Precautions, recommendations and model menus

Nutritional information prior to and during pregnancy is of great importance to preserve the health of the mother-to-be and thus provide the baby-to-be with optimal conditions for proper growth and development. However, taking into account the abundance of messages about diets, foods, supplements and medications, disseminated for various purposes, one should be cautious, even if the source is reliable, and consult any recommendation with the doctor before putting it into practice.

Recommendations for proper nutrition during pregnancy

Eat a varied diet with a high density of nutrients, reinforcing the consumption of dairy products, vegetables and seasonal fruits. Include in the menu foods from all food groups: cereals, legumes, tubers, vegetables, fruits, vegetables, milk, meat, fish, eggs and vegetable oils.

Reduce the consumption of cakes, pastries, sweet cookies, fried foods, pizzas, hamburgers, soft drinks and desserts. Preferably consume natural and freshly prepared foods, avoid canned and processed foods.

Distribute food in 5 meals throughout the day, consuming 25% of calories at breakfast, 10% at mid-morning, 35% at lunch, 10% at snack, and 20% at dinner. Eat small or moderate portions, to avoid feeling full.

Meal times should be established and avoid skipping or modifying them. Drink about 8 glasses of water throughout the day, instead you can drink natural fresh fruit juices, prepared at the moment without sugar, preferably lemon, orange, grapefruit and lime.

Make complete breakfasts, to raise blood sugar levels, after so many hours of fasting. It should include at least:

• A liquid (preferably milk or yogurt).

• Complex carbohydrates (slices of bread, rice, corn).

• Whole fresh fruits and vegetables in season, with olive oil and vinegar.

Preferably use olive oil as culinary fat. Consume the products you prefer (cravings), as long as they are edible and do not interfere with the consumption of other important foods. Add low levels of salt to foods; high intakes of salt during pregnancy are associated with increased blood pressure.

The salt you use should be iodized salt, iodine intakes contribute to the proper functioning of the thyroid. Eliminate the consumption of alcohol and tobacco. Avoid stimulating drinks such as industrial soft drinks, coffee and tea. Eating foods containing fiber to avoid constipation.

Vitamin and mineral dietary supplements

During pregnancy there is an increased need for nutrients, which a well-balanced diet should satisfy in most cases. According to several specialists, it is not necessary to take vitamin supplements if you have a good appetite and consume nutrient-dense foods such as dairy products, vegetables, fruits, whole grains and olive oil on a daily basis, as well as three or four servings a week of lean meats, eggs, fish and legumes.

Even when a healthy diet is followed, it is possible that some fundamental nutrients are missing, which should be identified even before the conception of the future baby. It is up to the medical specialist, after carrying out the relevant studies, to indicate some prenatal supplements to make up for the deficiencies.

It would be too risky to take any supplement on our own, since many of them contain high doses, which can cause very harmful effects for the health of the mother and the baby.

It is advisable if you suffer from any chronic disease, or if you have followed diets with deficiencies of some nutrients, such as vegetarian or hypocaloric diets, to start taking supplements at least three months before conception, always under medical guidance and supervision.

Consumption of alcoholic beverages

The consumption of alcohol during pregnancy can cause physical and mental disorders of different degrees of complexity for the rest of the future baby's life. The fetal alcohol syndrome, which occurs in children whose mothers have consumed alcohol on a regular basis during pregnancy, is characterized by causing:

• Low birth weight.

• Lower cranial perimeter.

• Delayed growth and development.

• Epilepsy.

• Difficulty in learning.

• Behavioral problems, such as impulsivity, anxiety and hyperactivity.

The following tables show some examples of menus for pregnant women, recommended by Ángela Carbajal Azcona, from the Department of Nutrition of the Faculty of Pharmacy, Complutense University of Madrid.