Truths and lies about nutrition in pregnancy

Nutrition is one of the most important factors influencing both the health of the mother and the baby she is carrying for nine months.

The pregnant woman's diet should be complete and balanced, with fruits, vegetables, legumes, meat and fish. However, there are some foods that should be completely eliminated.

The most important thing is for the woman to be clear about what she can and cannot eat during pregnancy. However, it is important that pregnant women do not fall into the "trap" of believing false myths about food during pregnancy.

Do cravings exist?

Cravings are a special appetite for some food that cannot be satisfied by consuming another type of food.

Indeed, cravings do exist and are not a whim of the pregnant woman.

The appearance of cravings is due to some kind of nutritional deficit, so the body is responsible for claiming it through the intake of foods such as:

Chocolate

the body is probably asking for magnesium, since cocoa is rich in this nutrient. Craving chocolate can also mean low sugar levels.

French fries

when blood pressure is low or there is a lack of sodium. Other salted or pickled foods may also be desired.

Cheese

calcium and essential fatty acids. It is also possible to take nuts.

Sour foods

favor the production of hydrochloric acid, which helps to a less heavy digestion.

Acid fruits

such as strawberries, lemons or oranges, as they are rich in vitamin C, which is very important for pregnancy and the assimilation of iron.

Most typical cravings in pregnancy

In addition, during pregnancy, there is a significant change in the levels of hormones, neurotransmitters and endorphins that influence appetite, taste and smell.

For example, placental lactogen is a hormone that is produced only during pregnancy and is responsible for modifying the woman's metabolism in order to provide the necessary nutrients to the baby.

Meat and fish in pregnancy

During gestation, it is essential that the fetus receives an adequate supply of proteins, vitamins and trace elements.

Women need 12% more protein intake during pregnancy, so they will need to eat meat and fish, the main sources of protein for human beings.

In addition, meat is also a very important source of iron, just as fish is an important source of omega-3 fatty acids.

Meat has the 20 essential amino acids, iron, zinc and vitamin B12, a combination that is very difficult to find in other foods, so it should not be substituted. Vegetarian women, therefore, may well need iron supplements to avoid developing anemia in pregnancy.

Lean meats with low fat content, such as beef tenderloin, are recommended. In addition, red meat should be alternated with white meat (chicken and turkey) and fish, so that all foods are eaten at least twice a week.

Meat and fish in pregnancy

On the other hand, oily fish is the most important source of omega-3 fatty acids, so it is recommended to consume albacore tuna, salmon, sardines, herring, mackerel, etc.

Meats to avoid

Despite being an important source of protein, there are varieties of meat that should be avoided during pregnancy.

For example, liver is high in vitamin A, which can cause defects in fetal development if taken in excess during the first months of gestation.

In addition, it is important not to eat raw meats and sausages, as they have a high risk of transmitting toxoplasmosis and listeriosis, parasitic diseases that cause very serious fetal malformations.

What meats should be avoided during pregnancy?

Many forms of toxoplasma are killed by freezing food, but some are resistant, so it is advised that all meat be cooked. Sausage, if cooked, can be eaten.

Fish to avoid

As we have said, oily fish are the ones with the highest omega-3 fatty acid content. However, due to pollution of the seas, some fish accumulate heavy metals such as mercury, which is highly toxic to the central nervous system.

Large tuna are the fish that accumulate the most mercury because they are exposed to it for the longest time, so it is advisable to avoid eating bluefin tuna and other fish such as emperors.

Which fish should not be consumed during pregnancy?

Another problem with fish is the Anisakis parasite, which causes serious illness in any person. Therefore, it is also very important to eat well cooked fish and avoid smoked fish and sushi.

Carbohydrates and fats

Carbohydrates and fats are also necessary during pregnancy, as they provide all the energy for the mother and the baby, so they should not be eliminated from the diet.

In particular, complex carbohydrates, such as those found in legumes and cereals, provide the longest-lasting energy. In addition, the fiber in these foods is also very important for pregnancy.

Despite this, an excess of carbohydrates, especially sweets, can lead to weight gain and favor the development of gestational diabetes in predisposed women.

