What to Eat When You are Pregnant

October 26, 2018
 You should know that during pregnancy you should eat certain foods and cut out those that can harm you from your diet.

Do you really have to eat for two? If so, what does this really mean? When you are pregnant, nutrition becomes really important.

You’ll definitely notice your loved ones more worried about the fact that you should eat more. However, the important thing is quality, not quantity. In fact, eating too much can cause a lot of problems.

You have to bear in mind that the key is the nutritional value of the foods you eat.

However, the first thing you should do is to eat less or stop eating sugary foods and very greasy foods. Both have a lot of calories but don’t have many vitamins, proteins, and minerals that nourish the body.

During the gestation period, it’s best to adopt better and healthier lifestyle habits and exercise. Walking is the perfect exercise while you’re pregnant. It improves circulation and helps burn calories and fat.

However, we recommend you consult with your doctor to see which is the best exercise for you.

What to Eat When You are Pregnant

Avoid raw fish

cooked salmon

Sushi is all the rage right now.

There are also countries that also use raw fish for many recipes, like ceviche in Peru. Although raw fish is very healthy and contains a lot of protein, doctors don’t recommend it for pregnant women.

The fish that is used to make these recipes may have anisakis, a parasite that causes infections and disorders.

Although marketed products are treated to prevent this from happening, there’s no guarantee. Therefore, it makes sense to avoid eating raw fish when you’re pregnant.

Take a look at this article: 5 Things Fish Oil Can Do for You

Cut out unpasteurized milk and soft cheeses

As you may already know, these dairy products are delicate, given that they’re very likely to have bacteria and parasites.

There are many other sources of calcium that you can consume to avoid any deficiencies that may affect you and your baby.

Eat 5 small meals a day

When You are Pregnant

Upset stomach and nausea are very common during pregnancy. Many women feel full very quickly, so they stop eating right away without realizing that they’re not well-nourished.

In this regard, we suggest you eat something every 3 hours. This way you’ll get all the nutrients you need and won’t feel any discomfort.

Eat more whole grains

Whole grains

You have to keep energy in mind when it comes to eating during your pregnancy. Your digestions are more complicated since you’re also feeding your baby.

Therefore, slow-release carbohydrates are really important since they’ll give you energy gradually.

They allow you to enjoy more energy for longer, with the advantage that the nutrients don’t turn into fat. Moreover, they also help your food metabolize faster.

Take a look at this article: 6 Whole Grains that You Should Have in Your Diet

Eat 5 pieces of fruit

pregnant woman eating a salad

Fruit is one of the best choices. First of all, it offers the same benefits as whole grains. It also gives you sugar and a lot of vitamins. By this we mean healthy sugar, which keeps you active and is easily digested.

However, unhealthy sugar is very difficult to burn, so it becomes fat that only harms your health.

Choose vegetable fats

Avocado Toast

Animal fats raise cholesterol and make you weaker, while vegetable fats cause the opposite effect and keep your body healthy.

In this regard, the best thing you can do is incorporate things such as raw olive oil, avocado, or low-fat yogurt in your diet.

With these simple guidelines, you’ll know exactly what to eat and avoid during pregnancy. Always keep in mind that the most important thing is facilitating digestion and consuming the vitamins and minerals you need to stay healthy.

However, if you have any questions, you can always ask your doctor. She or he is there for you!

  • Muñoza, E. B., & Del Moral, A. O. (2007). Embarazo. FMC Formacion Medica Continuada En Atencion Primaria. https://doi.org/10.1016/S1134-2072(07)71605-5

  • Ministerio de Salud de la Nación. (2013). Nutrición y Embarazo. Ministerio de Salud de La Nación. https://doi.org/10.2310/6670.2008.00008

  • Obesidad y Embarazo. (2011). Progresos de Obstetricia y Ginecologia. https://doi.org/10.1016/j.pog.2011.11.001