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Nutrition and pregnancy: nutritional guidelines

  1. 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


  1. 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.


  1. 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.


  1. 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 !!


  1. 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

  1. 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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