Balanced diet with carbohydrates and fats

On the other hand, fats are also necessary and their intake will depend on the type of fat:

Saturated fatty acids

are found in meat, sausages, dairy products and pastries. These are the ones that have to be limited to the maximum, especially sweets.

Monounsaturated fatty acids

olive oil, poultry, peanuts and avocados. It is recommended to take 4 tablespoons of olive oil a day. If you take poultry meat, excess fat and skin should be removed.

Polyunsaturated fatty acids

seed oils, oily fish and seafood. These are the ones that can be taken more freely.

As with carbohydrates, excess fat in the diet, in addition to excessive weight gain, can have negative effects on the liver and other organs.

Drinking in pregnancy

Drinking water is very important throughout pregnancy, as it helps prevent dehydration and constipation.

However, it is not true that drinking a lot of water increases amniotic fluid. In addition, by drinking too much water, a woman may feel more nauseated and have more urination.

Milk is another drink that a woman should not give up during pregnancy, since its calcium intake is very important for the development of the baby's bones. To avoid excess fat, it is best to drink skimmed or semi-skimmed milk.

Recommended drinks during pregnancy

On the other hand, it is necessary for women to reduce coffee and tea consumption to a maximum of two cups a day, since caffeine can cross the placenta and reach the fetus.

Finally, it is totally forbidden to drink alcoholic beverages during the entire pregnancy because they can have fatal consequences on the fetus.

FAQs from users

What foods are not recommended during pregnancy?

During pregnancy, it is vitally important to consume healthy foods that provide you with the amount of nutrients necessary for the proper development of the baby. It is not that there is a group of forbidden foods, but due to several studies over the years, certain foods that can cause food contamination should be avoided during pregnancy.
Read more

Is it true that I should eat without salt during pregnancy?

No, this is completely false. Salt provides the body with essential minerals such as chlorine and sodium, although it should be taken in moderation and not in excess.

It is best to use iodised salt, as this will also provide the iodine necessary for pregnancy.

Can eating a gluten-free diet affect pregnancy or the baby's health?

No. Following a gluten-free diet during pregnancy has no impact on fetal development. Nor will it affect breastfeeding after delivery.

Controlled celiac women can have a completely normal pregnancy

Is it necessary to take food supplements during pregnancy?

During pregnancy, iron and folic acid requirements increase, which can be met with an adequate diet and supplementation would not be necessary.

However, as there is no way of knowing if the woman's diet is correct or if the deposits of these nutrients are adequate at the beginning of pregnancy, gynecologists usually give vitamin supplements to all pregnant women.

Folic acid is transformed into folinic acid, which is essential for the development of the neural tube of the embryo and the formation of the spine, but also influences coagulation and fertility.

Is it true that I have to eat for two during pregnancy?

No, this is totally false. Although pregnancy increases a woman's caloric needs, she does not need to eat twice as much.

It is advisable to add to the diet all kinds of fruits, vegetables and legumes to ensure an extra 300 calories a day.

Eating too much increases the risk of gestational diabetes.

How should be the diet to get pregnant?

Diet is also very important for those women who are planning a pregnancy, since there are nutrients that contribute to enhance fertility and prepare the body for pregnancy.

For example, broccoli has detoxifying properties, besides being a source of folic acid, potassium, calcium, phosphorus, magnesium and iron.

Fish rich in omega-3 essential fatty acids, as well as protein from meat and eggs favor the quality of eggs, sperm and endometrium.

In general, a complete and balanced diet based on fruit, vegetables, legumes, meat and fish is recommended.

Can I eat anything during pregnancy?

No. The legend that there are no dietary restrictions during pregnancy is totally false. Pregnant women do have some dietary prohibitions. For example, women should not eat raw food, undercooked food, sausages or drink alcohol during pregnancy.

Suggested for you

If you want more detailed information on how a pregnant woman's diet should be, don't miss the following article: What to eat during pregnancy?

In addition to diet, women should not neglect other healthy habits during pregnancy, such as practicing sports. You can read more about this in the following post: Health in pregnancy.