How do you ensure a healthy pregnancy with the right nutrition? Here are the most important tips:
- Folic acid: Take 400 micrograms daily to prevent birth defects. Eat spinach, broccoli and fortified cereals.
- Calcium & Vitamin D: For strong bones and teeth. Choose milk, cheese, leafy vegetables and oily fish.
- Iron: Prevent anaemia with 27 mg daily. Combine spinach, lentils and meat with vitamin C-rich foods.
- Fruit & vegetables: Eat 300 grams of vegetables and 2 fruits of different colours daily.
- Proteins: Provide 70 grams a day. Choose chicken, fish, tofu or pulses.
- Water: Drink 2-2.3 litres a day to stay hydrated.
- Supplements: Consult with your doctor about extra vitamin D or other supplements.
These tips will support your health as well as your baby's growth. Read on for practical advice and feeding schedules.
Tips on nutrition and supplements during pregnancy
1. Add Nutrition with Folic Acid
Folic acid, also known as vitamin B9, plays an important role in the healthy development of your baby. During pregnancy, it is recommended to get 400 micrograms daily [4].
Here are some dietary tips to increase your folic acid intake:
| Food |
|---|
| Spinach |
| Broccoli |
| Lentils |
| Chickpeas |
| Avocado |
| Enriched breakfast cereals |
To get the most out of these foods, preferably choose steaming or short stir-frying. This is because long cooking can lead to loss of nutrients [4].
These products are easy to add to your meals. For example, consider a breakfast with fortified cereals or a salad with chickpeas and avocado.
"Folic acid is crucial for preventing birth defects of the baby's brain or spine. The CDC recommends that all women of childbearing age take 400 micrograms of folic acid daily." - Centers for Disease Control and Prevention [5]
Discuss with your doctor or midwife whether you need additional supplements, especially if you have a previously diagnosed folic acid deficiency [2][6].
Useful tip: Start your day with a bowl of fortified cereal and add some spinach to a smoothie. This way you get a good dose of folic acid early on.
In addition to folic acid, remember that nutrients such as calcium and iron are also important for a healthy pregnancy.
2. Focus on Calcium and Vitamin D
Calcium and vitamin D play a big role in the development of strong bones and teeth in your baby. They also help keep your bones healthy during pregnancy. These nutrients are important for both your wellbeing and that of your baby [2][7].
The recommended daily amounts during pregnancy are:
| Nutrient | Daily Recommended Allowance |
|---|---|
| Calcium | 1,000 mg |
| Vitamin D | 10 µg |
Where can you find calcium and vitamin D?
| Sources of Calcium | Sources of Vitamin D |
|---|---|
| Dairy products such as milk and cheese | Oily fish such as salmon |
| Leafy vegetables such as spinach | Enriched dairy products |
| Enriched vegetable milk | Fortified plant-based drinks |
| Tofu | Eggs |
"A lack of calcium and vitamin D during pregnancy can lead to weakened bones in both mother and child, and increases the risk of osteoporosis and possible complications during childbirth." [2][7]
For vegetarians and vegans: Choose fortified plant-based milk, tofu and leafy vegetables like spinach to get calcium. For vitamin D, you can use fortified products, sunlight and supplements if necessary [2][7].
Practical tips: Start your day with a glass of milk or yoghurt, preferably enriched with calcium. Add spinach or other leafy vegetables to your lunch. In addition, ensure your water intake is adequate to support your overall health [5][4].
Consult with your healthcare provider if you think you need extra supplements. Besides calcium and vitamin D, iron is also an important nutrient during pregnancy. Read on to find out more.
3. Increase your Iron intake
Iron plays an important role in your health and that of your baby during pregnancy. The recommended daily allowance increases from 18 mg to 27 mg per day because your body is making more blood and your baby needs iron for proper growth [4].
Why do you need more iron?
Iron helps transport oxygen to your baby and prevents anaemia (anaemia). A deficiency can lead to fatigue and complications during pregnancy [1][4].
| Iron-rich foods | Combine with Vitamin C |
|---|---|
| Lean meat (such as chicken and turkey) | Citrus fruits, paprika |
| Legumes, lentils, spinach | Tomatoes, kiwi |
| Fortified breakfast cereals, tofu | Broccoli |
How do you improve your iron absorption?
