26.05.2025

Nutrition during pregnancy: what do I need to consider

There are numerous guides on pregnancy – and just as many uncertainties. This also applies to the right diet. What is good for the health of the expectant mother and the development of her unborn child?

In this blog post, we dispel myths and explain which nutrients are important now and which foods are better to avoid.

Checking nutrition myths for pregnant women

1. I have to eat for two during pregnancy

Wrong: Pregnant women should not eat twice as much, but twice as well. To ensure that digestion works well and you avoid overeating, you should only fill your stomach with food to ⅔. If you eat a balanced diet, hunger pangs and cravings should be limited.In der Schwangerschaft muss man «für zwei» essen

2. Alcohol is bad for the unborn child, but a glass to toast is fine

It is crucial to avoid alcohol. Even small amounts can cause developmental disorders in the newborn. You should therefore refrain from drinking alcohol during the entire pregnancy and breastfeeding period.

3. Avoiding potential allergens prevents allergies in children

There is no evidence that avoiding certain allergens such as nuts or fish can prevent allergies in children.

4. Salad and raw vegetables should be avoided

Salad and raw vegetables are more difficult to digest and can make pregnant women feel bloated, flatulent or constipated.

5. I need nutritional supplements during pregnancy

Yes and no: Pregnant women cannot always guarantee a balanced diet. In this case, it is often recommended to take multivitamin-mineral supplements that are specially dosed for pregnancy. Be sure to discuss the intake with your doctor or a nutritional advice center.

6. Nutrient requirements vary depending on the stage of pregnancy

Correct: From the 13th week onwards, protein and energy requirements increase - and from the 28th week onwards, they increase again. In the third and fourth months, the unborn baby develops muscles and fat, which is why nourishing foods such as milk, honey, butter, rice and yoghurt are recommended during this phase.

Pregnancy myths: truth or lie?

Giving birth is one of life's most astounding experiences. However, as with every little miracle, there are numerous rumours and old wives' tales about pregnancy. Some pregnancy myths make us smile, whilst others worry us. We get to the bottom of the most popular claims.

What nutrients do I need and where can I find them?

Please be sure to discuss your diet with your doctor or a nutritional counselling centre.

Nutrient	Effect	Food or dosage
Folic acid	Essential for haematopoiesis and the nervous system	Daily supplementation of 400 micrograms is recommended until the end of the 12th week of pregnancy
Iron	Important for haematopoiesis	Meat, eggs, pulses and nuts. Foods rich in vitamin C improve absorption
Magnesium	Supports bone formation and muscle contraction	Oatmeal, bananas and milk
Vitamine D	Supports bone formation	Continuous supplementation recommended during pregnancy
Iodine	Important for thyroid hormones	Foods containing iodine such as fish, seafood or iodised table salt
Omega-3 fatty acids	Support brain development	Fatty fish, nuts, rapeseed and linseed oil

These foods are good for you during pregnancy

Both pregnant and non-pregnant women should eat a balanced diet with fresh, seasonal and regional products.

Fruit: raisins, dates, figs, pomegranates, grapes, peaches, strawberries, bananas.
Vegetables: fennel, cauliflower, cucumber, potatoes, pumpkin, carrots, beet, sweet potatoes, zucchinis.
Cereals: rice, maize, millet, oats.
Pulses: chickpeas, mung beans, lentils.
Nuts: cashew nuts, almonds.
Oils and fats: ghee, olive oil, peanut oil.
Spices: fennel seeds, ginger in small amounts, turmeric, saffron, cinnamon.

You should avoid these foods and drinks during pregnancy

Alcohol
Acidic foods and drinks
Generally fatty, spicy, raw and cold foods
Fast food
Raw milk products
Raw meat
Fish
Raw eggs

Tips against morning sickness

Warm ginger water or eating rusks, crackers or crispbread can help with morning sickness. Chewing fennel seeds and taking sufficient magnesium can also be helpful.