What Should You Eat While You’re Pregnant?

A lot of things depend on your choice of food during pregnancy. Learn how to ‘eat for two’!

 

Enjoy a healthy pregnancy with an appropriate diet and regular exercise. (jlp)
 

What’s the best diet while you’re pregnant?

As cooking destroys many vitamins, experts especially advise women to eat a lot of fresh and raw fruit and vegetables during pregnancy. They also recommend women to avoid preserved food because they often contain the preservatives and chemical substances that can have an adverse affect on the baby. Although it’s sometimes very difficult to resist temptation, it’s better to overcome sweet cravings and stay away from sweet food. Food should be moderately salted because large amounts of salt cause fluid retention in the body. As fluid is vital for the functioning of the liver, a pregnant woman has to make sure that she drinks enough water every day. The recommended daily intake of water is 3.5 pt (UK) / 4.2 pt (US) / 2 l per day. It sounds a lot, but it’s certainly worth it. If you drink sufficient amounts of water, you do a great job for your liver and improve the appearance of your skin. Water also reduces dark circles under your eyes as well as puffy eyes. What about fat? The amount of fat can be reduced by preparing food with as little oil as possible. The best way is to grill or stew it. You also have to be careful of numerous types of hidden fat.

It’s very important for a pregnant woman to have a sufficient intake of vitamins which can largely be found in fresh, raw fruit and vegetables. (jlp)

Does a pregnant woman really have to “eat for two”?

Although the appetite of a pregnant woman considerably increases because of the needs of the foetus, the common rule is that a pregnant woman should avoid eating large amounts of food despite the well-known saying. A balanced diet is recommended for both the baby and mother, otherwise she may struggle to lose weight after nine months of excessive eating during her pregnancy. Naturally, it’s completely normal to gain a few pounds during your pregnancy, but it isn’t healthy for you to gain too much weight. You can regulate weight gain by exercising regularly or having a prenatal workout.

 

What does a balanced diet for a pregnant woman have to contain?

It’s important for a pregnant woman to have a sufficient intake of vitamins and fibre which can be found in fruit, vegetables and whole grain foods. The body also needs a constant intake of protein which can be found in lean meat, eggs, dairy products, legumes, whole grain products and kernels. The normal functioning of the body is also ensured by – believe or not –fat. It’s found in fatty fish and vegetable oil rich with mono- and polyunsaturated fat. A pregnant woman should also increase her intake of minerals, including calcium, iron and zinc, in order to fight against tiredness more easily.

 

Appetite considerably increases during pregnancy. (jlp)

 

Inappropriate diet for pregnant women

Some foods may cause health problems to a pregnant woman, damage her baby and even lead to miscarriage. Remember to boil eggs well if you’re pregnant. Avoid pates and cheese, such as Brie and Camembert. It’s also not recommended for a pregnant woman to drink pasteurised milk if not boiled beforehand. You should also avoid eating raw meat, fish and molluscs if you aren’t certain that they’re fresh.

 

Recommended prenatal workout

Pregnancy also requires regular, but careful physical exercise. It’s very comfortable if you sit in the cross-legged position (Indian style) and have your back straight, especially in the late stages of pregnancy. You can push your feet together or cross your legs. This sitting position is beneficial for your back and thighs, improves flexibility in your thighs and pelvic area, and improves blood circulation in the lower parts of your body.

 

It’s recommended to do light physical exercises to have an easier birth. (jlp)



An easier childbirth is also achieved by doing the exercise where you swing your pelvis, which also improves flexibility in your back and pelvic area and strengthens your abdominal muscles. The exercise is performed in a kneeling position where you lean on palms. You contract your abdominal and buttock muscles and push your pelvis forwards. Your back looks like a bridge. You tuck in your head and remain in this position for a few seconds. Then you relax. When in a relaxing position, you can  lift your buttocks and head while pushing your back to the floor. Your repeat that a few times.


The following exercise is performed in a lying, sitting or standing position and involves the strengthening of the pelvic floor muscles. You have to contract the muscles that stop the flow of urine from your bladder, retain the position for a few seconds and gradually relax. Therefore, these are in fact Kegel exercises, which are also highly recommended after the birth because they restore the firmness of the vaginal muscles.

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