9 tips for proper nutrition for pregnant women

Pregnancy does not have to be a time of deprivation. Many women even feel very well, have beautiful skin and simply look "flowering". Nevertheless, pregnant women should pay attention to some things that mainly affect nutrition and digestion.

1. Lots of fiber and enough fluid

The constipation that often occurs during pregnancy (constipation) can be reduced by adding enough fiber (whole grain products, vegetables, fruits) and enough liquid (more than two liters a day). Dehydrated fruit (dried apricots, plums or figs) is particularly effective for persistent constipation. Iron supplements promote constipation!

2. Beware of raw animal products

The consumption of raw meat (especially pork), raw eggs and raw milk products should be avoided during pregnancy as a precaution. Although the likelihood of infection with Listeria and Toxoplasma is relatively low, the consequences can be fatal. In general, more attention should be paid to hygiene.

3. Do not eat for two

Hormonal food cravings often lead to the consumption of larger amounts of food.

  • By taking several small meals, the heartburn (reflux) that occurs in pregnant women can be reduced.
  • Fiber-rich products should be preferred to fatty foods.
  • Carbonated drinks should be replaced by non-carbonated ones.
  • Lying down immediately after eating should be avoided.

4. Exercise during pregnancy

A lot of exercise is also recommended during pregnancy. It promotes blood circulation, relieves tension and improves mood. All sports that are dominated by gentle movements, such as swimming, gymnastics, cycling and hiking, are allowed. In addition, regular exercise reduces the tendency to blockage.

5. Avoid deficiency symptoms

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

6. Abandonment of alcohol and nicotine

Even small amounts of alcohol can cause great harm to unborn babies (Fetal Alcohol Syndrome). Therefore, as a precaution, abstain from alcohol altogether during pregnancy. The same goes for nicotine.

7. Beware of caffeine

Consumption of caffeinated drinks should be limited to two cups of coffee (four cups black tea) per pregnancy. Excessive consumption leads to unnecessary circulation burden of 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 (rusk, bread, tea).

9th Help with indigestion

Indigestion, such as bloating and bloating, should be avoided causing food (beans, onions, leeks, cabbage). Certain teas (fennel tea or caraway tea) relieve the symptoms.

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