- Combine iron-rich foods with vitamin C-rich products, such as orange juice with your cereal. This helps your body absorb the iron better [1][4].
- Use cast iron pans; these add small amounts of iron to your meal while cooking [5].
"Iron deficiency during pregnancy can lead to low birth weight and preterm birth. It is therefore important to get enough iron for the health of both mother and baby." [1][4]
For vegetarians and vegans
Plant-based iron is not absorbed as well by the body. To compensate, you can eat extra legumes and leafy vegetables, avoid tea and coffee at meals, and add vitamin C to your dishes [5].
Useful tip: Start your day with fortified cereal and a glass of orange juice for an iron-rich boost.
If you think you need extra iron, discuss this with your midwife or doctor. Sometimes a supplement may be needed [1][4].
A varied diet with plenty of fruits and vegetables also remains essential for a healthy pregnancy.
4. Eat Different Types of Fruit and Vegetables
During your pregnancy, it is important to eat plenty of fruit and vegetables. These foods support both your health and your baby's growth and development [4][6].
Try to eat at least 2 pieces of fruit and 300 grams of vegetables of different colours every day. This provides a wide range of nutrients [4][6].
| Colour category | Examples | Key Nutrients |
|---|---|---|
| Green vegetables | Spinach, broccoli, kale | Folic acid, iron, vitamin K |
| Red/purple vegetables | Red cabbage, beetroot, aubergine | Antioxidants, vitamin C |
| Yellow/orange vegetables | Pumpkin, carrot, pepper | Beta-carotene, vitamin A |
| Citrus fruits | Orange, grapefruit, mandarin | Vitamin C, folic acid |
| Berries | Strawberries, blueberries, raspberries | Antioxidants, fibre |
Practical Tips
- Add fruit to your breakfast, such as slices of banana on your oatmeal or a handful of berries in your yoghurt.
- Choose raw vegetables, such as carrots or cucumber, as a healthy snack.
- At every meal, fill half of your plate with vegetables.
What are you paying attention to?
- Wash fruit and vegetables well to remove dirt and pesticides.
- Avoid raw sprouts, such as bean sprouts, as they can contain harmful bacteria [4].
- Steam or stir-fry vegetables briefly to preserve as many nutrients as possible [4].
Besides fruit and vegetables, proteins are also important during your pregnancy. Find out how to choose good sources of protein in the next section.
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5. Choose Good Protein Sources
Protein is crucial for your baby's growth and helps your body with energy and muscle repair. During your pregnancy, you will need around 70 grams of protein a day [6].
Recommended Protein Sources
| Category | Food | Important Tips |
|---|---|---|
| Meat | Chicken, turkey, lean beef | Make sure it is well-done |
| Fish | Salmon, tuna, mackerel | Avoid fish high in mercury |
| Vegetable | Beans, lentils, tofu, tempeh | Rich in fibre and minerals |
| Dairy | Yoghurt, cheese, quark | Use only pasteurised |
| Eggs | – | Only fully cooked food |
For Vegetarians and Vegans
If you don't eat animal products, you can still get enough protein. For example, combine pulses and grains, add nuts and seeds to your meals, and choose soy products like tofu and tempeh.
What do you need to watch out for?
- Avoid raw or insufficiently heated sources of protein.
- Use only pasteurised dairy products.
- Spread your protein intake throughout the day. For example, start with yoghurt and nuts at breakfast, eat pulses at lunch and choose fish or poultry at dinner [6].
Protein-rich snacks
Convenient snacks to meet your protein goal include unsalted nuts, a bowl of yoghurt or a sandwich with hummus. These snacks will not only keep your protein intake up, but also make you feel energised [6].
Besides sufficient protein, it is important to stay well hydrated. This plays a big role in your overall health during pregnancy. Read on to learn more about hydration.
6. Drink enough water every day
During your pregnancy, it is important to stay adequately hydrated. Just as nutrition plays a major role, water is essential for your health and that of your baby. Your body needs about 2 to 2.3 litres of water daily [4].
Why is drinking water important?
Drinking enough water helps with:
- Supporting your baby's growth and development.
