What diet during pregnancy?

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.

Contents

• What happens if you have a poor diet during pregnancy?
• How you should eat during pregnancy
• The best foods and superfoods
• The best dietary supplements during pregnancy
• What should I not eat during pregnancy?
• Other factors for a healthy pregnancy
• Concluding remarks

What happens if you have a poor diet during pregnancy?

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:

• Organ development: It's amazing that your baby's heart, brain, lungs, liver, kidneys, stomach, intestines and nervous system develop through the food you eat. All these and other organs need important nutrients such as vitamin D and calcium to develop properly.
• Brain development: Your baby's brain develops throughout pregnancy, but matures particularly in the last three months. You need to get enough protein, omega-3 fatty acids and other vital nutrients for this.
• Birth weight: Too few calories and a limited nutrient intake can lead to a low birth weight for the baby and have a negative impact on your child's health after birth. Too many empty calories, on the other hand, lead to excessive growth and body weight and increase the risk of complications during delivery. For example, there is a greater likelihood that a caesarean section will be necessary. Research shows that excessive weight gain by the expectant mother (more than 15 kg) results in a higher birth weight.
• Mental health: Research shows that nutrition during pregnancy and the child's nutrient supply after birth have an impact on the child's mental health. Scientists published the results of a study in the Journal of the American Academy of Child and Adolescent Psychiatry. It states that the increased intake of unhealthy foods during pregnancy increases the risk of emotional and behavioral disorders in children.
• Eating habits: According to scientists in the "Journal of Law, Medicine and Ethics", the choice of food a woman eats during pregnancy has an influence on which foods the infant will accept with the introduction of solid foods. The baby has its first taste experiences even before it is born. It tastes and smells the amniotic fluid. Studies show that a child prefers the foods it knows from its time in the womb.
• Long-term health: Study results in the "Journal of Perinatal Education" show that an inadequate nutrient intake by the mother during the first trimester of pregnancy - the time when rapid cell differentiation and cell division processes are taking place in the embryo and placenta - creates the conditions that make the child susceptible to chronic diseases in adulthood such as diabetes, high blood pressure, stroke and coronary heart disease.

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.

How you should eat during pregnancy

Nutrition during pregnancy

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:

• Eat a balanced diet:

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.

• Do not consume too many calories:

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.

• Keep empty calories to a minimum:

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.

• Eat colorfully:

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.

• Make it easy for yourself:

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.

• Drink plenty of water:

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.

The best foods and superfoods

1. fresh vegetables (especially green leafy vegetables)

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.

2. fresh fruit

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.

3. organic free-range eggs 

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.

4. wild salmon

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.

5. organic meat 

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. 

6. nuts and seeds

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.

7. greek yogurt and kefir

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.

8. beans

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.

9. lenses

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.

10. cereals

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.

The best dietary supplements during pregnancy

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:

• Iron: Pregnant women are often recommended to take iron, which is essential for a healthy pregnancy. Iron plays an essential role in the transportation of oxygen to the tissues. Pregnant women in particular are at high risk of iron deficiency, as the need for iron is much higher during this time. The Center for Disease Control and Prevention recommends a daily intake of 27 mg of iron during pregnancy. Talk to your doctor about taking an iron supplement (in addition to your pregnancy vitamins) after the 20th week of pregnancy. The body's need for this mineral then increases even further.
• Folate (folic acid): Folate is needed during pregnancy to prevent neural tube defects and severe malformations of the brain and spinal cord. Folic acid is the synthetic form of folate found in folate-rich foods. Prenatal vitamins normally contain between 0.8 and 1 mg folic acid. Ideally, you should increase your folate intake three months before pregnancy.
• Calcium: Calcium is essential for the development and formation of your baby's bones. A sufficient supply of calcium reduces the risk of premature birth, low birth weight, bone loss and high blood pressure. Calcium deficiency is dangerous for both the expectant mother and the unborn child. The mineral maintains the function of the circulatory system as well as the nervous and muscular systems. Prenatal vitamin supplements should provide you with 1000 mg of calcium per day.
• Vitamin D: Pregnant women often suffer from a vitamin D deficiency, which is associated with an increased risk of gestational diabetes and pre-eclampsia. For the baby, such a deficiency means a higher risk of a lower birth weight, poor development of the skeletal system, respiratory infections and allergies in the first years of life. The synthesis of vitamin D requires ultraviolet radiation. As this is not always available in sufficient quantities, pregnancy vitamins often contain vitamin D. Studies show that an intake of 2000 to 4000 IU per day is safe for pregnant women.
• Choline: Choline is contained in vitamin supplements for pregnant women, but not in sufficient quantities. You should therefore eat additional choline-rich foods such as eggs, chickpeas, wild salmon, pasture-raised beef and turkey breast. Choline is an important nutrient for fetal development. The mother's body supplies the placenta with plenty of choline. Therefore, she needs to take in enough, ideally through a combination of supplement and diet. Scientific research suggests that inadequate choline intake negatively affects the mother's and baby's response to stress, increases the risk of neural tube defects and cleft lip and palate, and impairs fetal brain development.

Other recommended supplements (if not included in your prenatal vitamins) during pregnancy are:

• DHA (docosahexaenoic acid): DHA is an omega-3 fatty acid that is important for healthy brain and eye development. DHA reduces inflammation - a major cause of complications during pregnancy. If possible, use prenatal vitamins containing DHA or an additional DHA supplement to ensure an adequate supply.
• Probiotics: Scientific research shows that intestinal flora is an important factor in the course of pregnancy. Poor intestinal flora can lead to complications. Evidence suggests that taking probiotics helps to prevent pre-eclampsia, gestational diabetes, vaginal infections, excessive weight gain in mother and child and allergies.

What should I not eat during pregnancy?

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:

• Meat delicacies: These can contain listeria, which can cause miscarriages, infections and blood poisoning.
• Raw or smoked seafood and raw meat: These can be contaminated with bacteria, salmonella or toxoplasmosis.
• Fish with a high mercury content: too much mercury can lead to developmental disorders of the brain. So avoid swordfish, king mackerel, shark and perch.
• Raw eggs: These may contain salmonella, which can lead to developmental disorders in babies.
• Caffeine: Studies provide inconclusive evidence regarding the risk associated with caffeine consumption during pregnancy. Especially at the beginning of your pregnancy (1st trimester), you should avoid caffeine altogether to reduce the risk of spontaneous miscarriage. After that, one to two cups of coffee a day seems fine. However, remember that caffeine has a diuretic effect and removes fluid from the body.
• Alcohol: Studies show that alcohol consumption during pregnancy can lead to serious malformations in the unborn child and have a negative impact on the course of the pregnancy.

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.

Other factors for a healthy pregnancy

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.

Concluding remarks

• 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.
• Your diet during pregnancy has a direct impact on organ and brain development, birth weight, mental health, eating habits and the long-term health of your baby. A balanced, healthy diet also improves the health of the expectant mother and makes her less susceptible to conditions such as pre-eclampsia, gestational diabetes and depression during and after pregnancy.
• Foods with a high content of iron, calcium, iodine, folate, choline, vitamin C, vitamin K, copper and selenium are very important. In addition, protein-rich foods, omega-3 fatty acids, fiber, healthy fats and complex carbohydrates should not be missing. Such foods make an important contribution to the health of mother and child.
• In addition, we recommend taking high-quality prenatal vitamin supplements as well as other supplements containing DHA, omega-3 fatty acids and probiotics. All of these are known to have a positive effect on the health of mother and child.

 

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