Nutrition during pregnancy

What should I not eat during pregnancy?

That alcohol and nicotine are taboo during pregnancy is well known. But beyond that there is a wealth of prohibitions and good advice for expectant mothers. Some of them are simply wrong. For example, that you may not drink black tea or coffee during pregnancy. Others are certainly justified. We will tell you which foods you should avoid during pregnancy.

Why do I have unusual cravings during pregnancy?

Masses of yogurt, chips with chocolate cream or the notorious pickles – many women suddenly crave things during pregnancy that they might never eat otherwise or that they previously rejected as favorite dishes. The reason is the hormonal change. The pregnancy hormone HCG causes the perception of smell and taste to shift, so that familiar foods are experienced differently.

At the same time, cravings usually clearly indicate what the body currently needs: a craving for salty foods may be related to increased iodine requirements, and intense cravings for fruit may point to a higher need for vitamins or fluids. As long as you make sure not to consume too much salt, fat, and sugar, you can safely give in to the cravings. Generally they disappear just as suddenly as they came.

The most important nutrition tips for pregnant women

Eat small portions regularly: Frequent small meals ease digestion and can help keep nausea and constipation under control in the first months.
Drink plenty of fluids: During pregnancy, among other things, blood volume increases by up to 35%. Sufficient water or other unsweetened drinks are important to support metabolic functions and to reduce complaints such as constipation.
Eat a fiber-rich diet: Many pregnant women, especially in the first half of pregnancy, suffer from constipation and digestive complaints. A fiber-rich diet with whole grain products, legumes, fruit, and vegetables helps relieve symptoms.
Plenty of fresh foods: Throughout the entire pregnancy, plenty of fresh fruit and vegetables should be on the menu. This not only ensures a good supply of vitamins and fiber, but also provides the body with additional fluids that it now urgently needs.
Avoid raw animal products: You should avoid raw milk cheese, raw eggs, and undercooked meat or fish products during pregnancy. The bacteria contained in raw animal products can cause serious developmental damage to the baby.
Be careful with spicy and fatty foods: Spicy or high-fat foods can cause unpleasant heartburn in pregnant women. Over time, sensitivity as well as cravings for certain foods can change.
Give in to cravings – in moderation: If you suddenly experience an intense craving for fruit, salty or sweet foods, you should feel free to give in. Usually the body is signaling its needs, for example an increased need for vitamins or iodine.