Nutrition and Lifestyle Tips

How you eat affects both of you

During pregnancy, babies are "fed" by their mothers, receiving all their nourishment through the placenta and umbilical cord. In this way the mother's body will supply her baby with everything it needs, and thus the mother's micronutrient level directly affects her baby's development. When it comes to eating and drinking, what's good for a mother also benefits her child. This natural fact therefore helps mothers to positively influence their baby's growth and development as well as its long-term health and well-being.

Pharmaton® Matruelle® doesn’t claim to replace a well-rounded diet, but makes sure mother and child receive sufficient amounts of all the micronutrients they need. Therefore take Pharmaton® Matruelle® in combination with varied, nutritionally well-balanced meals.

We recommend starting to follow our nutrition & lifestyle tips as soon as you plan becoming pregnant. Then your body will be optimally prepared at the beginning of pregnancy. Ideally, you should also consider following our extra tips for pregnancy right from the moment you actively begin preparing for pregnancy, in other words, when your pregnancy could begin anytime. You should also try to keep up following these tips throughout the whole pregnancy. And after giving birth, the tips for women during breast feeding will help you give your baby the best nutrition there is.

Tips for women planning for pregnancy


  • Eating

    Eat a variety of foods (preferably bio-products) including plenty of fresh fruits and vegetables, whole-grains and dairy products, vegetable oils as well as some fish and meat. For example: 5x daily fruits or vegetables, 3x daily dairy products, 3x daily whole-grain products, 2x per week fish (oily fish: at least 1x per week, but no more than 2x per week). Reduce sugars and fats.

  • Drinking

    Drink plenty of fluids: At least 1.5 liters (3 pints) per day – calcium enriched mineral water (min. 500 mg per liter) or diluted fruit juices.

  • Stimulants
    • For those used to high caffeine levels: slowly reduce consumption (note: caffeine is not only found in coffee, it's also in black and green tea, cola, cacao and dark chocolates)
    • Reduce the consumption of alcohol, this goes for future fathers, too (alcoholic drinks have a negative influence on fertility).
    • Stop smoking (get help from a doctor, friends or relatives).
  • Lifestyle
    • Do a stress-check (job, home, family etc.) and minimize its causes.
    • Get plenty of sleep.
    • Get some form of exercise, regularly.
  • Medical
    • See your family doctor (check immunizations).
    • Ask your doctor about how to ensure optimal micronutrient levels.
    • When regularly taking medications, pregnant women should also have prescriptions double-checked by their doctor.
    • See your dentist, too, for a check-up.


Extra tips for pregnancy:

  • Eating
    • Do not eat raw meat or fish – only well cooked.
    • Do not eat raw eggs: Cook them until both the white and yolk are solid.
    • Re-heat all pre-cooked meals.
    • Be hygiene-conscious when cooking (e.g. wash hands after handling raw meat or poultry).
    • If preparing fish, remove all skin. Avoid swordfish, shark, tuna, king mackerel, red snapper, marlin and larger saltwater fish. Wild salmon is preferred over commercially farmed salmon.
    • Thoroughly wash all fruits and vegetables.
    • Avoid unpasteurized cheese products, such as soft cheeses.
    • Avoid liver and liver products.
  • Stimulants
    • Stop drinking alcohol.
    • Limit coffee and black tea to 2 small cups per day.
  • Lifestyle
    • Stay physically fit: swimming, cycling or taking quick walks can all be done at any stage of pregnancy. Contact sports or exercise with a risk of falling should be avoided.
    • Wash hands more frequently.
    • Avoid body contact with cats – cat owners should consult their doctor.

Typical pregnancy discomforts


  • Cravings or aversions
    • Have breakfast everyday
    • Eat a little, every three hours.
    • Avoid situations associated with cravings or aversions.
    • Try to minimize aversions by eating cold foods, not warm (the smell of cold foods is milder).
    • Control cravings with a healthy substitute (e.g. low-fat chips). Brushing your teeth often can also reduce the urge to eat.
  • Constipation
    • Switch to fiber-rich foods.
    • Drink 2 to 3 liters (4 to 6 pints) of water a day.
    • Eat dairy products everyday, like yoghurt or kefir.
    • Get more exercise, take 30 min. walks – at least four times a week.
  • Heartburn
    • Avoid or limit as much as possible intake of fatty food, fat sauces, chocolate, and coffee.
    • Avoid spearmint, peppermint, spicy food, tomatoes, citrus fruit, onion, garlic and carbonated beverages.
    • Eat smaller meals, but more often.
    • Drink liquids between meals.
    • Chew gum or suck on hard candy.
    • Wear loose fitting clothing and avoid lying flat.
    • Try to avoid stress.
  • Oedema or swelling
    • Drink 2.2 liters (3.8 pints) of decaffeinated, non-alcoholic, and sugar-free liquids each day.
    • Do not cut back on salt. If you’re following a healthy diet (low in salty, processed foods) salt will help maintain your fluid balance.
    • Lie down, with your legs raised higher than your heart, as often as possible.
    • Don’t wear tight fitting clothing or jewellery and consider wearing waist-high maternity support stockings.
    • Keep exercising with walks, swimming or dancing.

Tips for women during breast feeding

  • Do not smoke or drink any alcohol, and continue to limit your caffeine consumption. Through the breast milk, caffeine, nicotine and alcohol can also affect the baby.
  • Drink 2 to 3 liters of water each day.
  • Oily fish can now be eaten 3x per week.
  • If the baby has indigestion or gas, avoid or reduce eating the following:


  • Strongly spiced foods containing chili powder, curry powder or cumin
  • Gas-producing vegetables such as broccoli, brussels sprouts, cabbage, cauliflower, onions, garlic, peppers or turnips
  • Citrus fruits such as grapefruits, lemons, limes, oranges or tangerines
  • Milk, Soya, eggs, fish, corn, chocolate, peanuts or other nuts
Pharmaton - Product mothers & babies

Product mothers & babies

Maintains vital health before, during and after pregnancy.