Nutrition

Nutrition principles during pregnacy

Contrary to popular belief that during pregnancy you have to “eat for two”, your energy needs actually only increase slightly. The average energy requirement is therefore 2000-2200 kcal per day, in the last few weeks 2200-2500 kcal per day. The best way to eat is to eat five to six small meals throughout the day. The diet consists of three main nutrients: carbohydrates (eg sugar, bread, potatoes), proteins (eg meat, vegetables) and fats (eg butter, sausage). A pregnant woman has different nutritional needs. To ensure an uninterrupted pregnancy, the diet must be adapted to these nutritional needs.

Liquids Drink 1-2 liters of liquid per day, preferably in the form of unsweetened drinks, e.g. drinking/mineral water or fruit/herbal tea. Caffeine passes through the placenta into the baby's bloodstream and causes a deterioration in the supply of oxygen and nutrients. Therefore, drink caffeinated beverages (coffee, black/green tea, ice tea, cola drinks and energy drinks) in moderation. However, you can enjoy two cups of coffee or tea a day without any problems.

Vegetable/ Fruits Enjoy at least five portions of vegetables, salad and fruit every day. If you eat these foods raw, cooked and in many different colors, you will support a good supply of vitamins, minerals, secondary plant substances and dietary fiber.

Cereal Products Starchy foods such as rice, pasta, bread and potatoes are part of every main meal. The amount depends mainly on how much exercise you do.

Meat/ Fish/ Poultry/ Eggs Meat, fish, poultry, pulses and eggs supplement your diet with high-quality protein. The development of the child requires protein. As the mother's blood volume increases and the child's blood must be produced, you need around 30 mg of iron daily (twice as much as non-pregnant menstruating women). A regular intake of meat and eggs helps to cover the increased need for iron. Other sources of iron include whole grains, legumes and green vegetables.

Dairy Products Milk and dairy products provide not only protein but also calcium. Include four portions of milk (2 dl), yogurt (1 cup), quark/cottage cheese (200g) or cheese (30-60g) in your diet every day. Since the fetus's skeleton and teeth need to be built up, considerable amounts of calcium are needed during pregnancy (1200g calcium per day).

Carbohydrates Whole grain products are particularly good for carbohydrates, as they have a high fiber content and can therefore prevent or relieve constipation caused by pregnancy. It is also important to drink plenty of fluids so that the fiber can swell and thus speed up digestion.

Protein Since protein is needed to build body substance, the protein requirement is increased during pregnancy. From the 4th month onwards, a protein intake of 1.3 g of protein per kg of body weight is recommended. A combination of animal and plant protein is good, as animal protein is of higher quality than plant protein, but usually has a high fat content.

Fat The need for fat is not increased during pregnancy. However, care should be taken to ensure a sufficient intake of linoleic acid, which is mainly found in vegetable oils. Reducing animal fats also has a positive effect on elevated blood lipid levels.

Nutritional Supplements Basically, taking a vitamin and mineral supplement is never a substitute for a healthy, balanced diet. During pregnancy, folic acid and iron are particularly important. A general recommendation cannot be made, as it depends on your eating habits.

Here are the most important trace elements and vitamins for you:

• Calcium : Milk, yoghurt, soft cheese, hard cheese, almonds, kale, raw calcium-rich mineral water
• Iron: Meat (veal, beef, pork), lentils, wholemeal bread, oat flakes, chicken egg (egg yolk), dark green vegetables
• Magnesium: Sunflower seeds, red beans, dark chocolate, oat flakes, whole grain pasta, whole grain products
• Folic acid: Wheat germ, white beans, spinach, kale, liver (max. 1-2 servings per month)
• Vitamin B6: Potatoes, lentils, brewer's yeast, trout, spinach
• Vitamin C: Peppers, raw Kale, cooked, broccoli, steamed Strawberries, oranges

Folic Acid The vitamin folic acid is of fundamental importance for the most elementary life processes, especially for cell division. Without folic acid, there is no cell proliferation. If the folic acid intake is too low, there is a risk of embryonic malformations, especially spinal cord defects. Folic acid is particularly important in the prevention of neural tube defects (e.g. spina bifida). An additional dose of folic acid can reduce the risk of this disease by 60-75%. Since the neural tube is already closed in the 6th to 8th week, it is recommended that the intake of folic acid be increased before conception in planned pregnancies. Kale, Brussels sprouts, cauliflower, spinach and egg yolk are particularly rich in folic acid. Additional medicinal support is also possible. Since folic acid is only present in small amounts in food and is easily destroyed during preparation, the 800 micrograms that pregnant women should consume daily are rarely reached.

Vitamin B The need for B vitamins is usually slightly increased. Whole grain products, milk, brewer's yeast, fish, meat and some vegetables are particularly recommended.

Vitamin A / Beta-carotene Although the need for vitamin A is slightly increased, too much of this vitamin can lead to deformities in the infant. The recommended daily intake is 0.8 mg. There is no risk of overdose when consuming provitamin A (beta-carotene). This occurs in all yellow-orange vegetables, especially carrots. Provitamin A is also found in abundance in spinach, fennel, leeks, broccoli, chicory and chard.

Iron The need for iron is increased during pregnancy because the fetus also needs iron to build up the blood pigment. Although iron absorption is increased during pregnancy and menstrual blood is eliminated, many women develop iron deficiency anemia in late pregnancy. Animal products are particularly rich in iron.

Iodine There is an increased need for iodine during pregnancy. The salt intake should be 6-8g per day, which corresponds to our general eating habits. However, the use of iodized table salt can only cover part of the requirement during pregnancy, which is why an additional 150µg of iodide should be consumed, provided there is no thyroid disease. This can be covered by regularly eating sea fish such as cod and plaice twice a week. If this is not possible, iodine can be taken medicinally throughout the pregnancy