Important note

The World Health Organization recommends exclusive breastfeeding for the first 6 months of life as the best option for babies. At Nutrino, we believe that breastfeeding is the best gift you can give to your baby. Breast milk not only provides all the nutrients that the baby needs during the first 6 months, but also protects from infections, allergies and strengthens its immunity. Additionally, breastfeeding creates a special, unbreakable bond between mother and child that lasts a lifetime.

As your baby grows, the WHO recommends introducing safe and nutritionally appropriate complementary foods starting at six months, while continuing breastfeeding up to two years of age or beyond. If you are using milk formulas, it is important to consult your pediatrician to make the best decision for your baby. The introduction of solid foods should be gradual, tailored to your child’s needs, and always under the guidance of a pediatrician.

Healthy diet during pregnancy: the most important ingredients

When a woman becomes pregnant, her awareness of nutrition changes. Mothers, aunts, sisters-in-law, grandmothers, friends… each has her own recipe for a healthy pregnancy.

However, it’s up to you to listen to your body and talk to your doctor, who will give you recommendations based on your blood test results about what foods to consume and whether you need supplements.

You likely already know what you should avoid, but the first advice is to quit smoking (if you smoke), avoid alcohol (as even small amounts can be produced through the digestion of fruit in the stomach), walk more, and stay active.

During pregnancy, the basic principles of healthy eating remain the same — consume plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. However, a few nutrients in your pregnancy diet deserve special attention. Here’s what’s at the top of the list.

Breastfeeding Your Baby and the Power of Breast Milk

Folic Acid

Folate is a B vitamin that helps prevent serious brain and spinal cord developmental problems (neural tube defects).

The synthetic form of folate found in supplements and fortified foods is known as folic acid. Supplementation with folic acid has been shown to reduce the risk of premature birth and low birth weight.

Therefore, you need 400 micrograms (mcg) of folate or folic acid daily before conception, and 600 to 1,000 micrograms daily during pregnancy.

Good sources of folic acid in food include fortified cereals, dark green leafy vegetables, citrus fruits, and dried beans, peas, and lentils. These are all good sources of naturally occurring folate.

Iron

The body uses iron to produce hemoglobin, a protein in red blood cells that carries oxygen to the body’s tissues. During pregnancy, you need twice as much iron because your body needs to produce more blood to supply your baby with oxygen.

If you don’t have enough iron stores or aren’t getting enough iron during pregnancy, you may develop anemia, experience headaches, or feel fatigued.

Severe iron-deficiency anemia during pregnancy also increases the risk of preterm birth, low birth weight, and postpartum depression.

That’s why you need 27 milligrams of iron daily. Good sources of iron in food include lean red meat, poultry, and fish. Other options include iron-fortified breakfast cereals, beans, and vegetables.

Fruits and Vegetables

Is recommended to consume at least three servings of fruits and vegetables per day.

These can be fresh, dried, or frozen, as well as in the form of juices and smoothies. Fresh and frozen fruits and vegetables contain higher levels of vitamins and other nutrients

Proteins

Animal-based proteins are the best source of iron and essential amino acids.

The healthiest sources of protein include fish, veal, chicken, eggs, and seafood.

If a pregnant woman is vegetarian, it is essential to consult her doctor for appropriate protein substitutes found in meat.

Other good sources of protein include quinoa, which is known as a complete protein and contains all essential amino acids.

Good sources of protein also include lentils, legumes, pulses, nuts, and mushrooms.

Fats

Fats should make up 30 percent of a pregnant woman’s dietary intake.

A healthy and balanced diet requires an adequate intake of monounsaturated and omega-3 fatty acids, which can be found in fish, olive oil, sesame oil, avocados, seeds, and nuts.

Fiber

Whole grains, legumes, fruits, and vegetables are rich in fiber.

Since the risk of constipation increases during pregnancy, a fiber-rich diet is essential to minimize this risk.

Studies have shown that fiber intake during pregnancy reduces the risk of hemorrhoids, which are common in pregnant women.

Calcium

Daily calcium intake is crucial and can be provided through dairy products.

Milk, yogurt, and cheese are foods rich in calcium. In addition to dairy, calcium-rich foods include plant-based milks, broccoli, cabbage, kale, almonds, blackberries, and figs.

Zinc

Zinc is essential for normal immune system function, growth, development, protein synthesis, and nucleic acid metabolism.

Since all of these functions are vital for normal cell growth and division, zinc is an important element for the fetal developmental period.

The best sources of zinc include mussels, crabs, shrimp (though seafood is generally not recommended during pregnancy), fish, chicken, turkey, sunflower seeds, nuts, ginger, onions, cereals, and eggs.