From the start of pregnancy, the mother experiences a series of physiological and anatomical adaptations, triggered and simultaneously regulated by hormonal changes, in almost all organs and systems. These changes are designed to meet the mother’s needs, support the fetus, and prepare the body for labor and breastfeeding. The most important biological events range from changes in physical appearance—such as progressive weight and volume gain, alterations in skin coloration and genital mucosa, and increased joint flexibility—to major physiological changes.
When it comes to nutrition, recent studies highlight the importance of nutritional education for pregnant women. This makes it essential to strengthen knowledge around nutrition and feeding in this population, as it can affect both maternal health and the baby’s health, as well as the eating habits of the wider household.
For all these reasons, it’s important for pregnant women to understand the phases they will go through during pregnancy, along with scientific, expert-validated recommendations on nutrition, diet, hygiene, and exercise.
However, before getting into the details of which foods are safe and which are not recommended, it helps to understand what changes occur in the digestive system and how you can reduce or avoid unnecessary discomfort.
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Constipation: To relieve it, it’s best to increase your daily intake of fiber (fruit, vegetables, cereals) and water.
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Hemorrhoids: Avoid constipation, stay physically active, and avoid standing or sitting for long periods of time.
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Burns: To reduce symptoms, eat smaller amounts more frequently, avoid lying down immediately after meals (wait at least 2 hours), and avoid fatty, heavy, and spicy foods, as well as carbonated beverages.
General dietary recommendations for pregnant women
Energy intake during pregnancy should increase starting in the second trimester, when an additional 340 Kcal may be required, rising to 452 Kcal in the third trimester. Most pregnant women need a daily intake ranging from 2200 to 2900 Kcal.
Total weight gain during pregnancy should be related to preconception body mass index.
For women with a normal pre-pregnancy weight, weight gain should be about 9–13 kg.
On the other hand, if pregnancy begins with overweight or obesity, this gain should be much lower.
The following are also recommended:
Eat calmly and chew your food well.
Have several meals a day; it’s advisable to eat small amounts, but more frequently.
When it comes to portions, don’t follow the old saying “eating for two”: you shouldn’t go hungry, but you also shouldn’t overeat.
Focus mainly on “what you eat” rather than obsessing over “how much you eat.” Aim for a varied, balanced diet, and avoid certain types of foods we might call “edibles,” including prepared, processed, and manufactured foods or those subjected to industrial production—not only because they may be harmful, but because it’s preferable to keep your diet as natural as possible.
Cook in the most natural way possible: steaming, sautéing, cooking en papillote, boiling, and, with caution, roasting and frying until well done.
Monitor your weight periodically.
It’s advisable to do adapted, individualized physical exercise throughout pregnancy.
Diseases to be aware of
Toxoplasmosis
Toxoplasmosis is a disease caused by Toxoplasma gondii and can be transmitted to humans in various ways. Cats are the main reservoir, but there are also other hosts—such as rodents, pigs, cattle, sheep, goats, poultry, and other birds—that can transmit it. Congenital transmission during pregnancy can cause significant alterations in the baby. However, some women may have contracted this disease before pregnancy without experiencing any symptoms.
Recomendaciones
Consume meat that is well cooked and prepared at high temperatures (>70- 80 °C).
Freezing at low temperatures (< -18 °C) for 48 hours destroys the cysts.
Processed meats and cured meats can also contain the parasite. Peel or wash fruits and vegetables properly.
Wash kitchen utensils and surfaces where food has been prepared.
Wash your hands with hot water and soap before and after handling food.
Use gloves when gardening and handling soil. Avoid drinking untreated tap water. If you have a cat at home: keep the litter boxes outdoors and have someone else clean them.
Parasites present in serrano ham that has been cured for at least 14 months are no longer capable of infecting. T. gondii cysts lose their infectivity at a temperature of -20 °C.
Listeriosis
Listeriosis is a disease caused by a bacterium called Listeria monocytogenes. The entry point is the oral route and, just like toxoplasmosis, infection during pregnancy can cause serious alterations in the fetus.
Recomendaciones
Do not eat sausages, cold cuts, and cured meats unless they are cooked.
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Do not eat cheeses like feta, brie, and camembert, blue or white cheese, unless they are
made with pasteurized milk.
Avoid refrigerated spreadable pâtés.
Do not consume raw shellfish, raw fish (such as sushi, surimi, tarama...) or smoked fish (salmon, trout...)
Do not drink raw (unpasteurized) milk, and avoid foods containing this type of milk.
Salmonella
Recomendaciones
Cook meats and fish thoroughly at high temperatures (> 50 °C)
Wash fruits and vegetables carefully
Practice good hand hygiene: wash with soap and hot water before and after handling food
Do not keep opened foods in the fridge for too long
Reheat leftovers and pre-cooked dishes to (>50 °C) before consumption.
Wear gloves when gardening
Cats: avoid contact with feces and litter
Do not eat: products with raw or unpasteurized milk, raw or poached eggs, raw fish, shellfish, smoked products that are not canned, or pâté that is not canned or sterilized.
Food during the Christmas holidays
During this time, it’s important to stay mindful so you don’t gain excessive weight or put your baby—or yourself—at risk. That’s why you should pay attention to what you eat and how much. Can you eat everything? Can you indulge in a treat, or should you keep taking care of yourself as you have so far? In reality, none of the typical Christmas foods are negatively related to pregnancy; it’s simply a matter of following basic, common-sense precautions. During December, you should continue to take care of your diet just as much as—or even more than—during the rest of your pregnancy. No matter what stage of pregnancy you’re in, your baby needs good nutrition, and it’s best to avoid those typical Christmas binges.
Besides being more tempting, these foods are usually much more caloric. A piece of turrón of about 100g can provide around 500 kcal, considering that the recommendation (depending a bit on the trimester and the pregnant woman) is about 2500 kcal per day on average. These recommendations are not only to avoid gaining weight; excesses can also cause problems such as acidity, flatulence, headaches, and blood sugar imbalances, among others.
What foods to avoid during Christmas if you're pregnant
At Christmas, we all tend to modify our usual diet. Family lunches and dinners often lead you to eat more than usual and include foods you don’t typically consume every day, such as shellfish, cold cuts, pâté, and turrón. For pregnant women, beyond indigestion, some foods can cause problems, so it’s especially important to keep these excesses under control. Indigestion, acidity, and excessive gas are some of the issues pregnant women experience more frequently during Christmas. In addition, there are foods that are forbidden during pregnancy and could be harmful to both mother and baby, so it’s crucial to avoid them.
Smoked salmon bites
Raw oysters and seafood
Liver and pâtés
Sushi
Tartare and carpaccio
Cold cuts and raw meats
Raw and blue fish
Cheeses made with unpasteurized milk.
Alcohol
Excess caffeine
Excessive sweets
If you’re going to have that piece of turrón or something richer, try eating a piece of fruit first to hydrate and help you feel satisfied before you start on the marzipans. You’ll likely eat less, and your body and stomach will thank you.
The key is moderation and balance: combine irresistible foods with others that provide fewer calories. Take care and happy holidays! 🎄
