Eating during pregnancy: what is allowed and what is not?

Pregnancy is undoubtedly a magical time, but it comes with many uncertainties. Mothers-to-be are particularly concerned with questions about healthy eating. What can I eat during pregnancy, and what not? How can I best care for my child and myself? We answer these and similar questions below.

Healthy eating during pregnancy

Many expectant mothers wonder when they should start paying attention to their diet. After all, the first few weeks are already essential for the baby’s healthy development. So when does it become necessary to change your diet in early pregnancy?

Proper nutrition for pregnant women is undoubtedly important. However, it is by no means a question of following a strict diet plan. Instead, the focus is on a healthy and varied diet that provides mother and baby with all-round care that is adapted to the respective needs during the pregnancy.

So what should a pregnant woman eat? It’s important to know that while energy needs increase a little during pregnancy, the mother-to-be doesn’t need to “eat for two.” It is more important to consider the increased nutrient requirements. A healthy and balanced diet during pregnancy is essential to ensure an adequate supply of vitamins and minerals. 

A deficiency can negatively affect the development of the baby. However, the intake of dietary supplements should be discussed with the doctor treating you. 

In addition, it is essential during pregnancy to prevent foodborne infections. Appropriate hygiene must be observed when storing and preparing food. Pregnant women should also avoid certain foods.

 

Food pyramid for pregnant women: what you should eat!

The standard food pyramid is also recommended for pregnant women. However, with minor adjustments, as energy and nutrient requirements increase during pregnancy:

1. Vegetables, legumes and fruit: At the beginning of pregnancy, three servings of vegetables or legumes and one or two servings of fruit daily make sense. An additional portion should be on the menu starting the 13th week of pregnancy (WS). A handful is considered a measure of a serving.
2. Cereals and potatoes: In early pregnancy, four portions of cereals, bread, pasta, rice or potatoes should be integrated into the diet daily. It makes sense to rely on complex carbohydrates – i.e. to use whole grain products if possible. From the 13th week of pregnancy, an extra portion a day is also advisable here.
3. Milk and milk products: At the beginning of pregnancy, three servings a day are sufficient. However, from the 13th week of pregnancy, the need for protein and calcium increases, so an extra portion makes sense. Low-fat products are excellent. Alternatively, the mother-to-be can also have an additional portion of lean meat, fish or eggs – but please do this weekly, not daily. 
4. Meat, sausage, fish and eggs:  During pregnancy, one or two portions of fish and no more than three portions of lean meat or sausage should be on the menu every week. Up to three eggs a week are also OK.
5. Fats and oils: It makes sense to rely on vegetable oils, nuts and seeds and to avoid spreadable, frying and baking fats if possible. Up to the 28th week of pregnancy, one or two tablespoons a day are sufficient; after that, it should be about one tablespoon more. 
6. Fat, sweet and salty: Whether pregnant or not – white flour, fat, and sugar should rarely be on the menu. Sugary drinks should also be taken into account. 
7. How much should pregnant women drink? Sufficient fluid intake is essential during pregnancy. At least 1.5 litres of water or unsweetened drinks such as tea or fruit and vegetable juices should be distributed throughout the day. Incidentally, liquid needs increase by around 250 millilitres a day during breastfeeding.

Important nutrients during pregnancy

Proper nutrition during pregnancy guarantees optimal care for mother and child. In some cases, it may make sense to take dietary supplements. However, this should always be clarified with the doctor treating you. The following nutrients are essential for the development of the baby:

• B vitamins (especially folic acid and vitamin B6 )
• Eisen
• Iodine
• calcium
• Magnesium
• Vitamin A
• Omega-3 fatty acids
• Omega-6 fatty acids

 

B-Vitamine

Folic acid and vitamin B6 are essential in the group of B vitamins. Folic acid prevents neural tube defects (“open spinal cord”) and plays an important role in early pregnancy. In addition, it positively affects the immune and cardiovascular systems of the expectant mother. Green leafy vegetables, lettuce, cabbage, nuts, eggs or whole grains contain vast amounts. Taking a supplement (nutritional supplement) of 400 micrograms of folic acid per day is already expressly recommended when trying to have children and during the first twelve weeks of pregnancy.

Vitamin B6 positively influences the metabolism, nervous and immune systems. Meat, fish, whole grains, green vegetables and bananas contain a considerable amount.

Eisen

Not only is iron necessary for the excellent development of the fetus, but the requirement is also increased during pregnancy with a recommended amount of 30 milligrams per day. Iron-rich foods such as meat, pumpkin seeds, lentils, amaranth, soy or millet are best eaten with vitamin C. This promotes iron absorption. In some cases, it is necessary to supplement iron. However, this should always be done in consultation with the doctor and based on the blood values.

Iodine

Iodine is essential for the baby’s physical and mental development. It is found, for example, in green leafy vegetables, nuts, broccoli, mushrooms or sea fish. In addition, table salt is usually iodized. The German Society for Nutrition (DGE) currently recommends a supplement of 100-150 micrograms of iodine per day for pregnant women in addition to regular nutrition. This should be done in consultation with the doctor.

