Pregnancy
Nutrition during pregnancy: eating well and choosing safely
A balanced diet during pregnancy does not need to be complicated. Learn which foods are beneficial, which nutrients deserve particular attention and what to consider regarding hygiene, caffeine, fish and supplements.
What makes nutrition during pregnancy different
During pregnancy, your need for several vitamins and minerals increases much more than your energy requirements. That is why you do not need to “eat for two”. What matters most is choosing meals that are nutrient-rich, varied and easy for you to tolerate.
There is no need to be perfect. A sensible diet is based mainly on familiar foods: vegetables and fruit, whole grains, pulses, dairy products or suitable alternatives, high-quality vegetable oils and – depending on how you eat – eggs, fish and meat. Individual days may look different. The overall pattern across the week matters more.
During pregnancy, think for two – but do not eat for two.
Eating a balanced diet: a practical guide for everyday life
A balanced diet is easier to manage when you focus on food groups rather than individual “superfoods”. The following overview shows which foods can feature regularly in your diet and what to consider when choosing them.
| Food group | Good everyday choices | What to keep in mind |
|---|---|---|
| Drinks | Water, mineral water, unsweetened tea | Drink regularly throughout the day and more in hot weather or when you are active |
| Vegetables and fruit | A varied, seasonal and colourful selection | Wash foods eaten raw thoroughly and prepare them hygienically |
| Grains and potatoes | Wholegrain bread, oats, brown rice, wholewheat pasta, potatoes | Whole grains provide fibre and usually keep you full for longer |
| Pulses and nuts | Lentils, beans, chickpeas, unsalted nuts and seeds | Increase portions gradually if you have rarely eaten pulses before |
| Dairy and alternatives | Pasteurised dairy products or suitably fortified alternatives | For plant-based alternatives, check the calcium and other nutrient content |
| Fish, eggs and meat | Cooked thoroughly; fish once or twice a week, including oily sea fish where possible | Avoid raw products and choose fish species that are low in mercury |
| Fats and oils | Rapeseed oil, olive oil, nuts and seeds | Use vegetable oils more often than animal fats |
| Sweets and snacks | Mindfully and in small amounts | One less-than-ideal choice does not make a food a problem |
This table is a guide, not a rigid meal plan. If nausea, heartburn or a poor appetite temporarily limit what you can tolerate, it is fine to be pragmatic and add more variety again later.
More nutrients, but only a little more energy
Your energy needs increase only slightly as pregnancy progresses and also depend on how active you are. Several additional large meals are therefore generally unnecessary. Foods with a high nutrient density are more useful – in other words, foods that provide plenty of vitamins, minerals, protein or fibre for an appropriate amount of energy.
In practice, this means adding vegetables, whole grains, pulses, yoghurt, nuts or an egg to a meal rather than simply increasing portions of sweets, pastries or highly processed snacks. Smaller, more frequent meals may also feel more comfortable if nausea, fullness or heartburn makes your stomach sensitive.
A balanced diet and regular, suitable physical activity complement each other. You can find practical guidance in our article on exercise during pregnancy.
Nutrients that deserve particular attention
Most nutrients can be covered well by a varied diet. However, special recommendations apply to certain nutrients during pregnancy. Do not combine supplements at random, because more is not automatically better.
Folic acid and folate
Folate is the natural form of the vitamin found in food, while folic acid is the form commonly used in supplements. In addition to a folate-rich diet, women planning a pregnancy are advised to take 400 micrograms of folic acid a day – ideally starting at least four weeks before conception and continuing until the end of the first trimester. If supplementation begins only shortly before or after conception, a higher dose of 800 micrograms is often recommended.
Foods rich in folate include green leafy vegetables, broccoli, pulses, wholegrain products, tomatoes and oranges. They remain important even when you take a supplement.
Iodine
In Germany, pregnant women are usually advised to take an additional 100 to 150 micrograms of iodine per day alongside a balanced diet. Iodised salt, dairy products and sea fish also contribute to iodine intake. Seaweed products are unsuitable as a source of iodine because their iodine content can vary widely and may be very high.
