Precautions and recommendations

Dietary information for pregnant women is of great importance to preserve their health and provide the future baby with all the nutrients required for proper growth and development. However, considering the abundance of messages about diets, foods, supplements and medications, disseminated for various purposes, you should be cautious and consult any recommendation with your doctor before putting it into practice.

In this presentation we will talk about supplements; foods to avoid; the danger of following restrictive diets; and some general recommendations for a pregnant woman's diet.

Nutritional supplement needs

Even if the expectant mother is healthy and follows a balanced diet during pregnancy, there is always a possibility that deficiencies of some important nutrients may occur during this stage, since the demand for some of them is considerably increased and not all of them are available in the required amounts in various foods.

To reduce the negative effects of nutritional deficiencies in the diet, specialists recommend food supplements that are mainly sources of vitamins and minerals. For this reason, the woman should consult a specialist to plan her pregnancy; and if the pregnancy takes her by surprise -as it happens many times-, she should go immediately to the doctor, to start her follow-up.

Some of the most recommended supplements during pregnancy are folic acid, iron, iodine, calcium, vitamins A, D, E, and C and omega-3 fatty acids.

Important: Dietary supplements should be consumed on a regular basis, following the specialist's indications and labeling. In addition, it should be kept in mind that supplements cannot supplant the main role of diet in the nutrition of the pregnant woman.

Foods to avoid during pregnancy

Avoid raw or undercooked meats, eggs and dairy products:

• Undercooked meats can cause toxoplasmosis-a parasitic disease that can cause mild, asymptomatic infections as well as fatal infections that mostly affect the fetus.

• Consumption of raw milk or cheeses made from raw milk can cause.
• listeriosis - an infection caused by a bacterium, rare in humans but with a very high mortality rate.

• brucellosis - a contagious disease of cattle that can be transmitted to humans and cause miscarriages, among other disorders.

• The consumption of raw or undercooked eggs and foods containing them -mayonnaise, tiramisu, etc.- can cause salmonellosis -an infection that affects the gastrointestinal tract and can cause serious disorders in the baby-.

Do not consume fish that may contain high concentrations of methylmercury, since this compound can damage the nervous system of the fetus, causing various disorders in the intellectual development of the child, such as delays in learning and alterations in memory and behavior. Large long-lived fish - shark, swordfish, swordfish, king mackerel, pangasius, etc. - may be contaminated with methylmercury.

Do not consume herbal teas or natural medicines. In general, the ingestion of herbs and natural medicines is not safe during pregnancy. Although many places promote the consumption of natural products with the label of "healthy" in most cases the effects they cause to maternal and fetal health are unknown.

Avoid foods that cause allergy to the pregnant woman. Pregnant women who avoid allergic reactions during pregnancy reduce the chances of the newborn being allergic.

Reduce the consumption of coffee, tea and other caffeine-containing beverages. Caffeine can alter the heart rate and breathing of the baby.

Do not consume alcoholic beverages or drugs. Children born to mothers who use alcohol or drugs are at risk for growth, head circumference, learning, emotional and behavioral problems.

Reduce consumption of sweets and beverages containing sugar or sweeteners. Products rich in simple sugars could replace foods that in addition to energy provide many other nutrients.

Risks of following vegetarian diets during pregnancy

Vegetarians are considered to be people who do not consume meat -including fish, seafood and poultry- or its derivatives. Within the vegetarian diet there are different subgroups; for example, lacto-vegetarians are characterized by excluding meat, fish and eggs from their diet, but they do consume dairy products and derivatives; however, vegans "or strict vegetarians" do not include in their diet foods of animal origin, -no meat, dairy products or honey-.

The vegetarian diet can offer many health benefits, however, following these diets during pregnancy involves a severe nutritional deficit that could cause serious health problems for both mother and child.

It is therefore recommended that vegetarian women who intend to become pregnant, before doing so, consult a nutrition specialist to assess their condition and recommend a healthy diet combined with certain supplements, to ensure all the nutrients necessary for the development of a proper pregnancy.

General recommendations to prepare the pregnant woman's diet

• Include in the menu foods from all groups: cereals, legumes, vegetables, fruits, vegetables, milk, meat, fish, eggs and vegetable oils.
• Include in the diet at least two weekly servings of oily fish - anchovies, bonito, horse mackerel, salmon, sardines, mackerel, etc. - to guarantee the demand for omega-3 polyunsaturated fatty acids.
• Preferably use olive oil as culinary fat.
• The salt you use should be iodized; iodine is an essential mineral for the proper brain development of the baby.
• Preferably eat natural and freshly prepared foods, avoid canned and processed foods.
• Make complete breakfasts, including at least:

• A liquid -preferably milk or yogurt without sugar-.

• Complex carbohydrates -breakfast cereals, slices of whole grain bread, potatoes, legumes, etc.-.

• Whole fresh fruits, vegetables and seasonal vegetables.

• A tablespoon of olive oil or a handful of nuts.
• Spread the food over 5 or 6 meals throughout the day, consuming 25% of calories at breakfast, 10% mid-morning, 35% at lunch, 10% at snack, and 20% at dinner.
• Establish meal times and avoid skipping or modifying them.
• Eat small or moderate portions to avoid feeling full.
• Drink about 8 glasses of water throughout the day; instead you can drink some fresh fruit juice or fresh fruit juice prepared on the spot -without sugar-.
• Add low levels of salt to food; high salt intakes during pregnancy are associated with increased blood pressure.
• Consume the products that you prefer -dreams-, as long as they are edible and you are not in the habit of eating sweet or very fatty foods, such as ice cream, milkshakes, cakes, pastries, cookies, fried foods, pizzas, hamburgers, soft drinks and desserts.