That is why the diet followed by the pregnant parent has a direct impact on the baby’s health, and its effect is long-term because it may bring consequences their whole life. 

It is therefore advised for people expecting to eat foods of three groups in particular: fruits and vegetables, cereals and tubers, as well as legumes and animal-origin foods. All of which will provide all the nutrients needed to foster good health of the parent and baby according to the following recommendations.  

Proteins

Protein ingestion is crucial for proper fetal development; consequently, both plant- and animal-origin ones should be eaten.

Proteins obtained from animal-origin sources have higher bioavailability; that is, they can be absorbed and used by the body given their high contribution of indispensable amino acids. On top of that, these are also considered quality proteins. It is advised for them to come from lean meat, poultry, dairy products, and eggs. 

Likewise, during this stage it is significant to eat foods which are plant-protein sources like legumes (beans, green beans, peas, lentils, chickpeas, soy, among others). 

The parent-to-be will also need to have dry fruit such as nuts, almonds, peanuts, etc. 

In general terms, protein requirements increase by the second month of the pregnancy and these should amount to 20% of the total calorie intake. Being especially careful with the quality of proteins is a must, so there should always be accompaniment from a healthcare expert.  

Lipids

Lipids are important not only because of their energy contribution but also for their role as source of indispensable fatty acids. The latter can only be obtained from food and are the means of absorption of fat-soluble vitamins.  

In spite of the fact that all lipids bring the same number of calories, ingestion of polyunsaturated ones is advised. 

This sort of lipids are available in seed oils, egg yolk, and other animal-origin foods like meat, fish, and seafood. 

Omega-3 fatty acid, part of the polyunsaturated lipids group, is vital for the brain development of the fetus; its ingestion is particularly important during the third trimester and the needs can be met having one or two fish servings a week–avoiding species with higher heavy-metal concertation like shark and swordfish. 

Various international organizations, as is the case of the US Food and Drug Administration (FDA), recommend eating species with low mercury levels such as canned tuna, cod, catfish, anchovy, salmon, sardine, sea bass, white fish, tilapia, freshwater trout, among other species.

Carbohydrates

During pregnancy, it is advised for carbohydrates to amount to 70% of the energy obtained from food. Carbs can be found in bread, cookies, pastas, corn, rice, potatoes, and sweet potatoes. They are also present in fruits, vegetables, and legumes (lentils, beans, chickpeas, and cereals). 

The ingestion of complex carbohydrates should always be favored. This type of carbs provides starch and fiber, which can help control the symptoms caused by progesterone: nausea, vomit, and constipation. It is equally important to stay properly hydrated and do exercise on a regular basis. 

Eating raw fruits and vegetables, as well as whole grain cereals, contributes to good digestion and strengthens the immune system supplying the body with fiber and enough amounts of vitamins, minerals, and phytochemicals–all beneficial to both the parent’s and the baby’s well-being.

Micronutrients

Overall, special attention should be paid to the proper ingestion of foods source of folic acid, iron, choline, and iodine. 

• Folic Acid

A sufficient intake of folic acid lowers down the risks of neural tube malformations. A 400-microgram/day dose is therefore recommended obtained from leafy greens and legumes (beans, green beans, lentils).

Additionally, if advised by a healthcare professional, pregnant individuals are to take folic acid supplements.

• Iodine

This micronutrient helps in the prevention of mental retardation and cerebral palsy of the baby, as well as psychomotor retardation in infants. During pregnancy, the easiest and most affordable way to prevent iodine deficiency is to eat iodized salt; it can also be obtained from fish, seafood, milk, and several plant-origin sources. 

Sadly, according to UNICEF, it is estimated 50% of pregnant people consume less iodine than recommended. 

• Iron

Iron deficiency is one of the main causes of anemia during pregnancy. The amounts required of this micronutrient double during gestation, and its deficiency increases the risk of premature birth, low weight at birth, and postpartum depression. What’s more, it also has a negative impact on oxygen supply to the baby given that the body uses iron to produce hemoglobin–responsible for providing cells with oxygen.

Iron bioavailability changes from food to food. It is recommended to get it from animal-origin sources (lean meat, poultry, fish). If iron is obtained from plant-based sources (legumes or leafy greens like spinach or chard), it should be combined with sources of vitamin C such as fruits (guava, citric, strawberry, bell pepper). Having products fortified with iron is also key–that is the case of foods manufactured with wheat and corn flours (bread, pasta, breakfast cereal, tortillas, etc.).

