Eating Right For Two – Tips On Nutrition During Pregnancy

The old adage of “eating for two” only works to a limited extent, because often the saying is implemented incorrectly. Only from the fourth month of pregnancy, the body needs more calorie intake. Here we talk about a 10% increased need for calories, so about 250 kcal – so as you can see, you do not eat for two in terms of quantity. However, women should pay attention to a few things when it comes to nutrition during pregnancy.

Eating for two refers to the increased need for minerals and nutrients. – From the start of pregnancy, this need increases massively! It is, therefore, all the more important to know which nutrients are important and must be sufficiently available for mother and child through a balanced diet.

The Plus Of Nutrients For Pregnant Women:

This is how much more you should take in percentage terms. Especially iron is very important during pregnancy!

  • Folic acid ( + 30 %).
  • Zinc ( + 5 %).
  • Calcium ( + 30 %).
  • Protein ( + 20 %).
  • Vitamin B2 ( + 36 %).
  • Iodine ( + 15 %).
  • Iron ( + 100 %).
Also interesting:
General Nutrition During Pregnancy

Folic Acid – For Healthy Offspring

Folic acid is of particular importance during the first three months of pregnancy. Folic acid is absolutely essential for the healthy development of the fetus! If there is a folic acid deficiency, there is a risk that the central nervous system of the fetus will not develop healthily. In cases of hardship, malformations may occur. A balanced diet supplies the body with folic acid, but you should play it safe and take folic acid tablets. Usually, the gynecologist advises this in detail. It is also recommended to take them during the baby planning phase. – Thus, the body is perfectly supplied with folic acid from the beginning.

Foods That Pregnant Women Should Avoid:

  • Raw or undercooked meat and raw fish: absolutely taboo, as these may contain listeria and toxoplasma.
  • Prohibited: Sushi and tartar, salami, spreadable sausage and smoked meat.
  • Raw milk products may contain listeria.
  • Prohibited: Camenbert, Brie, Gogonzola, sheep and goat cheese as well as sour milk cheese & ricotta.
  • Safe: cheese made from pasteurized milk (always study ingredients carefully).
  • Eggs: as a precaution, eggs should only be consumed cooked through (risk of salmonella).
Also interesting:
Prevent Folic Acid Deficiency During Pregnancy

If you take this advice to heart, take care of yourself and your child, and treat yourself to something, you will enjoy the 9 months of pregnancy and stay healthy.

The best products for you and your baby.

Baby monitor

With a baby monitor, you can use your time flexibly, sleep peacefully at night and still know at all times that your baby is doing well.

Nursing pillow

A good breastfeeding pillow has several advantages, because it helps you not only to breastfeed, but also to fall asleep and is also suitable as a nest.

Diaper bags

A diaper bag offers you a lot of storage space, so that you have everything you need for your baby on the go - from the changing pad to the bottle.


A pucksack gives your baby the feeling of security, like in the womb, and thus supports a peaceful and restful sleep.

Bicycle trailer

Bicycle trailers can be used in combination with a baby seat shortly after birth. They are not only safer than child seats but also more comfortable.


A playpen can be very practical in everyday life! Which model is suitable for your needs, you can read in my guide.

Baby bed

The first bed accompanies your child for years. Fortunately, there are beds that grow with your child. I have made for you on the search for the best baby beds.


A stroller is a worthwhile purchase. But there are the most diverse models on the market. Find out which is the right one.

Radiant heater

Radiant heaters provide your child with the necessary warmth when changing diapers or after bathing.

Extra bed

Side beds are very practical and offer both mother and baby a lot of advantages, because for babies, especially in the first months of life, it is reassuring to be able to sleep next to their parents.