Diet during pregnancy

Diet during pregnancy

diet during pregnancy

Nutrition plays a crucial role during pregnancy. During this time, it is particularly important to eat a balanced and healthy diet to ensure the optimal development of the baby. In this article we will discuss some important aspects of the right nutrition during pregnancy.

Important nutrients during pregnancy

During pregnancy, many nutrients are of particular importance for the development of the baby. Here are some of the most important nutrients that a pregnant woman should consume in sufficient quantities:

1. Folic acid

Folic acid is a B vitamin that is particularly important for the development of the baby's neural tube. It is recommended that women consume sufficient amounts of folic acid before pregnancy to reduce the risk of neural tube defects. Daily intake of 600 micrograms is recommended during pregnancy, for example in the form of nutritional supplements or by eating folic acid -containing foods such as green leafy vegetables, beans and whole grain products.

2. Iron

Iron is an important part of hemoglobin that supports oxygen transport in the body. During pregnancy, the need for iron increases because the blood volume increases and is required for the development of the baby. It is recommended to consume 27 milligrams of iron every day, for example by eating lean meat, poultry, fish, legumes and whole grains. Taking vitamin C can improve the absorption of iron from plant sources.

3. Calcium

Calcium is important for the development of bones and teeth of the baby. Pregnant women should consume about 1000 milligrams of calcium per day. Dairy products such as milk, yogurt and cheese are good calcium sources. Other options include green leafy vegetables, tofu and almonds.

4. Omega-3 fatty acids

Omega-3 fatty acids, especially EPA and DHA, are important for the development of the brain and the eyes of the baby. Pregnant women should eat fat -rich fish such as salmon, tuna or sardines at least twice a week to obtain sufficient amounts of these fatty acids. Vegetarian alternatives are algae and walnuts.

Food safety during pregnancy

During pregnancy, it is particularly important to pay attention to food safety in order to reduce the risk of food infections. Here are some important points that pregnant women should consider:

1. Avoid raw or insufficiently cooked meat

Raw or insufficiently cooked meat can contain pathogens such as listeria or toxoplasmosis that can be dangerous for the unborn baby. Pregnant women should make sure that meat is cooked thoroughly or fried to minimize potential risks.

2. Enjoy seafood with caution

Certain seafood such as mussels, oysters or raw sushi can contain pathogens. Pregnant women should avoid such foods or make sure they come from trustworthy sources in restaurants.

3. Do without raw eggs and products with raw eggs

Raw or only half -cooked egg can contain salmonella that can lead to severe infections. Pregnant women should be careful and avoid raw eggs or products such as mayonnaise, tiramisu or homemade types of ice cream that can contain raw eggs.

4. Soft cheese and non -pasteurized dairy products avoid

Certain types of soft cheese such as Camembert or BRIE can contain listeria that can be dangerous for the baby. Pregnant women should make sure that they only consume pasteurized dairy products.

weight gain during pregnancy

The weight gain during pregnancy is normal and important for the development of the baby. The exact weight gain value depends on various factors such as the starting weight of the woman. An overweight person should increase less during pregnancy than someone who is normal weight. The average weight in pregnancy is usually between 11 and 15 kilograms.

water and liquid supply

It is particularly important to consume enough liquid during pregnancy. Pregnant women should drink at least 8-10 glasses of water every day to meet the body's fluid needs. Sufficient fluid intake helps to maintain the blood volume, to support the metabolism and to prevent constipation.

final thoughts

A balanced and healthy diet is of crucial importance for the optimal development of the baby during pregnancy. The consumption of sufficient amounts of important nutrients such as folic acid, iron, calcium and omega-3 fatty acids can help to reduce possible pregnancy complications and to promote the health of mother and child.

pregnant women should also pay attention to food safety and avoid potentially dangerous foods. Controlled weight gain and sufficient fluid intake are also important aspects of a healthy diet during pregnancy.

More about natural and healthy nutrition can be found in our advisory magazine ein-heilpraktiker.com