Diet in Pregnancy
Every pregnancy is unique and an amazing adventure for both mother and child. Nutrition is a growing concern for many pregnant women. As a result, we'd like to lend you our expertise.
Start of a new life
You're pregnant? Congratulations! Now you can truly envision your body as a temple that gives your child optimal conditions for growth.
There is a lot of exciting new things for you to learn, especially when it comes to nutrition. We want to lend you our expertise so that you can benefit from an optimal nutrient supply even after your pregnancy and breastfeeding. Because if mommy feels good, the baby will also be good.
But when it comes to this, there is no right or wrong. The only important thing is that you listen to yourself and your needs and rely on your maternal instinct.
Dinner for two?
Did you know that the energy needs of pregnant women only increase slightly? And only from about the 6th month of pregnancy. For example, if you only eat a slice of wholemeal bread with cheese and a tomato, you have already covered the additional daily requirement of around 250 calories
Carbohydrates, protein, and fat are the basic building blocks of our diet. The following recommendations can serve as a guide during pregnancy:
- Carbohydrates: If possible, give preference to whole grain products, because they are rich in fibre and stimulate digestion. Always drink enough with every meal to avoid constipation.
- Protein: It is the basic building material of all human cells. From the second trimester of pregnancy onwards, you need around 10g more protein per day than usual. This is roughly equivalent to a glass of milk. From the third trimester, it is 20g more. Overall, a daily protein intake of approx. 55-70g protein is recommended. Good suppliers of protein are meat, fish, eggs, dairy products, legumes, and potatoes.
- Fat: Your fat requirement is not increased during pregnancy. You can still go for local, cold-pressed vegetable oils, such as rapeseed or olive oil. Avocado, nuts, seeds, and fish 2-3 times a week are also good sources.
This vitamin is particularly important for cell division and the formation of blood cells. It occurs almost exclusively in animal foods such as meat and dairy products.
Folic acid, iodine and iron - the true heroes for you and your baby
Your need for the vitamin folic acid, the mineral iodine and the trace element iron increases with the beginning of pregnancy. You can obtain these via the following foods:
- Foods containing folic acid include legumes, green vegetables, cabbage, oranges, almonds, whole grains, egg yolks and meat. The high folic acid requirement can rarely be completely covered even with a wholesome diet. It is therefore recommended that all women who wish to have children, and expectant mothers take folic acid supplements until the end of the first trimester of pregnancy.
- Foods containing iodine are fish (two servings per week) as well as meat and dairy products. The intake of iodine supplements can also be carried out after consulting your doctor.
- Ferrous foods include millet, lentils, chickpeas, and oatmeal. Best consumed in combination with fruit containing vitamin C. This improves iron absorption. Experts recommend around 30mg iron per day for blood formation during pregnancy. The use of iron supplements is only recommended if there is an existing deficiency. Just speak to your doctor if you have any concerns.
By the way
Folic acid is particularly sensitive to oxygen and is quickly transferred to cooking water due to its high solubility in water.
It's preferable to cook your vegetables in a small amount of water for a short period of time.
The cooking water can then be used to create a delectable sauce.
Zinc, Calcium and Magnesium - a powerful trio for cell growth
Because of its crucial features for cells and bones, the trace element zinc, as well as the minerals calcium and magnesium, are especially recommended during pregnancy.
- Foods containing zinc are meat, poultry, eggs and milk. The trace element is of particular importance for the development of the central nervous system.
- Foods that contain calcium include milk and dairy products, whole grains, green vegetables, nuts, and mineral water. You need around 1000 mg of calcium per day for your baby's bone development.
- Foods containing magnesium include dairy products, green vegetables, grains, legumes, bananas, berries, and mineral water.
Importance of vitamin A in pregnancy
You do not have to worry about a vitamin A deficiency during your pregnancy, as this is relatively rare. An oversupply can only in rare cases have a negative effect on child development. However, neither the consumption of liver nor the intake of nutritional supplements containing vitamin A is recommended.
You can find more tips and information about nutrition during pregnancy in our detailed brochure.