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Pregnancy is a very special time in any couple’s lives, particularly for the woman. It’s an incredible journey that words just can’t describe.  

A healthy diet is fundamental for the well-being of both the mother and baby. The baby’s development requires an absorbent amount of energy from the mother, which is why we must pay attention to every last detail in order to minimize any risks that may harm the fetus.  

Even if you’re the type of person who already cares about what they usually eat, you should be even more cautious when pregnant and pay extra attention to what foods you’re eating and how they are prepared. It’s also important to incorporate into your diet some extra vitamins and minerals such as folic acid, which helps to form the baby’s DNA and cells. 

Some may be wondering, “Is living a healthy natural lifestyle good to do during pregnancy”? The simple answer is, absolutely! As I say often, this lifestyle is about eating the foods we were designed to eat and foods that best suit us as individuals. It’s true that while pregnant there are certain details to take into account like, not eating cold cuts or raw foods which is still perfectly in line with a healthy natural diet

What You Should Eat During Pregnancy 

First and foremost it’s important to increase the amount of essential vitamins and minerals that both the mother and baby need. Hence a diet rich in fruits, vegetables, nuts, and mercury-free lean meats and fish is recommended (the latter two always being well cooked of course). 

Deep green colored vegetables such as chard, asparagus, lettuce, and spinach are all rich in folic acid as well as citrus fruits. It’s quite possible that your doctor will prescribe you a special vitamin supplement rich in folic acid, calcium, iodine, iron, omega-3, fiber, and vitamins A, C, D, and E designed for pregnant women. I personally prefer to get these nutrients directly from food although in this case, it may be important to help our body.  Remember that whenever supplements are taken it should always be done under medical supervision. An interesting fact, doctors usually recommend that you start taking folic acid a few months before looking to conceive.

The best advice I can give you that is also 100% healthy, is to always try and buy ecological and organic products. It’s as simple as that. This is always recommendable but it’s even more important during pregnancy. The toxins, additives, and fertilizers that might be used to produce food can be harmful to the health and development of the fetus. By eating organically not only do we get more nutrients out of our food but we also minimize the risks of food poisoning by bacteria and viruses.  

alimentos necesarios para una embarazada

Okay, and What Shouldn’t We Eat During Pregnancy?

As I mentioned in the last article, a healthy natural diet isn’t based on eating raw meats, although if that is to your liking you’re welcome to do so. However, if you’re pregnant it’s crucial that the meat, fish, seafood, and eggs you eat are all completely cooked, and in the case of dairy that they are pasteurized. Meats, fish, and eggs can contain toxoplasmosis, and dairy products like milk and cheese can contain the bacteria that cause listeriosis. Both toxins are easily eliminated in the cooking process.

Caffeine is also NOT recommended as it goes directly to the baby. It’s better for women who drink coffee, tea, energy drinks, or soft drinks that contain caffeine should stop consuming them all together or at least greatly reduce their consumption during pregnancy and lactation. In fact, when it comes to energy and soft drinks the recommendation is for anyone to completely cut them out of their diet. The amount of sugar in these kinds of drinks is overwhelming and not healthy at all. Also, there are other kinds of decaf teas and coffees that should still be consumed moderately or not at all. Try substituting soft drinks with natural juices, smoothies, or water with a few drops of lemon or other pieces of fruit for some flavor. The possibilities are limitless! 

The most important thing is to have a natural and healthy diet. The foundation of living a healthy lifestyle! Check out our list below of some healthy and beneficial recipes for any pregnant woman! 

Mediterranean Chicken Stir-Fry with Quinoa 

Salmon Fillet with Baked Veggies 

Eggs and Tomato Brunch 

Congratulations to everyone expecting! We wish you all a happy and healthy pregnancy! 


Niklas Gustafson
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Niklas Gustafson

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