Food for two: nutrition during pregnancy

Food for two: nutrition during pregnancy

food for two: nutrition during pregnancy

A healthy diet is of great importance during pregnancy to ensure both the well -being of the mother and the development of the unborn child. In this article we will discuss some important aspects of nutrition during pregnancy and give tips on how a balanced and nutrient -rich diet can be achieved.

The importance of a healthy diet during pregnancy

During pregnancy, the need for nutrients is increased, since the growing baby continuously grows in the womb and requires a high proportion of essential nutrients. A good diet helps the child be sufficiently supplied with all the necessary nutrients and at the same time supports the health of the pregnant women.

energy requirement during pregnancy

The energy requirement during pregnancy varies depending on the individual factors such as the starting weight of the mother and her physical activity. In general, however, an additional energy supply of around 300-500 calories per day during the second and third trimester is recommended.

carbohydrates

Carbohydrates are an important source of energy for the body. During pregnancy, it is important to consume complex carbohydrates such as whole grains, legumes and vegetables because they are slowly processed and keep the blood sugar level stable. Refined carbohydrates, such as those found in sweet and sugar -containing foods, should be avoided because they can lead to fluctuations in blood sugar.

proteins

Proteins are particularly important during pregnancy because they are involved in growth and development of the unborn child. Pregnant women should include protein -rich foods such as lean meat, fish, eggs, dairy products, legumes and nuts in their diet. It is recommended to consume about 75-100 grams of protein every day.

fat

Healthy fats, especially omega-3 fatty acids, are crucial for the development of the brain and the eyes of the baby. These fatty acids occur mainly in fat fish such as salmon, mackerel and sardines. Vegetable fat sources such as nuts, seeds and avocados also contain healthy fats and should be integrated into the diet. Trans fat, which occur in processed foods and fried foods, should be avoided because they can increase the risk of complications.

vitamins and minerals

During pregnancy, it is important to consume different vitamins and minerals to promote the healthy development of the baby. Folic acid, for example, reduces the risk of neural tube defects and can be found in green leafy vegetables, legumes and whole grains. Iron is another important nutrient that is required for the growth of red blood cells and the oxygen transport in the body. Iron -rich foods are red meat, dark poultry, legumes and green leafy vegetables.

liquid supply

Sufficient fluid intake is particularly important during pregnancy to cover the increased need of the body. Water is the best choice to remain re -hydrated. Fruit juices, milk and herbal teas can also be consumed, but the consumption of caffeinated drinks such as coffee and energy drinks should be restricted.

food that should be avoided

During pregnancy there are some foods that should be avoided to reduce the risk of complications. Raw fish and seafood as well as raw or semi -cooking meat should be avoided because they can increase the risk of food poisoning. Unpasteurized dairy products and soft cheese should also be avoided because they can contain listeria that could lead to infections. Alcohol, smoking and the excessive consumption of caffeine should also be avoided because they can have negative effects on the baby.

dietary supplements

In most cases, it is possible to obtain the necessary nutrients via a balanced diet. In some cases, however, the use of nutritional supplements can be recommended. Pregnant women should discuss this with their doctor to ensure that they get the right nutrients in the right amount.

final thoughts

A balanced and nutrient -rich diet during pregnancy is of great importance for the health of mother and child. By consuming a variety of healthy foods and avoiding potentially harmful foods, optimal nutrition can be achieved during pregnancy. It is important to work together with a doctor or a nutritionist during the entire period of pregnancy to ensure that all individual needs are met.