Nutrition during pregnancy
A balanced and varied diet combined with enough exercise is extremely important during pregnancy, both for you and your baby. Don’t worry, you don’t have to be a nutritionist or nutritionist to eat well. Quite often pregnant women intuitively understand what is good for them and trust their instincts.
The right diet for pregnant women – useful tips for every day
One of the most important vitamins during pregnancy is folic acid, which is found mainly in raw fruits and vegetables. An important source of folic acid is broccoli. You should keep in mind that to avoid potential pathogens, you should wash fruits and vegetables very carefully, especially if they are root crops.
Pure meat (fat-free) and parsley, on the other hand, contain the important iron that a baby needs to build its internal organs. The role of iron is also to stimulate blood flow to the uterus.
Folic acid and iron are most valuable for the expectant mother, but there are a number of vitamins and minerals that help the baby develop. It is worth paying attention to your diet and make it as healthy as possible during pregnancy and breastfeeding – your baby will be grateful.
How to proceed with food during pregnancy
Hygiene is extremely important – always wash your hands after washing food or touching raw meat or fish. Carefully rinse raw fruits and vegetables, even packaged salads, sprouts, etc. Also, be sure to wash your hands before eating.
Try to eat only fresh foods and do not store open packages for too long. Prepare salads just before eating.
Which foods should you avoid
The baby’s immune system is not yet fully developed in the womb and after birth and must therefore be well protected against possible food-borne pathogens. Foods that are generally harmless can carry germs or bacteria that your baby can’t fight on its own. The best way to prevent infection in your unborn child from pathogens such as Salmonella, Listeria or toxoplasmosis is to eat properly and refrain from eating certain foods. Don’t worry – if you’re reading this article, you’re already doing well. First of all, do not eat raw foods of animal origin such as raw meat, fish, eggs and fresh cheese.
Raw meat and fish
Meat and fish are important foods during pregnancy. Meat contains many nutrients such as vitamin B12, zinc and iron, which are needed in even larger doses during pregnancy. Fish and seafood are a rich source of Omega-3 fatty acids, which contribute to the proper development of the eyes and brain of the unborn baby. You can safely eat meat and fish as long as they are well cooked – pathogens are destroyed by strong heat. Attention: foods such as roast beef, tartar, trout, sausage, sausage, sushi, smoked salmon, etc. may contain listeria or trigger toxoplasmosis.
Toxoplasmosis is an infectious disease caused by parasites that can be transmitted from infected raw meat or trash. Tip: if you like gardening, be sure to do so with gloves to avoid contact with cat feces, which can also be a source of toxoplasmosis.
Usually healthy people hardly notice the symptoms of toxoplasmosis, but if the unborn baby becomes infected, it can lead to serious health problems and consequences. If you have ever been infected with toxoplasmosis before pregnancy, your body has acquired immunity. Your doctor will determine this at the beginning of your pregnancy using a blood test.
Dairy products from raw milk
Nutrition during pregnancy
Raw milk products, such as soft cheeses, may contain the bacterium Listeria. People with strong immune systems usually find it difficult to notice symptoms other than fever, headache or body aches, while others suffer from diarrhea and vomiting due to Listeria infection. The problem is that unborn babies can get seriously ill because of pathogens.
On the other hand, you can consume cooked and pasteurized dairy products without any hesitation. About cheeses – here are some that are not recommended during pregnancy:
- white cheese such as Camembert, Brie, Cambozola or Chèvre goat cheese
- blue cheese like Gorgonzola, Romano or Roquefort
- all soft, unpasteurised cheeses, as well as goat or sheep cheese
Suitable for consumption are products prepared with milk heated to a high temperature such as: yogurt, cream cheese, mozzarella, cottage cheese and others.
Here is an exception to the rule – parmesan. It is made from raw milk, but matures long enough to minimize the risk of developing Listeria.