During pregnancy it is important that we make sure we eat a healthy diet, to receive the necessary nutrients for a healthy pregnancy for us and our baby.
As we know, one of the most beneficial forms of nutrition is the Mediterranean diet, and during pregnancy it also brings many positive things. We share its benefits and what are the essential foods of the Mediterranean diet for a healthy pregnancy .
Benefits of the Mediterranean diet in pregnancy
There are multiple reasons why the Mediterranean diet is considered by many to be the best way to eat during pregnancy, and various scientific studies can confirm its benefits:
According to a 2019 study, following this diet helps reduce the risk of gestational diabetes, as well as control weight gain during pregnancy.
Another 2020 study, carried out by the San Carlos Clinical Hospital in Madrid, found that following a Mediterranean diet during pregnancy, supplemented with extra virgin olive oil and pistachios, is associated with lower hospital admissions for children during their first two years of life Along the same lines, another previous study indicated that this type of diet during pregnancy makes children less likely to suffer from allergies and asthma.
Recently, we have a study in which 8,000 women participated and it was found that following a Mediterranean diet helped reduce the risk of preeclampsia in pregnant women.
Mediterranean diet foods for a healthy pregnancy
The Mediterranean diet, which was declared Intangible Cultural Heritage of Humanity by UNESCO in 2010, is rich in monounsaturated fatty acids and its foods are well known and easy to obtain, as we can see below.
Olive oil
It is the oil that is most used in this diet and that works as the main added fat. Olive oil is rich in vitamin E, beta-carotene and monounsaturated fatty acids, which gives it cardioprotective properties.
Vegetables and vegetables
Vegetables and vegetables are the basic foods of the Mediterranean diet. These foods are very healthy, because they provide many micronutrients that act as antioxidants and provide important vegetable fiber for good intestinal transit, as well as vitamins, minerals and trace elements.
fruits
Fruits are another of the essential foods of the Mediterranean diet. In addition to providing vitamins, minerals and especially fiber, most have a large amount of water, which helps us stay hydrated .
Dry fruits
Nuts, such as almonds and cashews, are another of the well-known foods that are part of the Mediterranean diet and that provide many benefits during pregnancy. In addition to being a source of calcium and vitamins, both offer considerable levels of iodine and folic acid.
Fish
Fish is also a fundamental part of the Mediterranean diet, and it is recommended to consume it several times a week . During pregnancy, fish is a natural source of iodine, vitamins, proteins and Omega-3 fatty acids, essential for the health of mother and baby.
However, we must clarify that not all species are suitable for this stage, and those that contain high concentrations of mercury should be avoided, as they could cross the placenta and affect the development of the baby.
Cereals
Bread and foods derived from cereals, such as pasta and rice, should also be part of the diet when following the Mediterranean diet, since they are the carbohydrates that help us obtain the energy necessary to carry out our daily activities. The ideal is to choose those that are whole , as they provide more fiber, minerals and vitamins.
dairy
Dairy products are another essential group in this type of diet, as they are a source of protein, minerals (such as calcium and phosphorus) and vitamins. Although the Mediterranean diet focuses on consuming products such as yogurt and cheese on a daily basis, during pregnancy we have to take special care with dairy products, such as avoiding consuming them raw and not consuming certain cheeses.
For example, instead of cheese we will have to give preference to milk, since unlike them it is low in sodium and provides other good nutrients for the body such as potassium, vitamin D, vitamin A and B vitamins, in addition to supply a large quantity of water.
Water
Finally, in the Mediterranean diet (and in general in our diet) water is essential and is the drink chosen to accompany all meals.
Let us remember that in addition to having a healthy diet, during pregnancy it is important to have a correct and safe handling of food when preparing and eating it, so we will have to wash fruits and vegetables well, as well as never consume meat, eggs or raw fish.
