What Should I Eat During Pregnancy?

Many women wonder what they should Eat during pregnancy, especially to make sure their babies develop healthy and robust in their womb; also not to gain a few extra kilos.

The important thing is to maintain a balanced and balanced diet during pregnancy. In general, the same rules of a healthy diet that you have done at any other time in your life can apply; and also, be clear about what should be avoided and why.

Here are some foods you should avoid for your safety and the safety of your baby:


According to the Mayo Clinic, during pregnancy, you should avoid certain foods that could be dangerous, such as:

  • Raw, undercooked or contaminated fish or seafood such as ceviche (including oysters and uncooked sushi).
  • Seafood with high mercury content includes swordfish, shark, king mackerel and phantasies.
  • Eggs, red meat and poultry that are undercooked.
  • The pâté and refrigerated meat pastes.
  • Unpasteurized foods, such as unpasteurized milk (and cheeses made with unpasteurized milk).
  • Soft cheeses (such as brie or camembert).
  • Fresh cheese (white cheese, panela, leaf cheese and grill).
  • Fruits and vegetables that have not been washed.
  • Avoid excess caffeine and herbal tea.
  • Avoid alcohol.

All these foods could affect your health or your baby, so it is recommended that you visit or consult your doctor frequently during pregnancy to clear all the doubts you have.

Additionally, there are some routines that you should not stop doing, such as always having breakfast, not skipping any meal, choosing healthy snacks, doing some physical activity, accompanied by the supervision of a health professional and regularly visiting your doctor.

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There are essential or recommended foods for a woman in pregnancy, in this case, foods that contain fiber, such as:

  • Fruits and vegetables, such as peas, spinach, pears, banana bananas.
  • Whole grains include brown rice, whole wheat bread, and oatmeal.
  • Beans, such as black or red.
  • Proteins, such as chicken and meats that are well cooked.

Followed by a good diet, you must take micronutrients into account; they are only needed in minute amounts, but they are essential for the body’s normal functioning, growth, and development.

According to the World Health Organization, during pregnancy, it is common for micronutrient deficiencies such as vitamin A, iron, iodine and folate to occur, all because the mother and fetus require more nutrients. These deficiencies can harm the health of the mother, her pregnancy, and the newborn’s health.

Here we tell you the micronutrients you should keep in mind before and during your pregnancy.


According to Paola Arguello Velez, gynecologists’ and obstetrician at the Universidad del Valle, founder of Moms Colombia and trained as a Doula in Doula Caribe, the essential micronutrients during pregnancy are:


It has been shown to reduce the risk of fetal malformations by default in the closure of the neural tube as myelomeningocele, it is ideal to use it from 3 months before pregnancy, but if you did not take it, as soon as you know your state of gestation, it is essential the beginning of this.


The dose studied is 1200mg/day; it helps prevent preeclampsia with its use from week 14.


It provides iron and improves hemoglobin levels in women who have anemia or low levels of it during pregnancy, and it is optional depending on each patient’s condition.

Multivitamins provide, as their name says, multiple elements with different doses, consult your doctor which is the best for you, and if apart from this, you must complement with any of the above.