A healthy diet during pregnancy is crucial.
It makes you feel good and provides your baby with the essential nutrients it needs in the womb.
A healthy and balanced diet is an important part of a healthy lifestyle at any time, but it is especially important if you are pregnant or planning to become pregnant.
An optimal diet can help you meet the increased physical demands of pregnancy and support the healthy development of your baby.
To make the best food choices and support your baby’s growth and development, it’s important to understand which key nutrients you need most and which foods contain them.Healthy Pregnancy Diet: Best Foods for Mom & Baby
For a healthy pregnancy, your diet should include a balanced ratio of proteins, carbohydrates and fats.
However, some foods and beverages, such as alcohol and some raw milk products, that may currently be in your diet can have adverse effects on your health and that of your baby.
In this article, you’ll learn what to prioritize and avoid for a healthy pregnancy, so you can enjoy motherhood worry-free right from the start.
How should pregnant women eat?
At the beginning of your pregnancy, or at the latest when the morning sickness has subsided, you will be hungrier than usual.
But that doesn’t mean you should eat more.
Not even if it is a twin pregnancy or even a triplet pregnancy.
During pregnancy, you should try to start each day with a healthy breakfast, which will help you avoid high-fat and sugary foods throughout the day.
Eating healthy often means changing the amount of different foods you eat and maintaining a varied diet.
The key is to find the right balance from each food group.
There is one more thing I would like to mention: nobody is perfect.
You don’t have to drive yourself crazy trying to achieve the ideal balance at every meal. The important thing is that you try.
That the next pregnancy craving attack doesn’t stop you from pursuing your goal, but that you continue where you left off even after a slip-up.
Which foods are particularly good during pregnancy?
When it comes to proper nutrition during pregnancy, several factors play a crucial role and the variety and quality of the food is important.
One thing is certain, however: a healthy diet plan during pregnancy should consist of lean meat, milk, grains, legumes, fruits and vegetables.
Such a diet will be able to cover your nutritional needs during pregnancy and provide you with the following:
• Proteins
• Vitamins
• Minerals
• healthy fats
• Fiber
• complex carbohydrates
• Liquid
Which foods in early pregnancy?
Especially when it comes to nausea during pregnancy, food aversions and fatigue can make life difficult for a pregnant woman.
So nutrition during pregnancy in the first trimester should become a little priority in your life.
Your body is currently experiencing a hormonal surge that is causing morning sickness.
Above all, the hormone progesterone is responsible for you suffering from digestive problems and urinary tract infections.
At the beginning of pregnancy, many expectant mothers find that they do not want to eat some of the healthy
Eating foods they used to love, like fresh vegetables or lean meat.
Don’t worry – many pregnant women’s appetite returns, at the latest in the second trimester.
For now, don’t worry too much if you’re not in the mood to eat a full plate at every meal.
Instead, focus on the right foods during the first trimester to cover your nutritional bases.
The following foods should be a priority on your diet:
• Lean meat
• Dairy products
• Fruit
• Vegetables
• Legumes
• Wholemeal bread
• Herbal teas
• Vegetable oils
What can you eat during pregnancy?
During pregnancy, the same rule applies as usual: healthy and balanced.
That means:
• Eat at least five times a day (smaller portions spread throughout the day)
• colorful fruit
• colorful vegetables
• complex carbohydrates (wholemeal bread)
• 330 g lean meat per week
• Fish twice a week (trout, pollock, carp, sardines )
• Plant protein sources (nuts, chickpeas, beans)
• Minimize the consumption of processed foods (sausages, chips, salami )
• Avoid hidden and added sugar (energy drinks)
• Drink plenty of fluids (preferably water, yogurt, milk, herbal teas and juices, if possible, unsweetened)
Nutrition during pregnancy – table
Folic acid
According to the German Nutrition Society (DGE), pregnant women should pay particular attention to ensuring that they have sufficient reserves of iron, vitamins and folic acid in their bodies before pregnancy .
In case a deficiency is detected, dietary supplements may be the best choice.
Folic acid is especially important during pregnancy. Folic acid supports cell division in the body and is essential for several growth processes, especially during the first trimester.
If your body lacks folic acid at the beginning of pregnancy, there is a higher risk that the unborn child will be born with an open spine (neural tube defect).
You can find folic acid in the following foods:
• Beetroot
• Sprouts
• Nuts
• Together
• Dark green vegetables (kale, spinach, broccoli)
• Legumes (lentils, beans, chickpeas, peas)
Iron and vitamin B12
Vitamin B12 is responsible for many metabolic processes during pregnancy and iron plays a large and important role in blood formation.
