Nutrition during pregnancy

Pregnancy, an exciting time for all parents. We want to do everything “right” to lay a good foundation for the growing child.

How can we support the health and well-being of the child – and, not to forget, the well-being of the mother – through our daily diet during pregnancy?

Here are a few dos and don’ts to keep in mind. What matters, though, is not to put yourself under pressure. A varied, fresh diet already goes a long way.

Weight gain during pregnancy

During pregnancy the mother gains about 12 kg on average. Because she eats more? Because of a higher calorie requirement? No – in fact, a higher calorie intake is not necessary, especially in early pregnancy. Only from the second trimester onwards should a slightly higher amount of about 200-300 kcal per day be added. That is not much at all: two apples or a handful of nuts already cover these “extra” calories. From the third trimester, a further 200 kcal per day should be eaten.

Much more important is the quality of the food eaten during pregnancy. The focus should be on high-quality, fresh and above all nutrient-rich foods. For the child, it is not the calories but the nutrients that count.

Macronutrients

An adequate intake of macronutrients – carbohydrates, proteins and fats – is important for healthy growth. The priority is the quality and nutrient density of foods. Complex carbohydrates, e.g. from wholegrain products, should therefore be preferred. Animal products should contribute to protein and fat intake only in moderation. Pregnant women also have an increased need for omega-3 fatty acids. They can cover it with:

• seeds (e.g. linseed, sesame, hemp seeds) and their oils

• nuts (e.g. walnuts)

• vegetables such as kale or spinach

Micronutrients

Looking at micronutrients, folic acid is known as the problem nutrient during pregnancy. A deficiency greatly increases the risk of a neural tube defect. It is therefore recommended to take folic acid supplements in the first trimester or to make sure you get more of it from your diet. Large amounts are found above all in:

• green fruit and vegetables
• green leafy vegetables
• fennel or
• avocados
• brassicas
• pulses

Other micronutrients such as iodine or iron should only be taken in addition if a deficiency has been confirmed. Not only a deficiency but also an excess of nutrients can have negative effects on your own body and on the newborn. Iodine and iron are found above all in:

• pulses (e.g. lentils, beans)
• nuts (e.g. pumpkin seeds, cashews)
• seeds and green vegetables (e.g. spinach)

Especially towards the end of pregnancy, calf cramps are common; they can be reduced by eating more magnesium-rich foods or taking supplements. Higher amounts of magnesium are found, for example, in:

• brown rice
• wholegrain products
• sunflower seeds
• bananas and
• broccoli

So what should an everyday diet during pregnancy look like?

The focus should be on a varied, plant-based and above all alkaline diet.

Alkaline foods are:

• all green herbs and salads
• green vegetables (e.g. kale, spinach or courgette)
• fruit (e.g. berries, apples, figs) and
• nuts such as almonds

Traditional Chinese Medicine (TCM) and Ayurveda recommend above all warming dishes such as soups and stews. A nourishing broth provides plenty of nutrients and energy. Root vegetables in particular support the immune system and have a grounding, calming effect. Stress should be reduced as far as possible, so your diet should also aim not to raise stress levels any further.

Don’ts during pregnancy

And now for the “don’ts” during pregnancy.

Anything that stresses the body and promotes inflammation should be reduced during pregnancy.

Sugar, coffee, red meat and also dairy products can promote inflammatory reactions in the body and should therefore only be consumed in moderation.

• Caffeine and anything the body has to detoxify should be kept to a minimum. The growing embryo has limited capacity to detoxify, so breakdown happens only very slowly. A maximum of 2 cups of coffee, black tea or green tea is recommended.
• Sugar should be cut down significantly during pregnancy, as high consumption can affect the child’s cognitive abilities. Gestational diabetes can also develop as a result of increased consumption. But don’t worry, sugar of course does not have to be cut out of your diet completely. Industrially added sugar in particular should be avoided, though. Go for natural sweeteners such as honey or dates instead. The fructose content of fruit should not be underestimated either; smoothies in particular lead to a higher intake. Reducing sugar is especially important in the final stage of pregnancy, as it makes birth easier.
• Dairy products do provide many minerals and trace elements, but according to TCM they weaken digestive strength and can lead to a build-up of mucus in the body and therefore additional exhaustion. Dairy products also contain hormones, which we take in on top and which can affect our hormonal system.
• Eating meat and sausage products also goes hand in hand with an increased intake of hormones. Raw or almost raw meat, sausage products and fish in particular should be avoided. In general, raw food carries a higher risk of ingesting various bacteria and parasites.
• As already mentioned, mainly warm or warming foods should be eaten. However, spicy foods and dishes should be avoided. They are not warming but heating – yes, there is a clear difference. The child already carries a lot of heat, and this should not be intensified further by adding spicy things such as chilli, dried ginger or too much pepper. Spicy food can also cause complaints such as nausea, heartburn and constipation. To ease these symptoms it helps, for example, to chew fennel seeds after meals or to enjoy a linseed tea.
• Frozen, cold food and drinks should also be avoided, as they cool from the inside and reduce digestive capacity.

According to TCM and Ayurveda, what matters is strengthening digestive power, the centre, in order to provide enough energy for the growth of the baby.

Pregnancy is a wonderful time, often with ups and downs, in which we want to find our balance. Our diet alone can contribute a lot towards achieving more balance and therefore more well-being.

If you would like to learn more about the right diet for you, feel free to contact Isabella Breisch (nutritionist).