Dietary recommendations during pregnancy

Dietary Recommendations Guide for Pregnancy

A healthy and balanced diet during pregnancy is essential for the baby's development and maternal well-being. Below are key recommendations for maintaining a healthy diet, avoiding foodborne infections, and ensuring good nutritional status.

1. Balanced Diet
To meet the nutritional needs of pregnancy, it is important to include the following food groups:
Energy and nutritional needs increase during pregnancy. Key requirements are detailed below:

✅ Calories:

• 1st trimester: No additional calories are required.
• 2nd trimester: An increase of 340 kcal/day is recommended.
• 3rd trimester: An increase of 450 kcal/day is recommended.

✅ Complex carbohydrates: Whole-wheat bread, brown rice, oats, quinoa, legumes, and potatoes.

✅ Healthy fats: Avocado, nuts, seeds, extra virgin olive oil, and fatty fish low in mercury (salmon, sardines, trout).

✅ Protein: A recommended intake of 75-100 g/day is essential for the baby's growth and tissue formation. Protein sources: Lean meats, low-mercury fish, well-cooked eggs, legumes, tofu, nuts, and dairy products.

✅ Calcium: 1000-1300 mg/day should be consumed for the baby's bone development. Sources: dairy products, almonds, broccoli, sesame seeds.

✅ Iron: A recommended intake of 27 mg/day is recommended to prevent anemia. Sources: lean red meats, legumes, spinach, nuts. Combine with vitamin C to improve absorption.

✅ Folic acid: 400-600 mcg/day should be consumed to prevent neural tube defects. Sources: green leafy vegetables, legumes, nuts.

✅ Vitamin D: 600 IU/day is recommended for calcium absorption. Sources: fatty fish, fortified dairy products, moderate sun exposure.

✅ Hydration: It is recommended to drink at least 2 liters of water per day.

✅ Essential vitamins and minerals:

• Iron: Lean red meats, legumes, spinach, nuts. It is recommended to accompany vitamin C (oranges, kiwi, bell peppers) to improve absorption.
• Calcium: Dairy products, almonds, broccoli, sesame seeds.
• Folic acid: Green leafy vegetables, legumes, nuts.
• Omega-3: Fatty fish, chia seeds, walnuts.

2. Preventing Foodborne Infections

During pregnancy, special care should be taken with certain foods that can transmit infections such as toxoplasmosis and listeriosis.

🚫 Foods to avoid:

• Toxoplasmosis: This is a common infection in animals and humans with a widespread distribution worldwide. It is caused by the parasite Toxoplasma gondii. Almost any warm-blooded animal can act as a host, carrying the parasite in the form of cysts in the muscle. The definitive hosts are felines (cats). The adult stages of the parasite live in the intestine of these species, and the oocysts they produce are eliminated in the feces. These can survive for a year or more in the soil and can be carried by insects or worms.
  Most infections are asymptomatic or with mild flu-like symptoms. Outside of pregnancy, it has no significant implications. During pregnancy, there is a risk of the infection passing to the fetus, with varying repercussions depending on the timing of infection.
  • Raw or undercooked meats.
  • Uncooked cured meats (serrano ham, salami, chorizo). If consumed, they should be frozen for at least 48 hours.
  • Unwashed fruits and vegetables. Wash thoroughly with water and, if possible, use food-safe bleach.
  • Wash your hands after touching cats or other felines; avoid touching mucous membranes (eyes, mouth).
  • Wear gloves when handling soil or when gardening.

• Listeriosis: This is an infection caused by the bacteria Listeria monocytogenes. It affects immunocompromised people or those at risk more severely.
  • Unpasteurized soft cheeses (Brie, Camembert, Roquefort, artisanal fresh cheese).
  • Raw milk and dairy products.
  • Raw or smoked fish and seafood (smoked salmon, uncooked sushi, oysters).
  • Salads and prepared foods that have been at room temperature for a long time.
  • Raw sprouts

✅ Food safety measures:

• Cook meat and fish thoroughly. Temperature 70°C.
• Avoid contact between raw and cooked foods.
• Refrigerate perishable foods properly. Refrigerator 4°C.
• Wash fruits, vegetables, and kitchen utensils thoroughly just before consumption (do not prepare too far in advance). Hypochlorite disinfectant can be used for 5 minutes.
• Wash your hands before handling food.

3. Fish High in Mercury

Some fish contain high levels of mercury, which can affect a baby's neurological development.

🚫 Avoid: Swordfish, bluefin tuna, shark, and pike.

✅ Safe alternatives: Salmon, sardines, trout, hake, shrimp, and cod.

4. Hydration and Caffeine Consumption

✅ Drink at least 2 liters of water a day.

✅ Safe herbal teas such as chamomile, ginger, or rooibos can be consumed. 🚫 Reduce caffeine consumption to less than 200 mg/day (equivalent to 1 cup of coffee).

5. Recommended Supplementation

Under medical supervision, supplements may be indicated for:

• Folic acid (400-600 mcg/day)
• Iron (based on individual needs)
• Vitamin D
• Omega-3 if insufficient intake is achieved in the diet

A healthy diet will contribute to the well-being of the mother and the optimal development of the baby. Taking care of yourself during pregnancy is the first step in caring for your little one! 🌟

Bibliography

1. Nutritional recommendations during pregnancy from the Generalitat of Catalonia
2. Pregnancy guide from the Spanish Society of Gynecology and Obstetrics
3. Nutritional recommendations during pregnancy from the Spanish Ministry of Health
4. Nutritional recommendations during pregnancy and breastfeeding from the World Health Organization