In this article you will learn the following
Nutrition during pregnancy is a popular topic. „Toxoplasmosis, listeriosis, egg dishes and co, will that harm my baby? what should i eat What am I allowed to eat? What do I have to pay particular attention to during my pregnancy?“
These and many other important questions are answered in the following article.
General nutrition during pregnancy
There are many myths surrounding it the topic of nutrition.
And it gets even more special when it comes to the topic of nutrition during pregnancy.
Basically, if you stick to a few rules, you can still eat a very balanced and varied diet and don't have to do without everything.
In principle, the same applies as if you are not pregnant. Healthy foods are primarily vegetables and fruit, whole grain products rich in fiber, healthy oils, fish, meat, rice, potatoes and much more. Of course you should avoid a few foods – but more on that later.
But in general: If you are unsure about a food, it is better to eliminate it from your diet before you worry unnecessarily. To be on the safe side, ask a doctor or nutritionist.
But you will soon realize that most products are harmless. You can also safely consume up to 300mg of coffee a day without harming your baby.
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Important vitamins – where can I find them?
Healthy nutrition should generally be an important point. But especially during pregnancy it is essential to pay attention to a few important points. In the worst case, a lack of vitamins can affect the development of the unborn child!
So, which vitamins are important when it comes to nutrition during pregnancy:
- Folic acid
- Vitamin C< /li>
- Vitamins B1, B2, B6
- Vitamin D
And of course, minerals such as:
Magnesium, zinc, calcium, iron and iodine are also part of a healthy, balanced diet during pregnancy.
< p>Most vitamins and minerals can be obtained from food. You are also welcome to look at our recipes, where the vitamins and minerals are always listed as buttons at the end. However, it can also happen that you have to take the minerals through dietary supplements if there is a deficiency. But please always do this in consultation with the gynecologist and not on your own!
Here are a few examples:
|Folic acid||Spinach, cabbages, wheat bran, legumes, whole grains|
|Vitamin C||Kiwis, lemons, oranges, grapefruit, Broccoli, tomatoes, collards, leeks, peppers|
|B vitamins||Whole grains, beans, peas, lentils , nuts, broccoli, potatoes, zucchini, avocados, chard, bananas, milk+dairy products, pork, salmon|
|Magnesium||Bananas, avocados, nuts, legumes, meat, fish, oats, whole grains, potatoes, beans, broccoli, cauliflower|
|Zinc||Dairy products, eggs, nuts, beef and chicken, whole grains|
|Calcium||Milk , yoghurt, cheese, mineral water, broccoli|
|Iron||Red meat, green vegetables, beetroot, legumes , Pumpkin Seeds|
What should pregnant women avoid?
The horror of many pregnant women is always: Oh dear, I'm not allowed to eat anything tasty anymore…
Of course that's not true, although it is better to avoid a smaller selection of certain foods during pregnancy.
No raw animal products should be eaten during pregnancy, such as sushi, steak (rare), carppacio mett, raw ham, salami, etc., as there is always the possibility of an accumulation of dangerous germs that can increase the risk of listeriosis.
Caution:Always wash your hands thoroughly after preparing raw meat items (cutting chicken or similar) and use a fresh chopping board for further cooking. By the way, there are plenty of delicious alternatives to the forbidden foods. Of course you can eat all well-done types of meat, scalded and boiled sausages, cooked ham and also pizza with salami, if this goes into the oven – i.e. is cooked/heated through.
It's the same with fish, by the way. If it's heated, cooked through, fried or hot-smoked, there's no problem consuming it. And salmon in particular is welcome to be on the menu 1-2 times a week! There are also industrially produced mayonnaise and desserts where the eggs are cooked through, so they are harmless. However, it must also be said that salmonella poisoning caused by raw eggs has no effect on the embryo, but is only unpleasant for the mother.
Furthermore, raw milk cheese should be avoided. If you're not sure which cheese is made from raw milk, ask at the cheese counter. The employees usually know their way around very well and also know the “problems” of the pregnant women. In Germany, all raw milk products should also be labeled as such. Unfortunately, Brie, Camenbert and blue cheese are also not recommended.
But there are many pasteurized alternatives that taste at least as delicious. An exception is Parmesan, which, although it is made from raw milk, is harmless due to its very long maturing process. It is best to always remove the rind of all types of cheese generously, then nothing stands in the way of enjoyment.
Fruit and vegetables should always be washed thoroughly. Even packaged salads that are offered ready to eat should still be washed again, as there can always be germs on the leaves.
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And the famous “sip of sparkling wine”. We recommend that you avoid alcohol completely during pregnancy. There is no study that can name an exact amount of alcohol that should be absolutely harmless to the unborn child. However, alcohol can promote and cause significant defects in the development of the fetus, so stay abstinent, that protects the baby best!
Eating for two – end this myth
“You're pregnant – now you have to eat twice as much”! This saying is of course long outdated and yet you hear again and again that you should eat significantly more than before pregnancy. But that's not entirely true.
Energy requirements actually increase during pregnancy. And you should actually increase the number of calories by about 250 kilocalories from the fourth month. Unfortunately, this is not an extra meal, but rather a slice of bread with a sandwich. The baby takes whatever it needs. It is therefore all the more important that you eat healthily in order to provide your child with all the important nutrients! How much weight gain during pregnancy „normal“ is, you can read here.
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