Cuidados alimentarios durante el embarazo

Nutrition during pregnancy

For SHA Wellness Clinic
Thursday April 14th, 2016
Healthy nutrition

Pregnancy is a natural state and as such no big changes must be made. Just connect with ourselves and follow our intuition, which by the way is especially developed during pregnancy. It is not the right time to undertake major dietary changes.


We should start taking care of our body months before getting pregnant; “Prepare” for the moment, since pregnancy will depend largely on our initial situation. If the mother has been taking care of herself the months before pregnancy with a healthy, varied and balanced diet, physical symptoms of the first few months will be much milder and even non-existent.


General care

Communication with the baby is crucial from the very beginning, connecting with it, transmitting tranquillity, harmony and peace. Promoting positive thoughts, doing activities that relax us, resting and taking care of ourselves. Moderate exercise will be very important during pregnancy because it will allow us to have a good physical condition during delivery.


Nutrition during pregnancy

The mother needs a greater supply of minerals during pregnancy. An easy and convenient way to provide it is through the use of algae in our daily diet. How? Cooking whole grain and legume with a small piece of kombu seaweed, adding a tablespoon of dulse seaweed to vegetables cream soups or adding nori flakes in soups, for example.


If there is much craving for sweets, increase the amount of whole grain, using sweet vegetables (pumpkin, onion, carrot, cabbage) and legumes, especially azuki beans.


Using cereal molasses (rice, barley) instead of simple sugars (white sugar, brown, sweeteners) as well as controlling the use of salty condiments.


In general pregnant women should reduce or avoid: meats, refined products, processed or simple sugars, dairy products and stimulants such as coffee or black tea.


How to provide the most needed nutrients during pregnancy:

Iron: dulse, green leafy vegetables, lentils, pumpkin seeds, small blue fish.

Calcium: hijiki seaweed, green leafy vegetables, sesame seeds, walnuts and almonds, chickpeas, fish.

Folic Acid: whole grains, green leafy vegetables and cabbage, nuts.

Nausea: Small amounts of ginger. Also sauerkraut, lemon and umeboshi plum.


It is also advisable to have teas like Kukicha, which is good for the immune system and helps relieve tiredness.


The following sweet vegetables drink also helps the body to relax, calming the nerves and soothing emotions.  It is also recommended for hypoglycaemia, stress and diabetes.



– Use the same quantity of 4 sweet vegetables finely chopped (onions, carrots, cabbage and pumpkin).

– Boil the vegetables for 3 minutes in an uncovered pot (the amount of water must be 3 or 4 times the volume of the vegetables). Then reduce the heat, cover the pot and let it boil on low heat for 20 minutes.

– Strain the vegetables (you can use them later in soups and stews). Drink the water hot or at room temperature.

– Do not add salt or any other seasoning to this recipe.

-The sweet vegetablesdrink can be stored in the fridge for 2 days, but must be heated again before drinking.


Pregnancy is a unique moment in life, a moment to enjoy. Following healthy habits like walking daily, practicing breathing exercises, eating regular and varied food, avoiding copious dinners, chewing the food properly, encouraging positive thoughts and establishing a link with the baby will help this experience to be unforgettable.

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