Pregnancy and diet: what about nutrition?
«What is allowed and what isn’t?» This is a question pregnant women often ask themselves in relation to nutrition. The abundance of advice on offer can be confusing. This article explains what is really important and good for the health of both mother and child.
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Short and simple
Pregnant women need to eat healthily.
They only need to increase the amount they eat slightly from the fourth month of the pregnancy.
They should take certain additional nutrients as well.
There are drops and tablets for this.
These help the baby to grow.
There are some foods that pregnant women should not eat.
For example raw meat or raw fish and certain types of cheese.
The Swiss Food Pyramid
What is allowed on your plate: general tips for eating a healthy diet during pregnancy
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Drink 1.5 to 2 litres of liquid – ideally water – per day.
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Eat at least two portions of seasonal fruits and three portions of seasonal vegetables every day (one portion equals a handful).
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Wash fruit, vegetables and herbs thoroughly with water to avoid infections.
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Eat three to four portions of cereal products (ideally wholegrain) and potatoes per day.
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Eat three portions of pasteurised milk and dairy products such as yoghurt, quark and cottage cheese per day.
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Eat one portion of pulses, eggs, meat (including poultry), fish, tofu, seitan or Quorn per day.
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Eat one portion of unsalted nuts or seeds per day.
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Use iodised salt when cooking.
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Consume sweets and sweetened drinks only in small quantities.
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Avoid energy drinks and drinks containing alcohol or quinine (bitter lemon, tonic).
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Drink coffee and tea in moderation.
Eating for two? Increased energy needs during pregnancy
- From the fourth month of pregnancy, the mother’s daily energy needs increase by around 250 kcal (kilocalories). This higher demand can be met by eating one piece of wholegrain bread and one piece of cheese, for example.
- From the seventh month of pregnancy, the mother’s additional energy needs rise by about 500 kcal per day. These additional calories could be provided by muesli with flakes, fruits, nuts and milk, for instance.
Tip
It is easier to eat a healthy diet if your partner joins in, too. Not only are you doing yourself a good deed – you will also set good examples to your child when they are older.
Further information on healthy nutrition for pregnant women can be found in the brochure entitled Nutrition during pregnancy and breastfeeding (available in German, French and Italian) from the Federal Food Safety and Veterinary Office (BLV).
Forbidden foods? What pregnant women should not eat
Foods to avoid during pregnancy:
- Raw meat (carpaccio, medium or rare steak)
- Raw sausage (e.g. Landjäger, salami, Bauernschüblig) and raw ham
- Game and liver
- Raw fish (sushi) and raw seafood
- Smoked fish (e.g. smoked salmon or trout)
- Food containing raw eggs (e.g. tiramisu)
- Raw milk and products made from it, such as raw milk butter or quark
- Blue cheese (e.g. Gorgonzola)
- Soft cheese made from raw and pasteurised milk
- Semi-hard cheese made from raw and pasteurised milk
- Feta
- Pre-prepared, packaged leaf salads, fruits and sprouts
Tip
Nutritional supplements for pregnant women
Folic acid is important to prevent problems with the baby’s development.
Ideally, you should start taking folic in tablet form before the pregnancy – as soon as you want to or could get pregnant.
Vitamin D is important for healthy bone formation in the baby.
The body makes vitamin D from sunlight. There is hardly any vitamin D in foods. Mothers are recommended to take vitamin in drop form throughout their pregnancy.
Sometimes, it may also be necessary to take dietary supplements for further nutrients such as iron, iodine or omega-3 fatty acids (EPA and DHA). Talk to your gynaecologist about this.
Vegetarian or vegan? Alternative diets during pregnancy
The best way to meet the body’s higher need for nutrients during pregnancy is with a combination of plant-based and animal food products. It is also possible to eat a balanced and varied vegetarian diet during pregnancy. Since meat provides crucial nutrients, it is important to replace these through other foods.
- Replace meat with tofu, pulses, Quorn, seitan, eggs or dairy products.
- Give preference to wholegrain products.
Vegan diets are not recommended during pregnancy. The body often does not get sufficient quantities of important nutrients such as vitamin B12, protein, omega-3 fatty acids (EPA and DHA), iron, zinc, iodine, calcium and vitamin D.
If you nevertheless opt for a vegan diet during your pregnancy, you should seek advice from a qualified nutritionist (BSc). It is also important to check the levels of the aforementioned nutrients in your blood on a regular basis.
Find a nutritionist: List of freelance nutritionists (SVDE) (available in German and French)
Hospitals also offer advice on nutrition.
Problems during pregnancy:
what to eat if you are suffering from nausea, constipation, heartburn, etc.
The growing baby bump and the change in the body’s hormonal balance during pregnancy have an effect on the mother-to-be’s sense of wellbeing. Many women suffer from typical pregnancy-related issues such as nausea, constipation, a feeling of fullness, heartburn, strange food cravings and even a strong aversion to certain foods. There are a few simple tricks that will help to alleviate these symptoms.
- Generally speaking, it is better to eat several smaller meals rather than just a few large ones, as this has less of an impact on the stomach and intestines.
- Nausea: eat or drink something small before getting up if you feel sick in the mornings (e.g. rusks, a little bread or milk).
- Heartburn: avoid lying down directly after eating and sleep with your upper body raised.
- Constipation: eat foods that are high in fibre (such as vegetables, fruits and wholegrain products in general) and drink at least two litres of liquid every day.
The brochure «Nutrition during pregnancy» (available in German, French and Italian) of the Swiss Society for Nutrition provides more valuable tips on coping with problems during pregnancy.
Which benefits are covered by your health insurance for maternity?
