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Naturopath
Most people are aware that good nutritional and lifestyle habits are essential during pregnancy. But did you know that the risk of an undersupply of important vital nutrients also exists in most industrialized countries?
A study published in the "Journal of Family and Reproductive Health" in 2013 evaluated the eating habits of 485 pregnant women. It found that only 1.9 percent of the subjects met the fruit and vegetable guidelines for pregnant women. Apparently, pregnant women know that a healthy diet is important for the development of their baby. However, many of them do not know exactly what they should eat during pregnancy. There is also confusion about how many extra calories should be consumed per day, which foods should be avoided during pregnancy and which lifestyle habits promote the well-being of mother and child.
Researchers agree that the first 1,000 days of a child's life - from conception to their 2nd birthday - are absolutely crucial for the prevention of disease in adulthood. Therefore, a healthy diet during pregnancy with a balanced mix of high-quality proteins, healthy fats and complex carbohydrates can help you give your baby a good start in life. In addition, pregnant women have an increased need for certain nutrients that help prevent developmental problems and complications during pregnancy.
You will notice that you will feel more energetic if you follow the nutritional guidelines for pregnant women. The typical malaise will disappear and you will feel confident that you are already doing everything you can for your baby's well-being before it has even seen the light of day.
Scientific research confirms that your baby's health depends on what you eat. Your baby needs to meet its requirements for calories, proteins, vitamins, minerals and fluids through the foods you eat.
Why do you need to adjust your diet during pregnancy at all?
Because you can make an important contribution to your baby's health with the right nutrition.
These include:
In addition, the way you eat during pregnancy also affects your health and well-being. A poor diet can lead to health problems such as digestive issues, fatigue, heartburn, swelling and leg cramps. Many studies show that nutritional deficiencies during pregnancy can lead to some major health problems, such as anemia (iron deficiency that causes red blood cell count to drop) and preeclampsia (high blood pressure that can lead to pregnancy complications).
A healthy diet during pregnancy also helps to prevent gestational diabetes and reduces the risk of premature birth. In addition, women who eat a healthy diet recover more quickly after giving birth. Scientists have shown that certain micronutrient deficiencies can contribute to the development of postpartum depression, in particular a lack of vitamin D, zinc and selenium.
Just because you are now eating for two does not mean that you have to change your diet in any particular way - especially if you are already eating a balanced and healthy diet. The portion size will change a little. You should also include more foods in your diet that contain certain nutrients that have a positive effect on your baby's development and growth. But basically the same recommendations apply as for non-pregnant women.
Here are a few basic nutritional recommendations:
Make sure you have a healthy balance of high-quality proteins, healthy fats and complex carbohydrates. Proteins in particular are very important during pregnancy. They are needed for the formation of tissues and the growth of the baby, especially in the second and third trimesters of pregnancy. Healthy fats, especially DHA, are needed for the baby's development and growth. As long as you are pregnant, you should not follow a diet that categorically excludes certain foods (groups of foods), unless you suffer from a food allergy. Scientific research shows that this increases the risk of micronutrient deficiencies.
You only need to increase your calorie intake slightly during pregnancy. Too many calories are just as harmful as too few or nutrient deficiencies and increase the risk of miscarriage, gestational diabetes and pre-eclampsia. For the baby, the risk of suffering from type 2 diabetes and obesity in adulthood increases. In most studies, pregnant women are recommended to consume an additional 70 calories in the first trimester of pregnancy. In the second trimester it is 260 calories and in the third between 300 and 400 extra calories. However, if you do not exercise much, you will need fewer calories overall. These figures only apply to women who exercise moderately, i.e. walk about 3-5 km per day.
Of course you are allowed to treat yourself from time to time during pregnancy. Especially now you deserve to spoil yourself a little. But keep empty calories to a minimum, because calories are not just calories. Your aim should be to ensure that the calories you eat are full of nutrients and provide you and your baby with sufficient energy. Maybe treat yourself to the ice cream sundae only once a week and not every day... Eat "real" food, such as fresh fruit, instead of sweets.
Do you know Skittles? The company advertises with the slogan "Taste the rainbow" and is not so wrong. However, this does not mean that you should stuff yourself with sweets in every possible color, but rather eat plenty of colorful fruits and vegetables throughout the day. This will provide your body with many different vitamins and minerals. Your plate should be colorful. If you see mainly white and brown foods, this is a good indicator that you are not eating a really healthy diet.
Many women feel overwhelmed when they have to think all day about how to provide themselves and their baby with enough nutrients. That's why you should make it as easy as possible for yourself. If the thought of a plate full of greens makes you feel sick (especially in the early stages of your pregnancy), blend it all up into a delicious smoothie. Cook up a big pot of soup with organic chicken and plenty of vegetables. That way you'll have something for lunch or dinner all week. Anything that makes your life easier will help you to eat healthily.
Water is essential for the formation of body cells and the development of your baby's blood circulation. You also need plenty of water so that your body can transport all the important nutrients to the baby and dispose of waste products. Drink one or two glasses of water with every meal or snack. Always have a full water bottle nearby during the day.
