Numerous studies have proven that there is a relationship between what the mother eats during pregnancy and the health and subsequent growth of the child, as well as the influence of eating habits on their body�s recovery after giving birth.

 

It is about giving the body the necessary nutrients without giving in to the old belief that a pregnant woman �should eat for two�. There is, however, a greater need for energy and this translates into an additional 100 kilocalories during the first three months, 200 kilocalories during the second three months and 300 kilocalories during the last three months.

 

When choosing what to eat, it is sensible to choose natural, fresh products over prepared foods. One of the basic conditions is not to eat too much of any one of the food groups, so that proteins such as dairy products, eggs and meat are appropriately complemented with cereal, bread and cereal-based products, in other words, energy-giving foods.

 

As digestion during pregnancy is slower, it is preferable that dinners should be lighter. It is recommended that you have breakfast, eat a mid-morning snack, eat lunch, afternoon tea and dinner, without eating in between meals. However, you should not go too long without eating, as hypoglycaemias may occur, that is, drops in the blood sugar levels.

 

Among the most important minerals in pregnancy, calcium and iron particularly stand out. Milk should be consumed on a daily basis as it is considered to be a basic element due to its high protein and calcium content. This mineral is essential for the development and functioning of the baby�s bones and teeth and if it does not get enough it takes it from the mother, leading to a risk of osteoporosis. It is advisable to have four helpings of milk per day and eat other products such as cheese, preferably soft cheese or cheese which is low in calories, as harder cheeses generally contain more fat. It can also be consumed in the form of yoghurt or cottage cheese.

 

Regarding iron, it is recommended that you eat red meat such as veal, lamb, beef and pork, which are also rich in proteins, components which are also found in white meat, fish, eggs, vegetables and dried fruit and nuts. Iron is a basic element in making the foetus�s blood. Vitamin C helps with its absorption and as such it is a good habit to include salads in main meals as well as steamed or boiled vegetables. The water in which they are boiled also contains vitamins and minerals and can be used to make soups.

 

If a pregnant woman is overweight she should lose weight by following her doctor�s advice and on no account go on a diet, as a low-calorie diet may mean low levels of nutrients which could negatively affect the baby�s development.

 

In any case, there are a series of foods which should be avoided during these months, as they are not in the slightest bit nutritious and are actually full of fat and calories, such as cured meats, synthetic desserts and pastries, chocolate, fizzy drinks containing sugar, mayonnaise and sauces in general. It is also preferable to limit the use of salt and not eat fried or pre-cooked foods as they contain a lot of calories. You should not drink any alcohol, not even a glass of wine at meal times, and should also avoid coffee, stimulant drinks and smoking.

 

The growth of the womb moves the digestive system and reduces the amount of space it has. This is when gastric acid appears. In order to try and avoid this, it is sensible to choose easily digestible foods and steam them, grill them or boil them. It is recommended that you drink more liquid than usual and eat lots of vegetables and fruit, particularly those rich in fibre. Furthermore, as a pregnant woman�s level of immunity tends to be reduced, there are other foods which are also considered to be risk factors such as cheeses made from unpasteurised milk, vegetables which have been in contact with soil or which are badly washed, as they can carry parasites, raw or salted meat or fish, game, and cured pork products.