Nutrition in pregnancy from A to Z

Nutrition in pregnancy from A to Z for the healthy development of your baby

A healthy diet during pregnancy is crucial for both the proper development of the baby and the health of the mother. So, what to eat when pregnant, what foods are unsuitable and how to provide the body with the necessary vitamins?

What to eat in pregnancy?

In pregnancy, you feed yourself and your baby. Did you know that the need for macronutrient intake, i.e. carbohydrates, proteins and fats, increases during pregnancy? The requirements for micronutrient intake – vitamins and minerals – are also significantly higher. However, it doesn’t mean that you should eat twice as much. It means you should eat twice as well.

Best foods to eat while pregnant are those that contain everything necessary for the healthy development of your baby. The basis of the diet should be fruit and vegetables, complex carbohydrates contained in some vegetables and legumes (sweet potatoes, buckwheat etc.), fats (oily fish, flax and sunflower seeds, nuts, etc.), protein, both animal and vegetable, and fibre. Of course, sufficient drinking is also important.

Young brunette woman drinking water from glass to stay hydrated.

What not to eat when pregnant?

What foods, on the other hand, are not suitable in pregnancy? Raw or undercooked meat and eggs and unpasteurised milk, which can lead to food poisoning or dangerous bacterial infections.

You should also avoid raw, undercooked or spoiled seafood, which may contain harmful bacteria and viruses. Sea fish with high levels of mercury such as swordfish, tuna or mackerel, are also not suitable as they can damage the nervous system of the fetus. Alcohol and some herbs are also unsuitable.

What vitamins and minerals do women often lack in pregnancy?

The international NiPPeR study found that 90% of women trying for a baby have low levels of nutrients that are abundant in meat and dairy products. These include vitamins B12, B6 and D, folic acid and riboflavin, which are essential for healthy fetal development.

Child in womb, unborn little baby in utero of mother, development of human fetus during pregnancy.

Folic acid: Folic acid, one of the B vitamins, is essential for healthy pregnancy and fetal development. Studies have shown that taking folic acid during pregnancy can reduce the risk of neural tube defects by 70%. Studies have also shown that regular and long-term use of folic acid reduces the risk of miscarriage by 70% by the 28^th week of pregnancy.
Vitamin B12: Vitamin B12 is an important nutrient that is needed for energy intake, proper functioning of the nervous system and for the formation of blood cells. Lower levels of vitamin B12 in pregnancy may contribute to an increased risk of certain pregnancy complications, such as poor growth of the baby in the womb or miscarriage.
Vitamin B6: Vitamin B6, found in fish, meat or non-citrus fruits, may play a role in preventing preterm birth, according to studies. In addition, some studies suggest that it may provide relief from pregnancy-related nausea.
Vitamin D: Vitamin D is produced by the body when it is exposed to sunlight, but it is also found in oily fish or eggs. Vitamin D deficiency in pregnant women has been linked to an increased risk of preterm birth, and vitamin D has also been found to be important for proper fetal bone growth.
Riboflavin: Riboflavin, or vitamin B2, is essential in pregnancy because it supports the development of the baby's bones, nerves and muscles. Pregnant women should take in 1.4 milligrams of riboflavin a day; this vitamin is found naturally in milk and meat.

Happy pregnant woman drinking milk at the window in the bedroom.

Dietary supplements in pregnancy

In pregnancy, it is advisable to take all the above-mentioned vitamins in the form of dietary supplements. The pregnant body uses much more nutrients, so it is very likely that you will not get enough vitamins, especially folic acid, from your diet alone.

However, you cannot take any multivitamin preparations – you should always check the supplements are suitable for pregnant women. Pregnancy vitamins, such as Mabelle products, are specifically designed to cover the increased micronutrient requirements of pregnant women.

Sources:

Food supplement

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mabelle 3 · PREGNANCY

Provides your body with important substances that your body needs specifically from the second trimester (starting from … read more [+]

Provides your body with important substances that your body needs specifically from the second trimester (starting from 13. week) until the end  of your pregnancy. Supports your health  and a healthy development of your baby. 

Supplementation with folic acid is recommended to all women during pregnancy to reach a protective folate level in order to reduce risk factor of baby’s neural tube defects and supplementation with DHA supports your baby´s brain development.

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