Vegetables should be an important part of every pregnancy. They contain many important nutrients, plenty of fiber and only a few carbohydrates and calories. Green leafy vegetables are particularly beneficial as they contain a lot of <aeisen< a="">calcium and vitamin K - three important nutrients for pregnant women. You should therefore eat spinach, kale, rocket, romaine lettuce, pak choi, cabbage, sareptas mustard and stalked musk as often as possible.</aeisen<>
Broccoli is also highly recommended thanks to its high fiber content, plenty of vitamin C, manganese and magnesium. This also applies to Brussels sprouts, asparagus, carrots, cauliflower, green beans, cabbage, pumpkin and peppers.
Fresh fruit provides you with important nutrients such as vitamin K, vitamin C, vitamin A, vitamin E and fiber throughout your pregnancy. Eat different types of fruit such as blueberries, strawberries, blackberries, raspberries, cherries, mango, papaya, peaches, grapefruit, apples, pears, mandarins and pineapple.
Fresh fruit is an ideal addition to yogurt or oatmeal for breakfast. Mix yourself a delicious fruit or vegetable smoothie or add it to salads for lunch or dinner. Fruit is also the perfect snack between meals.
Eggs, especially egg yolks, are a good source of choline. Choline is very important for your baby's development. Studies show that babies have a higher risk of developing neural tube defects if their mothers do not consume enough choline.
Organic eggs also contain healthy fats, vitamin E, beta-carotene and iodine. Foods rich in iodine play an important role in the diet during pregnancy as they are essential for the healthy growth and development of the baby's brain.
The omega-3 fatty acids DHA and EPA are essential for the healthy neurological and physical development of the fetus. Wild salmon contains these vital omega-3 fatty acids as well as other beneficial nutrients such as vitamin D, iodine, choline, B vitamins, selenium and proteins.
The amino acids from proteins are essential for the healthy development of the baby. You should therefore eat enough high-quality organic meat during pregnancy. Try to eat three portions or 75 g of protein a day. Important sources of protein are organic chicken breast, organic turkey and pasture-raised beef.
Nuts, such as almonds, contain protein, fiber, calcium, magnesium and iron. Walnuts contain omega-3 fatty acids, folate and copper; Brazil nuts contain selenium, phosphorus and vitamin E. Eat plenty of nuts during your pregnancy and increase your nutrient intake.
Seeds are also a good source of protein and fiber and benefit your intestines and the entire digestive tract. Flax and chia seeds provide omega-3 fatty acids, which are not found in fish. These promote the health of your skin, hair and nails during your pregnancy.
Greek yogurt contains probiotics, proteins, vitamin D, omega-3 fatty acids, calcium and vitamin K2. It also provides iodine, which is essential during pregnancy to prevent birth defects and neurological disorders. Kefir also contains many good bacteria that benefit our digestion and promote general health.
Lima beans provide plenty of iodine; chickpeas, kidney beans and pinto beans are high in folate. Field beans contain iron, zinc, copper and vitamin K. Cannellini, adzuki, anasazi and black beans are also very rich in nutrients. Consume these different beans. They are very filling, nutritious and beneficial for you and your baby's health.
Lentils are an excellent source of folate. Folate is essential for the healthy development of the baby. Studies show that eating folate-rich foods during pregnancy reduces the risk of the foetus developing cardiovascular and urinary tract defects. Neural tube defects and cleft lip and palate also occur less frequently.
Whole grains, such as gluten-free oats, quinoa, brown rice and barley, provide complex carbohydrates that are essential for a healthy pregnancy. They also contain B vitamins, which are needed for the development of the fetus, as well as minerals such as zinc, selenium and chromium.
Most prenatal vitamin supplements contain the full spectrum of vitamins and minerals required during pregnancy. When choosing a supplement, make sure that it contains the following nutrients:
Other recommended supplements (if not included in your prenatal vitamins) during pregnancy are:
The recommendations on how you should eat during pregnancy always include statements on which foods and drinks you should avoid as far as possible. Here we give you a brief overview:
Furthermore, you should not smoke or take prescription or over-the-counter medication during this time. If you (have to) take medication, discuss this with your doctor or midwife and find out what effects these preparations have on your pregnancy.
Last but not least, we recommend that you avoid all fake, i.e. industrially processed and refined foods during pregnancy. This includes all ready-made products that are packaged and waiting for buyers on supermarket shelves or in the freezer. These contain tons of additives, preservatives, unhealthy fats, dyes and toxins, all of which can have a negative impact on your pregnancy. Instead, opt for fresh, wholesome foods that provide you with all the nutrients you need.
During pregnancy, it is very important that you avoid stress as much as possible, take care of your well-being, your body and your soul and rest well. Listen to your body. Give yourself a break when you are tired and exhausted. Pregnancy is a time that some women experience as very stressful or when they are plagued by anxiety. Go for long walks, read uplifting books about motherhood, get support from your partner and loved ones and visualize life with your baby.
You should also remain physically active. This will reduce the risk of pre-eclampsia, gestational diabetes and postpartum depression. It will improve your mood, alleviate discomfort, release new energy and strengthen you for the birth. Suitable activities include walking, swimming, pregnancy yoga, cycling and strength training.
Sources (in English):
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Ellsworht-Bowers, E. R. & Corwin, E. J. (2013, February). Nutrition and the psychoneuroimmunology of postpartum depression. Nutrition Research Reviews, 25(1): 180–192., doi: 10.1017/S0954422412000091
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