Albuena Blog – Nutrition during pregnancy & breastfeeding

Every month, find out here how to eat safely, in a balanced way and without stress during pregnancy and breastfeeding. Albuena combines scientific knowledge with practical, everyday advice – in person in Berlin or online across Germany.

For many people, cheese is a fixed part of everyday life – on bread, in salads or baked on top. It provides protein and calcium. During pregnancy, though, it is worth taking a second look at the type: some cheeses can contain listeria. Listeriosis is rare, but it can be dangerous for your unborn child. Why the type matters Listeria are found mainly in raw milk and on the rind of certain cheeses. They can even multiply in the fridge. What matters, therefore, is whether the milk was heated and how the cheese was made and packaged. Cheeses you can enjoy Cheese made from pasteurised or heat-treated milk is the right choice – this applies to most cheeses from the chilled shelf. Long-matured hard cheese such as Parmesan is fine even if made from raw milk: cut off the rind and grate it just before eating. Cheese that has been heated all the way through is also fine, for example in a bake or on pizza – at over 70 °C on the inside for at least two minutes. Cheeses you should avoid Cheese made from raw milk (look for “made with raw milk” on the label), smear-ripened cheese such as Limburger, semi-soft blue cheese such as Gorgonzola, feta or mozzarella from open containers, for example from the deli counter, and pre-grated cheese from a packet. Staying relaxed in everyday life A quick look at the label is usually enough. Keep cheese well chilled and use up opened packs quickly. And if you are unsure: heating is a simple solution. We are developing the Albuena app precisely for questions like these in the supermarket. The beta starts in January 2027 – you can sign up at albuena.com. Sources: German Federal Office for Agriculture and Food (Bundesanstalt für Landwirtschaft und Ernährung, BLE), “Listeriose und Toxoplasmose – Sicher essen in der Schwangerschaft” (Listeriosis and toxoplasmosis – eating safely during pregnancy); Netzwerk Gesund ins Leben.

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When the days get shorter, one question often comes up: should I take vitamin D during pregnancy? The honest answer: it depends on you and your everyday life. Where your body gets vitamin D from Vitamin D is important for your bones, among other things. Your body makes most of it itself – with the help of sunlight on your skin. You only take in a small amount through foods such as oily sea fish or eggs. In autumn and winter, the sun in Germany is much weaker, so your body produces less. What the recommendations say Taking a supplement is not generally recommended for all pregnant women. For most, it is enough to spend time outdoors regularly: expose your face, hands and arms to the sun without sun protection two to three times a week – for about half as long as it would take you to get sunburnt. You should always avoid sunburn. When a supplement can make sense If you rarely go outside, your skin is usually covered or you have darker skin, your body often does not make enough on its own. For these cases, the German Nutrition Society (DGE) states 20 µg (800 IU) of vitamin D per day. It is best to discuss this with your doctor or midwife. Do not take high-dose supplements on your own initiative. Sources: Recommendations “Ernährung in der Schwangerschaft” (Nutrition during pregnancy) (Netzwerk Gesund ins Leben/BLE); DGE reference values for vitamin D.

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More and more women eat little or no meat. During pregnancy, the question often arises: is that enough for me and my baby? The good news: with a little planning, a lot can be solved well. Vegetarian with dairy and eggs A vegetarian diet with dairy products and eggs can cover your nutrient needs well if you choose your foods carefully. Pay particular attention to iron, iodine and omega-3 fatty acids: pulses and wholegrains together with vegetables or fruit rich in vitamin C, iodised salt, dairy products and rapeseed oil, linseed oil or walnuts should regularly be on your plate. Vegan and pregnant – what the DGE says The German Nutrition Society (DGE) re-evaluated its position in 2024. Because the evidence is thin, it neither clearly recommends nor clearly advises against a vegan diet for pregnant and breastfeeding women. It does emphasise, however, that particularly sound nutritional knowledge is needed and that advice from qualified professionals is strongly recommended. Nutrients that need special attention Vitamin B12 is found practically only in animal foods – so on a vegan diet you need a B12 supplement. Iodine, iron, calcium, zinc and the omega-3 fatty acid DHA can also be critical. For DHA, there are supplements made from microalgae oil. Ideally, have your intake monitored by a doctor. Sources: DGE position on vegan diets (2024); Netzwerk Gesund ins Leben.

