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Nutrition during your pregnancy

If you are planning to get pregnant, you need be aware that the correct nutrition can be the decisive key for the development of your child. If you lack certain nutrients before your pregnancy, they will be also missing in your baby. This is because the baby is fed entirely through your blood circulation. At the same time, it is not necessary to “eat for two”- at least not in the first weeks of your pregnancy. Only from the 4th month onwards does your child need additional energy, meaning calories and carbohydrates or fats above your normal intake. And even then you only need to consume an additional 300 calories more a day - a value corresponding to a small cheese sandwich and a banana. Generally, women who get pregnant gain an additional 7 to 18 kilos – weight gain within this range is considered to be “normal”. If you gain significantly more or less than this, then you should consult your doctor.

With the help of our nutrition tips you can eat and drink delightfully as well as healthy! If you wish to get pregnant you should consider the following advice. You need to consume the full range of vitamins, minerals and trace elements to ensure the optimal development of your unborn child.

Read for yourself:

Fruits and vegetables

Although fruits, vegetables and salad contain only a limited value of calories, they provide you and your baby with important fibre and nutrients. After you become pregnant, it is recommended to eat fresh, cleaned and peeled fruits and vegetables. Bananas for instance contain magnesium which is an important trace element for your metabolism. You are also advised to eat legumes such as lentils, peas and beans, which contain a lot of protein. Fresh-squeezed juices are very healthy and important components of your diet during pregnancy. Cooked fruits such as stewed fruit, marmalade or jam and even canned fruit or vegetables include fewer vitamins while containing more sugar and fats. Therefore they are not recommended. You should also avoid unwashed fruits and vegetables in order to reduce the risk of food-borne infections.

Bread, pastries and cereals

In general all wholemeal products contain lots of vitamin B1 and are therefore highly recommendable to pregnant women. Nevertheless you should not exclusively eat wholemeal products, as that can have a negative impact on your intestine function. Instead, you should alternate with white bread once or twice a week. Cookies, cakes, chips, fries or white noodles are also allowed in pregnancy. However, these products are less nutritious than wholemeal products. Furthermore you should abstain from raw cereals (e.g. in fresh muesli) because they can contain chemical pollutants.

Eggs and egg products

Proteins help to form muscles and organs - therefore you have a special need for proteins during your pregnancy. We advise you to eat two or three hard-boiled eggs per week. Pregnant women should not eat raw eggs or any food containing raw eggs such as tiramisu.

Milk and milk products

Milk and milk products contain vitamin B1 that has a positive effect on the heart, nerves and muscles together with vitamin D which is essential for the bone construction. Half a litre of milk a day provides the optimal supply of proteins and calcium. You can take this amount by drinking fresh milk, eating natural yogurt or buttermilk and soured milk. Custards, fruit yogurt or cream quarks are nutrient-poor products but still commendable. During pregnancy it is better avoid raw milk and full-cream milk.

Cheese

Full fat cheese, Edam cheese, Emmental cheese, Gouda and Brie cheese contain nutrients and vitamins. These types of cheese are made of heat-treated milk and thus highly advisable products for pregnant women. If you are pregnant you should avoid eating cheese containing more than 40% fat; cheese made of raw or soured milk as well as all brawn (or head cheese) should be banned from your diet.

Meat

Meat contains proteins, iron and B-vitamins - therefore the German Society of Nutrition recommends eating a daily portion of 100 g meat, or two or three larger portions a week. Well-cooked, fatless meat and poultry contributes to an optimal nutrition. Pregnant women should avoid too fatty types of meat or sausage; liver is in particular not recommended during the first three months of pregnancy, together with all raw meats or meat products such as ground pork or carpaccio.

Fish

Fish not only enables the absorption of iodine, but is also provides proteins. Herring and mackerel are rich in omega-3 fatty acids which can help to reduce the likelihood of miscarriage. Coal fish, codfish and haddock are very healthy sorts of fish. Fish pickled in oil can be eaten in pregnancy, but it is not very commendable. Again, raw fish such as sushi, oysters or shrimps are usually healthy as they contain unsaturated fatty acids and iodine - but during a pregnancy are better avoided due to the risk of adverse contamination.