People always wonder what you should not eat during pregnancy. But are there things you should eat? What is a good product to eat before, during or after pregnancy? I will be looking for the answer in this blog. If you are pregnant, know someone who is pregnant or you just want to hear about some tips about a good diet during pregnancy, continue reading..

Getting pregnant is not self-explanatory. There are a lot of factors that come together during this special time. Some factors are good food, getting enough vitamins and drinking enough water.

Food for two?

Unfortunately, this is not needed. It is a common excuse pregnant women use. Which makes sense, since having a baby requires a lot of energy. But don’t try to lose weight! It is essential to eat healthy and nutritious food. This is always a good plan if you are pregnant or trying to get pregnant. It is also very important getting your nutrients during this time. But what nutrients? How do you get started practically?

Nutritious variation  

It is not healthy to eat the same food every day. Having different food every now and then helps you get all the nutrients you need. Are you used to eating yogurt with fruit and muesli as breakfast? Choose some variation instead, and try a vegetable omelette (proteins, fat and vitamins) or a chicken sandwich (proteins) with walnuts (healthy fats) and corn salad (vitamin C) with dressing. You will get all the nutrients if you vary your diet.

Consider eating this if you are pregnant:

  • Fruit and vegetables  
  • Wholemeal products, like wholemeal bread and pasta
  • Legumes (weekly) 
  • A handful portion of non-salted nuts 
  • Multiple portions diary per day, like milk or yogurt 
  • Fish once a week (fish with fat preferred) like salmon, herring or halibut 
  • Drink one and a half litres per day: water, tea without sugar, coffee without caffeine or even milk. 

What are some important vitamins and minerals during pregnancy?

  • Folic acid
    Consuming folic acid reduces the chance of getting disorders early during pregnancy. Green (leafy)vegetables like endive, lettuce, spinach, sprouts, and broccoli contain folic acid. Strawberries, citrus fruits, kiwis and melons also contain folic acid.
  • Iodine
    It is important for the mother to get enough iodine during pregnancy. Researchers say too little iodine could lower your IQ with 12 points. Seaweed like kombu contains a lot of iodine.
  • Fat acids
    Fat acids in fish are important for the development of the brain and the sight of unborn babies. It is recommended to eat fish two times per week. One of the meals should be a fish with fat, like salmon and trout. The other meal should be whitefish, like tilapia or plaice. Avoid fish like mackerel, eel, sardine, tuna, crab or shrimp.
  • Calcium
    Eat enough calcium-rich products to at least reach the food standard of calcium within milk, yogurt and cheese, but also in green leafy vegetables, bread, potatoes, nuts and legumes. These products contain less calcium than milk, yogurt and cheese. The calcium helps your baby with the development of the bones.
  • Vitamin D
    Vitamin D is needed to absorb the calcium from your food. You make vitamin D by being outside and eating mushrooms which have been in the sun for half an hour. This way, mushrooms contain more vitamin D. If none of these options are available, take 10 micrograms vitamin D per day.
  • Iron
    Eat enough iron-rich products like spinach, kale, purslane, beets, potatoes and pumpkin. Why is this important during pregnancy? Your body creates more blood during pregnancy. Blood contains hemoglobin, and it needs iron to be created. Your baby also needs iron for the development of the brain.

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Eating while giving birth?

A lot of women do not want to think about this, but some women have this need. What should you eat? Choose a snack that is easily digestible, like a piece of fruit or vegetable (which is easy to bring with you!). You could eat a bowl of soup or some bread with honey as well. It is good to eat something while giving birth because it takes a lot of energy and it could take a long time!

What should I do with my diet after pregnancy?

The nutrients no longer go from your blood to your baby’s blood. You might think, ‘so I can eat everything again, right?’. It is wise to still vary your food and eat healthy after your pregnancy. A varied diet contains a lot of fruit, vegetables, diary and wholemeal products, some meat (or vegan meat) and fish. You could also eat some nuts, oatmeal with fruit, eggs, dates, beef, sweet potatoes and beans.

Do you want to get fit after your pregnancy? A lot of women are scared that their bodies will change after giving birth. I have some tips for you to get fit again after giving birth!

  • Rest regularly
  • Eat healthy
  • Exercise enough
  • Mama me-time
  • Give yourself some time
  • And do not forget to adore your baby!


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