Besser essen, besser leben: Das Schwangerschaft Ernährungstagebuch für werdende Mütter

Eat better, live better: The pregnancy nutrition diary for expectant mothers

May 22, 2024

Pregnancy and nutrition

The importance of nutrition during pregnancy is of great importance for the health of the expectant mother and the unborn child. A balanced diet provides the necessary nutrients to support the growth and development of the baby while maintaining the health of the mother.

During pregnancy, it is important to maintain a balanced diet rich in vitamins, minerals and proteins. This helps to meet the increased nutritional needs during this time. A healthy diet can also help reduce the risk of complications such as gestational diabetes or preeclampsia.

A food diary can be particularly helpful during pregnancy. It allows expectant mothers to keep track of their eating habits and food intake. By recording meals, snacks and fluid intake, pregnant women can better monitor whether they are eating a balanced diet and whether they are consuming all the necessary nutrients.

Why a food diary is helpful

A food diary offers several benefits for pregnant women. It allows you to be more conscious of your own diet and helps you develop healthy habits. By recording your own meals, pregnant women can better monitor whether they are consuming enough fruit, vegetables, whole grains and proteins.

A food diary can also help identify and close potential nutrient gaps. By recording food intake, pregnant women can determine whether they are getting enough folic acid, iron, calcium and other important nutrients. This allows adjustments to be made to the diet if necessary.

In addition, a food diary can also help identify and avoid unhealthy eating habits. It can help pregnant women reduce their consumption of potentially harmful foods such as raw fish, raw meat or certain types of cheese.

Keeping a food diary can also be a valuable resource for documenting pregnancy progress and capturing memories of this special time.

A food diary is a useful tool for expectant mothers to ensure a healthy diet during pregnancy. It serves as a guide to a balanced diet and enables them to be conscious of their own eating habits. By keeping track of their eating habits, pregnant women can ensure that both they and their baby receive all the necessary nutrients to stay healthy.

Nutritional goals for pregnant women

A balanced diet during pregnancy is crucial for the health of both mother and baby. Proper nutrient intake supports the growth and development of the baby as well as the well-being of the expectant mother. Here are the most important nutritional goals that pregnant women should pay attention to:

Balanced nutrient supply for mother and child

During pregnancy, women should ensure they have a balanced supply of nutrients. These include:

Proteins: Proteins are essential for cell growth and repair. Good sources of protein include lean meat, fish, eggs, legumes and dairy products.
Carbohydrates: Carbohydrates provide energy and fiber, which aids digestion. Whole grains, fruits, vegetables and legumes are good sources of carbohydrates.
Fats: Healthy fats are important for the development of the baby's brain and nervous system. Pregnant women should focus on unsaturated fats from avocados, nuts, seeds and vegetable oils.
Vitamins and minerals: Pregnant women need an adequate intake of vitamins and minerals such as folic acid, iron and calcium. These nutrients play an important role in the development of the baby and the health of the mother.

What pregnant women should pay attention to

In addition to a balanced diet, pregnant women should also pay attention to the following:

Adequate fluid intake: Pregnant women should drink plenty of fluids to keep their bodies hydrated. Water is the best choice, but unsweetened fruit juices and herbal teas are also good options.
Avoiding harmful substances: Pregnant women should avoid consuming alcohol, caffeine and tobacco products as these can be harmful to the baby. They should also avoid contact with harmful chemicals and toxins.
Regular meals: It is important to eat regular meals to meet the growing baby's energy needs and keep blood sugar levels stable. Smaller, frequent meals can help reduce nausea and heartburn.
Weight gain: Adequate weight gain during pregnancy is important for the health of both mother and child. It is advisable to follow the recommendations of the doctor or midwife to avoid being overweight or underweight.

Eating a balanced diet during pregnancy is an essential part of a healthy pregnancy. By following these nutritional goals, pregnant women can ensure that they and their baby are getting the nutrients they need to thrive.

