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Every May 28 in Spain the National Nutrition Day. This year, the chosen motto is 'In pregnancy and lactation, eating well is the best I love you'.
This initiative aims to draw attention to the importance of a healthy diet during pregnancy and breastfeeding. And it is that in these stages, energy needs, in addition to protein, iron, calcium and folic acid increase considerably. Gynecologists already advise us when we are pregnant: it is not about eating for two and doubling the servings, but eating well and healthy.
It is advisable to acquire good eating habits When you are planning to have a baby and start taking folic acid between 3 and 2 months before conception, it is also recommended:
- Maintain excellent food hygiene: wash fruits and vegetables well, cook foods of animal origin well, avoid unpasteurized dairy products and do not take blue fish as it contains mercury.
- Make easily digestible meals: steamed, ironed, boiled or sautéed.
- Take iron supplements prescribed by the gynecologist to avoid anemia.
- Take fruit and vegetables daily, something that will help fight constipation.
A good diet during pregnancy helps reduce:
- gestational diabetes
- vomiting and nausea
- Postpartum depression
This table produced by the Spanish Society of Community Nutrition is very practical and can help us organize a weekly menu.
Source: Spanish Federation of Nutrition Societies
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