Tips for relief of pregnancy-related discomfort

Nausea and vomiting

These symptoms are common, especially at the beginning of pregnancy.

• Plan light and more frequent meals.
• Do not eat solid and liquid foods at the same time. Drinks should be taken a half-hour before or after the meal.
• Avoid fatty foods, fried foods, sauces, and hot spices.
• Have breakfast 15 minutes before getting up to offset morning sickness.

Heartburn
This symptom often occurs toward the end of pregnancy. It is caused by the pressure of the baby against the mother's stomach.

• Eat light and more frequent meals.
• Eat in the evening, at least 2 hours before going to bed.
• Avoid fatty foods, coffee and cola drinks.

Flatulence

• Avoid foods with a fermentative effect, such as cabbage, leeks, garlic, onions, and legumes.
• Drink tap water or non-carbonated mineral water.
• Eat slowly and in peace and quiet.

Constipation
Intestinal movement is slowed during pregnancy, and this may result in, or worsen, digestive disorders.

• Drink at least 1.5 liters (3¼ pints) of fluids per day (water, herbal tea, fruit juice, milk).
• Eat fiber-rich food: whole-grain bread, vegetables, fruit, legumes.
• Drink a glass of cold water when you get up in the morning, and eat dried fruits (prunes).

Edema
This swelling of the legs, arms, and sometimes the face are due to water retention.
Do not go without salt except in special cases.

• Drink 1.5 liters (3¼ pints) daily

Food cravings for Pregnant Women

• Maintain a regular schedule of meals.
• Take small snacks between meals consisting of fruit, milk, yogurt, bread with cottage cheese, or whey.

Food Poisoning/g-i infections: toxoplasmosis, listeriosis
Some infections have serious effects on the embryo, but they can be prevented by observing the rules of hygiene.

• Always carefully peel and wash raw vegetables, fruit, and herbs (parsley, basil).
• Always wash your hands carefully before cooking, eating, after you have handled raw meat, or have touched sand or soil.
• Eat only well-cooked meat. Avoid tartar steak, fried sausage, meat fondue, rare steak, carpaccio.
• Avoid cats and their litter, as toxoplasmosis pathogens propagate in the cats' intestines.
• Do not eat uncooked fish, meat, milk, and eggs.
• Do not eat cheese rind.

Alcohol
Consumption of alcohol during pregnancy should be avoided if possible, as it affects the physical and mental development of the fetus. The risk of injury is particularly high in the early months.

Caffeine
Caffeine is found in coffee, black tea, cola drinks, energy drinks, and cocoa (chocolate) as well as other foods. It has a stimulating effect and therefore speeds up the heart rate. Caffeine in the blood of a pregnant woman affects the heartbeat of the baby, which almost doubles. Pregnant women may take two cups of coffee or four cups of tea a day without endangering the fetus.

Tobacco
With each inhalation from a cigarette, nicotine enters the mother's circulatory system and also that of the fetus through the placenta. The blood vessels contract and the oxygen supply of the fetus is compromised. For this reason, tobacco is contraindicated during pregnancy (and this includes secondhand smoke).

Recommendations
Eat three meals daily plus small snacks. Don't skip breakfast.
Consume 3 or 4 portions of milk products daily.
Avoid weight-loss diets.
Avoid alcohol and tobacco, take coffee in moderation.