Fact or myth? Nutritional advice during pregnancy
Myth 1: During pregnancy you have to eat for two
In many cultural circles, people believe that you need to eat for two persons during pregnancy i.e. your child and you. However, this is a misconception. The fetus does not grow faster only by increasing you food intake. Rather than quantity, it is the (nutritional) quality of the meals that counts. Now is the right time for a healthy and varied diet. Add lots of vegetables and fruit to your menu and, above all, drink plenty of water. Your diet has a significant influence on your baby’s metabolism and health.
So: Unless you are hungry, please do not force yourself actively to eat more than before your pregnancy.
Myth 2: Only with dietary supplements your body gets everything it needs
Folic acid, vitamins D, B, minerals, proteins etc. Many pregnant women are advised to take nutritional supplements right from the start so that the baby develops well. But not every pregnant woman has to resort to dietary supplements. The need for necessary nutrients can be well covered by a varied choice of food.
As a pregnant vegetarian, you will find it a little more difficult to get enough nutrients from your diet. Most of the time you lack important proteins. But don’t worry: with the necessary knowledge and creativity you don’t have to rely on supplements. As mentioned above: it is the quality of the food that matters.
Myth 3: To produce more breast milk, you need to eat rice and drink a lot of milk
This myth is especially unsettling for soon-to-be mothers who would like to breastfeed. There is no magic formula to produce a lot of breast milk. The biggest contribution is to eat in line with a healthy, balanced diet. Incorporate fruits, vegetables and plenty of water into your daily routine and make sure your food is as colorful as possible. This will ensure that you get plenty of nutrients during the day.
Myth 4: Stay away from mozzarella during pregnancy
Some foods are not entirely safe during pregnancy. Raw or undercooked products can be dangerous for everyone. Especially during pregnancy, you should avoid them. Protect yourself and your baby from bacteria, fungi and other microorganisms that could cause food poisoning. Often it is not clear what individual products have been treated with before sale.
Here’s a quick overview on what to look for:
- Avoid raw milk products. In principle, all foods made from raw milk should be labeled as such in the supermarket. When it comes to cheese, go for pasteurized cheeses instead. Even commercial packaged mozarella or other soft cheeses are fine as long as they are made from pasteurized milk.
- No raw meat, á la beef tartare or undercooked meat products such as steak. Better save those cravings until after your pregnancy and breastfeeding.
- Watch out for raw fish. Even as a lover of Asian cuisine, please make sure that there is no raw fish on the sushi.
- No raw eggs or products made from them. This includes sould foods like tiramisu or mayonnaise.
- Sugar should also be reduced (if possible). It enters the fetus’ circulation through the blood via the placenta and affects its metabolism. Excessive consumption of sugar can lead to long-term consequences such as cardiovascular or other metabolic diseases in the child.
As a general rule, anything that is cooked and ready to eat may be eaten. Wash lettuce carefully yourself before you eat it.
Myth 5: Coffee is taboo
Caffeine passes unhindered through the placenta and is thus transported directly to the fetus. Nevertheless, pregnant women do not have to waive coffee for good. The same applies to black and green tea. In small quantities, consumption is acceptable; reduce your intake to a maximum of 2 small cups per day, provided you also drank these before pregnancy. Nevertheless: there can be effects on the fetus. These are noticeable through restlessness of the baby and later also as permanent tension or hyperactivity of the child.
So if you can do without it, you are also doing something good for your baby.
Myth 6: You absolutely have to lose weight if you get pregnant overweight
This can be dangerous. Obviously, being overweight is not the ideal starting point for pregnancy, but you should definitely not lose weight because of it. Try to include a lot of healthy foods in your daily routine. This should lead to you gaining less weight during pregnancy than other soon-to-be mothers.
Summary
During pregnancy, quality is more important than quantity when it comes to nutrition. Make sure you always have colorful food on your plate. A varied diet, plenty of vegetables, fruit and water will ensure that you can meet your nutritional needs with your food. This will generally save you from having to take supplements. Eliminate raw foods from your diet to minimize the risk of food poisoning. You don’t have to give up everything: Tea and coffee can be consumed in moderate quantities (if consumed before). In general: eat healthy, and you will form a steady basis for your child’s development.
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