Trimester tips: Best Pregnancy superfoods to Eat!
Whether it is a hot season, nausea or constipation – the hormonal change can have a significant influence on the eating behaviour of the expectant mother due to pregnancy.
A balanced, healthy diet is very important for the pregnant woman as well as for the developing child. Can you eat everything as a pregnant woman without care? Or are there a food you should better avoid? Do you have to eat more? Are superfoods to be recommended and organic quality crucial? More about this in the following article.
Nutrition in pregnancy
A pregnancy is considered a very good reason to attach great importance to a healthy and high-quality diet. For a good start into life is created for the newborn when the growing mother feeds in a variety of ways and in full nutrition, and also takes note of some references to their nutrition. Also, or not only during pregnancy, quality is more important than quantity! This means: As a pregnant woman, you certainly do not have to eat “for two”, so extra portions are not necessary and not recommended. The energy and nutrient requirements of a pregnant woman increase, but only by about 200 to 300 kilocalories a day, which corresponds approximately to a cheese bread. The demand for nutrients, vitamins and minerals is also slightly increased, but this is due to a healthy, diversified and balanced diet can be quickly compensated for. In addition, an additional intake of minerals and vitamins in the form of food supplements should always be advised by a doctor or by a doctor’s recommendation, as accurate dosage is of great importance and overdosing can also have undesirable consequences for the child.
The rules of a healthy diet during pregnancy include:
- freshly prepared food
- lots of fresh fruit and vegetables
- a lot of liquid intakes to cover the fluid requirement: water, unsweetened fruit and herbal teas as well as diluted fruit juices
- Avoid fast foods and fatty foods as well as finished products
Superfoods in pregnancy
Superfoods are on everyone’s lips. And even during pregnancy, Superfoods can expand the balanced diet positively. However, they do not constitute a substitute for an unbalanced diet. The best superfoods for pregnant women include:
- with almost 20 different vitamins and minerals, avocados are an optimal ingredient of a balanced and healthy diet
- contain a lot of folic acids – an avocado already covers one-third of the daily recommended folic acid amount
- rich in iron, vitamin E, potassium and unsaturated fatty acids
- the nutrient composition of salmon is particularly valuable in pregnancy: high-quality omega-3 fatty acids, vitamin B 6 and B 12
- promotes healthy growth and good brain development in the baby
- rich in antioxidants, calcium, potassium, iron, omega-3 and omega-6 fatty acids
- have a positive effect on the blood glucose level
- protect the cells from free radicals
- are among the highest antioxidant fruits
- vitamin C, vitamin E and vitamin K, riboflavin, niacin, pyridoxine, folate, folic acid, pantothenic acid and minerals such as potassium, manganese, copper, iron and zinc
In addition, food from organic cultivation is not only healthier for the growing mother, but in principle for all consumers and taste better. Particularly in pregnancy, the diet should have a very important place. Organic products can be a good alternative to be sure of the products that no harmful substances were used in the production, as well as toxins sprayed on the food or synthetic fertilizers were needed.
Nutritional risks during pregnancy
As long as a mother becomes pregnant during her pregnancy with full health and well-being, she can in principle eat everything she likes. However, some foods should be dispensed with, since some foods can endanger the development of the unborn child. These include:
Consumption of liver and vitamin A
Vitamin A is very important for cell and tissue growth, especially for the development of the lung of the child. However, an overdose of vitamin A can have the opposite effect and harm the unborn baby. For this reason, pregnant women should abstain from eating liver in the first third of pregnancy because the liver contains a lot of vitamin A. After the first pregnancy third you can eat liver again, but only 125g per week.
Coffee, tea and cola
A high consumption of caffeine-containing drinks can lead to a lower birth weight of the child than is to be expected. Being considered harmless, however, will be up to three cups of coffee a day. Other caffeine-containing drinks are cola and energy drinks, which can contain much more caffeine than coffee. Significantly less caffeine than in coffee is contained in cocoa, green and black coffee. It is therefore important to pay attention to the total amount: If you drink a lot of black tea, you should avoid using the coffee cup as a pregnant woman, or restrict the amount of tea, so that you do not have more than three “coffee cups” per day.
Consumption of unwashed fruits and vegetables as well as raw meat
Unless a pregnant woman takes unwashed fruits or vegetables, as well as raw meat, the danger may arise of infecting foodstuffs infected with toxoplasmosis. Toxoplasmosis is usually a harmless infectious disease, which hardly causes discomfort and usually remains unnoticed. It is transmitted by the animals to humans, the principal being the infected cats. These exciters are transferred via cat droppings or they reach plant foods via cat droppings.
Approximately 40 percent of all pregnant women have been infected with toxoplasmosis in their lives and already have antibodies in the blood. If, however, an initial infection during pregnancy (if no antibodies are formed), the first infection can become dangerous for the unborn child. Severe damage to the central nervous system and the eyes can be seen in the children. For this reason, an initial infection in pregnancy must be treated with antibiotics. Pregnant women who are not immune to toxoplasmosis should only consume meat or sausages and meat products that are cooked well and do not use raw sausages such as salami or sausage. Salads, vegetables and fruit should always be thoroughly cleaned before they are consumed.
Consumption of soft or raw milk cheese
Listeria, which can be found almost everywhere, especially in unprocessed foods, and especially in raw milk and raw milk products, call for a bacterial infection which causes listeriosis, which is rather rare and is normally harmless to adults and triggers mild symptoms like colds , In pregnancy, however, a listeriosis can lead to a defect or stillbirth or lead to serious diseases of the newborn. For this reason, pregnant women are advised not to eat soft or raw milk cheese and to cut off the bark before eating cheese. Other foods that should be avoided during pregnancy are:
- raw fish
- raw marine animals
- raw eggs
- smoked fish
- raw sausage
Listeria can also proliferate in products which have been packaged under vacuum or in a protective atmosphere, which is why pregnancy sausage or cheese should be sliced freshly at the fresh food.
Read also in the apomio health blog: The Do’s and Dont’s in a pregnancy.
Conclusion: food. But right! Integrating healthy food into the diet is easier than you think and often it is the small changes in life that make a big difference. In addition, these foods are not only health-promoting but also delicious and make happy and lend strength during pregnancy. A healthy and balanced diet will give the newborn a good start.
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