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Pregnancy is a period that comes with many doubts and questions. What foods should you avoid? Which should be preferred? What supplements are recommended when you are pregnant?

You are pregnant? Congratulation!

You can no longer eat and drink what you want, because your child's well-being now also depends. During pregnancy, many women ask questions about their eating habits, review them and adapt them if necessary. Are you the same? You should know that a balanced diet during this period ensures your child the best possible start in life and can have a positive influence on the course of your pregnancy and on the development of your child after birth.

Eat for two?

The adage says that you shouldn't eat twice as much, but twice as much. This is because when you are pregnant or breastfeeding, your body needs more vitamins and minerals. To meet these needs, it is not necessary to choose a special diet or to go on a diet. Simply follow the recommendations of the Swiss Food Pyramid and make sure you eat a variety of foods. Each food provides different important nutrients. However, a balanced diet is not enough to cover the increased need for some vitamins and minerals given during pregnancy. It is therefore recommended to take folic acid already from the moment you decide to have a child, as well as vitamin D.

Are energy needs increasing?

Although your body provide an important work during pregnancy, energy needs increase only slightly, and only from the 4 th month (2 th quarter). A slice of wholemeal bread with a piece of cheese or a handful of nuts, for example, is already enough to cover the additional 250 calories needed. From the 7 th month, the body needs 500 calories a day, which can be covered by the consumption of muesli, fruit, nuts or milk, for example.

There is no point in giving up certain foods preventively, except in cases of known allergy or intolerance. If you need to remove many foods or even entire food groups, please inform your gynecologist. Also ask your dietitian for advice to ensure that your diet covers all of your needs.

For vegetarians

It is possible to have a vegetarian diet during pregnancy and breastfeeding, a vegan diet being on the other hand not recommended.

Give up alcohol and ...

Pregnant women should not consume the following products:

  • Alcohol
  • Energy drinks or drinks containing quinine (drinking two cups of coffee or four cups of black or green tea is okay)
  • Raw milk, soft and semi-hard cheeses made from cow, sheep and goat milk. On the other hand, hard cheeses and mozzarella can be eaten
  • Raw or uncooked animal products (e.g. tartare, gendarme, salami, raw ham, sushi, smoked fish, dishes containing raw eggs such as tiramisu)

A word of advice before concluding: it is easier to have a balanced daily diet if your partner is doing it too. Your health will thank you and you will set a good example for your child.

Source of information: Swiss Nutrition Society SGE

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