Creating a food diary

A food diary can be extremely helpful during pregnancy to ensure that the expectant mother and unborn child are getting the right nutrients. Keeping a food diary makes it possible to monitor eating habits, identify deficiencies and make adjustments if necessary. Here's how to keep a food diary and what information should be recorded in it.

How to keep a food diary

Keeping a food diary can be quite simple and does not require any special prior knowledge. Here are some steps to help you keep an effective food diary:

Choose a suitable format: You can use a physical diary or download a free nutrition app to help you track your meals and snacks.
Record your meals: Write down everything you eat and drink during the day. Don't forget to include details like portion sizes and preparation methods.
Document the time: Write down the time you eat your meals and snacks. This can be helpful in identifying eating habits and possible connections to symptoms or mood changes.
Be precise: Try to be as accurate as possible. Don't guess at the amounts, but use measuring cups or scales to determine exact portion sizes.
Add additional information: In addition to meals, you can also record other relevant information, such as your mood, physical activities or any medical conditions.

What information should be recorded

A well-kept food diary should contain various information to provide a comprehensive overview of daily diet. Here are some important details to record:

category	information
Date	Date of recording
Meals	Type and portion size of meals
Snacks	Type and portion size of snacks
beverages	Type and quantity of drinks
Preparation methods	Description of preparation methods (e.g. boiled, fried, raw)
Additives	Use of spices, sauces or preservatives
Symptoms	Recording any intolerances or complaints
Mood	Emotional states related to nutrition
Physical activities	Type and duration of physical activities

By carefully recording this information, you will have a comprehensive overview of your eating habits and can make adjustments if necessary to ensure that you and your baby are getting adequate nutrients.

A food diary is a valuable tool for maintaining a healthy diet during pregnancy. It allows you to make informed choices and make adjustments as needed to ensure the best possible care for you and your baby.

Healthy nutrition tips for pregnant women

During pregnancy, a healthy diet is very important to ensure optimal nutrition for both mother and baby. Below are some recommended foods that are particularly beneficial during pregnancy, as well as potentially harmful foods that should be avoided.

Recommended foods during pregnancy

A balanced diet during pregnancy should provide a variety of nutrients to meet the increased needs of mother and child. Here are some foods that are particularly recommended during pregnancy:

category	Recommended foods
fruit and vegetables	Fresh fruits and vegetables, such as apples, oranges, spinach and broccoli, which are rich in vitamins, minerals and fiber.
whole grain products	Whole grain bread, oatmeal, brown rice and whole grain pasta, which are rich in fiber and provide a long-lasting source of energy.
Dairy products	Low-fat milk, yoghurt and cheese, which are rich in calcium and protein and contribute to the development of bones and teeth.
Lean protein	Fish, poultry, eggs, legumes and tofu, which are rich in protein and important nutrients such as omega-3 fatty acids.
Healthy fats	Avocados, nuts, seeds and high-quality vegetable oils such as olive oil, which are good sources of healthy fats and vitamins.

It is important to maintain a varied diet with adequate fluid intake. Good hydration supports digestion and metabolism, which is especially important during pregnancy.

Avoiding potentially harmful foods

During pregnancy, certain foods should be avoided as they can be potentially harmful. Here are some foods that pregnant women should avoid:

Raw or undercooked meat and fish to reduce the risk of foodborne infections caused by bacteria or parasites.
Raw eggs and unpasteurized dairy products to minimize the risk of salmonella infections.
Soft cheese and mold cheese, which may contain listeria, a type of bacteria that can cause serious illness.
Alcohol and caffeinated drinks as they can have negative effects on the baby’s development.
Fish with high mercury content, such as swordfish and shark, as mercury can be harmful to the developing nervous system.

It is advisable to avoid these potentially harmful foods during pregnancy to minimize the risk of complications and protect the health of mother and child.

By following a healthy diet with recommended foods and avoiding potentially harmful foods, pregnant women can ensure the best possible nutritional intake while promoting the health of their pregnancy.

