Healthy eating in pregnancy
During pregnancy, expectant mothers have to think about nutrition not only for themselves, but also for their unborn child. The simple rule is that if you are pregnant you should neither starve nor thirst, but nor should you eat for two. Far more important than quantity is the quality of the food you eat.
Content-Team SWICA
The old idea that pregnant women should eat for two is now considered outdated. One thing the santé24 nutrition team has often found is that not all expectant mothers know they can positively influence their health and that of their unborn child by watching what they eat. According to the Swiss Nutrition Society (SGE), the right diet not only promotes a healthy pregnancy and foetal development, but also has benefits that extend far beyond birth.
Energy and nutritional requirements during pregnancy
A woman's energy requirement remains broadly unchanged during the first three months of pregnancy. From month four, it increases by around 250 kilocalories (kcal) per day, which is roughly equal to one extra slice of wholemeal bread accompanied by a piece of cheese, a glass of milk or a handful of nuts. In the final trimester, the additional energy requirement increases by 500 kcal a day. This is equivalent to a bowl of muesli with flakes, fruit, nuts and milk.
The need for minerals and vitamins increases far more during pregnancy than the energy requirement. To meet this additional demand, women are advised to eat nutrient-dense foods such as fruit, vegetables, wholegrain products, dairy products and so on. This will also help them to maintain a healthy weight. It may be necessary to take supplements to ensure sufficient intake of folic acid, vitamin D and iron. A gynaecologist will be able to advise.
How to eat during pregnancy
Expectant mothers should follow the general recommendations for healthy adults to ensure a balanced and varied diet during pregnancy. They can consume any amount of calorie-free drinks as well as plant-based foods such as fruits, vegetables, legumes and whole grains, but should exercise moderation when it comes to meat products and cut right down on sweets, sugary drinks and snacks, and fats high in saturated fatty acids. Plant oils such as rapeseed and olive oil are better sources of fat. The guideline for water intake from drinks is the same for pregnant women as for adults generally around 1.5 litres a day.
Vegan and vegetarian diets
According to the SGE, women who follow a vegetarian diet can continue to do so during pregnancy – provided the diet is balanced. They should pay particular attention to nutrients that are usually obtained from meat and fish, such as proteins, vitamin B12, omega-3 fatty acids and iron. On a strict vegan diet, the range of foods is much more limited, which increases the risk of deficiency in specific nutrients. Appropriate dietary supplements such as iron tablets are essential in such cases, along with in-depth understanding of nutrition. As a rule, women are advised not to eat a vegan diet during pregnancy.
However, if they wish to do so, they should seek medical advice to prevent nutritional deficiencies and potential harm to the baby's development.
Protection against food-borne infections
Pregnant women should steer clear of raw animal products to avoid the risk of listeriosis or toxoplasmosis. Exposure to these pathogens can cause serious illness and even premature births and stillbirths. To protect themselves and their baby, pregnant women should avoid raw milk products (except hard cheese) and should not eat raw or undercooked meat. They should also stay away from raw fish and seafood, and smoked fish.
The nutritional advice team at santé24 advises that the following foods can be eaten without restriction:
- pasteurised, ultra-pasteurised and UHT milk
- hard and extra-hard cheeses made from raw and pasteurised milk (rind should be removed before eating)
- yoghurt and other sour-milk products
- cream cheese made from pasteurised milk and packaged, such as quark, cottage cheese, spreadable cream cheese
- mozzarella
- ricotta
- processed cheese
- fondue and other melted or heated cheeses such as raclette, cheeses used for baking, grilled cheese
Alcohol and caffeinated beverages should also be avoided during pregnancy.
Nutritional advice for SWICA customers
Do you have any questions about nutrition in pregnancy? Talk to a certified nutritionist at santé24. The consultation is free of charge for SWICA customers and is available by appointment. Or you can contact santé24 on +41 44 404 86 86.
