Pregnancy, breastfeeding, fertility

Dr. Francesca Valdemarin

Registered Nutritionist, PhD

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
PhD in Food and Human Health - Neurological Clinic Udine Hospital

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.

All plans

Weight loss and well-being Pathologies and clinical Prevention and familiarity Anti-aging Sport Pregnancy, breastfeeding, fertility

Piani

Monthly

Weekly Nutrition Strategy A personalized weekly table plan designed based on your health status and goals, guiding your food choices day by day. Clear instructions on what and how much to eat at each meal, every day of the week.
Grocery List by Category A practical and organized shopping list to help you easily purchase all foods included in the plan, grouped by category (fruits, vegetables, grains, proteins, etc.).
Diet Food Notes Detailed guidelines and practical advice on how to consume, combine or substitute the foods included in your plan correctly.
Monthly “Foods to Avoid” List An updated list of foods to avoid until your next check-up, aimed at optimizing results and supporting your progress.
Free from the Scale A visual guide to help you estimate portion sizes without weighing food—promoting more freedom and long-term sustainability.
Free Meal Guidelines Suggestions for managing one free meal per week with balance and confidence, without compromising your progress.
Water and Herbal Tea Recommendations Targeted advice on hydration, including the best types of water and herbal teas based on your symptoms, seasonal needs, and overall requirements.
Seasonal Fruit & Vegetable Calendar A monthly calendar to help you choose fresh, in-season produce—enhancing nutrient intake and dietary variety.
Supplements & Dosage Information on any recommended supplements, with dosage instructions—note: not everyone needs them!
Symptom Report A monitoring tool to log any relevant physical, digestive, or emotional symptoms—useful for adjusting future phases of your nutrition plan.

Request information

Quarterly

Weekly Nutrition Strategy A personalized weekly table plan designed based on your health status and goals, guiding your food choices day by day. Clear instructions on what and how much to eat at each meal, every day of the week.
Grocery List by Category A practical and organized shopping list to help you easily purchase all foods included in the plan, grouped by category (fruits, vegetables, grains, proteins, etc.).
Diet Food Notes Detailed guidelines and practical advice on how to consume, combine or substitute the foods included in your plan correctly.
Monthly “Foods to Avoid” List An updated list of foods to avoid until your next check-up, aimed at optimizing results and supporting your progress.
Free from the Scale A visual guide to help you estimate portion sizes without weighing food—promoting more freedom and long-term sustainability.
Free Meal Guidelines Suggestions for managing one free meal per week with balance and confidence, without compromising your progress.
Water and Herbal Tea Recommendations Targeted advice on hydration, including the best types of water and herbal teas based on your symptoms, seasonal needs, and overall requirements.
Seasonal Fruit & Vegetable Calendar A monthly calendar to help you choose fresh, in-season produce—enhancing nutrient intake and dietary variety.
Supplements & Dosage Information on any recommended supplements, with dosage instructions—note: not everyone needs them!
Symptom Report A monitoring tool to log any relevant physical, digestive, or emotional symptoms—useful for adjusting future phases of your nutrition plan.
Access to 300+ Recipes (Included only in Quarterly and Semi-Annual Packages) A complete collection of healthy and balanced recipes, organized by meal type and food category—to make your meals more enjoyable and varied.
Recommended Book + Podcast Educational and inspirational content to help you address the emotional and mental aspects of your relationship with food and yourself.
Video Course / Handbook + Final Quiz A nutritional education path available as a video and/or printable guide to help you understand the basics of healthy eating, with an optional quiz to reinforce learning.
Email Support Ongoing support via email throughout the program—perfect for questions or clarifications at any time.
WhatsApp Support Direct communication channel with your nutritionist, ideal for quick updates or urgent clarifications.

Request information

Semi-annually

Weekly Nutrition Strategy A personalized weekly table plan designed based on your health status and goals, guiding your food choices day by day. Clear instructions on what and how much to eat at each meal, every day of the week.
Grocery List by Category A practical and organized shopping list to help you easily purchase all foods included in the plan, grouped by category (fruits, vegetables, grains, proteins, etc.).
Diet Food Notes Detailed guidelines and practical advice on how to consume, combine or substitute the foods included in your plan correctly.
Monthly “Foods to Avoid” List An updated list of foods to avoid until your next check-up, aimed at optimizing results and supporting your progress.
Free from the Scale A visual guide to help you estimate portion sizes without weighing food—promoting more freedom and long-term sustainability.
Free Meal Guidelines Suggestions for managing one free meal per week with balance and confidence, without compromising your progress.
Water and Herbal Tea Recommendations Targeted advice on hydration, including the best types of water and herbal teas based on your symptoms, seasonal needs, and overall requirements.
Seasonal Fruit & Vegetable Calendar A monthly calendar to help you choose fresh, in-season produce—enhancing nutrient intake and dietary variety.
Supplements & Dosage Information on any recommended supplements, with dosage instructions—note: not everyone needs them!
Symptom Report A monitoring tool to log any relevant physical, digestive, or emotional symptoms—useful for adjusting future phases of your nutrition plan.
Access to 300+ Recipes (Included only in Quarterly and Semi-Annual Packages) A complete collection of healthy and balanced recipes, organized by meal type and food category—to make your meals more enjoyable and varied.
Recommended Book + Podcast Educational and inspirational content to help you address the emotional and mental aspects of your relationship with food and yourself.
Video Course / Handbook + Final Quiz A nutritional education path available as a video and/or printable guide to help you understand the basics of healthy eating, with an optional quiz to reinforce learning.
Email Support Ongoing support via email throughout the program—perfect for questions or clarifications at any time.
WhatsApp Support Direct communication channel with your nutritionist, ideal for quick updates or urgent clarifications.

Request information