Sure, you want to get through pregnancy healthy and in top shape with your baby in your tummy. With these nutritional tips, you can easily do it!

Pregnancy means feeding yourself for two. The choice of food impacts not only the mother-to-be and her body, but also the new life in her tummy. Correct nutrition is therefore all the more important during pregnancy.

But what does “proper nutrition” mean? How does it look in the different trimesters? What is generally allowed, what should be avoided? And should the diet be adjusted if the expectant mothers do sports during pregnancy? Here you will find the most important initial information and tips on nutrition and pregnancy.

Pregnancy: what changes in the body

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Cravings, tiredness, nausea – most expectant mothers get to know these companions during pregnancy. What to look out for in the different trimesters :

How does the body change in the first trimester of pregnancy?

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The first 12 weeks of pregnancy are used for organ formation in the fetus. During this time, hormones play an important control function in the multitude of remodeling processes. At the same time, the hormonal changes are responsible for nausea, cravings, and mood swings. Almost all pregnant women are affected by morning sickness in the first trimester. This can lead the expectant mother to malnutrition, in particular to overeating. Now small meals and a balanced choice of food are important. A little tip: Ginger tea can help against nausea.

How does the body change in the second trimester of pregnancy?

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From the fourth month of pregnancy onwards, the maternal organism runs at full speed in order to ensure that the child is optimally supplied with oxygen and nutrients. In the following weeks, the organs will grow to function, and the fetus will increase in weight and size. Overall, an additional supply of energy is desirable and at the same time, a weight gain of 250 g per week. The quality of the food also plays an important role. Fortunately, morning sickness has now ceased for most pregnant women, and a normal breakfast is possible again.

How does the body change in the third trimester of pregnancy?

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Heartburn often occurs where nausea left off. Particularly if the unborn baby presses on the stomach or hormone-related acidification of the stomach occurs. Small meals, easily digestible food, fewer spices, and avoiding coffee, black tea, and fruit juices help to avoid this. On the other hand, warm water, potatoes, and carrots have a calming effect on the stomach. Even milk is suitable for the symptoms.

What else can happen in the body shortly before the birth?

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Because of the increased weight load, pregnant women often have to struggle with back problems, muscle cramps, and water retention at the end of the pregnancy. A regular alternation between exercise and physical protection usually helps. Raise your legs every now and then. Swimming, for example, is ideal as a sport. Home remedies like an apple and rice day can help counteract water retention.

Which nutrients are important during pregnancy?

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The dietary recommendations for pregnant women do not differ in terms of macronutrients from those for the general population. However, there is an increased need for essential micronutrients such as folic acid, vitamin D, iron, and iodine during pregnancy. Their recommended intake exceeds normal requirements. A balanced composition of food and an adequate supply of critical nutrients has been shown to reduce the incidence of congenital malformations.

Which vitamins are particularly important during pregnancy?

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Of the micronutrients, folic acid is one of the most important B vitamins in amino acid metabolism and DNA synthesis during pregnancy. In addition, vitamin D is of particular importance for bone metabolism.

What do you have to look out for in protein during pregnancy?

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The proportion of proteins in a pregnant woman’s diet should correspond to the usual recommendations of around 15% for women of childbearing potential. These macronutrients should be covered by animal and plant foods. This includes meat, fish, eggs, dairy products, nuts, and legumes. Vegan nutrition is not recommended for pregnant women in order to avoid possible nutritional deficiencies.

Diet During Pregnancy?

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You should not go on a diet during pregnancy. Because right now, a balanced diet is required to avoid nutrient deficits.

How do I avoid being overweight during pregnancy?

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Excessive weight gain during pregnancy is linked to gestational diabetes and high childbirth weights. Your physical activity and diet play an important role here. Simple rules can be observed: at least five servings of fruit and vegetables a day, use unsweetened drinks such as water and tea to quench your thirst, choose whole grain products, avoid ready-made products and fast food, and get enough exercise every day.


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