Nutrition and pregnancy: nutritional guidelines
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During pregnancy it is important to adjust your diet. Some foods are not that good for your baby, while others are very good. What to eat and what not to eat during pregnancy
Energy
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A pregnant woman needs 350-450 kcal more in the second and third trimester of pregnancy, the protein requirement is increased by approximately 24 grams. This equals approx. 50 grams of meat, 250 ml of milk (1 cup) and 1 extra slice of cheese. If you are used to eating very little meat and dairy products, you should actually use more than these guidelines. If you use a lot of these products and take in a lot of energy, you probably don't need to take anything extra. Also pay attention to your movement pattern. If you have started exercising less during your pregnancy, you also need to use less than 350-450 kcal extra.
Moisture
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It is important for everyone to drink at least 1.5 liters. This is especially important for pregnant women, as they often suffer from constipation. Sufficient moisture, fiber and movement promote bowel movements.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Alcohol
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As everyone knows, alcohol is bad for the baby. Alcohol intake during pregnancy can lead to fetal alcohol syndrome. This syndrome leads to growth retardation, developmental delay, an abnormally small head, eye defects, facial defects and joint defects. Alcohol consumption during pregnancy increases the risk of miscarriage and of a baby with a low birth weight. So don't drink alcohol !!
Caffeine
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There are indications that excessive caffeine intake increases the risk of miscarriage in the first trimester of pregnancy. It seems sensible to limit caffeine intake during pregnancy, but this has not yet been fully proven.
Listeria monocytogenes
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Listeria monocytogenes is a bacterium that causes listeriosis. Listeriosis causes infections of the uterus and cervix in pregnant women, leading to miscarriage in the second or third trimester of pregnancy or a stillbirth. Pregnant women are 20 times more likely to be infected than other healthy adults. Listeria monocytogenes can be present in raw milk, improperly pasteurized milk, soft cheeses, ice cream, raw vegetables, raw meat (filet americain), fermented sausages, raw and cooked poultry, raw vegetables, and raw and smoked fish. Try to avoid these products when you are pregnant! Listeria monocytogenes can grow in food that is kept in the refrigerator, but is killed at a temperature of 75 degrees Celsius. Watch out for cross-contamination. Do not allow cooked products to come into contact with raw products and contaminated utensils.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg