Powerfood für werdende Mütter: Schwangerschaftsernährung bei Beschwerden

Powerfood for expectant mothers: pregnancy nutrition for complaints

May 22, 2024

Nutrition during pregnancy

Nutrition during pregnancy plays a crucial role in the health of mother and child. A healthy diet during this time is of great importance in order to meet nutritional needs and alleviate possible pregnancy-related discomforts.

Importance of a healthy diet during pregnancy

A balanced and varied diet during pregnancy is essential to meet the growing need for nutrients. A healthy diet can help reduce the risk of complications during pregnancy and have a positive effect on the baby's development.

Important aspects of a healthy diet during pregnancy are:

Adequate energy intake: During pregnancy, the body requires additional energy. It is important to adjust calorie intake accordingly to meet the needs of mother and baby.
Nutrient-rich foods: A variety of foods should be included in the diet to meet the needs of essential nutrients such as proteins, carbohydrates, healthy fats, vitamins and minerals.
Hygiene and food safety: During pregnancy, it is especially important to maintain good hygiene and handle food safely to minimize the risk of foodborne infections.

Important nutrients for pregnant women

Certain nutrients play a particularly important role during pregnancy. Here are some of them:

nutrient	function	Food sources
Folic acid	Promotes the development of the neural tube in the embryo and helps with cell growth	Green leafy vegetables, legumes, cereals
iron	Contributes to the formation of red blood cells and oxygen transport	Red meat, legumes, green leafy vegetables
calcium	Supports the development of bones and teeth in the baby	Dairy products, green leafy vegetables, almonds
Omega-3 fatty acids	Promote brain and eye development in babies	Fatty fish, linseed, walnuts
Vitamin D	Helps with calcium absorption and contributes to bone health	Sunlight, fortified foods, fish

A balanced diet rich in these nutrients can help support the health of both mother and baby during pregnancy. However, it is important to speak with a doctor or nutritionist before starting any specific dietary changes to consider individual needs and possible limitations.

Pregnancy symptoms and nutrition

During pregnancy, various complaints can arise that can affect nutrition. An adapted diet can help to alleviate these complaints and improve the well-being of the expectant mother. Below are some common pregnancy complaints and nutritional tips to alleviate these complaints.

Nausea and vomiting

Nausea and vomiting, especially morning sickness, are common symptoms of pregnancy. These symptoms can interfere with food intake and lead to nutrient deficiencies. It is important to eat small, frequent meals and choose foods that are easy to digest. Below are some foods that may help with nausea and vomiting during pregnancy:

Groceries	Advantages
Ginger	Can relieve nausea and soothe the stomach.
Citrus fruits	Contains vitamin C and has a refreshing taste.
Salt sticks or crackers	Dry, salty snacks can reduce nausea.
tea	Can have a calming effect on the stomach.

Constipation and heartburn

Constipation and heartburn are common during pregnancy. A diet rich in fiber can aid digestion and prevent constipation. At the same time, foods that can aggravate heartburn should be avoided. Here are some diet tips for constipation and heartburn during pregnancy:

Nutrition tip	Advantages
High-fiber foods	Whole grain products, fruits and vegetables promote digestion and prevent constipation.
Drink enough fluids	Drink plenty of water to aid digestion and avoid constipation.
Low-fat meals	Avoid fatty foods to reduce heartburn.
Small, frequent meals	Instead of large meals, smaller, more frequent meals can relieve heartburn.

Fatigue and lack of energy

Fatigue and lack of energy are among the most common symptoms of pregnancy. A balanced diet with energy-rich foods can help maintain energy levels. Below are some power foods that can provide pregnant women with energy:

Power food	Advantages
Oatmeal and linseed	Rich in fiber and healthy fats that provide long-lasting energy.
yogurt	A good source of protein that provides energy and supports muscles.
Bananas	Rich in carbohydrates and potassium, which provide energy and can prevent muscle cramps.

By paying attention to their diet and choosing foods that can help with specific pregnancy symptoms, pregnant women can improve their well-being during this special time. However, it is important to consider individual needs and to consult a doctor if symptoms are severe.

Power foods for pregnant women

During pregnancy, it is important to eat the right foods to support both your own health and that of your baby. Power foods can help to alleviate certain pregnancy symptoms and make your diet balanced. Below are three power foods that are particularly beneficial for pregnant women: ginger, oatmeal and flaxseed, as well as yogurt and bananas.

Ginger

Ginger is a popular spice that can offer a variety of benefits during pregnancy. In particular, ginger can have a positive effect on nausea and vomiting, which often occur in the first few months of pregnancy. It can help to relieve discomfort and soothe the stomach.

Oatmeal and linseed

Oatmeal and flaxseed are a nutritious combination that are a good source of fiber and omega-3 fatty acids. During pregnancy, they can help counteract constipation. Fiber promotes gut health and ensures smooth digestion, while omega-3 fatty acids have anti-inflammatory properties and can support the cardiovascular system.

Power food	Fiber per 100g	Omega-3 fatty acids per 100g
oatmeal	10.6g	0.8g
linseed	27.3g	22.8g

Yoghurt and bananas

Yogurt and bananas are two other power foods recommended during pregnancy. Yogurt is a good source of calcium, which is important for the development and strengthening of the baby's bones. It also contains probiotic bacteria that can promote gut health.

Bananas are rich in potassium, a mineral that plays an important role during pregnancy. Potassium supports heart health and helps regulate blood pressure. In addition, bananas also provide vitamin B6, which promotes the production of red blood cells.

