What you should really eat during pregnancy – and what you'd better not

"Eating for two" is a persistent myth. In reality, your body primarily needs more quality – not more quantity.

Why Nutrition is So Important During Pregnancy

During pregnancy, your nutritional needs change significantly. Your body is literally building a new human – which requires the right building blocks at the right time. Your calorie needs only slightly increase from the second trimester – by about 300 kcal daily, which is roughly equivalent to a yogurt with fruit and a handful of nuts.

Key Nutrients at a Glance

Folic Acid (400 µg daily)
Folic acid is particularly crucial in the first few weeks – ideally, you should start taking it when trying to conceive. It protects the baby's neural tube and is found in green leafy vegetables, legumes, and fortified foods. Many doctors also recommend a supplement.

Iron (27 mg daily)
Your iron requirement almost doubles during pregnancy. Iron is important for blood formation – both for you and your baby. Good sources: red meat, legumes, pumpkin seeds, and spinach. Tip: Iron from plant-based sources is better absorbed when taken with vitamin C (e.g., a glass of orange juice).

Calcium (1,000 mg daily)
Calcium is not only important for the baby's bones and teeth – if you don't consume enough, your baby will take calcium from your own bones. Dairy products, broccoli, sesame seeds, and fortified plant-based drinks help meet the demand.

Iodine & Omega-3 Fatty Acids
Both nutrients are important for your child's brain development. Fatty sea fish such as salmon or trout (1–2 times per week), iodized salt, and dairy products are good sources. If you are vegan, be sure to discuss supplements with your doctor.

Foods to Eat More Often Now

- Legumes & green leafy vegetables (folic acid, iron)
- Fatty sea fish like salmon, 1–2 times per week (omega-3, iodine)
- Whole grain products, nuts & seeds
- Dairy products & fortified plant-based drinks (calcium)
- Berries & citrus fruits (vitamin C, antioxidants)

What to Avoid During Pregnancy

- Raw seafood & sushi (except vegan/vegetarian) (Listeria risk)
- Raw milk cheeses** like Brie, Camembert & Roquefort
- Raw or undercooked meat – including carpaccio & minced raw meat
- Alcohol – there is no known safe amount
- More than 200 mg of caffeine daily (approx. 1–2 cups of coffee)
- Raw sprouts like alfalfa or mung beans

What to Do for Nausea in the First Trimester?

Nausea often makes eating difficult in the first few weeks. These tips can help:

- Small meals every 2–3 hours instead of large portions
- Eat something dry in the morning before getting up (crackers, rusks)
- Ginger tea or ginger cookies
- Cold foods often cause less nausea than warm foods
- Ventilate well – odors can worsen nausea

Talk to your midwife if nausea is very severe or persistent. Sometimes a medication is advisable.

*This article does not replace medical advice. If you have questions about your diet during pregnancy, please consult your gynecologist or midwife.*