4 minPregnancy – one of the most exciting chapters of life. It is more than just a phase; it is an intense connection with your growing baby, a period in which loving care for ourselves plays a central role. In this blog, we will take you through the importance of nutrition and lifestyle during pregnancy, with the aim of ensuring the healthiest possible pregnancy for both you and your baby!
Why is nutrition important during pregnancy?
Nutrition plays a decisive role in promoting the growth and development of the baby during pregnancy. However, there are a number of nutrients and minerals that are particularly important:
- Folic acid and other pregnancy vitamins: consuming sufficient folic acid in the early stages of pregnancy can help prevent neural tube defects in the baby. In addition, there are other vitamins that are considered pregnancy vitamins.
- Proteins: proteins are essential for foetal growth and organ development.
- Calcium: calcium is necessary for the development of strong bones and teeth in the baby.
- Iron: a lack of iron can lead to anaemia in the mother and premature birth in the baby.
- Omega-3 fatty acids: these fatty acids contribute to the development of the baby's brain and eyes.
Nutritional advice during pregnancy
- Eat a balanced diet: make sure you eat a wide variety of foods to get all the nutrients you need. This includes fruit, vegetables, whole grains, lean protein, dairy or dairy substitutes and healthy fats. For more information about the Five Food Groups, visit the Nutrition Centre.
- Folic acid: take a folic acid supplement during the first 10 weeks of your pregnancy.
- Eat enough iron-rich foods: good sources of iron include red meat, poultry, fish, beans, and fortified cereals.
- Drink plenty of water: stay hydrated by drinking enough water throughout the day.
What should I avoid eating?
As you may already know, there are also foods that you should avoid or not eat too much of during pregnancy:
Limit:
- Caffeine: drink no more than 2 cups of coffee per day (200 mg of caffeine).
- Liver sausage or liver pâté: eat this on bread no more than once a week. It contains large amounts of vitamin A, which is not good during pregnancy.
- Liquorice: do not consume more than 8 pieces of liquorice per day. Do you suffer from high blood pressure? Then do not consume liquorice, liquorice tea or star anise.
- Soya: do not consume too many soya products, a maximum of 4 portions (bowls) per day.
Avoid:
- Alcohol
- Raw meat or meat products made from raw meat: think of carpaccio and filet americain, but also salami, chorizo and raw ham.
- Raw or smoked fish: think of sushi, but smoked salmon should also be avoided.
- Raw eggs
- Raw sprouts
- Soft cheese made from raw milk: such as Roquefort, some types of Brie and Camembert.
- Raw milk from the farm
- Some types of fish: such as mackerel, eel, sardines, tuna, crab or prawns.
- Breastfeeding tea: with fennel, aniseed or cinnamon, fennel tea, aniseed tea or cinnamon tea
A healthy lifestyle during pregnancy
In addition to nutrition, there are several important aspects of a healthy lifestyle during pregnancy:
- Exercise: regular, moderate exercise can contribute to a healthy pregnancy.
- Reduce stress: stress can have negative effects on both the mother and the baby. Find ways to reduce stress, such as yoga, meditation or walks in nature.
- Get enough sleep: make sure you get enough rest. Insomnia is common during pregnancy, so try to create a comfortable sleeping environment.
- Stop smoking: smoking during pregnancy can have serious consequences for the baby.
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