Important nutrients during pregnancy

Proper nutrition during pregnancy plays a crucial role in the health of mother and child. There are certain nutrients that are particularly important to support optimal development of the baby. These include folic acid, iron and calcium.

Importance of folic acid, iron and calcium

Folic acid

Folic acid, also known as vitamin B9, is an essential nutrient during pregnancy. It plays a crucial role in the formation of cells and the development of the neural tube in the baby. Adequate levels of folic acid in the mother's body can reduce the risk of neural tube defects in the baby.

Groceries	Folic acid content (per 100g)
Leafy vegetables (spinach, kale)	High
Legumes (beans, lentils)	High
Citrus fruits (oranges, lemons)	Medium
avocado	Medium
broccoli	Medium

iron

Iron is another important nutrient required during pregnancy. It plays a key role in the formation of red blood cells and the transport of oxygen in the body. During pregnancy, the body requires more iron to meet the increased needs of the mother and the development of the baby.

Groceries	Iron content (per 100g)
Red meat (beef, pork)	High
Legumes (chickpeas, black beans)	High
Dark green leafy vegetables (spinach, kale)	High
Dried fruits (apricots, raisins)	High
Whole grain products (oat flakes, quinoa)	Medium

Calcium

Calcium is an essential mineral that is important for the development of bones and teeth. During pregnancy, it is important to get enough calcium to meet the needs of the growing baby and to support healthy bone development.

Groceries	Calcium content (per 100g)
Milk and dairy products (yoghurt, cheese)	High
Green vegetables (broccoli, kale)	High
Almonds	High
Sardines (with bones)	High
tofu	Medium

Other important nutrients and their sources

In addition to folic acid, iron and calcium, there are other nutrients that are important during pregnancy. Here are some examples:

Omega-3 fatty acids: These essential fatty acids are important for the development of the baby's brain and eyes. Good sources include fatty fish such as salmon, chia seeds and flax seeds.
Vitamin D: Vitamin D aids calcium absorption and contributes to bone health. It can be obtained through sun exposure to the skin or by eating fatty fish, eggs and fortified foods.
Iodine: Iodine is important for thyroid function and baby growth. It is found in seafood, iodized salt and certain seaweed products.

A balanced diet rich in fruits, vegetables, whole grains, lean protein and healthy fats can help ensure all the essential nutrients during pregnancy, but it's also advisable to speak to a doctor or nutritionist to discuss individual needs and any supplements you may need.

Support and advice

Pregnancy is a special time when proper nutrition is of great importance. If you have questions about nutrition or need support, there are several resources and places to go that can help you.

Resources for nutritional advice during pregnancy

If you are looking for professional support with your diet during pregnancy, you can contact specialized nutritionists. These experts have in-depth knowledge of the needs of pregnant women and can help you create a personalized nutrition plan.

In addition, many hospitals, maternity clinics and birthing centers offer nutritional advice for pregnant women. There you can find out about healthy nutrition during pregnancy and ask any questions you may have.

Important contact points for questions about nutrition

There are also various organizations and institutions that offer information and support regarding nutrition during pregnancy. Here are some important places to start:

Federal Center for Nutrition (BZfE): The BZfE is an independent institution that provides scientifically based information on nutrition. They offer extensive materials and guides on healthy nutrition during pregnancy.
Gynecologist: Your gynecologist is an important contact person during pregnancy. They can give you information and advice on nutrition and, if necessary, consult other experts.
Midwives: Midwives accompany you during pregnancy and after birth. They are usually well informed about nutritional issues and can give you individual recommendations.

It is important to note that the resources and resources listed here provide general information. If you have specific questions or health concerns, you should always consult a healthcare professional.

A food diary can help you track your eating plan and ensure you are getting all the essential nutrients. It can also be a useful tool for identifying any deficiencies or intolerances. Combined with expert support and the right sources of information, you can ensure you are getting a balanced and healthy diet throughout your pregnancy.

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