Nutrition and Food during Pregnancy: Complete Guide!

If you are in the sweet wait, it is important that you know that nutrition plays an essential role at each stage of pregnancy.

From the moment you discover you are pregnant until the baby is born, your food during pregnancy directly affects your health and development of your little one.

At the beginning of the journey, it is completely natural for you to be full of doubts, especially when it comes to food. That’s precisely why I’m here to guide you and make the path much simpler.

In this complete guide you will find everything you need to know about nutrition and food during pregnancy. So, get ready to feel confident in making the best food choices. Let’s go on this incredible journey together!

How to maintain a healthy and balanced diet?

During pregnancy, maintaining a healthy and balanced diet can become a real challenge, mainly due to constant changes, both hormonal and physical. However, you need to make an effort to have adequate food during pregnancy and ensure the baby’s development.

In this sense, it is first necessary to consume a variety of foods from all food groups daily, such as vegetables, legumes, fruits, whole grains and lean proteins (fish, chicken, lean meat, eggs and tofu).

Likewise, omega-3 fatty acids are essential for the baby’s eye and brain development. It can be found in walnuts, flax seeds, chia, among others.

We cannot fail to mention calcium, a fundamental nutrient, which cannot be missing from your daily diet. Therefore, include sources of calcium in your main meals, such as dairy products, green leafy vegetables, canned sardines, etc.

It is also important to consume foods rich in iron, such as poultry, fish, beans, lentils, spinach and fortified cereals.

And don’t forget to avoid unsafe foods, such as raw meats, eggs and fish, unpasteurized cheeses and sausages, to prevent contamination.

What to eat to relieve nausea and morning sickness?

There is no way to escape the dreaded nausea and morning sickness during pregnancy, as they are quite common symptoms during the journey, especially in the first trimester. And do you believe that there are women who don’t feel any of this? Lucky!

However, if this is not your case, I made a list of some foods and strategies that can help you alleviate these uncomfortable symptoms. See below:

• Light and easily digestible foods: Give preference to light and easily digestible foods, such as toast, crackers, rice or oatmeal. These types of foods can help to calm the stomach and offer temporary relief from nausea.
• Foods rich in carbohydrates: Foods rich in complex carbohydrates, such as whole-grain breads, cereals, brown rice and pasta, can help keep blood sugar levels stable and prevent nausea spikes.
• Ginger: Ginger can become an excellent ally! Try drinking ginger tea, chewing candied ginger, or even eating gingerbread cookies.
• Peppermint: Peppermint is another herb well known for its calming properties for the stomach. You can drink peppermint tea, suck on mints or, if you prefer, chew peppermint gum.
• Lemon: Hated by many and loved by others, lemon can be a salvation for some pregnant women. Add a few slices of lemon to water or tea. Another alternative might be to smell a fresh lemon when you feel sick.
• Cold or frozen foods: Especially in the heat, some cold or frozen foods, such as fruit ice cream, popsicles, frozen yogurt or cold fruits, can help calm your stomach and relieve nausea.
• Avoid fatty, spicy or strong-smelling foods: Try to avoid these foods opt for lighter options.
• Eat smaller, more frequent meals: Instead of normally eating three large meals a day, try to eat several smaller, more frequent meals throughout the day. This can help keep your stomach full and prevent it from staying empty for too long.
• Avoid lying down right after meals: We know that the temptation to take a nap, especially after lunch, is great, but it is best to avoid lying down after meals. Therefore, try to stand or sit for at least 30 minutes after meals.
• Consult a healthcare professional: If nausea and morning sickness are severe or persistent, it is important to consult a doctor. He or she can provide specific guidance and treatment recommendations to help alleviate symptoms and ensure the health of you and your baby.

What are the best foods for baby’s development?

As we saw previously, everything the future mother eats daily directly influences the baby’s growth. That’s why it’s so important to be very careful with your food during pregnancy.

And to give you a little extra help, I’ve prepared a list of the best foods that will help your baby’s development to be adequate. Check out what they are:

1. 1. Eggs: This food, in addition to being quite versatile, is rich in protein, iron and choline;
   2. Salmon: Source of omega-3 fatty acids;
   3. Dark green leafy vegetables: Spinach, kale and arugula are rich in folic acid, iron and calcium;
   4. Citrus fruits: Oranges, tangerines and lemons are rich in vitamin C, which helps with the absorption of iron and the development of the baby’s immune system;

Legumes: Beans, lentils and chickpeas are excellent sources of vegetable protein, iron, folic acid and fiber;

• Greek yogurt: Rich in calcium and proteins, essential for the development of the baby’s bones and muscles;
• Lean meats: Chicken, turkey and lean beef are sources of high-quality protein, iron and zinc;
• Nuts and seeds: Almonds, walnuts, chia seeds and flaxseeds are rich in omega-3 fatty acids, proteins, fiber and other essential nutrients;
• Sweet Potato: Source of complex carbohydrates, vitamin A, vitamin C and fiber;
• Whole grains: Oats, quinoa, brown rice and buckwheat are rich in fiber, B vitamins, iron and other essential nutrients;
• Avocado: Rich in healthy fats, folic acid, potassium and vitamin E, it is important for the development of the baby’s brain, eyes and skin;
• Milk and dairy products: Milk, cheese and yogurt are excellent sources of calcium, proteins and other nutrients.

With this complete guide, you will have all the necessary tools to ensure adequate food during pregnancy, promoting the ideal development of your baby. If in doubt, always consult your doctor.