Power food	Potassium per 100g	Vitamin B6 per 100g
yogurt	141mg	0.1mg
Bananas	358mg	0.4mg

By incorporating these power foods into their diet, pregnant women can reap the many benefits they offer. However, it is always advisable to consult with a doctor or nutritionist to ensure that individual needs are taken into account during pregnancy.

Hydration and pregnancy

Staying hydrated plays a crucial role in a healthy pregnancy. In this section, we will take a closer look at the importance of staying hydrated and recommended beverages during pregnancy.

Importance of adequate fluid intake

During pregnancy, it is especially important to drink enough fluids. The body needs water to maintain increased blood volumes, nourish the baby and support the elimination of waste products. In addition, adequate fluid intake can prevent pregnancy problems such as constipation and urinary tract infections.

It is recommended to drink about 2 to 3 liters of fluids a day. This need may vary depending on individual factors such as body weight, activity level and climate. It is advisable to spread drinking throughout the day and take small sips regularly rather than drinking large amounts at once.

Recommended drinks during pregnancy

When choosing drinks during pregnancy, it is important to look for healthy and safe options. Here are some recommended drinks for pregnant women:

drink	Advantages
Water	Hydrates the body, aids digestion and helps eliminate waste products.
Fruit juices	Provide vitamins and minerals. Be sure to choose natural juices without added sugar and drink them in moderation.
Herbal teas	Chamomile, peppermint or ginger tea can be calming and soothing for nausea and digestive problems.
milk	A good source of calcium and protein. Choose low-fat or fat-free dairy products.
Coconut water	Rich in electrolytes and natural nutrients, it can be a refreshing alternative to help replenish fluids.

It is important to avoid or minimize drinks with high caffeine content such as coffee and energy drinks. Alcohol should be avoided completely during pregnancy as it can harm the baby.

Individual needs may vary, so it is advisable to speak to your doctor or midwife for specific recommendations for your pregnancy. By staying hydrated and choosing the right drinks, you can support a healthy pregnancy and minimize potential discomfort.

Foods to Avoid

During pregnancy, it is important to avoid certain foods to reduce the risk of infections or other health problems. Here are some foods that pregnant women should avoid:

Raw milk products

Raw milk products can contain potentially dangerous bacteria such as Listeria or E. coli, which can harm both the mother and the unborn baby. It is recommended to avoid consuming raw milk, raw milk cheese and other products made from raw milk.

Groceries	Avoidance
Raw milk	Yes
Raw milk cheese	Yes
Raw milk yoghurt	Yes

Raw fish and meat

Raw or undercooked fish and meat can contain harmful bacteria or parasites that can pose a risk during pregnancy. Pregnant women should avoid eating raw fish such as sushi, raw meat such as tartar or minced meat, and raw seafood.

Groceries	Avoidance
Raw fish	Yes
Raw ham	Yes
Raw meat	Yes

Alcohol and caffeine during pregnancy

Alcohol and excessive caffeine consumption can be harmful during pregnancy. Alcohol can increase the risk of birth defects and developmental problems, while too much caffeine is associated with a higher risk of premature birth and low birth weight. It is recommended to avoid alcohol and excessive consumption of caffeinated beverages during pregnancy.

drink	Avoidance
alcohol	Yes
Coffee	Limit (maximum 200 mg per day)
tea	Limit (maximum 200 mg per day)
Energy Drinks	Yes

By avoiding these foods, pregnant women can minimize the risk of complications during pregnancy and protect the health of themselves and their baby. It is always advisable to consult with a doctor or nutritionist to ensure that the diet during pregnancy is balanced and healthy.

Pregnancy nutrition and weight gain

Healthy weight gain during pregnancy is important to provide optimal nutrition for both the mother and the growing baby. However, it is also crucial to avoid excessive weight gain to minimize potential complications such as gestational diabetes and high blood pressure. Here are some key points about pregnancy nutrition and weight gain:

Healthy weight gain during pregnancy

The recommended weight gain during pregnancy varies depending on the mother's starting weight, but in general the following guidelines apply:

Initial weight of the mother	Recommended weight gain
Underweight (BMI < 18.5)	12.5 - 18kg
Normal weight (BMI 18.5 - 24.9)	11.5 - 16kg
Overweight (BMI 25 - 29.9)	7 - 11.5kg
Obesity (BMI ≥ 30)	5 - 9kg

It is important to note that these are general guidelines and individual differences should be taken into account. It is recommended to work with a doctor or nutritionist to monitor weight gain during pregnancy and make individual adjustments.

Tips to avoid excessive weight gain

To avoid excessive weight gain during pregnancy, the following tips may be helpful:

A balanced diet: Focus on eating a balanced diet with a variety of foods from the different food groups. Eat plenty of fruits, vegetables, whole grains and low-fat protein sources.
Portion control: Be mindful of portion sizes and try not to eat excessively large portions. Listen to your body and eat when you are hungry, but also stop when you are full.
Healthy snacks: Reach for healthy snacks like fruit, vegetable sticks, yogurt or nuts to satisfy hunger between meals instead of reaching for unhealthy options.
Regular physical activity: Talk to your doctor about appropriate physical activities during pregnancy. Regular exercise can help control weight and promote overall well-being.
Hydration: Stay hydrated by drinking water and consuming hydrating foods such as fruits and vegetables.

By maintaining a healthy diet, practicing portion control, staying active regularly, and drinking plenty of fluids, you can encourage healthy weight gain during pregnancy. It's important to remember that every body is different and has individual needs, so always consult your doctor or a nutritionist for personalized advice and guidance.

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