Tips for healthy nutrition during pregnancy

As the base of a healthy diet for pregnant women, it is important to eat a healthy, balanced diet throughout the pregnancy, avoiding "eating for two". Just because you're pregnant doesn't mean you can eat as much as you want of anything you want. The specialist will monitor your weight gain to see your progress and give you specific guidelines if you need them. Normal weight gain during pregnancy is between 9 and 12 kg, although each woman and baby are different so there is no exact weight established.

We'll start off saying that it is very important to watch out for foods that may put you at risk of developing an illness, caused by bacteria like Salmonella, E. Coli and Listeria. So, pregnant women should be especially careful with:

- Raw foods, like for example fruit and vegetables, which must be washed well.

- Cold meats, which should be avoided except for those that have been cooked, boiled ham, turkey, etc.

- Raw and smoked fish, which should be avoided.

- Milk and cheese, which must be made with pasteurised milk.

During pregnancy, some nutritional requirements increase, above all in terms of vitamins and minerals like folic acid and iron. You can get all of the nutrients you need through a balanced diet, but your gynaecologist may also recommend a supplement if necessary.

Don't forget hydration as part of a healthy lifestyle for pregnant women, who should drink mainly water and avoid drinks with caffeine. Guidelines establish a maximum of 200 mg of caffeine per day, as it can increase the risk of miscarriage. Caffeinated beverages include: coffee, tea and cola soft drinks. Pregnant women are strongly discouraged from drinking alcoholic beverages, as they have been shown be harmful to the foetus. Some herbal teas are not recommended during pregnancy, so if you have any doubts ask your doctor before drinking them.

As pregnancy can affect digestion, we recommend eating smaller amounts more frequently, avoiding heavy meals, eating slowly and chewing properly. These easy suggestions will make digestion easier.

To finish up, congratulations and we wish you the best in this new stage in life. If you have any questions about pregnancy, contact one of our Nootric dietitians/nutritionists for answers and advice.