Here we have put together all the things you should consume during pregnancy as well as those you should rather avoid for the well-being of your child.
You should now eat plenty of fruit and vegetables, ideally 6 portions a day! It is best if you cook the vegetables in a steam cooker; salads should be washed thoroughly. Use fresh fruit and vegetables as far as possible and consume them soon after purchase.
However, even if your diet is varied, it can be difficult to safeguard your supply of folic acid and iodine, both of which are highly important during pregnancy. Experts thus officially recommend taking folic acid supplements (such as Folio®forte and Folio®).
Try to ensure that you establish a regular eating routine and, as far as possible, eat around five smaller meals over the course of the day. This is healthier for your stomach and is also helpful if you are suffering from pregnancy-related nausea.
Wholemeal products are now particularly important, as they are rich in vitamins and dietary fibres. They are also a good source of the B vitamins such as folic acid and vitamin B6. And don’t forget: You have a much greater folic acid requirement during pregnancy.
A word about potatoes: They are a very rich source of vitamins, minerals and dietary fibres!
Meat is the most important source of iron and vitamin B12. It is totally sufficient if you eat lean meat which has been prepared with little fat around twice a week during pregnancy. And remember to always cook it through thoroughly!
Try and buy selected organic meat products for the sake of animal welfare and to ensure meat quality.
Oily saltwater fish such as mackerel, herrings, sardines or salmon are rich in iodine. This is an important mineral for your child! Furthermore, these types of fish contain plenty of vitamin D and DHA.
However, you should under no circumstances eat raw fish (sushi) during pregnancy. You should also be cautious about eating carnivore fish such as tuna or swordfish, as they are at the end of the maritime food chain and demonstrate a high toxin level.
Anyone suffering from thyroid disease should be very conscious about iodine intake. To ensure that you still cover your folic acid requirement without taking additional iodine, you can use the following alternative products: Folio®forte iodine-free / Folio®forte iodine-free+D3 or Folio®iodine-free / Folio®iodine-free+D3.
Low-fat milk and dairy products are an absolute must during pregnancy. Consume plenty of them, so that you have an adequate supply of calcium, iodine and other minerals. A glass of milk in the morning and a piece of wholemeal bread with cottage cheese or a yoghurt are ideal, for example.
You should note, however, that products made from raw milk such as Camembert or Limburger cheese are absolutely taboo during pregnancy! These foodstuffs are subject to labelling (“made from raw milk”). Mozzarella and feta (do not buy from open containers!) are nowadays mostly completely or partially made from pasteurized cow’s milk. Just to be sure, you should always take a look at the list of ingredients.
Drink plenty ‒ at least two litres a day! However, you should avoid sugary drinks and freshly pressed juices from juice vendors. You should also avoid tonic water, as it contains quinine. It is best if you drink water, diluted fruit juice and unsweetened herbal or fruit teas.
Drinks containing caffeine such as coffee, green or black tea should only be consumed in moderation (2-3 cups a day are OK), or they should be avoided altogether.
Remember: Alcohol, nicotine and of course all other drugs are an absolute no-go during pregnancy. So avoid alcoholic beverages, cigarettes & Co. at all costs!
All raw foodstuffs may contain germs which are harmful to your child. You should therefore avoid these during pregnancy, even if you crave a savoury salami sandwich or a bowl of tiramisu. The following foods are taboo:
- Pork tatare, steak tatare, carpaccio
- Innards (these often contain large amounts of contaminants)
- Sushi, sashimi, semi-raw tuna, smoked salmon
- Raw milk and raw milk products (subject to labelling)
- Sheep’s cheese or mozzarella from open containers
- Soft-boiled eggs, mayonnaise
- Tiramisu, chocolate mousse, zabaione
- Soft ice cream
If you are suffering from nausea or even vomiting ‒ particularly during the first trimester of pregnancy ‒ it is recommended that you eat a crispbread before getting up in the morning. Avoid fatty and highly spiced food, and eat several small meals over the day. You can find other helpful tips under Pregnancy-related nausea.