• Calcium

Calcium not only contributes to good bone health but also strengthens the circulatory, muscular, and nervous systems of both the pregnant parent and their baby. Calcium sources are more bioavailable when they come from animal-origin sources (dairy products, sardine, etc.), but it may also be obtained from plant-origin sources (green beans, beans, spinach, broccoli, kale).

Despite having lower bioavailability than animal-origin sources, it is worth noting corn nixtamalization allows for products made with this process to provide bioavailable calcium. It can also be found in foods fortified with calcium such as cereals, plant-based drinks, and some fruit juice. 

Health professionals may also prescribe supplements in order to reduce preeclampsia in those cases in which there is a low intake of this micronutrient. It is also relevant to keep track of iron levels to prevent anemia given that calcium could decrease iron absorption. 

• Vitamin D

This vitamin bolsters calcium absorption and bone formation. It has been proven that vitamin D supplements (10 to 25 micrograms a day) may be advised during pregnancy if the patient doesn’t have enough sun exposure. 

• Vitamin A

Vitamin A is vital to the development of skin, lungs, digestive system, and eyes of a fetus. Contrary to vitamin D, it isn’t necessary to take vitamin A supplements–unless a health professional so prescribes. 

• Choline

Part of water-soluble B vitamins. According to research published by the Nutrigenomics Institute, proper levels of choline might protect the brain of the fetus and even reduce the risk of viral infections. 

Plant-based foods include lower choline content compared to animal-origin ones. It can be found in egg yolk, liver, red meat, tilapia, salmon, chicken breast, legumes, and wheat germ.

Eating Habits in Pregnancy Stages 

As trimesters go by, special attention should be paid to nutrient and calorie density of the foods consumed by the pregnant parent. Each person has different needs, which are influenced by eating habits and lifestyles. 

Food is to provide energy and nutrients needed to guarantee a full-term pregnancy and a healthy newborn, as well as the ensure the health of the pregnant person in the long term. 

In like manner, a proper diet prior to pregnancy, a weight according to the person’s age and height, and a weight control while pregnant supports the prevention of complications like preeclampsia, gestational diabetes, maternal death, breastfeeding difficulties, etc.

Data reported by Mexico’s 2016 National Survey of Health and Nutrition, more than 70% of the population of reproductive age showed obesity or overweight. 

Conversely, poor eating habits with low calorie and nutrient contribution negatively impact weight gain of a baby, which results in low birth weight and intrauterine growth restriction. 

As to prevent foodborne diseases, it is essential to be careful when ingesting milk, eggs, raw or undercooked meat. Naturally, hygiene conditions during their preparation are also vital. 

In conclusion, a proper diet safely offers nutrients for a healthy pregnancy and even before conception, all of which supports the birth of strong babies. 

References

Alimentación durante el embarazo: enfócate en estos nutrientes esenciales. (2022, 23 abril). Mayo Clinic. https://www.mayoclinic.org/es/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082

Cereceda Bujaico, M. del P., & Quintana Salinas, M. R. (2014). Consideraciones para una adecuada alimentación durante el embarazo. Revista Peruana de Ginecología y Obstetricia, 60(2), 153-159. https://doi.org/10.31403/rpgo.v60i130

Consejo Europeo de Información sobre la Alimentación EUFIC. (2021a, agosto 1). Aumento saludable de peso durante el embarazo. Recuperado 11 de octubre de 2022, de https://www.eufic.org/es/vida-sana/articulo/aumento-saludable-de-peso-durante-el-embarazo

Consejo Europeo de Información sobre la Alimentación EUFIC. (2021b, agosto 1). Embarazo saludable: Qué alimentos comer durante el embarazo. Recuperado 10 de octubre de 2022, de https://www.eufic.org/es/vida-sana/articulo/embarazo-saludable-que-alimentos-comer-durante-el-embarazo

Rojas Torres, F. E. (2019, 1 agosto). Alimentación previa y durante el embarazo. Hablemos claro. Recuperado 10 de octubre de 2022, de https://hablemosclaro.org/alimentacion-previa-y-durante-el-embarazo/

U.S. Food and Drug Administration FDA. (2021, octubre). El consumo de pescado: una guía para las familias hispanoamericanas. Recuperado 10 de octubre de 2022, de https://www.fda.gov/media/131634/download