Four tips to take care of you during your pregnancy

If you are pregnant, this post is for you. You are probably overwhelmed by the amount of information about what you should or should not eat, what to do to avoid nausea, how not to gain excess weight, etc. Here are a series of key nutrition tips to help ensure your health and your baby’s.

Vegetables are the richest source of nutrients, vitamins, enzymes, antioxidants, and essential minerals, so including them in your diet every day is essential during pregnancy. Spinach, kale, Swiss chard, watercress, arugula, broccoli, etc. are highly beneficial for their contribution of magnesium, calcium, vitamin K, vitamin C, riboflavin (vitamin B2) and, most importantly, folate (vitamin B9 or folic acid in its synthetic and more difficult-to-absorb form).

Folate helps prevent neural tube defects in newborns, supports cellular function and tissue growth, so if you are pregnant or want to become pregnant, make sure to eat foods rich in folate every day in sufficient amounts.

Spirulina is another excellent source of folate in a form that is highly absorbable by the body, as well as avocado, legumes, and egg yolk.

Key for forming essential tissues such as skin, muscles, and bone matrix and marrow. Due to the essential role of this macronutrient in cell development, it is very important to eat protein-rich foods during pregnancy. But not all proteins are equal. Do not overdo red meat and dairy products, and try to balance them with more alkaline, fiber- and mineral-rich sources such as hemp seeds (also very rich in calcium), legumes, nuts, and spirulina.

Do not be afraid of gaining weight from taking good fats. They are essential for the baby's brain growth, development, cell regeneration, and the absorption of fat-soluble vitamins (A, D, E and K). Omega-3-rich fish such as salmon (wild if possible), sardines and anchovies, as well as chia and hemp seeds, ORGANIC ACAI (rich in essential fatty acids), walnuts, almonds, avocado, and cold-pressed virgin oils (coconut, olive) should be part of your diet.

After digestion, carbohydrates are converted into sugars, which “cross” the placenta, providing the baby with energy. The key is to avoid refined carbohydrates and focus on whole carbohydrates to ensure a slow and sustained release of glucose into the bloodstream. This helps prevent the risk of fluctuations in blood sugar levels, both in the mother and in the baby.

Oats, brown rice, quinoa, sweet potato, etc., in addition to being an excellent source of carbohydrates, provide fiber, which, together with good hydration, will help prevent the common constipation of pregnancy.

Your body is “building a human being” for 9 months and needs you to provide it with the best to do so. For your postpartum recovery, as well as the breastfeeding period, the eating habits you have maintained during pregnancy are very important. Remember, do not count calories but nutrients. The nutritional density of a handful of dried fruits or goji berries will always far outweigh a bag of chips or an industrial pastry. Forget about “empty” calories and take care of yourself and the baby.

Alicia Lamothe
Health Coach