements. However, this should always be clarified with the attending physician.The following nutrients are particularly important for the development of the baby:
- B vitamins (especially folic acid and vitamin B6).
- Iron
- Iodine
- Calcium
- Magnesium
- Vitamin A
- Omega-3 fatty acids
- Omega-6 fatty acids
B vitamins
In the group of B vitamins, folic acid and vitamin B6 are particularly essential. Folic acid prevents neural tube defects (“open spinal cord“) and plays an important role especially in early pregnancy. It also has a positive effect on the immune system and cardiovascular system of the expectant mother. Green leafy vegetables, lettuce, cabbage, nuts, eggs and whole grains contain particularly high amounts of it. Already in the fertility period as well as during the first twelve weeks of pregnancy, the intake of a supplement (food supplement) of 400 micrograms of folic acid per day is expressly recommended. Vitamin B6 has a positive influence on metabolism, the nervous system and the immune system. Particularly much of it is contained in meat, fish, whole grains, green vegetables as well as bananas.
Iron
Not only is iron important for the proper development of the fetus, the need is also increased during pregnancy with a recommended amount of 30 milligrams per day. Iron-containing foods such as meat, pumpkin seeds, lentils, amaranth, soy or millet are best consumed together with vitamin C. This promotes the absorption of iron. In some cases it is necessary to supplement iron. However, this should always happen in consultation with the doctor and on the basis of blood values.
Iodine
Iodine is important for the baby’s physical and mental development. It is found, for example, in green leafy vegetables, nuts, broccoli, mushrooms or sea fish. In addition, table salt is usually iodized. Currently, the German Nutrition Society (DGE) recommends that pregnant women supplement their normal diet with 100-150 micrograms of iodine per day. This should be done in consultation with the doctor.
Calcium and magnesium
The need for calcium and magnesium is increased during pregnancy. Primarily, the minerals serve to build the baby’s bones. In order to absorb calcium well, an adequate supply of vitamin D is also important. A lot of calcium is found in milk, dairy products, green vegetables, but also soft fruits and nuts. Magnesium can be found in oatmeal, rice, legumes, chard, pumpkin seeds or sesame seeds.
Vitamin A
The need for vitamin A is increased, especially from the fourth month of pregnancy. It is used for cell formation in the baby and contributes to lung maturation. A lot of vitamin A is present in offal – especially liver. Milk, dairy products or eggs are also good sources of vitamin A. In the first weeks of pregnancy, however, an overdose of vitamin A can quickly become dangerous and cause malformations – less is definitely more here.
Omega-3 fatty acids and omega-6 fatty acids.
Omega-3 and omega-6 fatty acids are essential for cell structure and brain and nervous system development. Pregnant women should aim for healthy fats such as coconut oil, olive oil, flaxseed oil, walnut oil or sea fish. However, not all fish is recommended during pregnancy, as some species have decidedly high levels of contaminants, such as tuna or halibut.
What not to eat during pregnancy?
There are some foods that pregnant women should not eat to avoid threatening infections of the fetus. Danger comes primarily from raw, rapidly perishable or contaminated foods. Certain pathogens cause diseases that are of little consequence without pregnancy, but can cause severe health damage or even death in the unborn child. The diseases toxoplasmosis and listeriosis are particularly noteworthy. However, a salmonella infection can also cause complications. Pregnant women should therefore avoid high-risk foods and be particularly careful about hygiene in the kitchen. So what should pregnant women not eat? Raw or semi-raw animal products pose an increased risk. From the menu should therefore be eliminated:
- Raw milk and its products
- Raw respectively not completely cooked meat
- Raw respectively smoked sausages
- Raw respectively semi-raw fish and seafood
- Dishes containing raw or semi-raw eggs, for example tiramisu.
In addition, it is better to avoid some types of fish due to high levels of heavy metals.
Can you eat fish during pregnancy?
