What To Eat And What To Avoid During Pregnancy

by Khadija MAWHOUB

During pregnancy, you have to put special emphasis on a balanced diet. You are now eating for two and eating during pregnancy naturally also affects the growth and development of your unborn baby.

Healthy Eating Is Important

Healthy eating during pregnancy is important for the health of both mother and child. Everything you consume gets into the baby’s bloodstream via the placenta. But what does healthy eating mean in pregnancy? 

Fruits and vegetables should be on the daily menu, as should meat, fish, whole grains and milk products. They contain the most important nutrients that your child needs for optimal development. Incidentally, the changed metabolism in pregnancy makes particularly good use of nutrients. Healthy eating during pregnancy, therefore, pays off twice.

What Is The Right Time For Having a Baby?

How Much Does a Pregnant Woman Need To Eat

Of course, healthy eating during pregnancy does not mean simply eating more! In the first trimester, you and your baby need around 2000 calories a day, which is as much as you need if you are not pregnant. In the third trimester, however, there are 200 to 300 more calories. That corresponds to about two bananas. A piece of cream cake or chocolate will make you feel good and increase your well-being.

but keep in mind that uninhibited food during pregnancy creates annoying fat deposits that you may find it difficult to get down afterward. On the other hand, you should also be careful with extreme diets, because they can lead to deficiency symptoms in your child.

Don’t Forget To Drink

It is not only food that is particularly important during pregnancy. In contrast to calories, the fluid requirement of a pregnant woman is many times higher than that of other women. Regular drinking is, therefore, an absolute must. Low sodium water is particularly suitable for pregnant women. 

Fruit teas and delicious juices provide a tasty change. Pregnancy problems such as fatigue can be alleviated by sufficient hydration because dehydration leads to an increased feeling of fatigue.

What a Pregnant Woman Should Avoid

1. Alcohol And Nicotine

Alcohol and nicotine use should be reduced as much as possible during pregnancy. Ideally, you do without it, even if there are still divisions about whether occasional alcohol consumption is harmful or not. But everything you eat while you are pregnant ends up in your baby’s bloodstream via the placenta. Blood vessels can narrow due to alcohol or nicotine and jeopardize the optimal oxygen supply. In the worst case, this can lead to miscarriage. Excessive alcohol consumption can also cause malformations, such as fetal alcohol syndrome. 

2. Excessive Coffee or Tea

You should also avoid excessive coffee or tea consumption when eating during pregnancy. While caffeine is not as harmful as nicotine or alcohol, developmental disorders can still occur in large quantities. A study shows that the risk of miscarriage increases enormously if you drink more than six cups of coffee a day. If you don’t want to part with the coffee at all, try a decaffeinated version.

3. Raw Foods

Also, when eating during pregnancy, make sure that you do not eat raw milk products, raw meat, and raw fish and that you wash off fruits and vegetables properly. This reduces the risk of infectious diseases such as toxoplasmosis, listeriosis or salmonella poisoning.

You might like to read 10 Tips To Avoid Pregnancy Sickness

What a Pregnant Woman Should Eat

So that you also know what you should pay attention to in detail when eating during pregnancy, you can find out here which foods are particularly important. 

1. Fruits and Vegetables

So, of course, there should be plenty of fruits and vegetables on your menu. Above all, these ensure an adequate vitamin intake that protects the body against free radicals. Apricots and plums are also particularly suitable for iron intake. You need this to produce hemoglobin, which transports the oxygen in the blood. Since your blood volume doubles during pregnancy, iron is now particularly important. 

2. Carbohydrates

Potatoes, on the other hand, along with pasta and whole-grain bread, are good suppliers of carbohydrates that provide you with a lot of energy in this busy time. 

3. Protein and Calcium

In addition, dairy products should not be missing when you eat during pregnancy. These provide your body with protein and calcium. Your need for protein increases by a good 15 to 20 percent during pregnancy and is very important for muscles, bones, and organs.

 For this reason, you should also eat a lot of meat, fish, and eggs. Calcium, on the other hand, is important for the formation of the bones. If your baby does not get enough of this, it will extract the calcium from your bones and teeth. Fish is also important due to the unsaturated fatty acids that the nervous system needs, whereas meat and seafood provide a good amount of zinc for growth, the immune system, and digestion.


Finally, When eating during pregnancy, you should pay close attention to what you put on your plate. While you should avoid alcohol, nicotine, and caffeine as much as possible, you now have to make sure that the most important vitamins, nutrients, and trace elements are not neglected.

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