A healthy and balanced diet and lifestyle is very important in every phase of life. Nutrition and sufficient exercise keep the body healthy and maintain the important processes. But especially in preparation for and during pregnancy these factors play a special role.
During this time, nutrition and behavior not only influence the mother’s body, but also the supply of all important nutrients is important for the child’s maturation. Through the mother, the child receives the important nutrients. Therefore the energy requirement of the mother rises particularly starting from the fourth month of pregnancy somewhat to cover also the energy requirement of the child. The pregnant woman should eat a conscious, varied and balanced diet during this time.
Basics about nutrition during pregnancy
For a sufficient and balanced nutrition during pregnancy, some basics can be listed first, which help to pay attention to a healthy diet of the pregnant women. More attention should be paid to quality rather than quantity. Since many pregnant women often worry about an enormous weight gain, they can be reassured.
A pregnancy does not mean immediately that one must eat from now on for two persons. As a rule, the daily nutrient requirement increases by only about 200-300 calories. The pregnant woman can eat a little more, but does not have to include extra portions in her diet.
It is also important that the pregnant woman eats regularly and avoids longer periods of hunger. Five to six meals distributed over the day have proven to be ideal. Thus also the child is supplied in regular intervals with all important nutrients and vitamins.
In addition, it receives regular energy to promote its growth process. By the regular meals besides the blood sugar of the nut/mother remains stable and it avoids the often feared hot hunger attacks, with which one falls back often also to something unhealthy. The smaller meals are helpful also if the pregnant woman reaches the end of the pregnancy.
The unborn child has now grown so far that it occupies the largest space of the abdomen. The internal organs of the pregnant woman then put particular pressure on the stomach. Smaller, but more frequent meals prevent the unpleasant feeling of fullness or even nausea.
Some pregnant women can also reduce and control their heartburn during this time. She should consume plenty of calorie-free or low-calorie drinks. The fluid requirement of a pregnant woman is increased and should be covered with healthy drinks.
If possible, she should drink at least 2.5 liters of liquid. Besides water, unsweetened tea and fruit juices are also suitable. In addition, plant foods are suitable for supplying the body with important nutrients and minerals.
In contrast, the consumption of animal products should be limited. The pregnant woman should, if she decides to consume animal products, increasingly choose low-fat dairy products, low-fat meat and high-fat sea fish. It is better to consume more unsaturated fatty acids, which are particularly common in fish.
Many pregnant women fear an extreme increase in weight during pregnancy. By choosing the right foods, this can be prevented and at the same time the body still gets what it needs. The diet should be balanced and therefore sweets and snacks can also be enjoyed in moderation.
Basically, the pregnant woman can eat everything in moderation and especially what she feels like. Out of fear of gaining weight, pregnant women should by no means diet, but should regularly eat smaller meals. A certain increase in body weight is normal during pregnancy and can be reduced again afterwards.
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