Should I eat differently during my pregnancy?
Now, during pregnancy, it is particularly important that you have a balanced diet so that you and your baby get all the nutrients you need both.
If you suspect that you have not always eaten healthy, it is all the more important to begin your pregnancy. Enjoy nutritious and balanced food. Your daily meals should contain all food main groups, as recommended by the German Society of Nutrition (DGE):
Fruit and vegetables
Try to eat fruits and vegetables five times a day, be it fresh, frozen, dried or as a freshly squeezed juice or as a homemade smoothie.
Foods containing carbohydrates
This group includes bread, pasta, rice and potatoes. If possible, the base should always consist of whole grain cereals.
These include, in particular, lean meats, chicken, fish, eggs and legumes such as peas, beans and lentils. Meat including sausage and eggs should come to the table two or three times. Try to eat fish one or two times a week, whether fresh, frozen or out of the can, the main thing is not raw. Choose once a fat-rich sea fish such as salmon, herring or mackerel, because this contains important omega-3 fatty acids and iodine.
Milk, cheese and yoghurt belong to this group – all contain a lot of protein and calcium. Eat three portions daily, such as A slice of cheese, a yogurt and a glass of milk.
Especially iron and folic acid are important in pregnancy and you have a higher need than usual. Ask your doctor if you should supply these substances with a food supplement.
Do I have to eat more during pregnancy?
Your body works more efficiently during pregnancy and makes more of the energy that it gains from the diet. That’s why you do not need extra calories in the first six months of your pregnancy. Only in the last trimester you actually need about 200 calories a day. This corresponds approximately to:
- A full grain toast with a slice of cheese
Two 100g yoghurts with fresh fruits
A 100 g piece of plum cake with short pastry (without cream)
Listen to your body, then you know how much you need to eat. Your appetite will not always be the same:
In the first few weeks of your pregnancy, you may have little appetite and do not feel like eating whole meals, especially if you are suffering from nausea.
In the middle of your pregnancy (in the second trimester) your appetite will probably be as before pregnancy, maybe a little bit bigger.
The closer your date of delivery is, the more likely your appetite will be. If you have heartburn or full-bodied feeling after meals, it is likely that frequent, smaller meals are right for you.
The most important rule of thumb remains: Eat when you are hungry. If you are still balanced and varied, you will increase steadily, which is a good sign that your baby is developing healthy.