Diet For a Pregnant Woman During Pregnancy: Proper Diet For Pregnant Woman

Diet For a Pregnant Woman: In order for pregnant women and their unborn children to get through the nine months in good health, not only are certain nutrients important, but in general, you should ensure a healthy and balanced diet. Diet For a Pregnant Woman: During Pregnancy.

Do Pregnant Women Have To Eat For Two?

It used to be said to pregnant women “you have to eat for two now” – that is now considered obsolete. But it is not! Because what was and is meant by the fact that expectant mothers also have to supply their unborn baby with nutrients so that it can thrive. So it’s not about quantity, but about quality when it comes to food.

Even if a second person grows in her womb, an expectant mother shouldn’t eat for two. Their energy requirement increases, but not twice as much. The exact additional requirement depends on the size and weight of the mother-to-be. But pregnant women don’t have to eat for two.

However, the need for nutrients increases during pregnancy, for example, pregnant women need twice the amount of iron. Folic acid, vitamin B12, iodine, and calcium should also be adequately absorbed. They are particularly important for the child’s development.

In fact, pregnant women only need around 200 more calories a day than before. The need for some nutrients increases, however, in some cases significantly because some of them (such as folic acid and magnesium) play an important role in giving birth to a completely healthy baby.

Diet For a Pregnant Woman

Pregnant women do not have to eat for two, it is more about the quality than the quantity of the food and, above all, about meeting the additional nutritional requirements.

Proper Nutrition For Mother and Child

  • Eat lots of fresh vegetables, salads, and fruits – five servings a day is the minimum.
  • When it comes to bread and pasta, always choose the whole grain variant. It contains many important nutrients that give you and the baby strength.
  • Drink plenty of calorie-free and low-calorie fluids. Mineral water is perfect, especially if it’s rich in magnesium.
  • Meat is not a must. It does provide iron, but other foods also contain it in abundance
  • On the other hand, you should treat yourself and your baby to fish at least twice a week.
  • Milk, dairy products, and cheese belong on the table every day. But it can be the low-fat variant because it contains all the important nutrients.
  • Beware of sweets! Not only can they lead to unwanted extra pounds, but they can also even harm the unborn child: British researchers have now found that there is a verifiable connection between high sugar consumption during pregnancy and later disease of asthma or allergies in the child.


Eat lots of fresh fruits and vegetables, whole grains, dairy products, and fish twice a week. It is best to drink water rich in magnesium and be careful with sweets.

Which Nutrients are Particularly important Now

When it comes to nutrition during pregnancy, two substances are particularly important, which expectant mothers usually do not get in sufficient quantities through their daily diet alone:

Diet For a Pregnant Woman: During Pregnancy

Folic acid:

We normally need around 550 micrograms of this B vitamin daily; the German Nutrition Society recommends twice as much for pregnant women.

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Since such malformations mainly occur in the first few weeks, experts advise starting taking folic acid tablets if possible if a child is planned (e.g. immediately after stopping the pill).

When you eat plenty of spinach, broccoli, rose and cauliflower, egg yolks, endive, asparagus, wheat germ, and whole grains, you get the most folic acid in. Oranges, bananas, and mangoes also contain plenty of them. Nevertheless, it is best to discuss with your doctor whether you should also take a preparation.


As for the development of babies, the trace element plays an important role in controlling growth, brain development, and bone formation,  Since a deficiency also increases the risk of deformities or miscarriages, the DGE advises expectant mothers to consume 250 micrograms of iodine daily.

The easiest way to get larger amounts of iodine is to enjoy sea fish, milk, and dairy products as often as possible.


It is important to get enough folic acid and iodine during and before pregnancy.

Weight Gain During Pregnancy

Speaking of extra pounds, if you follow these guidelines and our tips for the best foods to eat, you don’t have to worry about being overweight. You will gain weight, but not because you are consuming too many calories.

It is completely normal for expectant mothers to put on an average of 10-16 kg during pregnancy. This supposed “overweight” is not a result of poor nutrition, but is directly related to pregnancy:

  • The uterus can weigh up to 1.5 kg and it increases in size.
  • About 1.5 kg also comes from the amniotic fluid and placenta.
  • About the same amount results in increased blood volume, which mainly supplies the unborn child with oxygen.
  • The breast gains weight by up to 500 g as it prepares for breastfeeding.
  • Another 2 kg (sometimes more) brings water retention in the body on the scales.
  • So that the body gets enough energy for the “work” of pregnancy, childbirth, and breastfeeding, it collects around 2 – 3 kg of additional fat reserves.
  • Finally, there is the weight of the unborn baby, which is usually 3 – 4 kg.

Greater weight gain harms both mother and child. A common consequence of maternal obesity is gestational diabetes.


On average, an expectant mother gains 10-16 kg, which is completely normal based on the factors listed above.

Diet During Pregnancy? No way!

Hunger, Hungry, Eating, Cookie, Biscuit, Cracker

Real overweight is considered a certain risk factor during pregnancy, because it puts a double burden on the heart and circulation, for example. However, whenever a woman becomes pregnant. Doctors, therefore, recommend women who want a child and are planning a pregnancy lose weight in good time.

As soon as the test is positive, it is too late to do something for the figure: Diets for weight loss are absolutely taboo for expectant mothers because it is not guaranteed that mother and child receive all nutrients in sufficient quantities.

Even being overweight is still better than possible malnutrition through diet. However, it is best if you have a good and balanced diet. If you follow the tips and recommendations here as well as the best foods, it will work almost automatically and you don’t need to worry that your child is missing something.

If your heart and circulation are healthy and your doctor has no objection to this, you can of course exercise or do sports. In this case, however, it is particularly important that you consume enough magnesium, because the need for exercise also increases.

Diet During Pregnancy: What Else Is Important

In order to avoid infections that could be dangerous to you and your baby, good hygiene in the kitchen is also important when it comes to nutrition during pregnancy:

  • Always wash fruit, vegetables, lettuce, and herbs very thoroughly – especially if they are to be eaten raw. Caution: You should never eat sprouts raw, always heat them to over 70 ° C beforehand!
  • Buy perishable foods in small quantities so that they can be used up quickly and keep them refrigerated.
  • Pre-cut salads from the pack, but also salads and antipasti from open counters (e.g. in the canteen or gastronomy) can contain germs – hands off!


A healthy and balanced diet is very important for you and your unborn baby during pregnancy. It’s not about the quantity, but the quantity of food.

Fresh fruit and vegetables, as well as dairy products, should be on your menu every day. When it comes to bread and pasta, the whole grain variety is particularly good because of the nutrients. Also, make sure you have sufficient iodine and folic acid intake.

If you are in the mood for meat, you can eat it, otherwise, it is not a must. If you don’t want to put unwanted extra pounds on the scales, then you better stay away from sweets or pay attention to the amount. On average, it is quite normal for a pregnant woman to gain between 10 and 16 kilograms.

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Both being very overweight and malnutrition can represent certain risk factors during pregnancy and should be avoided.

If you are overweight, you should be careful and, ideally, lose a few pounds before pregnancy in order to avoid certain risk factors. Dieting is just as bad. We recommend a balanced and healthy diet, in consultation with your doctor, also in combination with exercise.

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