Nutrition in pregnancy, there are probably as many opinions as there are pregnant women. Persistent are rumors, that for example, mozzarella should be avoided per se that sharp can harm the baby and that the baby freezes if the pregnant woman eats ice cream. But what is myth and what should you really avoid in pregnancy?
Nutrition in pregnancy means food restrictions, that’s true. But pregnancy does not mean that you must forgo all delicious and every sin. But if one is invited at a party or holiday offers the delicious buffet of the hotel, wondering what you should eat during pregnancy is just latest: “Mayonnaise is allowed?” “Must I leave the salmon?”
To the diet, to make parties and at home worry-free, we have summarized in pregnancy all the important information for expectant moms.
Well intentioned advice about nutrition during pregnancy
If one would follow the whole well-intentioned tips of the family, should probably anything else eat in pregnancy – but twice the amount of. Still, you can hear the nonsensical sentence: “you’re pregnant, you need to eat for two.”
Pregnancy is therefore no longer, but better to eat it, to meet the specific needs of child and mother during pregnancy. You need only about 250 kcal in pregnancy in addition to the usual daily calorie needs – which is equivalent to about a cheese bread and is also only from the fourth month of pregnancy.
Regular meals are important for a healthy diet during pregnancy
In pregnancy, you should eat regularly. Distributed five meals throughout the day (three meals, two snacks in between) are useful: on the one you not too much burdened so your stomach, which already is mauled by the growing belly and the footsteps of the baby during pregnancy. In addition, you hold so the blood sugar at a steady level, which, in turn, can counteract the typical pregnancy nausea and cardiovascular problems.
There are still more reasons why you should pay attention to a regular, healthy diet during pregnancy: to digest better to absorb the nutrients better in the body does not tire the digestive system to prevent bloating or the formation of gastric acid.
Just if you have indigestion or stomach pain, you should divide the meals and take in several stages. Think you’re the best on the principle “three light meals + two snacks per day” and eat as regular times.
Very important for the nutrition in pregnancy: never let out a meal, when it comes!
Different caloric needs during pregnancy
You must take to in pregnancy, so that both you and the baby in the form remains, regularly and in moderation. To ensure that no change is necessary in the first trimester, so until the end of the 12th week of pregnancy. With the second trimester, so with the 13th week of pregnancy, you should eat something more every day so that you also comes in the course of the second quarter on a daily basis about 250 kcal. This is for example a cheese sandwich or a plain yogurt with banana, and one or two tablespoons oatmeal.
Avoids too calorie-containing food and controls weight gain every now and then. A very rapid weight gain can not only lead to exhaustion and fatigue, but increases the risk of high blood pressure (bad for the baby), gestational diabetes or urinary tract infections.
But it is also true: every pregnant woman is different! Strong weight gain must come not from excessive calorie intake or negatively charged: depending on how strong the breasts grow, how much amniotic fluid you have, how much water in the tissue is stored, whether you have held children, how big the baby is and how you’re invested, take you more or less to than other pregnant women. So don’t panic if it sets out quickly a few pounds or the belly is growing quickly. Your Gynecologist periodically checks your weight and if you take too much to logs.
It is more important than weight gain, also, that you don’t take off! In the first months, this can happen ever if the nausea is very strong and it keeps nothing in itself. You should take to slowly but steadily from the 13th week of pregnancy at the latest.Diets are absolutely taboo in the pregnancy! So it hurts only you and the baby.
A balanced diet during pregnancy
Proteins in pregnancy: As a pregnant woman, you need slightly more protein than before. The amount depends on the body weight. 0.8 g protein plus 10 to 15 g of protein per kilogram expected extra. A 65 kg heavy pregnant women should eat according to 62 to 67 g protein a day (65 x 0.8 + 10 or 15). This amount is absorbed easily with a normal, balanced diet. It is so unnecessary, suddenly conscious meat.