- Preventing discomforts such as constipation.
- Reducing the risk of urinary tract infections.
- Maintaining a good fluid balance during your pregnancy [4][6].
Tips to drink more water
You can spread your water intake by:
- Starting the day with a glass of water.
- Drink a glass of water with every meal.
- Always carry a water bottle with you for small sips throughout the day.
Other options besides water
If you want some variety, you can also opt for:
- Decaffeinated herbal tea.
- Flavoured water, such as lemon or cucumber.
- Fruits and vegetables high in water.
Note: Limit drinks with caffeine, as they can actually dehydrate your body [4][6].
How do you know if you drink enough?
Pay attention to the colour of your urine: pale yellow is a good sign. Drink regularly, even before you get thirsty. In hot weather or physical exertion, drinking extra water is important. Contact your healthcare provider if you notice signs of dehydration.
"Besides drinking enough water, taking nutritional supplements can also help you get all the nutrients you need during your pregnancy."
7. Talk to your doctor about supplements
A healthy and varied diet is the basis, but supplements may sometimes be necessary to supplement deficiencies. As every pregnancy is different, it is important to discuss this with your doctor or midwife [5][6].
Supplements often recommended
- Vitamin D: A daily dose of 10 micrograms, especially in winter or when you don't get out much. This helps with your baby's bone development and supports your own immune system [5].
- Other supplements: Depending on your situation, your doctor may recommend specific supplements to suit your diet and needs [6].
What should you pay attention to?
When using supplements, there are a few important points to keep in mind:
- Always choose supplements specially designed for pregnant women.
- Stick to the recommended dosage.
- Check whether the product has a recognised quality mark, such as NZVT or GMP, for extra security.
When should you seek advice?
Contact your healthcare provider if you:
- Not sure which supplements are right for you.
- Suffer from side effects.
- Want to discuss your eating habits to see if you are getting everything you need.
Important: Avoid taking supplements such as vitamin A in high doses, as this can be harmful to your baby. Never just start new supplements without seeking advice first [5][6].
By using supplements wisely in combination with a healthy diet, you are taking good care of yourself and your baby.
Conclusion
A healthy pregnancy starts with a well-balanced diet. Conscious choices can lay a strong foundation for both your health and that of your baby. The seven nutrition tips discussed will help you get off to a healthy start.
Key points:
- Make sure you have enough variety in your diet and pay attention to nutrients such as folic acid, calcium, vitamin D, iron and sufficient hydration (1.5-2 litres of water per day) [1][4].
- Combine vegetables, fruits, whole grain products, lean proteins and dairy to keep your diet balanced [1][5].
Because every pregnancy is different, it is smart to work with your healthcare provider to tailor your diet to what you need [4][6].
Practical tips
Even small adjustments can make a big difference. For example, add an extra portion of vegetables to your evening meal or choose nutritious snacks. These changes can help with:
- Your baby's healthy growth and development
- Maintaining your own energy levels and resistance
- Reducing the risk of pregnancy complications [5][4]
Listen to your body and ask for advice when in doubt. With these tips and the support of your healthcare provider, you can make conscious choices that will contribute to a healthy pregnancy. Small, consistent changes can have a big effect on your well-being and that of your baby.
Still have questions about nutrition during pregnancy? Check out our frequently asked questions for more information.
Frequently asked questions
What is best to eat during pregnancy?
During pregnancy, it is important to eat varied and nutritious meals. This means meals that contain all the important nutrients. Provide daily:
- Proteins: Choose lean meats, fish, pulses or dairy products.
- Vegetables: Try to get at least 300 grams in a day.
- Fruit: Two pieces of fruit a day is a good starting point.
- Calcium: Dairy or other calcium-rich products are essential.
- Moisture: Drink 1.5 to 2 litres a day [1][4].
What should you pay attention to?
- Prefer wholemeal products for more fibre and nutrients.
- Avoid raw meat and unpasteurised dairy to avoid risks [1][4].
- Make sure you drink enough water throughout the day.
This nutritional advice will help you keep your pregnancy running smoothly. Still, it's smart to consult with your healthcare provider. Everyone has different needs, and a healthcare provider can help you with a nutrition plan that is just right for you [3][4].
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