Nutrition for me and my baby during and after pregnancy

Regina Graf, the popular saying that a pregnant woman has to eat "for two" is probably outdated?

Yes, insofar as the energy requirement is only slightly increased in the fourth month of pregnancy and increases again slightly from the seventh month onwards.the decisive factor is not the quantity of food - which can lead to an undesirable increase in weight - but the quality, namely an adequate supply of micronutrients. This primarily concerns folic acid, iron, iodine and omega-3 fatty acids.

It is well known that pregnant women should not smoke, but which foods and stimulants should a pregnant woman also avoid to protect her unborn child?

Of course, drugs and alcohol should be taboo. Raw animal foods such as meat, fish, eggs or dairy products can also make you ill and trigger infectious diseases such as toxoplasmosis and listeriosis. These foods should therefore be eaten well cooked.

But dairy products are valuable foods?

Of course, but raw milk is risky. Highly heated or pasteurised milk is harmless.

Is the craving for sour or sweet foods a relatively normal pregnancy symptom?

Such attacks are very individual. Sometimes there is also a sudden change of flavour, so that a woman who preferred savoury foods suddenly craves sweets - or vice versa. The hormonal situation set in motion by pregnancy leads to various changes, so the sense of smell and taste can also change. In addition, the body often reacts with an intense "craving" for something specific when there is a deficiency.

What nutritional guidelines should be observed, especially at the beginning of pregnancy?

Neural tube defects, which can lead to malformations of the embryo in the early stages of pregnancy, have long been a well-known and still topical issue. It is therefore recommended that women who wish to have a child take folic acid supplements at least four weeks before the start of pregnancy - and certainly up to the twelfth week of pregnancy. In the first few weeks of pregnancy, decisive events take place in the area of cell division and the child's predispositions are formed. It is also advisable to double the usual dose of folic acid for adults during pregnancy. In my opinion, if you want to have children, it should also be clarified at an early stage whether the body has any deficiency symptoms.

What do you think of dietary supplements that are supposed to benefit the expectant mother and therefore also her child?

If the mother has a well-balanced diet and the supply of micronutrients is optimal, then this is the best benefit for the child. However, the child's organism has a relatively high energy requirement and therefore also depletes the mother's reserves to a certain extent. Nutritional supplements for pregnant women are therefore certainly useful for many women and provide a good basis for mother and child.

Which nutritional guidelines are important for breastfeeding women?

Basically, the same guidelines apply as during pregnancy. Compared to pregnancy, the protein requirement increases slightly during the breastfeeding phase and the energy requirement increases by around five hundred calories per day - so that the production of breast milk can be boosted. However, the energy intake should not simply be covered with carbohydrates or sweets, but above all combined with proteins - for example a small slice of bread with some cheese or a breakfast egg. During the breastfeeding period, it is also important to ensure a sufficient intake of fluids. Two to three litres a day is advisable. Any more is not recommended as it would have a negative effect on milk production. You can find special breastfeeding teas in pharmacies. However, regular or even excessive consumption of teas made from peppermint or sage is not recommended. These plants, like parsley, are breastfeeding inhibitors.

It is not uncommon for women to go through a depressive phase after giving birth. Are there any nutritional ways to counteract the baby blues?

Here too, hormonal changes play a decisive role. It is certainly helpful if the body is supplied with all the important nutrients. Make sure you eat a seasonal, varied diet with vegetables, fruit, dairy products, eggs, carbohydrates and the occasional meat and fish. It is also important to store and prepare food carefully. You can also add fresh herbs, seeds and kernels to your meals to add flavour and health.

I think it is crucial that affected women know that hormonal changes can affect their mood and that they should not feel guilty if their mood is anything but cheerful. Mums often have the feeling that they always have to function perfectly. However, they are allowed to do something good for themselves from time to time, treat themselves and accept help.

The original article appeared in the pharmacist magazine astrea 9/2019.