 

calcium and magnesium

The need for calcium and magnesium increases during pregnancy. First and foremost, the minerals serve to build bones in the child. To be able to absorb calcium well, an adequate supply of vitamin D is also essential.

Milk, dairy products, green vegetables, and berries and nuts contain a lot of calcium. Magnesium can be found in oatmeal, rice, legumes, Swiss chard, pumpkin seeds or sesame. 

Vitamin A

The need for vitamin A increases above all from the fourth month of pregnancy. It is used for cell formation in the child and contributes to the maturation of the lungs. There is a lot of vitamin A in the offal – especially the liver. Milk, dairy products and eggs are also good sources of vitamin A. In the first few weeks of pregnancy, however, an overdose of vitamin A can quickly become dangerous and cause deformities – less is more here.

Omega-3 fatty acids and Omega-6 fatty acids

Omega-3 and omega-6 fatty acids are essential for cell structure and brain and nervous system development. Pregnant women should rely on healthy fats such as coconut, olive, linseed, walnut, or sea fish. However, not every fish is recommended during pregnancy, as some species, such as tuna or halibut, have an exceptionally high pollution level.

 

What not to eat during pregnancy?

There are some foods that pregnant women should avoid eating to avoid threatening fetal infections. The primary risk is raw, perishable or contaminated food.

Specific pathogens cause illnesses that are hardly significant without pregnancy but can cause severe damage to the health of the unborn child and can even be fatal. The diseases toxoplasmosis and listeriosis are particularly noteworthy. However, salmonella infection can also lead to complications.

Pregnant women should avoid risky foods and be particularly careful with hygiene in the kitchen.

So, what not to eat when pregnant? Raw or semi-raw animal products, in particular, pose an increased risk. The following should, therefore, be eliminated from the menu :

• raw milk and its products
• raw or undercooked meat
• raw or smoked sausage products
• raw or semi-raw fish and seafood
• Foods that contain raw or semi-raw eggs, such as tiramisu

In addition, due to the high levels of heavy metals, avoiding some types of fish is better.

Can you eat fish when pregnant?

Raw, smoked or air-dried fish and raw seafood should be avoided during pregnancy. If fish and seafood are sufficiently heated – i.e. cooked, well-done, roasted or deep-fried – enjoyment is usually not a problem for pregnant women either.

However, caution is advised with fish species with high heavy metal loads (especially mercury). These can hurt the development of the nervous system and brain. Sea fish such as tuna, swordfish, halibut or perch should be avoided during pregnancy. On the other hand, varieties such as herring, sardines, anchovies or wild salmon are harmless.

Can you eat mozzarella when pregnant?

Pregnant women’s milk products should be heated to a high temperature or pasteurized. Otherwise, the probability of an infestation with Listeria increases. The bacteria cause the listeriosis above. Likewise, the probability of coliform bacteria or salmonella in raw milk products increases.

Soft cheeses such as Camembert, Gorgonzola or Roquefort, authentic feta, buffalo mozzarella, pickled cheese or cream cheese from open jars are often made from raw milk. Here, asking or taking a closer look at the label makes sense.

Even during pregnancy, you don’t necessarily have to do without mozzarella and sheep’s cheese. Many products available in the supermarket are made from pasteurized cow’s milk and can therefore be eaten without hesitation.

 

Can you eat ice cream when pregnant?

Open ice cream should be consumed with caution during pregnancy. Necessary hygiene measures and continuous cooling are not always guaranteed. This increases the likelihood of pathogens. In addition, some varieties contain raw eggs. So you are safe if you reach for industrially produced ice cream from the supermarket and carefully check the ingredients list.

Can you eat honey when pregnant?

 It is safe to consume honey during pregnancy. Listeria cannot multiply in honey simply because of the high sugar content in combination with the antimicrobial ingredients. 

However, infants in the first year of life should never be fed with honey. The bacterium Clostridium botulinum can cause severe damage due to the still immature intestine.

Eating during pregnancy: pay attention to hygiene

As already mentioned, conscientious hygiene is just as essential to reduce the risk of foodborne infections during pregnancy:

1. Fruits and vegetables should be thoroughly cleaned under running water.
2. Hand hygiene is essential when preparing meat and fish. 
3. In addition, used kitchen utensils must be carefully cleaned afterwards. 
4. Perishable foods should also be stored in a cool, dry place and used quickly.

 

More tips for a healthy diet 

Pregnant women should also keep the following tips in mind:

1. Alcohol is taboo during pregnancy; this also applies to wine in the meal. Alcohol has no place in sweets or baked goods either. This is because it is not entirely overcooked. A residue remains and thus poses a risk for the baby. 
2. Warming up food is generally not a problem during pregnancy if this is done as quickly as possible and only once.
3. Of course, there is nothing wrong with going out to eat. In case of doubt, however, you should ask the staff about questionable ingredients.
4. And, of course, there is nothing wrong with eating spicy food during pregnancy – provided it is well tolerated and does not cause heartburn.