Pregnancy and nutrition: important for a healthy baby

During pregnancy it is more important than ever to eat a healthy and varied diet. It is not about eating more (because you eat for 2) because that is not necessary at all, but about eating the right things. The quality of the food is important during pregnancy, not the quantity!

Balanced diet, even before pregnancy

It has been proven that women who already had a healthy lifestyle before pregnancy and who pay attention to their diet are also less at risk of certain nutritional deficiencies during pregnancy. It is therefore important to follow the rules of a healthy diet before pregnancy. The basis of a healthy diet is always the food triangle.

On the one hand, the healthy diet ensures the health of the mother during pregnancy and limits the risk of complications, but it also helps her recover after the tiring delivery.

During pregnancy, both a healthy diet and a varied diet are important. Relying on the food triangle can ensure that you are getting the right nutrients, as well as adding variety to your meal. Some rules we can set are the following:

Proteins During pregnancy, and as the pregnancy progresses, there will be a higher need for proteins. These are responsible for the growth and development of the child and at the same time ensure an enlargement of the uterus and the growth of the placenta. Proteins are rich in meat and eggs but also in milk and dairy products and even in legumes, tofu and tempeh. (See also: Tempeh, worthy alternative and tasty ingredient).

Especially during the last months of pregnancy one will need more iron. A shortage of iron can lead to anemia in the mother and an iron deficiency in the child, because in the last months of pregnancy this has to take care of the build-up of iron reserves.

Vitamins are generally healthy and even indispensable for the body. However, it is not necessary to take extra vitamins during or before pregnancy because we get enough of these vitamins through our diet or, in the case of vitamin D, from the sun. An extra intake of vitamin A, even just before pregnancy, can be harmful to the fetus. It is therefore not recommended to eat liver and liver products as they contain a very high dose of vitamin A. Vitamin D, on the other hand, is a very important building block during pregnancy. These are also present in our diet in fish oil, fatty fish, eggs and whole milk products. Vitamin D is mainly produced in the skin through the reaction with sunlight. It is therefore not necessary to sunbathe extensively, but sufficient walking in the open air is a good idea.

Many gynecologists prescribe a folic acid supplement if one wants to become pregnant. This is because it has been proven that the intake of folic acid before and during fertilization has a risk-reducing effect on NBD or spina bifida. It is necessary to take a supplement because folic acid is a substance that is broken down by cooking. It is present in leafy vegetables and cabbage, cheese and eggs, and citrus fruits.

Iodine is often also prescribed extra during pregnancy because we do not get enough iodine from our diet. However, it is recommended to boost the iodine content, eat fish up to 3 times a week and use iodized salt.

Because the placenta is responsible for the transport of nutrients from mother to child, all substances pass through, including harmful substances. It is therefore important to know which substances to take and especially, which ones not, during pregnancy.

If one drinks alcohol, these harmful substances also pass to the child. The fetus that cannot break down the alcohol at that time may experience a growth retardation or a mental retardation. In the first 3 months, alcohol consumption even doubles the risk of miscarriage. For more important information on alcohol use during pregnancy, read "Pregnancy and alcohol use: a bad combination"

The use of drugs during pregnancy is strongly discouraged because these substances also pass to the fetus and can have an undesired effect on it. It is therefore strongly discouraged to continue to use medicines, even if they are harmless painkillers. Medication must always be discussed with the doctor.

Mothers who smoke a lot during pregnancy have been shown to increase the chances of having a child with a lower birth weight. It has also been shown that smoking causes growth retardation and that it increases the risk of sudden infant death syndrome. Second-hand smoke with the partner, eg the partner who smokes in the same room or in the car, is also harmful to the health of the fetus. As a result, there are several programs that one can follow to overcome smoking addiction as a mother and as a partner, and these are in many cases reimbursed.

Toxoplasmosis, or colloquially referred to as feline disease, is an infectious disease caused by a parasite found in contaminated raw meat and cat feces. During pregnancy, the mother will be tested for toxoplasmosis to determine whether she is immune to it or not. If this is not the case, care must be taken that the meat is always sufficiently heated and that it is always well cooked. Freezing meat kills a number of parasites, but it is not a sufficient measure. Do not eat dishes based on raw eggs, such as bavarois, chocolate mousse, ... Always wash your hands well if you have come into contact with cats and if possible have someone else clean the litter box or at least wear household gloves. Preferably eat cooked vegetables or make sure that raw vegetables have been sufficiently washed.