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If you are pregnant this is your post. You will probably be lost with the excess of information about what you should or should not eat, what to do to avoid nausea, to avoid gaining excess weight, etc. Here are a series of key nutrition tips to ensure your health and that of your baby.
Green I want you green
Vegetables are the most abundant source of nutrients, vitamins, enzymes, antioxidants and essential minerals, so including them daily in your diet is essential during pregnancy. Spinach, kale, chard, watercress, arugula, broccoli, etc. They are very beneficial for their contribution in magnesium, calcium, vitamin K, C, riboflavin (vitamin B2) and most importantly, folate (vitamin B9 or folic acid in its synthetic and more difficult to absorb form).
Folate prevents neural tube defects in newborns, helps in cellular work and tissue growth, so if you are or want to get pregnant, make sure you eat enough folate-rich foods every day.
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.
Protein
Key to forming essential tissues such as skin, muscles, matter and bone marrow. Due to the essential role of this macronutrient in cell development, it is very important to eat foods rich in protein during pregnancy. But not all proteins are the same. Don't abuse red meat and dairy, and try to balance it with more alkaline sources, rich in fiber and minerals such as hemp seeds (very rich in calcium too), legumes, nuts and spirulina. 
Fats
Don't be afraid to gain weight by eating good fats. They are essential for the growth of the baby's brain, development, cell regeneration and for the absorption of fat-soluble vitamins (A, D, E and K). Fish rich in Omega 3 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.
Slow absorption carbohydrates
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 complete ones, to ensure a slow and prolonged release of glucose into the blood. This will prevent the development of diabetes, both in the mother and the baby.
Oatmeal, brown rice, quinoa, sweet potato, etc. In addition to being an excellent source of carbohydrates, they provide fiber, which, together with good hydration, will prevent the frequent constipation of pregnancy.
Your body spends 9 months “building a human” and needs you to give it the best for it. For your postpartum recovery, as well as the breastfeeding period, the eating habits you had during pregnancy are very important. Remember, don't count calories but nutrients. The nutritional density of a handful of dried fruits or goji berries will always win by a landslide over a bag of chips or an industrial bun. Forget about “empty” calories and take care of yourself and the baby.
Alicia Lamothe
Health Coach
