Proper nutrition during pregnancy ensures the healthy development of your baby and supports the mother’s energy levels and general health. The right nutrients during pregnancy strengthen the immune system, prevent possible pregnancy-related complications and accelerate postpartum recovery.

Basic Principles for Nutrition in Pregnancy

1. Adequate Calorie Intake

Pregnancy may require slightly more calories than usual. However, this does not mean eating for two! It is usually recommended to take in about 300-350 extra calories a day during the second and third trimesters of pregnancy.

2. Pay Attention to Protein Consumption

Protein is essential for brain development, muscle building and cell renewal. Daily protein requirement increases during pregnancy.

• Recommended daily amount: 70-100 grams of protein
• Protein sources: Chicken, fish, eggs, legumes, milk and dairy products, plant proteins such as tofu.

3. Consume Healthy Fats

Omega-3 fatty acids are critical for a baby’s brain and eye development.

• Sources of healthy fats: Walnuts, almonds, chia seeds, oily fish such as salmon and olive oil.

4. Vitamin and Mineral Support

Vitamin and mineral intake becomes much more important during pregnancy. In particular, the following nutrients are vital for both mother and baby:

• Folic acid: A vitamin critical for the development of babies’ spinal cord and nervous system. Folic acid deficiency can lead to serious health problems such as neural tube defects.

  • Sources: Green leafy vegetables, legumes, whole grains, orange juice.

• Iron Iron deficiency in expectant mothers can lead to problems such as fatigue and anemia.

  • Sources: Red meat, chicken, fish, spinach, lentils.

• Calcium: Very important for bone and tooth health. During pregnancy, the baby receives calcium from the mother to ensure bone development.

  • Sources: Milk, yogurt, cheese, calcium-fortified vegetable milks.

• Vitamin D: Strengthens bone health and the immune system.

  • Sources: Sunlight, salmon, egg yolk.

5. Drink plenty of water

The body’s need for fluids increases during pregnancy. Drinking enough water on a daily basis reduces edema, facilitates digestion and generally helps to eliminate toxins from the body.

• Daily water consumption: 2.5-3 liters of water (estimated)

Which Foods Should Be Avoided During Pregnancy?

Some foods during pregnancy can harm the health of mother and baby. These are:

• Raw or undercooked meat and seafood (e.g. sushi): May increase the risk of infections such as toxoplasma, listeria and salmonella.
• Unpasteurized milk and cheese: Risk of Listeria bacteria.
• Fish with high levels of mercury: Fish such as swordfish, shark and mackerel can have high levels of mercury, which can harm the fetus.
• Caffeine Excessive caffeine intake can cause low birth weight. It is recommended to limit caffeine intake to 200 mg per day.
• Alcohol Drinking alcohol during pregnancy can lead to fetal alcohol syndrome and adversely affect the baby’s development.

Snacks and Snacks during Pregnancy

• Healthy snacks: Nuts, almonds, yogurt, whole grain crackers, fresh fruit.
• High fiber foods: Facilitates digestion and prevents constipation.

Pregnancy is a very important period for the health of both mother and baby, and nutrition is one of the cornerstones of this process. Expectant mothers should take care to eat a proper and balanced diet and seek advice from a specialist doctor or dietitian when necessary. Remember, a healthy pregnancy means a healthy delivery and a healthy baby!