Healthy nutrition during pregnancy – recommendations from a midwife in Rostock
- Hebamme Christine Schuhr
- Nov 26, 2025
- 3 min read
A balanced diet is one of the most important building blocks for your health and that of your baby during pregnancy. In my daily work as a midwife here in Rostock, I repeatedly see how uncertain many expectant mothers are:
What can I still eat? What should I avoid? And how can I provide optimal care for my body and my baby—without stress and without complicated rules?
In this article, I would like to show you how you can eat healthily and enjoyably during this special time—with lots of practical tips that you can easily integrate into your everyday life.
⭐ Why healthy eating is so important during pregnancy
Here in Rostock, we are very fortunate to have easy access to fresh, regional food: from the weekly market, small farm shops, or directly from the producer.
I particularly recommend:
Fresh vegetables and fruit from the region
Seasonal products contain particularly high levels of vitamins and are often less contaminated.
Fish from the Baltic Sea
Good sources of omega-3 fatty acids, which are important for your baby's brain development.
Whole grain products from the local baker or mill
They provide B vitamins and fiber and keep you feeling full.
Regional dairy products
They provide you with calcium, which is important for bones and teeth.
I notice time and again how good it is for pregnant women to shop consciously, support regional businesses, and choose foods that were recently still growing in the fields. Often, this is not only healthier, but also simply feels better.
⭐ What your body particularly needs right now
A few nutrients deserve special attention during pregnancy. In my consultations in Rostock, we always go through these together:
Folic acid
Especially important at the beginning of pregnancy. You can find it in green leafy vegetables, legumes, and whole grain products, for example.
Iron
Many pregnant women quickly develop iron deficiency. Iron is found in meat, oatmeal, beetroot, and legumes, for example. Combine it with vitamin C for better absorption.
Calcium
For bones, teeth, and muscle function – found in dairy products, sesame seeds, broccoli, and almonds.
Omega-3 fatty acids
Promote your baby's brain development – good sources include flaxseed oil, walnuts, and fish.
Protein
Building blocks for your baby. Good sources include fish, eggs, legumes, yogurt, quark, and regional meat.
⭐What you should avoid
Some foods pose increased risks during pregnancy. I recommend that you avoid the following:
Raw fish and raw meat (sushi, carpaccio)
raw milk products
soft and moldy cheeses
alcohol
excessive amounts of caffeine
unwashed fruits and vegetables
If you are unsure, you can contact me at any time—here at my practice in Rostock, we will be happy to go over what is best for you individually.
⭐Practical tips for your everyday life
Small, regular meals help combat nausea.
Drink plenty of fluids (at least 1.5–2 liters per day).
Always have healthy snacks such as nuts, yogurt, or fruit to hand.
Listen to your body-it often tells you exactly what it needs.
Stress-free preparation: light, quick, and fresh is often perfectly adequate
⭐My consultation in Rostock – completely personalized
Every pregnancy is different—and so is nutrition. If you are unsure, have questions, or simply want support, I would be happy to assist you personally. During my consultation in Rostock, we will work together to find what is sensible, delicious, and easy to implement for you personally.
I look forward to accompanying you on your journey through pregnancy—with plenty of experience, calmness, and empathy.
