Nutrition during pregnancy - This is good for you, your gut and your baby

Myth: Pregnant Women Must Eat for Two

The energy requirements of pregnant women increase only slightly. The quality of food is crucial. Women with a normal weight have, according to the DGE, an additional need of 250 kcal/day from the 4th month of pregnancy and 500 kcal/day from the 7th month with normal activity. Recommended weight gain is between 10–15 kg, depending on placenta, amniotic fluid, blood volume, fat stores, and fetal weight. Overweight or underweight should be corrected before pregnancy.

Energy, Nutrient, and Fluid Requirements During Pregnancy

Carbohydrates should account for 50% of energy intake, ideally from whole grains. Fats provide up to 35% of energy; high-quality plant-based fats such as rapeseed, olive, and walnut oil are preferred. Omega-3 fatty acids support the child’s brain development (two servings of fatty sea fish per week). Protein requirements are 21–23% from the 4th month, important for the growth of the baby, uterus, placenta, and blood formation. Recommended fluid intake: at least 1.5 liters/day.

Folate, Iodine, and Iron

Folate is important for cell division and fetal growth; deficiency can cause neural tube defects. Recommendation: 550 µg folic acid daily (additional 250 µg). Iodine supports mental and physical development; sources: iodized salt, sea fish twice a week, dairy products. Additional 100–150 µg iodine/day possible. Iron requirements double to 30 mg/day; deficiency increases the risk of anemia, infections, premature and miscarriage.

Casa Sana Omega-3 Fatty Acids

Conclusion

Pregnant women should eat high-quality foods and aim for normal weight. A balanced diet supports intestinal health and fertility: 50% carbohydrates (whole grain), 35% high-quality fats, 21–23% protein. Ensure adequate intake of folate, iodine, iron, and fluids.

Protection Against Foodborne Infections – What to Watch

Meat and Poultry Products

Avoid undercooked meat (minced meat, tartare, carpaccio, steak). Omit raw sausages (salami, tea sausage, kabanossi) or uncooked cured meat products (raw ham, smoked bacon). Prefer: fully cooked meat, boiled or cooked sausages. Consume opened canned goods within 2–3 days from the fridge.

Fish and Shellfish

Avoid raw fish and seafood (sushi, shrimp, oysters). Also avoid smoked or cured fish requiring refrigeration (smoked salmon, gravlax, mackerel). Cook fish and seafood thoroughly; commercially preserved fish marinades (Bismarck herring, rollmops) are safe if unopened.

Eggs and Egg Dishes

Avoid raw eggs, mayonnaise made from raw eggs, or desserts with raw eggs (tiramisu, zabaglione, mousse au chocolat).

Milk, Dairy Products, Cheese

Avoid raw milk, special milk, and soft cheese made from raw milk (Camembert). Prefer pasteurized, heat-treated products. Consume opened products within 2–3 days. Remove cheese rinds.

Grains and Baked Goods

Avoid raw or underbaked baked goods (rolls, cakes, tortes with cream). Thaw frozen baked goods in the fridge. Prefer fully baked products.

Vegetables and Fruits

Avoid unwashed fruits, vegetables, herbs, and salads. Prefer cooked or pasteurized. Wash or peel raw vegetables and fruits thoroughly. Consume juices freshly prepared or pasteurized; heat frozen vegetables, fruits, and sprouts to >70 °C before eating.

Conclusion

During pregnancy, raw foods should be avoided for infection protection: raw milk, raw eggs, raw meat, raw fish. Foods should be well-cooked, fully cooked, or pasteurized.

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