Nutrición durante el embarazo: Por qué es tan importante

Hello again, welcome to Adoración Linares' blog. In this post, we'll discuss nutrition during pregnancy, one of the most special times in a woman's life.

Nutrition is important at all stages of life, but it requires special attention during fetal development. This article answers some frequently asked questions about nutrition to help pregnant mothers stay healthy and give their babies the best start in life.

Why is nutrition so important during pregnancy?

Food and nutrition are two of the fundamental components of life and are therefore especially important during pregnancy, as the mother's diet directly influences the baby's growth and development. We know that diets lacking key nutrients can lead to serious complications during childbirth and even premature births or miscarriages. Proper nutrition during pregnancy is vital to preparing both mother and baby for a successful postpartum period.

Furthermore, it should be noted that habits created during pregnancy can also help mothers improve their health and well-being long after childbirth.

Myths about nutrition during pregnancy

The most common misconception about pregnancy is that pregnant women "have to eat for two." However, while it's true that expectant mothers need some extra calories, they don't need to "eat for two." In fact, women don't need any extra calories in the first trimester of pregnancy. Calorie needs increase by 340 calories a day in the second trimester. In the third trimester, intake increases again by 450 calories a day. This increased nutritional need can usually be met by adding some healthy snacks, such as a cup of nonfat Greek yogurt, 1/4 cup of nuts, and a piece of fruit.

Instead, Pregnant women should think of the phrase "eating for two" in terms of nutrients. There are many key nutrient needs that increase significantly during pregnancy and must be met through diet and/or supplements.

What are the risks of gaining too much weight during pregnancy?

Gaining too much weight during pregnancy can put mothers at risk of complications such as gestational diabetes, high blood pressure, and preeclampsia, whose symptoms are high voltage, swelling and protein elimination through urine, and of having a large baby (macrosomia). They may also experience complications during childbirth, such as premature delivery or a higher risk of needing a cesarean section. However, it's important to note that while there are risks associated with weight gain during pregnancy, gaining a little weight doesn't necessarily mean you'll suffer any harm. So, while it's important to be aware of weight gain, it's also important not to focus too much on the numbers. Instead, focus on adopting healthy eating habits.

One tip I recommend to help mothers maintain a healthy weight is to consider snacks as a tool to fill nutritional "gaps." In this way, The goal is to add nutrient-rich foods that benefit both the baby and the mother.

For example, it is important that mothers get enough calcium so they don't have to draw on their own bone reserves. Adding a snack of Greek yogurt or cottage cheese with fruit can be a great way to help meet the growing need for calcium.. The Nuts are also rich in magnesium, fiber, and healthy fats. These foods are very suitable for eating between meals during pregnancy and can help combat constipation and muscle cramps, while also contributing to the development of the baby's brain.

Is it safe to lose weight during pregnancy?

Pregnancy is not the right time to start a crash diet or actively seek weight loss. However, many women find that pregnancy can be a motivating time to adopt dietary and lifestyle changes that can lead to slight weight loss or minimize weight gain.

As long as no major food groups are excluded and adequate nutrients are consumed to support fetal development, there's no need to worry. The mother's weight gain and the baby's growth are monitored at each doctor's visit. If mothers are gaining slightly more weight than recommended but their baby is growing well, there's no need to worry about this weight gain, although it should be monitored.

How can pregnant women consume the recommended nutrients through their diet?

With a healthy diet, you can consume all the necessary nutrients. Below are some important food sources to keep in mind:

Folate: Dark leafy greens such as kale and spinach, Brussels sprouts, broccoli, beans, peanuts, oranges, bananas, and fortified cereals. It should be noted that folate is a B vitamin that occurs naturally in foods. Folic acid is the synthetic form found in supplements and fortified foods. Both can help increase a mother's intake during pregnancy to prevent neural tube defects.
Choline: Eggs, beef, chicken, soy/tofu, fish, quinoa, broccoli, potatoes, beans, mushrooms, peanuts, and dairy products. Some studies suggest that adequate choline intake may mitigate the negative impact of viral respiratory infections in infants.
Calcium: Fortified milk or plant-based dairy products, yogurt, tofu, canned sardines or salmon, fortified breakfast cereals, broccoli, almonds, dark leafy vegetables such as kale, turnips, and spinach
Iron: Meat, seafood, lentils, white beans, kidney and chickpeas, spinach, broccoli, raisins, tofu, and fortified breakfast cereals. Tip: Pair iron-rich foods with a source of vitamin C, such as citrus fruits, potatoes, strawberries, or a small cup of orange juice, to help boost iron absorption.
Omega-3: Women should consume about 300 grams of seafood per week to meet the recommended intake of DHA (docosahexaenoic acid). This could include 2-3 servings of fish, such as salmon, trout, or sardines, per week. Plant-based sources of omega-3 include flaxseed oil or seeds, chia seeds, and soy. If you don't like fish, ask your obstetrician or dietitian if supplements are necessary.
B12: This vitamin contributes to the development of the brain and nervous system and is necessary for the absorption of folate and choline. Expectant mothers can eat meat, fish, poultry, and milk to obtain more B12. If you don't eat animal products, ask your obstetrician or dietitian if a supplement is necessary.

I hope you found this information helpful. See you in the next post. Cheers!