By the end of your pregnancy, your blood volume will almost double.
Now you can easily imagine how much iron your body will need during this time to function optimally.
A vegan diet could be a risk during pregnancy because iron and vitamin B12 are primarily found in:
• Dairy products
• Eggs (raw eggs are taboo!!)
• Fish (sardines, pollock, trout)
• red meat (beef)
• Lamm
• Spinach
• Avocado
• Asparagus
Calcium
Calcium is responsible for the healthy development of your baby’s bones.
Especially in the last trimester of pregnancy, you should provide your body with sufficient calcium.
You can find calcium in the following foods:
• Sardines
• Dairy products (cheese, kefir, yogurt)
• Chia seeds
• Legumes (lentils, beans, peas)
• Almonds
• Spinach
• Rhabarber
• Figs
Zink
During pregnancy, the need for zinc increases because zinc plays a major role in various metabolic processes and is important for your immune system.
You can find zinc in:
• Dairy products
•Meat (raw meat is taboo!!)
• Eggs (raw eggs are taboo!!)
• Lenses
• Sunflower seeds
• Nuts
• Lenses
• Peas
Vitamin B6
Like iron, vitamin B6 is involved in blood formation. Vitamin B6 also plays an important role in the immune system and is essential for nerves and nerve formation.
Vitamin B6 as a dietary supplement is also prescribed for morning sickness and you can find it in nature here:
Whole grain products
• Avocado
• Fish
• Meat
• Potatoes
• Avocado
Iodine
Iodine plays an important role in several metabolic processes in the body and is essential for the thyroid gland and for the production of hormones.
Iodine is found in:
• Milk and dairy products
• Iodized table salt
• Sea fish (note: not all types of sea fish are allowed during pregnancy!)
Vitamin D
Vitamin D is necessary for healthy bone formation in the unborn child. Vitamin D can be found in:
• Egg yolk
• fatty fish
• Mushrooms
Omega-3 fatty acids
Omega-3 fatty acids such as DHA (docosahexaenoic acid) are important for the healthy development of the unborn child’s brain. Omega-3 fatty acids are also essential during breastfeeding .
You are in:
• Microalgae
• Seefisch
• Vegetable oils (rapeseed oil, olive oil, walnut oil and linseed oil)
Vitamin A
Vitamin A is responsible for healthy lungs in babies. However, you should be careful not to consume too much vitamin A, as large amounts can lead to birth defects.
Vitamin A is found in:
• Carrots
• Pumpkins
• Spinach
• Apricots
Vitamin C
You can boost your immune system and support the development of connective tissue with vitamin C. Vitamin C can be found in:
• Paprika
• Berries
• Citrus fruits
• Broccoli
Magnesium
The growth and bone development of the unborn child depends on magnesium. Magnesium is found in:
• Whole grain products
• Nuts
• Sunflower seeds
• Wheat bran
During pregnancy, several small meals per day
It is better for expectant mothers to eat several small meals throughout the day.
Eating meals spread throughout the day will help you keep your diet under control.
Since your nutrient needs are now somewhat higher, small snacks help ensure that your body regularly gets sufficient energy.
Especially in the case of gestational diabetes, several small meals spread throughout the day can play an important role and help you keep your blood sugar levels under control.
Other benefits of small meals during pregnancy:
• Your blood sugar will not drop too much.
• Small meals are easier to digest.
• More frequent and smaller meals help against morning sickness and avoid heartburn.
What shouldn’t you eat during pregnancy?
If you otherwise eat a healthy and balanced diet, then you shouldn’t worry too much.
You will probably just need to change the way you prepare the food and divide the portions into several smaller meals per day.
But it’s good to know which foods could pose a risk to you and your unborn child.
Cheese, milk and other dairy products
Allowed are:
• All pasteurized hard cheeses such as Edam, Cheddar and Stilton
• Pasteurized soft cheese such as cottage cheese, mozzarella , feta, cream cheese, paneer, ricotta , halloumi, goat cheese without white
• Coating on the outside (rind) and processed cheese spreads
• Unpasteurized hard cheeses such as Parmesan, raw milk Cheddar and Gruyère
• Fully cooked, soft, unpasteurized cheese
• Fully cooked soft cheese with a white coating on the outside
• Steaming hot, thoroughly cooked soft blue cheese
• Pasteurized milk, yogurt, cream and ice cream
What you should avoid:
• Moldy soft cheeses with a white coating on the outside, such as Brie, Camembert and Chèvre (unless fully cooked)
• Soft cheeses such as blue cheese, Gorgonzola and Roquefort (unless heated)
• Any unpasteurized cow’s milk, goat’s milk or sheep’s milk
• All raw milk products such as soft goat cheese
The reason these dairy products are not recommended is because they may contain listeria.
