Nutrition in pregnancy: You can eat that

What nutrients does my baby need? Are vitamin supplements useful for pregnant women? Why is folic acid so important? Do I have to eat meat now or can I eat vegan food? And what about Parmesan in pregnancy and salami? Many pregnant Women are particularly worried about early pregnancywhat they are allowed to eat and which foods are taboo. So that you can continue to enjoy it, we have put together the most important information about nutrition during pregnancy.

Old wives tales in pregnancy: food for two

Good food is healthy for body and soul. This is especially true during pregnancy. Because from now on you need a lotVitamin and mineral power, That you have to eat for two, is absolute nonsense. Your energy requirement increases by about 250 kcal only in the second trimester of pregnancy and again by 500 kcal towards the end of the pregnancy. That means you have to not really eating anymore, but eating well?best quality food. You can cover the increased demand with a slice of wholemeal bread with cheese or a muesli with yoghurt.

These foods should be on your diet during pregnancy:

Calorie-free or low-calorie drinks
a lot of fruits and vegetables
animal foods such as meat and dairy products as low in fat and in moderation
fatty sea fish
as few sweets and fast food as possible

Balanced nutrition: Always with the vitamins and nutrients

As long as you are on one healthy, varied diet Be careful, you usually do not need to worry about yours nutrient do. Only exceptions: Folic acid and iodine.

folic acid You should do it best already from the child and especially in the first three months of pregnancy as a dietary supplement. Folic acid is extremely important for the development of your baby's nervous system. On the other hand, you are suffering from onefolic acid deficiency, there is a risk of Neural tube defect, also "open back" called. Experts recommend women who want to have children and women up to the third month of pregnancy to preventively take folic acid (400 micrograms (μg) per day).
During pregnancy, the thyroid is running at full speed, which is why your need for iodine increases. You should now take 230 to 260 μg of iodine. The nutrient your body needs to thyroid hormonesbuild. And these in turn are important for growth, bone formation, brain development and energy metabolism.

Tip: Many dietary supplements especially for pregnant women are also available as Combination preparations, ie iodine and folic acid in one tablet.

In addition, your gynecologist regularly checks yours iron value, If it is too low, he will prescribe you an iron supplement. But you can also prevent some foods put on your diet, the most iron included, such as red fruits, vegetables and red meat, In addition, especially in the winter months, many pregnant women under Vitamin D deficiency, which can also be determined by a doctor and prescribed a corresponding preparation.

Some pregnant women are considering additional vitamins or minerals during pregnancy. But as long as you eat well, that is not necessary, because dietary supplements can not have a balanced diet replace. On the contrary, if taken without cause and overdosed, they can even have unwanted side effects for mother and child. To one Overdose of vitamins and minerals To avoid, you stop takingConsultation with your gynecologist.

Diet in pregnancy: Eat well and abstain consciously

Basically, pregnant women can eat anything they desire. Unfortunately, there are a few exceptions.

Dairy products

As a rule of thumb, you can remember: Stay away from everything when raw milk is on it, This can namely small bacteria, so-called Listeria, which cause listeriosis. And that in turn is harmless for adults with a good immune defense, often not even to distinguish from a common cold, in pregnancy, however, the defenses are weakened anyway and that Disease risk increased. But especially for that unborn can the infection severe consequences to have. In addition to prematurely and miscarriages, threatening complications and in the worst case even a stillbirth.

You should therefore refrain from these cheeses:

Soft cheese such as Brie, Gorgonzola, Camembert, Roquefort and similar varieties
the bark with hard cheese
already grated cheese
cheese loaded in open containers
untreated fresh milk

This is allowed during pregnancy:

Cut cheese without bark
Cheese made from pasteurized milk, except soft cheese or open cheese
Hard cheese from raw milk like Parmesan, because the Listeria do not survive the long maturation time and the high salt content
boiled or pasteurized milk

by the way: Raw milk is subject to labeling in Germany and therefore noted on every product. More here: Cheese in pregnancy.

fish

There is also a risk of fish Listeriosis infection, In addition, especially in some predatory fish among the marine fish theHeavy metal and mercury pollution including tuna, hawfinch and swordfish. Still, fish is healthyContains valuable Omega-3 fatty acids and is therefore best on your diet twice a week. But then prefer to resort to other fish and good durchgaren, even canned fish is allowed in pregnancy.

