Pregnancy, breastfeeding, fertility

Dr. Francesca Valdemarin
Registered Nutritionist
  • BSc in Food Science and Technology
  • BSc in Food Science and Human Nutrition
  • Master's level I in Nutrition, Fasting, Longevity and Disease
  • BSc in Naturopathy and Nutraceuticals
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Being pregnant means eating twice as well, not eating for two!

Both the phase before pregnancy, pregnancy, and breastfeeding are important and transformative times for a woman's body. Preparing the body for pregnancy and subsequently nourishing it better allows for better management of this wonderful moment.

The diet during pregnancy and breastfeeding is crucial for the health of both the mother and the baby. A balanced and nutrient-rich diet supports the growth and development of the fetus, prevents complications, and promotes the overall well-being of the mother.

That's why a proper diet is essential during this period. In summary, adequate nutrition during pregnancy is crucial to ensure the health and well-being of both the mother and the baby. A good diet supports the growth and development of the fetus, prevents complications, and helps the mother maintain good health during and after pregnancy.

Weight control
Less nausea
Complete intake of nutrients
Better postpartum recovery

Growth and development of the fetus

Proteins
Essential for the growth of fetal tissues, including the brain. Proteins are also important for the increased blood volume and development of mammary and uterine tissues.

Calcium
Required for the development of strong bones and teeth.

Iron
Critical for the formation of red blood cells and to prevent maternal anemia.

Prevention of congenital defects

Folic acid
A B vitamin that helps prevent neural tube defects such as spina bifida.

Vitamin D
Important for calcium absorption and bone health. Vitamin D can also be obtained through sunlight exposure.

Maternal health

Fiber
They help prevent constipation, a common issue during pregnancy.

Hydration
Drinking plenty of water is essential for keeping the body hydrated, supporting adequate amniotic fluid volume, and preventing constipation and urinary tract infections.

Weight control

Adequate calorie intake
It's important to gradually increase calorie intake to meet the needs of the growing fetus without overdoing it, thus preventing excessive weight gain.

Nutrient-rich foods
Opt for nutrient-rich foods over those high in calories but low in nutrients, such as processed and sugary foods.

Prevention of complications

Avoiding risky foods
Avoiding foods that may contain harmful bacteria or chemicals.

Emotional and psychological support

Avoiding restrictive diets
A balanced and varied diet can improve mood and energy, reducing stress and anxiety. Avoiding restrictive diets that can lead to nutritional deficiencies and emotional stress.

Importance of micronutrients

Iodine
Essential for the production of thyroid hormones, which regulate metabolism and are crucial for the fetal brain development.

Zinc
Important for cellular growth and supporting the immune system.

Tips for a healthy diet during pregnancy

  • Consultation with a professional: Work with a doctor or nutritionist to create a meal plan that meets individual needs.
  • Balanced meals: Ensure that each meal contains a combination of complex carbohydrates, proteins, and healthy fats.
  • Nutrient-rich snacks: Opt for healthy snacks like fresh fruit, yogurt, nuts, and seeds.
  • Supplementation, if necessary: Take prenatal vitamin and mineral supplements, as recommended by a doctor, to fill any nutritional gaps.
  • Listen to Your Body: Eating small, frequent meals can help manage nausea and heartburn.

In conclusion

In summary, a proper diet during pregnancy is essential to ensure the health and well-being of both the mother and the baby. Good nutrition supports the growth and development of the fetus, prevents complications, and helps the mother maintain good health during and after pregnancy.

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