These bacteria cause an infection called listeriosis.
While there is only a small risk that listeriosis could cause a miscarriage, premature birth, or harm your newborn, you certainly want to take preventative measures.
Soft cheeses with a white outer coating contain more moisture. This can facilitate bacterial growth.
Meat and poultry
Allowed are:
• Meat such as chicken, pork and beef, as long as it is well cooked and does not contain any trace of pink or blood, is allowed during pregnancy.
• Cold, packaged meats such as ham and corned beef
Not in large quantities:
• Sausages such as salami, chorizo and prosciutto (unless thoroughly cooked)
What you should avoid:
• Raw or undercooked meat
• Liver and liver products
• All kinds of pies, including vegetarian pies
• Game meat such as goose, partridge or pheasant
These foods carry a risk of contracting toxoplasmosis if you eat raw and undercooked meat, which can lead to miscarriage.
Sausages are not cooked, so they may contain parasites that cause toxoplasmosis.
Liver and liver products contain high levels of vitamin A. This can be harmful to an unborn baby. Game meat may contain lead shot.
Owner
Allowed are:
• As long as the egg white and yolk are cooked thoroughly until firm
What you should avoid:
• Raw or partially cooked eggs such as in tiramisu
• Duck, goose or quail eggs, unless they are thoroughly cooked until the white and yolk are firm
Salmonella is unlikely to harm your unborn child, but you could get food poisoning.
When eating eggs, always make sure that the egg whites and yolks are thoroughly cooked.
Fish
Allowed are:
• Cooked fish and seafood
• Smoked fish such as smoked salmon and trout
• Lightly cooked fish
• Cooked shellfish such as mussels, lobster, crab, shrimp , scallops and clams
• Cold pre-cooked shrimp
What you should avoid:
• Predatory fish such as marlin, shark and raw shellfish
You should also stop eating tuna because it contains more mercury than other fish.
If you eat too much mercury, it can be harmful to your unborn child.
You should also limit your intake of fatty fish such as salmon , trout, mackerel or herring, as well as raw shellfish, as they can contain harmful bacteria, viruses or toxins and cause serious foodborne illness.
Caffeine
Caffeine isn’t just found in coffee. You can also find it in black tea and cola.
Caffeine in large amounts can negatively affect the healthy growth of your unborn child.
Alcohol
Alcohol is never healthy, including during pregnancy.
Especially in early pregnancy, alcohol consumption can have serious consequences and be the cause of developmental disorders in the baby.
Pregnant women and those who are breastfeeding should, as a precaution, avoid alcohol completely and, if absolutely necessary, opt for non-alcoholic versions of drinks .
Nicotine
Another unhealthy and primarily harmful habit is smoking.
The toxins that the expectant mother absorbs into her body when smoking could be fatal for the unborn child.
Premature birth, miscarriage or even stillbirth are consequences of smoking during pregnancy.
Optimal nutrition during pregnancy?
Fruit and vegetables during pregnancy
Eat plenty of fruits and vegetables, as they provide vitamins and minerals as well as fiber, which can support your digestion and prevent constipation.
At least 5 portions of different fruits and vegetables daily – these can be fresh, frozen, canned, dried or juiced.
You should always wash fresh fruit and vegetables carefully and thoroughly.
Complex carbohydrates
Foods containing complex carbohydrates are important sources of energy. Some of these foods contain vitamins and fiber and will keep you fuller for longer without adding many calories.
These include whole-grain bread, potatoes, cereals, rice, pasta, corn, millet, oats, sweet potatoes, and cornmeal.
If you can’t resist fries, then you should go for the oven-baked version, as it contains less fat and salt.
These foods should make up a little more than a third of your diet.
Instead of refined starchy (white) foods, choose whole grain or higher fiber options like whole wheat pasta, brown rice, or simply leave the skins on the potatoes.
protein
You should eat some protein-rich foods every day.
Protein sources are:
• Beans
• Legumes
• Fish
• Owner
• Meat (but avoid liver)
• Poultry
• Nuts
Lean meat should always be your first choice. Remove the skin from poultry and try not to add any extra fat or oil when cooking meat.