This fish should be taboo:

Tuna and other predatory species such as swordfish and hawfinches (high levels of mercury)
Shellfish
Sushi, sashimi or carpaccio (raw fish)
smoked and marinated fish

This fish is allowed:

Fish cooked, stewed or roasted (especially salmon, herring, sardines and mackerel are suitable)
Canned fish? such as fried herring or herring in tomato sauce
Packed, strong-sour fish marinades (for example, Rollmöpse), but consume as quickly as possible

Meat and sausage:

In raw meat can be pathogens of toxoplasmosis are located. An infection with it is harmless for the mother, but not for the unborn baby. The Pathogens damage the development of the brain, If you want to play it safe, you can get tested at the gynecologist, Many people have unknowingly undergone a toxoplasmosis infection and are now immune to the virus. However, since raw meat can also be Listeria, raw meat should be avoided even if the result is positive until the end of the pregnancy.

This meat is taboo:

Steak medium (pink) or rare (bloody)
Mett and Tatar
Raw sausage and raw cured meat products, z. Salami and smoked ham
Liver (in the first trimester of pregnancy) contains a lot of vitamin A and this can be dangerous for the fetus in large quantities

This meat is allowed during pregnancy:

well-cooked or cooked meat
Cooked ham and sausage, which was heated during production or later

tip: If you can not do without salami, you can just take your pizza with the sausage and put it in the hot oven.

Raw eggs

Tiramisu, mousse au chocolat, homemade mayonnaise, the waxy breakfast egg: everywhere raw eggs. But do you have to give it up completely pregnant now? The recommendations for pregnant women are "yes". The reason issalmonellaethat can cause salmonella poisoning. The infection does not affect the baby, but it can be strongNausea and vomiting of the mother to a deficiency of the unborn child to lead. Therefore, it makes sense for the time of pregnancy to abstain from raw eggs.

This is taboo:

Tiramisu and Co.
Soft ice cream
mayonnaise
Other foods that contain raw egg

alcohol

Alcohol is an absolute in pregnancy No-go. Precisely because it has not yet been clarified how harmful even small amounts actually are for the development of the unborn child. Who is pregnant?stays abstinent, protects his baby preferably.

This is taboo:

alcoholic drinks
Ice cream with alcohol
Chocolates and pies with alcohol

Instead:

Occasionally a cool alcohol-free beer or sparkling wine are perfectly ok during pregnancy

Vegetarian and vegan: Is that possible during pregnancy?

Vegetarian yes, vegan dietduring pregnancy D rather not, The reasons: If you eat purely vegetable, there is a risk of nutrient deficiencywhich also can not be compensated with dietary supplements and careful food choices. That is in turn dangerous for the development of the child's nervous system, Pregnant women who want to eat vegan food despite pointing out health risks need one qualified nutritional advice and medical observation including blood value control. However, as long as eggs, milk and dairy products as well as fish are part of the diet, there is no such danger. But who completely renounces meat during pregnancy risks the risk of iron deficiency, In this case, it is particularly important that the Iron value in the blood regularly determined If necessary, the doctor prescribes an iron supplement.

How much coffee can I drink?

Without coffee, nothing works for you? Do not worry, you do not have to give up the daily dose of caffeine, even if you're pregnant. But make sure that you are not more than maximum three cups of coffee daily to you.Energy drinks Pregnant women should not drink at all, because the caffeine levels there are usually even greater.

What can not pregnant women eat? Here you get another overview. What you need to know about tea in pregnancy, nail polish in pregnancy, hot water bottle in pregnancy and flies during pregnancy, you will find out here. In addition, we have everything you need to know about pregnancy weeks at a glance.