9 tips on proper nutrition for pregnant women

Pregnancy doesn’t have to be a time of deprivation. Many women even feel particularly well, have beautiful skin and simply look “blooming”. Nevertheless, pregnant women should pay attention to a few things, which primarily concern nutrition and digestion.

1. Lots of fiber and enough fluids

Constipation, which often occurs during pregnancy,   can be reduced by consuming enough dietary fiber (whole grain products, vegetables, fruit) and sufficient liquid (more than two liters a day). Dried fruit (dried apricots, plums or figs) is particularly effective for stubborn constipation. Iron supplements promote constipation!

2. Beware of raw animal products

As a precaution, the consumption of raw meat (especially pork), raw eggs and raw milk products should be avoided during pregnancy. Although the probability of an  infection with listeria and toxoplasma is  relatively low, the consequences can be fatal. In general, more attention should be paid to hygiene.

3. Don’t eat for two

Hormone-related cravings often lead to the consumption of larger amounts of food.

• Eating  several small meals can  reduce heartburn  (reflux), which occurs more frequently in pregnant women.
• High-fiber products should be preferred to fatty foods.
• Carbonated drinks should be replaced with non-carbonated ones.
• Lying down immediately after eating should be avoided.

4. Movement in pregnancy

A lot of exercise is also recommended during pregnancy. It promotes blood circulation, relieves tension and improves mood. All sports in which gentle movements dominate, such as swimming, gymnastics, cycling and hiking, are permitted. Regular exercise also reduces the tendency to become constipated.

5. Avoid deficiency symptoms

The complete renunciation of all animal products (strict  vegetarianism , vegans) harbors dangers. The lack of high-quality protein, calcium, iron, vitamins and certain essential fatty acids can lead to deficiency symptoms. If eggs and  milk  are consumed in sufficient quantities, a balanced diet is basically possible. However, iron intake must be closely monitored.

6. Abstinence from alcohol and nicotine

Even small amounts of alcohol can cause serious damage to the unborn child (fetal alcohol syndrome). Therefore, as a precaution, it is important to avoid alcohol altogether during pregnancy. The same goes for nicotine.

7. Beware of caffeine

Consumption of caffeinated beverages should be limited to two cups of coffee  (four cups of black tea) per person during pregnancy  . Excessive consumption leads to unnecessary circulatory strain on the child.

8. Nausea and vomiting

Nausea and vomiting are very common in pregnant women and are not uncommon. Sometimes it helps to eat something small before getting up (rusks, bread, tea).

9. Help with indigestion

If there are digestive problems, such as  flatulence  and a feeling of fullness, the foods that cause it (beans, onions, leeks, cabbage) should be avoided. Certain types of tea (fennel tea or caraway tea) relieve the symptoms.