Make sure that poultry, burgers, sausages and whole cuts of meat such as lamb, beef and pork are cooked very thoroughly to ensure they are completely safe.
Try to eat 2 portions of fish each week, one of which should be a fatty fish such as salmon, sardines or mackerel.
There are some fish species you should avoid if you are pregnant or planning to become pregnant, including shark, swordfish, and marlin.
If you are pregnant, you should avoid more than 2 portions of fatty fish per week, such as salmon, trout, mackerel, and herring, as these may contain harmful substances (toxins).
Half-cooked and raw eggs also have no place on the plates of pregnant women due to the risk of salmonella.
Milk during pregnancy
Dairy products such as milk, cheese, cream cheese, curd products and yogurt are important during pregnancy because they contain calcium and other nutrients that you and your baby need.
Whenever possible, choose low-fat varieties such as semi-skimmed, 1% fat or skimmed milk, low-fat and low-sugar yogurts and low-fat hard cheeses.
If you prefer milk alternatives such as soy drinks and yogurts, opt for unsweetened, calcium-fortified versions.
There are some cheeses you should avoid during pregnancy, including unpasteurized cheeses.
Foods that contain a lot of fat, sugar, or both
Sugary foods and drinks are often high in calories, which can contribute to weight gain. Sugary foods and drinks can also lead to tooth decay.
Fat is very high in calories, so eating too many or too often fatty foods can lead to weight gain.
Eating too much saturated fat can also raise the cholesterol levels in your blood, which increases your risk of heart disease.
Foods that contain a lot of fat, sugar, or both include:
• all spreadable fats (such as butter)
• Oils
• Salad dressings
• Scene
• Chocolate
• Potato chips
• Cookies
• various pastries
• Ice
• Cake
• Puddings
• carbonated drinks
If you cannot do without foods and drinks that are high in fat and sugar, please do so in smaller quantities.
Try to reduce saturated fat and instead eat small amounts of foods rich in unsaturated fat, such as vegetable oils.
Healthy snacks during pregnancy
If you get hungry between meals, try not to eat snacks that are high in fat and/or sugar, such as candy, cookies, chips, or chocolate.
Instead, choose something healthier, such as:
• Small sandwiches or rolls with grated cheese, lean ham, salmon or sardines, with
• Salad Salad vegetables such as carrot, celery or cucumber
• Low-fat and low-sugar fruit yogurt, natural yogurt or cream cheese with fruit
• Hummus with whole-grain bread or vegetable sticks
• Ready-to-eat apricots, figs or plums
• Vegetable and bean soups
• A small bowl of unsweetened cereal or porridge with milk
• Milky drinks
• Fresh fruit
• Healthy toast with a baked tomato
• A small baked potato
• A small slice of fruit bread
Prepare food safely!
• Wash fruits, vegetables and salads to remove any traces of dirt that may contain toxoplasmosis (parasites that cause toxoplasmosis), which can harm your unborn child.
• Wash all surfaces and utensils, as well as your hands, after preparing raw foods (poultry, meat, eggs, fish, shellfish, and raw vegetables) to avoid food poisoning.
• Make sure that raw food is stored separately from ready-to-eat foods, otherwise there is a risk of contamination.
• Use a separate knife and cutting board for raw meat.
• Heat ready meals until steaming hot – this is especially important for dishes containing poultry.
You also need to make sure that some foods like eggs, poultry, burgers, sausages, and whole cuts of meat like lamb, beef, and pork are cooked very thoroughly until they are fully cooked.
Final thoughts
Pregnancy increases a woman’s energy needs and physical demands.
However, pregnant women can adapt their diet during pregnancy to their needs and support the healthy development of the unborn child.
As already mentioned, a nutrition plan for pregnancy should be varied, colorful, balanced and consist of high-quality products.
An optimal supply of trace elements and proteins from plant and animal sources such as fish, poultry, eggs and lentils.
Complex carbohydrates from sources such as oats, sweet potatoes and fruit, healthy fats from sources such as avocados , nuts, seeds, olive oil and yogurt.
In addition, prenatal supplements can help provide the necessary nutrients for pregnancy and breastfeeding.
You should limit or completely avoid caffeine, alcohol, raw fish, raw meat and raw eggs during pregnancy.
It is always an excellent idea to consult your doctor if you have any uncertainties or questions about nutrition during pregnancy.
Your doctor will reassure you, educate you, and help you create the perfect diet plan for you.
If you haven’t already, develop healthy eating habits now that you can pass on to your child later. Because it’s never too late to start life healthy.
