Food & drink

Proper nutrition is crucial during pregnancy to support the health of the mother and the development of the baby. Nutrition not only affects overall well-being but also energy levels, the immune system, and the baby's growth. Here is some important information and tips on how to eat and drink optimally during pregnancy.

Although it is often said that pregnant women should “eat for two,” it is not necessary to drastically increase calorie intake. Rather, the focus should be on eating a balanced and nutrient-rich diet. A good mix of carbohydrates, proteins, healthy fats, as well as vitamins and minerals is essential. Make sure your meals are varied and include different food groups:

1. Whole grain products Like whole grain bread, oatmeal, and brown rice provide important fiber and B vitamins.
2. Fresh fruits and vegetables They are rich in vitamins, minerals, and antioxidants, which are important for the health of both mother and baby.
3. Proteins From lean meat, fish, eggs, legumes, or plant-based alternatives, they promote the baby’s growth and support cell formation.
4. Healthy fats From avocados, nuts, seeds, and plant-based oils, they are important for the baby’s brain development.

Folic acid is one of the most important nutrients during pregnancy. It helps reduce the risk of neural tube defects in the baby. Therefore, it is recommended to start taking folic acid supplements before pregnancy and continue them during the first weeks. Other micronutrients are also crucial, such as:

1. Iron:To support blood cells and prevent anemia, you should eat iron-rich foods such as green leafy vegetables, legumes, and meat.
2. Calcium:For building strong bones and teeth in the baby, adequate calcium intake is important. Dairy products, green vegetables, and fortified plant-based milk alternatives are good sources.
3. Vitamin D:It supports calcium absorption and promotes bone health. Sunlight exposure and vitamin D-rich foods such as fatty fish are recommended.

During pregnancy, it is especially important to drink enough fluids to keep the body well hydrated. Water is the best choice. It helps stabilize circulation, support kidney function, and promote detoxification.

1. Water:Ideally, at least 2 to 2.5 liters per day. Make sure to drink throughout the day to avoid dehydration.
2. Herbal teas:Some teas, like peppermint or ginger tea, can help with nausea or digestive problems.
3. Fruit juices:Make sure they contain no added sugar. Freshly squeezed juices are a good source of vitamins, but they should be consumed in moderation as they contain a lot of sugar.

Avoid caffeinated drinks like coffee and cola in large amounts, as caffeine can inhibit iron absorption and affect sleep.

Some foods can be problematic during pregnancy and should be avoided or consumed only in moderation:

1. Raw meat and fish:Sushi, raw meat, or undercooked poultry can contain bacteria and parasites that may harm the baby.
2. Soft cheese and unpasteurized dairy products:These can contain Listeria, which can cause food poisoning.
3. Alcohol:Alcohol should be completely avoided during pregnancy, as it increases the risk of birth defects and developmental disorders in the baby.
4. Caffeine:Too much caffeine can affect the baby’s development and increase the risk of miscarriage or premature birth.

Nausea:Small, frequent meals and avoiding fatty or heavily spiced foods can help relieve nausea.

Heartburn:Avoid large meals and eat slowly. Avoiding spicy and fatty foods can also help.

Constipation:A high-fiber diet with plenty of fruits, vegetables, and whole grains, along with adequate fluids, can help regulate digestion.