Nutrition and Indulgences During Pregnancy

There are many rules—and even more uncertainty—surrounding eating during pregnancy. The good news: You can still enjoy most things. You also don’t have to eat “for two”—your energy needs only increase slightly. What’s important is a balanced selection, a few key nutrients, and a handful of foods you’re better off avoiding. Here are the essentials, without any finger-wagging.

What’s Good for You

Eat a balanced and varied diet: plenty of vegetables and fruits, dairy products every day, whole-grain foods, fish regularly (1 to 2 times a week), meat, and plant-based proteins like legumes. Drink enough—preferably water or unsweetened tea (about 1.5 to 2 liters per day). Wash vegetables and fruits thoroughly before eating. That’s usually all it takes: The additional energy requirement is small—only in the last trimester is it roughly equivalent to an extra snack.

Important Nutrients

A few nutrients deserve special attention—let’s take a look at them together:

• Folic acid: particularly important even before pregnancy and during the first few weeks (more on this → “Before Pregnancy”).
• Iodine: Switzerland is an iodine-deficient region, and the need for iodine increases during pregnancy. We’ll discuss whether an iodine supplement or a prenatal vitamin is advisable.
• Iron: Your needs increase; a blood test will show whether an iron supplement is necessary—there’s no need to take it “just in case.”
• Vitamin D and omega-3 (DHA): These support bone health and fetal development and are often included in prenatal multivitamins.

A multivitamin supplement formulated for pregnancy is a good safeguard—but it is no substitute for a balanced diet.

What You Should Avoid

Some foods may contain pathogens that can be dangerous during pregnancy (such as Listeria or Toxoplasma). It’s best to avoid these for the next few months:

• raw or rare meat and raw sausage (such as steak tartare, carpaccio, salami, and jerky);
• raw milk and soft cheeses made from raw milk—hard cheeses and pasteurized products, on the other hand, are fine;
• raw or smoked fish and seafood (sushi, smoked salmon); predatory fish high in mercury, such as tuna, swordfish, or shark, only rarely;
• pre-cut, pre-packaged salads and fruits, as well as raw sprouts;
• raw eggs (for example, tiramisu or homemade mayonnaise);
• liver and high-dose vitamin A supplements (too much vitamin A is harmful to the child).

There are many simple steps you can take in everyday life: Wash your hands, cutting board, and knife thoroughly after handling raw meat; cook food thoroughly; and wash vegetables and fruits thoroughly.

Luxury foods

Alcohol. It is well established that drinking large amounts of alcohol or drinking regularly can harm the baby. Whether even very small amounts are harmful has not been conclusively determined by science—an occasional small glass of wine or sparkling wine is generally considered safe. However, it’s best to avoid regular consumption entirely.

Smoking. Smoking affects the child throughout the entire pregnancy and increases the risk of growth disorders, premature birth, and other problems. It’s worth quitting at any stage—we’re happy to support you in doing so.

Caffeine. One to two cups of coffee a day are fine. Keep in mind that black and green tea, cola, and chocolate also contain caffeine.

Cannabis and other drugs. Please avoid these entirely during pregnancy. If you need support with this, please talk to us—confidentially and without judgment.

Vegetarian, Vegan, and More

It’s perfectly possible to follow a vegetarian diet during pregnancy. With a vegan diet, ensuring an adequate supply of vitamin B12 (and several other nutrients) is crucial—we’ll closely monitor this and provide targeted supplementation. And don’t worry: you don’t need to avoid nuts or other foods as a precaution to prevent allergies in your child; that won’t help.

Weight Gain

Some weight gain is a natural part of pregnancy and is actually encouraged—your body is building up reserves and nourishing your baby. How much weight gain is appropriate in your specific case depends on your starting weight; we’ll review this together. Diets and appetite suppressants are off-limits during pregnancy. It’s not about a specific number on the scale, but about healthy development for you and your baby.

How We Support You

You don’t have to remember all of this. During your checkups, we’ll work together to make sure you’re getting the nutrition you need and answer any questions you have about eating. When in doubt, it’s better to ask one more time than to unnecessarily restrict yourself.

Sources:
· Federal Office for Food Safety and Veterinary Affairs (BLV): Nutrition During Pregnancy and Breastfeeding.