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As soon as your baby arrives, the advice starts: no cabbage, no onions, no citrus fruit … As a result, many breastfeeding women eat less and less out of uncertainty. Yet this is usually not necessary at all. Myth: foods that cause wind make your baby restless There is no scientific evidence that cabbage, pulses or onions cause wind in breastfed babies. More often, the baby swallows air while feeding. You also don't need to leave out any foods to prevent allergies. If you repeatedly notice something in your baby after a particular food, talk to your midwife. What your body needs now Breastfeeding takes energy – about 500 kcal more per day. Ideally, this comes from nutrient-rich foods such as wholegrains, vegetables, fruit, dairy products and nuts. Strict diets do not make sense while breastfeeding. Drink plenty and regularly, for example a glass of water with every feed. Iodine, fish, coffee and alcohol The Netzwerk Gesund ins Leben recommends that breastfeeding women take 100 µg of iodine a day as a tablet, plus iodised salt. If you have a thyroid condition, talk to your doctor first. Ideally, eat sea fish twice a week, once of which should be an oily fish such as salmon, herring or mackerel. Coffee is fine in moderation: up to 200 mg of caffeine a day is considered safe, which is about two cups of filter coffee. It is best to avoid alcohol completely. Sources: Netzwerk Gesund ins Leben, recommendations for breastfeeding; Verbraucherzentrale (German consumer advice centre, 2026); German Federal Institute for Risk Assessment (BfR, 2026).

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For many people, the morning coffee is simply part of the day. Do you have to give it up during pregnancy? No – but the amount matters. And caffeine isn't only found in coffee. The limit: 200 mg a day According to the European Food Safety Authority (EFSA) and the German Federal Institute for Risk Assessment (BfR), up to 200 mg of caffeine a day, spread over the day, is considered safe for the unborn child. This also applies while breastfeeding. How much caffeine is in it (approximate values) Filter coffee (200 ml): approx. 90 mg · espresso (60 ml): approx. 80 mg · black tea (200 ml): approx. 45 mg · cola (330 ml): approx. 35 mg · green tea (200 ml): approx. 30 mg · dark chocolate (50 g): approx. 25 mg. Two cups of filter coffee therefore already come to about 180 mg. Better to avoid energy drinks Drinks with a high caffeine content, such as energy drinks, carry the warning “Not recommended for children or pregnant or breastfeeding women”. It is best to leave them out completely during this time. Good alternatives Decaffeinated coffee, water with lemon or mint, juice spritzers or fruit tea are good companions throughout the day. Sources: German Federal Institute for Risk Assessment, questions and answers on caffeine (as of January 2026); EFSA (2015).

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Summer, sunshine, a barbecue evening – this can be just as much fun during pregnancy. With a few simple rules, you are on the safe side. Raw animal foods can contain listeria or the pathogens that cause toxoplasmosis. Meat, sausages and fish: cook them through Meat, poultry and fish should reach over 70 °C on the inside for at least two minutes. For thick pieces, a meat thermometer helps. It is better to skip pink steak, steak tartare or raw minced pork for now. Raw sausages such as salami and raw ham don't belong on your plate either – but well-heated cooked sausages do. Salads and side dishes It is best to make salads yourself – from fresh, thoroughly washed ingredients. Eat raw vegetables within two hours or put them in the fridge. Better avoid ready-made deli salads, pre-cut salad mixes and raw sprouts, as well as feta or mozzarella from open containers. Grilling cheese that has been heated all the way through, on the other hand, is fine. Hygiene at the barbecue Use separate boards and tongs for raw meat and for vegetables. Wash your hands thoroughly with soap after handling raw meat. And when it's hot: drink plenty – ideally water or juice spritzers. Sources: BLE, “Listeriose und Toxoplasmose – Sicher essen in der Schwangerschaft” (Listeriosis and toxoplasmosis – eating safely during pregnancy); information sheet “Schutz vor Infektionen in der Schwangerschaft” (Protection against infections during pregnancy) (as of 2025).

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Fish has a firm place on the menu during pregnancy. Even so, many women are unsure: what about mercury, sushi or smoked salmon? Here is an overview. Why fish is so valuable Sea fish provides iodine, and oily fish also provides the omega-3 fatty acid DHA. Two portions of fish a week are recommended, one of which should be an oily sea fish such as salmon, herring or mackerel. If you don't eat fish, talk to your doctor or midwife about a DHA supplement (at least 200 mg of DHA a day). Large predatory fish only rarely Large, older predatory fish such as tuna, swordfish or shark can contain more methylmercury. The German Federal Institute for Risk Assessment (BfR) advises pregnant and breastfeeding women to eat tuna only in limited amounts and to choose fish species with lower levels. Raw and smoked: better not Sushi, sashimi, oysters, smoked salmon, gravlax and soused herring (matjes) can contain listeria. So always eat fish and seafood thoroughly cooked. Smoked salmon that is properly heated through in a hot dish, for example in a pasta sauce, is no problem. Sources: Netzwerk Gesund ins Leben; BfR press release 17/2024; BLE, “Sicher essen in der Schwangerschaft” (Eating safely during pregnancy).

Do you have questions or would you like to arrange a free, no-obligation introductory call? Feel free to e-mail us at: hello@albuena.com.

Legal notice Albuena's nutrition counselling is aimed exclusively at healthy pregnant and breastfeeding women without medically diagnosed conditions. I do not make diagnoses, do not provide treatment in the medical sense and do not replace a medical examination or therapy. My counselling serves to inform and to support a balanced diet during pregnancy and breastfeeding. If you have health complaints, diagnosed illnesses or questions about taking medication or dietary supplements, please contact your doctor or a suitably qualified professional.