# Lifestyle Advice

Lifestyle Advice A healthy lifestyle helps ensure a good start for you and your baby. Even before pregnancy, as well as during pregnancy, you can make a big difference for your health with small choices. Healthy and varied nutrition Eat as varied as possible with enough vegetables, fruit, whole grain products, and proteins. What you should better avoid Raw or undercooked meat Raw fish and shellfish Raw eggs Unpasteurized milk and cheeses Liver products What to pay attention to Wash vegetables and fruit well Heat meat and fish thoroughly Store food refrigerated in the fridge Watch your caffeine intake (max. ±200 mg per day) Avoid certain herbal teas such as anise tea, fennel tea, and cinnamon tea Limit intake of licorice from, for example, tea or candy Limit soy products, such as soy milk or yogurt What is good to eat Vegetables and fruit Whole grain products Dairy (pasteurized) Fish (well cooked) preferably 2x per week Nuts, beans, and eggs Alcohol, smoking, and drugs Can be harmful to your baby. Advice: Do not use alcohol Quit smoking and avoid passive smoking Do not use drugs Exercise Good for your condition and energy. Advice: Exercise daily, such as walking or cycling Continue to exercise if it feels good Avoid risk of falling or collisions Medication during pregnancy Are you taking medication and are you pregnant or planning to have children? Always discuss this with your midwife, general practitioner, or specialist. Not all medications are suitable during pregnancy, but stopping on your own initiative is often not wise. Rest and relaxation Your body is working hard, so rest is important. Advice: Listen to your body Maintain a regular rhythm Take moments of relaxation Dealing with infections (work, children, animals) During pregnancy, it is important to consider the prevention of infectious diseases. What to watch out for: Do you work with young children? Pay extra attention to hygiene (wash hands after contact with saliva, urine, or feces) Avoid contact with childhood diseases like chickenpox or fifth disease if you have not experienced them Preferably have someone else change the cat litter Do you work in healthcare or childcare and have doubts? Feel free to discuss this with us Essential nutrients during pregnancy Important for the development of your baby and your own health. Advice: 400 micrograms of folic acid per day from the moment you want to become pregnant until 10 weeks of pregnancy. 20 micrograms of vitamin D per day throughout the entire pregnancy. Omega 3 (DHA): do you eat less than twice a week fish? Then take a supplement daily with at least 200 mg DHA . Choline: important for the development of your baby's brain and nervous system. The recommended amount during pregnancy is 480 mg per day . Choline is found in eggs, dairy, meat, fish, nuts, and legumes. During the breastfeeding period, this is 520 mg per day. Calcium: important for your baby's strong bones and teeth. Aim for about 1000 mg of calcium per day through diet. A supplement is usually not necessary when you consume sufficient calcium-rich food. Iron: important for the production of red blood cells and the transport of oxygen. Iron-rich foods include meat, legumes, whole grains, nuts, and green vegetables. A supplement may be needed in case of deficiency Lastly During the check-ups, there is always room to discuss lifestyle and health. Do you have any doubts? We are happy to help you and think along with you about what suits you best.