Healthy eating tips for pregnancy: a comprehensive guide

The eating habits of pregnant women are notorious and contribute significantly to weight gain during pregnancy. Nutrition during pregnancy also serves to nourish the embryo. This makes the intake of nutrients such as folic acid and healthy food a must for the expectant mother. Other foods are taboo; caution is advised, for example, when consuming coffee during pregnancy.

For outsiders, few things are as closely associated with pregnancy as the strange eating habits of pregnant women. Legends range from a craving for pickled cucumbers to a preference for adding ketchup to pudding. In most cases, however, the changes in habits are not as spectacular as television and adverts make them out to be. Nevertheless, while one woman temporarily loses her appetite for sweets, another suddenly wants meat on her plate every day.

But caution is advised! The energy requirement only increases slightly and the cravings quickly lead to uncontrolled weight gain during pregnancy. The hormone beta-hCG (beta-human chorionic gonadotropin) makes some pregnant women feel nauseous, while others feel very hungry: first crisps, then biscuits, then bread with liver sausage and honey - sweet is followed by savoury and so on.

This is not surprising, as 925 g protein, 3,825 g fat, 30 g calcium, 565 mg iron, 100 mg zinc and many other nutrients are needed to build up foetal tissue, placenta, amniotic fluid, uterus and mammary tissue by the end of the pregnancy. A varied diet and sufficient fluid intake are important to ensure that your child is optimally nourished. Instead of the usual coffee, a fruit or vegetable snack is a better alternative.

If the diet is balanced, you can almost completely dispense with food supplements. The exception is folic acid, which is important for pregnant women but is often inadequately supplied to the body through food.

Diets should be taboo during the entire pregnancy. There is still time to achieve your dream figure after pregnancy. Only women who suffer from gestational diabetes should adhere to the doctor's exact dietary guidelines. For everyone else: fats and oils (in small quantities) are just as much a part of a healthy diet as cereals and dairy products. Bon appetit!

Pregnancy demands a lot from you on all levels. The growing belly, hormonal changes and the embryo pressing on your organs are just a few aspects. You can support your well-being from the first to the last week of pregnancy with a healthy and balanced diet. The following basic principles have proven to be particularly helpful:

Spread the food over many, but small meals.
Eat slowly and chew well.
Avoid very fatty and spicy foods.