If you have a thyroid condition, speak to your doctor before taking an iodine supplement. Also check how much iodine is already included in combined supplements.
Iron
Your iron status is checked as part of routine antenatal care. An iron supplement is not automatically appropriate for every pregnant woman and should mainly be taken when a deficiency has been identified. Good sources of iron include meat, pulses, wholegrain products, nuts and green vegetables.
Plant-based iron is absorbed better when combined with foods rich in vitamin C, for example lentils with peppers or oats with berries. It is best not to drink coffee or black tea directly with an iron-rich meal.
DHA and omega-3 fatty acids
Oily sea fish provides the long-chain omega-3 fatty acid DHA. One to two fish meals per week are recommended, choosing species that are low in mercury and cooking the fish thoroughly. If you do not eat oily sea fish, a DHA supplement may be useful.
Vitamin B12 on a vegan diet
Vitamin B12 must be supplemented on a strictly vegan diet. Iodine, DHA, iron, calcium, zinc, protein and other nutrients also need to be planned carefully. Qualified nutritional advice and medical monitoring are therefore important during pregnancy. A well-planned lacto-ovo vegetarian diet that includes dairy products and eggs is generally possible, but it should also be considered carefully.
Foods and drinks best avoided during pregnancy
Certain foods carry a higher risk of infection or excessive exposure to particular substances. The aim is not to ban as much as possible, but to know a few clear safety rules.
| Best avoided or limited | Examples | Safer alternative |
|---|---|---|
| Alcohol | Wine, beer, spirits and foods containing a relevant amount of residual alcohol | Alcohol-free drinks; check the label when a product is described as “alcohol-free” |
| Raw or undercooked meat | Raw minced pork, steak tartare, carpaccio, rare or medium steak | Cook meat thoroughly |
| Raw cured meats | Salami, spreadable raw sausage, raw ham | Heat-treated cold meats and thoroughly cooked dishes |
| Raw fish and fish products that have not been heated | Sushi with raw fish, oysters, cold-smoked fish | Cook fish and seafood thoroughly |
| Raw eggs | Homemade mayonnaise, tiramisu or desserts containing raw egg | Fully cooked eggs or products made with pasteurised egg |
| Raw milk and higher-risk cheese products | Raw milk, soft cheese made from raw milk, cheese rind and cheese or deli products stored in open displays | Pasteurised products that are freshly packaged and stored hygienically |
| Liver and high-dose vitamin A | Liver dishes and vitamin A supplements without medical advice | A balanced diet; choose supplements only for a specific reason |
| Fish species with higher mercury levels | Large predatory fish and species specifically listed by the German Federal Institute for Risk Assessment | Lower-mercury species such as salmon, herring or pollock |
| Energy drinks and too much caffeine | Energy drinks, large amounts of coffee, cola, mate or strong tea | Keep track of total caffeine and limit it to about 200 milligrams per day |
For individual products, it is worth checking the packaging, ingredients and storage instructions. Raw milk must be labelled as such. Ready-to-eat foods may also become problematic if they are left open for a long time or are not kept sufficiently chilled.
Food hygiene without unnecessary anxiety
Good kitchen hygiene lowers the risk of listeriosis, toxoplasmosis and other food-borne infections. You do not need to keep your kitchen sterile. A few consistent habits are usually enough.
- Wash your hands before cooking and after handling raw meat, fish or eggs.
- Keep raw animal products separate from salad, bread and cooked food.
- Clean knives, chopping boards and work surfaces thoroughly after preparation.
- Wash fruit, salad and vegetables carefully under running water.
- Cook meat, fish, eggs and leftovers thoroughly.
- Maintain the cold chain and use opened products promptly.
- Avoid open deli foods, antipasti or salads if you cannot reliably judge how fresh they are or how they have been stored.
If you accidentally eat something that appears on an avoid list, it does not automatically mean that anything has happened. Stay calm. If you develop symptoms or have a specific reason to suspect an infection, discuss what to do next with your doctor or midwife.
