Pregnancy and nutrition

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What a pregnant woman should eat:

From the 12th to 24th week of pregnancy, the energy requirement increases by approx. 300 kcal/day. This means that the daily energy requirement for an average workload is approx. 2,300 kcal. The reasons for this are

• the increased basal metabolic rate (10% from the fetus, 10% heart and uterus)
• the growth of the fetus, the increased physical strain due to weight gain

 

Important nutrients during pregnancy:

Protein: Milk, dairy products, cereals, pulses, eggs, fish, lean meat and poultry are recommended

Fat: Butter, vegetable oils and margarine with a high proportion of essential, unsaturated fatty acids are recommended. Be careful with hidden fats, e.g. in sausage and cheese

Carbohydrates: Whole grain cereal products, potatoes, fruit and vegetables are recommended; these products also provide fiber

Vitamins and minerals: Milk and dairy products, whole grain products, fruit, vegetables, raw vegetables, potatoes, eggs, fish and lean meat are recommended. Production should be vitamin-preserving.

Folic acid: Wholemeal products, fruit and vegetables are recommended. Folic acid is very sensitive to heat! Is generally recommended before and throughout pregnancy and breastfeeding.

Iodine: Saltwater fish/ocean fish are recommended (freshwater fish have hardly any iodine) or salt containing iodine. This is also recommended before and throughout pregnancy and breastfeeding.

Table salt: Be careful, ready-made foods often contain a lot of salt

Fluid requirement: Also approx. 2-3 liters per day - no alcohol please. Caffeinated drinks such as coffee, black tea or cola should only be consumed in moderation. Beware of hidden calories in whole milk (1 liter contains approx. 650 kcal), soft drinks and some fruit juices.

A balanced wholefood diet is also recommended. The food should be as natural as possible, plant-based foods, milk and dairy products, preferably organically grown. Plenty of fresh herbs should be used for seasoning and honey or other natural sweeteners should be used for sweetening. Industrial sugar should be avoided. Fish and meat twice a week are recommended.

The changes during pregnancy can lead to flatulence. Cuprum/Tabacum ointment (Weleda) helps against flatulence. Apply this to the stomach.

 

What a pregnant woman should not eat:

• Raw meat (e.g. tartare or carpaccio) and raw or smoked sausage products (e.g. salami, raw ham, ground pork sausage and tea sausage) due to the risk of infection from toxoplasmosis, listeria
• Raw milk and raw milk products made from goat's, cow's or sheep's milk must be declared (no Brie or Camembert). Always remove the rind from all types of cheese.
• Non-pasteurized or non-homogenized milk
• Raw eggs and products made from raw eggs (e.g. tiramisu, chocolate mousse, mayonnaise)
• Raw fish (e.g. sushi, smoked salmon, matjes)

• Offal (contains heavy metals)

• Nicotine inhibits child development and contains carcinogenic substances
• Alcohol increases the risk of premature births, miscarriages and stillbirths, child malformations, reduced intelligence

• Colorants and preservatives, they are found in ready-made foods (salads, desserts, etc.)

Please always pay attention to this:

• Keep the fridge clean.
• Always cook all food thoroughly.
• Always wash your hands well.

There is a lot to consider when it comes to nutrition. If anything is unclear to you, please do not hesitate to contact us. These topics are discussed in detail, especially during midwife consultations.