Carbohydrates during pregnancy: About 55 percent of food intake should be carbohydrates, which are approximately 250 to 300 g complex carbohydrates simple prefers (such as whole-grain bread instead of white bread, brown rice instead of parboiled rice) and distributed the CARB intake throughout the day. But don’t worry: It may be sometimes a piece of chocolate or an other “sin”.
Fat intake in pregnancy: Fat is not a no-go in pregnancy, finally there are also essential fatty acids. Fats are essential for the development of nerve tissue. But prefers to choose vegetable oils such as canola or olive oil. Animal fats such as butter, cream, lard, etc. you should reduce, but not completely avoid, because they contain among other things, vitamin A and calcium.
Vitamins in pregnancy: It pays attention to a balanced diet, you’re supplied well with vitamins. Dietary supplements are usually unnecessary and should be not taken on their own, but always with the doctor. Only exception: folic acid. Folic acid is essential for the development of the baby in the first weeks of pregnancy. Already when planning the pregnancy you should add therefore daily folic acid. There are folic acid supplements at any pharmacy. Sure to take pure folic acid supplements and let you best what your doctor recommended.
Iron in pregnancy: Many expectant mothers suffer from iron deficiency during pregnancy. The doctor regularly check the value in the blood test. So that it does not even come to a deficiency, you should eat regularly iron-rich foods such as legumes, millet, oatmeal, and meat. That is not sufficient, the doctor will prescribe an iron supplement you.
What foods should be avoided in pregnancy?
All food products that can transmit diseases such as toxoplasmosis and listeria, are prohibited in the nutrition in pregnancy.These include raw or not very well-done meat (Carpaccio), raw or not completely fried by fish (sushi), raw milk (unpasteurized cheese), as well as raw milk product (Brie, Camembert, blue cheese), raw eggs or products containing raw eggs and many sausage products manufactured from raw sausage (such as salami). Caution when self reenlisting mayonnaise or tiramisu: contain usually raw eggs.
But: Industrially manufactured goods, which is not explicitly assigned, that they contain, for example, raw milk, are harmless.Mayonnaise from the glass or the tube, pasteurized mozzarella and tiramisu, which was made from a finished mix, without adding eggs, are critical for example during pregnancy. Pays attention to the table of contents if you are unsure of.
Read more: these foods during pregnancy may not eaten
Dietary supplements in pregnancy
Dietary supplements in pregnancy are necessary or can meet the requirement about healthy nutrition? Silke Restemeyer is recommended by the German society for nutrition (DGE): “a needs-based nutrient intake in pregnancy is possible through a complete and balanced diet, the supply of iron, folate and iodine is excluded. Pregnant and breast-feeding women should iodide after consultation with the doctor and take proven iron deficiency also iron, as well as folic acid daily in the first third of pregnancy. “Under certain circumstances even calcium, magnesium and vitamin D (in consultation with the doctor).”
Also, Silke Restemeyer stresses the important supply of monounsaturated and polyunsaturated fatty acids: “an adequate intakes of Docosahexaenoic acid (DHA) is necessary for a sufficient content of long-chain n-3 fatty acids. DHA fatty acid for human development – the most important n-3 specially during pregnancy is.” During pregnancy, DHA affects the development of the nervous system. In the last third of pregnancy and the first months of life, brain, nerve tissue, and photoreceptors save much DHA.
For a good visual, cognitive and motor development of the child must be an adequate supply of DHA on the placenta and breast milk. The need for n-3 fatty acids is very high especially in the last trimester. Therefore, pregnant women and nursing mothers should record at least 200 mg per day of this fatty acid. This demand can be satisfied through two fatty fish meals a week – if you don’t like it, can talk to his doctor about supplements containing DHA.
Absolute prohibition of alcohol during the entire pregnancy
Alcohol can be harmful to the fetus. It is unclear from which amount of alcohol will leave damage. So there is no risk comes in and follows the recommendations to avoid in pregnancy also on the famous “glass in honor of”! Read more: alcohol in pregnancy
Also the coffee consumption should be reduced. Here are the recommendations: about two cups of coffee a day are safe. But don’t forget that even Cola, black tea, energy drinks and other beverages can contain caffeine!