The right diet during pregnancy? Here are the most important answers

A new life is being born! That's why it's particularly important for pregnant women to pay attention to their health and proper nutrition. We shed some light on the subject and answer important questions about healthy eating during this important time for mother and child.

First things first: myths about pregnant women having to eat for two have long been disproved, as energy requirements are not increased for a long time and only rise by around 10% in the last few months [4]. This is roughly equivalent to a muesli bar or a cheese sandwich. The need for vitamins, minerals and trace elements, on the other hand, is increasing rapidly. Below you can find out everything you need to know about this important topic.

Which nutrients are particularly important during pregnancy?

Pregnant women should eat a balanced diet to ensure that they and their unborn child are adequately nourished. Important nutrients are [2]:

• Folate or folic acid
• Iron
• Calcium
• Iodine
• Omega-3 fatty acids

Folic acid is crucial for the development of the neural tube in the foetus [2]. Iron helps to meet the increased demand for red blood cells, and calcium supports the development of bones and teeth.

How does nutrition affect the baby's growth and development?

The mother's diet plays an essential role in the baby's development. The nutrients from the mother's diet are passed on to the unborn child via the placenta [3]. A balanced diet promotes the healthy growth and organ development of the baby. Nutrition is particularly crucial in the first trimester, as important organs and systems form during this time [8].

These include the heart, brain, lungs, kidneys and digestive system. These organs develop rapidly and lay the foundation for the baby's future health [8]. A balanced diet for pregnant women and an adequate supply of vital nutrients at this crucial stage are therefore of great importance to ensure that these organs can develop healthily.

Which foods should be avoided?

During pregnancy, certain foods should be avoided to reduce the risk of foodborne diseases. These include [1]:

• raw eggs
• raw meat
• raw fish
• raw dairy products

Eating raw eggs, raw meat and raw fish can increase the risk of food poisoning. Go for pasteurised milk and avoid sushi, carpaccio and the like.

The risk of infection with toxoplasmosis, an infectious disease that is usually harmless outside of pregnancy, also increases with the consumption of raw animal products [5]. If the expectant mother is infected for the first time, there is a risk of toxoplasmosis pathogens entering the placenta and causing a toxoplasmosis infection in the baby. In the worst case scenario, this can lead to damage to the nervous system or even premature birth or stillbirth [5].

Alcohol should be avoided at all costs during pregnancy, as it has been proven to be harmful to the development of the unborn child [1]. Even in small amounts, alcohol consumption can increase the risk of malformations, developmental problems and mental impairment and lead to FASD (Fetal Alcohol Spectrum Disorders) [6]. It is therefore advisable to abstain from alcoholic beverages during the entire period.

Caffeinated drinks such as coffee should be consumed in moderation. The exact amount may vary from person to person, but it is recommended to limit caffeine consumption to a maximum of two 150ml cups of filter coffee per day [2]. It is important to also consider caffeine from other sources such as energy drinks and strong tea and control the total amount.

You should also avoid bitter lemonades and tonic water, as the quinine they contain can affect blood sugar levels and trigger contractions in large quantities [2]. Drinks with added sugar should also be avoided. They often contain empty calories and offer little to no nutrients. A high intake of added sugar can lead to excessive weight gain and increase the risk of gestational diabetes.

Instead, it is advisable to favour water, unsweetened teas or fruit juices without added sugar to promote the health of mother and baby.

Does diet influence the baby's allergy risk?

The expectant mother's diet can influence the baby's allergy risk. However, it is important to note that the avoidance of certain foods and the intake of pre- and probiotics has no sufficiently proven benefit [4]. On the other hand, regular consumption of oily sea fish is recommended, also in relation to allergy prevention [4]. Pregnant women should talk to their doctor about possible allergy risks if necessary.

How much weight should you gain during pregnancy?

The recommended weight gain varies depending on the mother's initial weight. In general, normal-weight women should gain between 10 and 16kg during pregnancy, overweight women should gain less [2]. Too much weight for the mother increases the risk of obesity in the baby, while too little weight for the mother has the opposite effect and can cause premature births [2].

A doctor can make individual recommendations based on your health status. In general, it is recommended that women who wish to have children aim for a normal weight before becoming pregnant.

What role does folic acid play in pregnancy nutrition?

Folic acid is an important nutrient during pregnancy. It supports the development of the neural tube in the foetus and reduces the risk of neural tube defects [2]. Pregnant women should ensure that they get enough folic acid from their diet or supplements. Foods such as leafy vegetables, beans and fortified cereals are good sources of folic acid.

Find out more about folic acid in our article on this topic: The underrated power of folic acid: Why this vitamin is so important

How can you alleviate nausea and vomiting during pregnancy through your diet?

To reduce morning sickness, pregnant women should avoid fatty and acidic, strongly flavoured foods, as well as coffee and carbonated drinks, as these can disrupt the acid balance. Instead, a low-fat, high-carbohydrate and high-protein diet is recommended to keep blood sugar levels stable.

It is advisable to eat several small meals throughout the day and always have snacks such as white bread or rusks nearby. It is also important to drink plenty of still water or unsweetened tea. Ginger, taken in various forms, can calm the stomach, although it does not have the same effect on everyone [8].

It is important to note that morning sickness due to hormonal changes, although unpleasant, is normal in principle. However, if the nausea is severe or persists beyond the first trimester, it is essential to consult a doctor. The doctor can make further recommendations to alleviate the symptoms and ensure that both mum and baby are healthy. Find out more about morning sickness here: https://vita-world24.de/wissenswertes/woher-kommt-die-schwangerschaftsuebelkeit

Are vegetarian or vegan diets safe during pregnancy?

Vegetarian and vegan diets can be safe during pregnancy if they are carefully planned - preferably in consultation with a nutritionist - and are conducive to a healthy diet [7].

Pregnant vegetarians and vegans should ensure that they get all the necessary nutrients such as protein, zinc, iron, calcium, iodine, vitamin B12 and the omega-3 fatty acid docosahexaenoic acid (DHA). A vitamin B12 deficiency in particular could lead to severe and permanent damage to the child's nervous system.

Read more about vitamin B12 and veganism here: https://vita-world24.de/wissenswertes/vitamin-b12-bedarf-bei-veganer-ernaehrung-decken

An adequate supply of nutrients can be achieved as part of a vegan diet or appropriate supplementation. The following products contain B12 and Co. are contained in the following products:

Protein

• Pulses (lentils, chickpeas, beans)
• Tofu and tempeh
• Quinoa
• Nuts and seeds (almonds, chia seeds, hemp seeds)

Zinc

• Pulses
• Nuts (cashew nuts, almonds)
• Wholemeal products (wheat germ, oatmeal)
• Pumpkin seeds
• Tofu

Iron

• Legumes
• Dark green leafy vegetables (spinach, kale)
• Wholemeal products (wholemeal bread, wholemeal pasta)
• nuts (almonds)
• Dried fruits (dried apricots)

Matching Products

More interesting topics for you