What joyful news – a baby is coming! You prepare for the pregnancy and the birth and want to do everything as right as possible. But suddenly pregnancy-related problems arise, such as constipation, nausea or anemia. However, these ailments can be almost entirely avoided through a balanced diet. Nutrient- and fiber-rich food is important not only for the expectant mother, but especially for the baby – after all, he or she is also eating.

Read our tips on nutrition during pregnancy here:

  • What to eat during pregnancy?
  • Preferred foods
  • Which foods to avoid?

More nutrition tips for pregnant women:

A healthy diet during pregnancy is especially important!

An unbalanced diet is unhealthy for humans because it does not provide the body with all the important nutrients. Pregnant women in particular also have an increased need for minerals and vitamins due to the higher calorie requirement from the fourth month of pregnancy and should therefore eat a balanced diet and by no means a one-sided diet. An abundant intake of fruit and vegetables, milk and dairy products, whole grains and a moderate intake of meat and fish will ensure a comprehensive supply. By the way, food supplements should be completely avoided during pregnancy. The right combination of foods can also prevent strange cravings such as eating sour cucumbers with cream.

Important: Also ask your doctor what you should absolutely pay attention to in the diet during pregnancy!


Protein is very important, especially for the growth of the bones and teeth of the unborn child. Milk and dairy products as well as poultry, fish, cereals and eggs contain the necessary protein. However, raw eggs, raw meat, and raw milk and milk products should not be consumed under any circumstances during pregnancy, as these carry the risk of salmonella infection or may contain pathogens that can lead to miscarriage and premature birth.


In order to be able to cover the daily carbohydrate requirement of around 300g during pregnancy, whole grain products and legumes are recommended, but also the consumption of fruit and vegetables such as potatoes.

Iodine especially important for pregnant women

Special attention should be paid to an iodine-rich diet, as iodine is very important for the development of the brain and skeleton. Iodine deficiency, as well as an overdose of iodine during pregnancy, can cause thyroid dysfunction. Use iodized table salt in moderation and eat sea fish such as plaice and pollock regularly.


Many women suffer from iron deficiency during pregnancy. You can prevent this by eating iron-rich foods such as millet, fennel, spinach and meat. In combination with vitamin C (kiwi, sauerkraut, potatoes, peppers, citrus fruits) the iron can be better utilized. It is responsible for the formation of red blood cells, which in turn provide oxygen to the baby.

Calcium, folic acid, magnesium and phosphorus especially important for pregnant women

Calcium, magnesium and phosphorus ensure bone strength and bone formation. While calcium and phosphorus are found mainly in milk and dairy products, magnesium is supplied mainly through nuts and green vegetables. The risk of premature birth can be minimized by an adequate intake of folic acid. Folic acid is found mainly in soy, oranges, legumes, and cabbage and broccoli.

Vitamin-rich diet during pregnancy

Vitamin requirements are increased threefold during pregnancy. Therefore, make sure to increase your vitamin intake. Vitamins are mainly found in fruits and vegetables. Also note that not by cooking too long a large part of the vitamins is lost. Fruits and vegetables should therefore be prepared as raw vegetables or in a way that preserves vitamins.

What pregnant women should not eat

As mentioned above, raw products from animals such as eggs, milk, meat and fish should not be eaten, as they can cause great harm to the unborn child. Also, you should avoid smoked foods as well as offal and avoid ice cream as well as drinks containing quinine. Dyes and preservatives can cause allergies in the child. Therefore, the consumption of ready-made products and sweets during pregnancy is not recommended. The consumption of alcohol should be avoided completely. A glass of wine in honor is also not advisable, as the consumption of alcohol drastically increases the risk of miscarriage and premature birth. Coffee should only be drunk in small quantities, as the caffeine it contains impedes the absorption of iron and, in higher quantities, can cause high blood pressure.

Abundant intake of fluids prevents constipation during pregnancy, and regular walks in the fresh air also stimulate digestion. Weight gain during pregnancy is completely normal, so do not diet at all during pregnancy. However, pregnancy is also not a free pass for unrestrained feasting. The saying “eating for two” is only partly true, it is important what you eat, but you do not have to eat twice the amount. Eat several small portions throughout the day to avoid cravings and have your last meal at least 2 hours before bedtime. Large portions in particular put pressure on the stomach and cause disturbed sleep at night.

A balanced diet during pregnancy is not only important for the development of your child. You also get to experience 40 carefree, beautiful weeks until your baby sees the light of day.

[Please note: Our articles cannot replace the advice of a doctor. For health problems and questions about healthy eating during pregnancy, please always consult a doctor you trust].