Coffee, tea and other drinks
You do not have to avoid coffee completely during pregnancy. As a guide, the maximum recommended amount is about 200 milligrams of caffeine per day. The caffeine content of a cup varies considerably depending on the type, preparation method and size. Black and green tea, cola, mate, cocoa and chocolate also contribute to your total intake.
Energy drinks are not recommended during pregnancy. Variety is sensible with herbal teas rather than drinking large amounts of one type every day. Water remains the simplest everyday choice.
Vegetarian or vegan during pregnancy
A lacto-ovo vegetarian diet can provide most nutrients when it is well balanced. Pay particular attention to iron, iodine, vitamin B12, protein and DHA. Anyone who does not eat fish should discuss their DHA intake.
A vegan diet requires considerably more planning, targeted supplementation and professional support. Do not wait for symptoms before having your nutrient status assessed. Vitamin B12 in particular must be supplemented reliably, while other nutrients should be assessed individually.
When nausea, cravings or heartburn change what you can eat
Pregnancy symptoms can make it difficult to eat according to a textbook. With nausea, many pregnant women find that several small meals, dry foods in the morning and frequent small sips of fluid are easier to manage. More practical options and the limits of self-care are explained in our article on nausea during pregnancy. For heartburn, smaller portions, leaving time between dinner and lying down, and eating fewer very fatty or heavily spiced foods may feel more comfortable.
Cravings do not mean that your body is asking for exactly the food you suddenly want. Regular meals containing protein, whole grains and vegetables can often help keep blood sugar more stable. Enjoyment can still remain part of your diet.
A simple sample day without a rigid meal plan
A sample day can show how different food groups may be combined. It is not a rule and can be adapted to your appetite, culture, allergies and way of eating.
- Breakfast: Oats with plain yoghurt or a fortified plant-based alternative, berries and nuts
- Snack: Wholegrain bread with cream cheese and pepper, or fruit with a handful of nuts
- Lunch: Lentil and vegetable stew with wholegrain bread, or thoroughly cooked salmon with potatoes and broccoli
- Afternoon: Plain yoghurt, hummus with vegetable sticks or a small bowl of muesli
- Evening meal: Wholegrain bread with egg, pasteurised cheese and vegetables, or a warm vegetable stir-fry with rice
You can batch-cook meals, freeze individual components and use simple store-cupboard ingredients. Healthy eating does not need to be elaborate or freshly prepared from scratch every day.
Frequently asked questions about “Nutrition during pregnancy: eating well and choosing safely”
No. Energy requirements increase only slightly as pregnancy progresses. Nutrient-rich foods such as vegetables, whole grains, pulses, dairy products or suitable alternatives, nuts, eggs and thoroughly cooked fish are more important than larger portions.
Folic acid and iodine are generally recommended. Iron should be supplemented only when a deficiency has been identified, while DHA may be useful if you do not eat oily sea fish. Have combined products and doses checked individually.
Avoid alcohol, raw or undercooked meat, raw cured meats, raw fish, raw eggs, raw milk and higher-risk raw-milk products. Fish species with higher mercury levels should also be avoided.
As a guide, keep caffeine to no more than about 200 milligrams per day. Include black and green tea, cola, mate, cocoa and chocolate in the total. Energy drinks are not recommended during pregnancy.
A well-planned lacto-ovo vegetarian diet is generally possible. A vegan diet requires reliable vitamin B12 supplementation, other targeted supplements, qualified nutritional advice and medical monitoring.
Choose thoroughly cooked fish species that are low in mercury. One to two fish meals per week, including oily sea fish such as salmon or herring where possible, can support DHA intake.
A single exposure does not automatically mean that an infection has occurred. Stay calm and monitor how you feel. Contact your doctor or midwife if you have a specific reason to suspect infection, develop a fever, feel very unwell or remain very concerned.
Several small meals, dry foods in the morning and small sips of fluid help many pregnant women. Start with what you tolerate well. Seek medical advice if you cannot keep fluids down, lose significant weight or feel very weak.
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