Raw, smoked or air-dried fish and raw seafood should be avoided during pregnancy. If fish and seafood are heated to a sufficiently high temperature – that is, boiled, cooked through, fried or deep-fried – eating them is usually not a problem, even for pregnant women. Caution is advised, however, with fish species in which the heavy metal load (especially mercury) is very high. These can have a negative effect on the development of the nervous system and brain. During pregnancy, sea fish such as tuna, swordfish, halibut or perch should therefore be avoided at all costs. In contrast, varieties such as herring, sardine, anchovy or wild salmon are harmless.
Can you eat mozzarella during pregnancy?
Milk and dairy products consumed by pregnant women should definitely be highly heated or pasteurized. Otherwise, in fact, the likelihood of infestation with listeria increases. These bacteria cause the aforementioned listeriosis. The probability of coliform bacteria or salmonella is also increased with raw milk products. Soft cheeses such as Camembert, Gorgonzola or Roquefort, real feta, buffalo mozzarella, pickled cheeses or fresh cheeses from open containers are often made from raw milk. Here it makes sense to ask or to take a closer look at the label. Because even during pregnancy, you don’t necessarily have to do without mozzarella and sheep’s milk cheese. Many products available in supermarkets are made from pasteurized cow’s milk and can therefore be eaten without hesitation.
Can you eat ice cream during pregnancy?
Open ice cream should be eaten with caution during pregnancy. Necessary hygiene measures as well as continuous cooling are not always guaranteed. This increases the likelihood of pathogens. In addition, some varieties contain raw egg. So you are on the safe side if you reach for industrially produced ice cream from the supermarket and check the list of ingredients carefully.
Can you eat honey during pregnancy?
It is safe to eat honey during pregnancy. Listeria cannot multiply in honey simply because of the high sugar content combined with the antimicrobial ingredients. However, infants in the first year of life should not be fed honey under any circumstances. This is because the bacterium Clostridium botulinum can cause severe damage due to the immature intestine. What should you not eat if you are pregnant? An overview
These foods are taboo (or should be eaten with caution) during pregnancy:
- Raw and undercooked meat: tartar, carpaccio, undercooked steak, roast beef, …
- Raw, smoked, air-dried sausage: salami, Black Forest ham, Parma ham, prosciutto, salmon ham, Serrano ham, smoked meat, bacon, smoked bacon, Landjäger, Mettwurst or Teewurst.
- Raw, semi-raw fish: sushi, fish carpaccio, sashimi, maki, smoked salmon, graved salmon, smoked trout, rollmops, schillerlocken, maties, …
- Raw seafood: mussels, oysters, shrimp, shrimp, caviar, …
- Some sea fish: tuna, pike, swordfish, halibut, eel or perch (pollution).
- Raw milk, products made from raw milk, respectively, some soft cheeses: camembert, brie, Roquefort, goat cheese, feta, blue cheese, Harzer Rolle, Quargel or Limburger; also: open cheese at the counter and pre-grated cheese.
- Raw or semi-raw eggs and dishes containing them.
- Packaged, cut salads / raw vegetables; raw sprouts.
- Unwashed fruits and vegetables
- (Too many) offal (vitamin A excess, pollution).
- (Too much) caffeine (no more than 2-3 cups of coffee daily.
- Alcohol (even in small quantities or when cooking and baking).
Eating during pregnancy: observe hygiene
As mentioned above, scrupulous hygiene is equally important to limit the risk of food infections during pregnancy:
- Fruits and vegetables should be thoroughly cleaned under running water.
- When preparing meat and fish must be particularly good hand hygiene.
- In addition, used kitchen utensils must be carefully cleaned afterwards.
- Perishable food should also be stored in a cool, dry place and used up quickly.
More tips for a healthy diet
The following tips should also be followed by pregnant women:
- Alcohol is taboo during pregnancy, and this also applies to wine in food. Also in sweets or baked goods alcohol has no place. This is because not completely cooked. A residue remains and thus poses a risk to the baby.
- Reheat food is basically no problem during pregnancy, if that happens as quickly as possible and only once.
- Also against going out to eat is of course nothing to object. However, you should ask the staff about questionable ingredients in case of doubt.
- And of course, nothing speaks against spicy food during pregnancy – provided it is well tolerated and does not cause heartburn.
