Maintaining healthy eating habits during and after pregnancy is essential for the mother's well-being and the baby's adequate development. Practices that range from choosing food to organizing meal times are part of recommendations that should be applied to the pregnant woman's routine, together with the family and health professionals. Preceptors Larissa Rodrigues, obstetrician gynecologist, and Nayara Soares, nutritionist, from the Santos Dumont Institute (ISD), reinforce the importance of healthy eating during pregnancy for the development of the fetus and for the health and well-being of women.

Obstetrician-gynecologist Larissa Rodrigues emphasizes that good nutritional habits also help to avoid health problems such as diabetes and high blood pressure. According to the professional, one of the ways to incorporate this prevention into your routine is to prioritize fresh foods and avoid highly processed foods. “A diet containing fundamental nutrients such as iron, folic acid, vitamin D and A, calcium and a good intake of fiber and water reduces the chance of overweight and obesity in the postpartum period and promotes a healthier early childhood for children”, informs Larissa.

According to nutritionist preceptor Nayara Soares, a good diet needs to consist of all food groups: carbohydrates, such as cassava, sweet potatoes, yams; proteins, found in meat, chicken and fish, or in vegetable sources such as legumes, such as beans, chickpeas, lentils, peas; and greens and vegetables, such as broccoli, cabbage, carrots, chosen with variation. Additionally, include fruits in your diet that provide antioxidants that help the mother and baby's defenses, such as oranges, acerola, grapes and plums.

As pregnancy progresses, nutritional demands increase and specific characteristics or symptoms related to food tend to emerge. Nutritionist preceptor Nayara Soares shares tips on how to incorporate healthy habits into your daily life, considering these changes during pregnancy and the postpartum phase.

Check out tips for healthy and preventative eating during and after pregnancy:

Fighting motion sickness

Nausea is quite common, especially during early pregnancy. To alleviate the symptom, it is recommended not to consume liquids during the meal, a practice that can increase the return of food and cause vomiting. In the morning, the ideal is to give preference to solid, dry foods.

When preparing food, it is recommended to use natural and mild seasonings such as chives, basil and oregano, and avoid spicy seasonings. Citrus fruits (orange and lemon) can reduce nausea, as can chewing a small piece of ginger;

The nutritionist also states that the ideal is for the pregnant woman not to lie down or sleep right after the meal, as this can also cause the food to return. It is recommended to wait around an hour after eating. Another tip is to reduce the volume of meals.

Cutting the effect of heartburn

Heartburn, a burning sensation that can cause pain or discomfort, is quite common during the second and third trimester of pregnancy, due to the growth in belly volume. To reduce this discomfort, the advice is to avoid coffee, soft drinks and carbonated drinks or those with high acidity.

It is also recommended to have fixed times for eating, every three hours. Furthermore, the nutritionist recommends reducing the volume of meals and avoiding fatty or fried foods close to bedtime. These practices facilitate digestion and allow pregnant women to sleep more comfortably.

Avoiding constipation

Another symptom that usually appears during the last stages of pregnancy is constipation, characterized by difficulty or absence of bowel movements for long periods. The main guidelines are to increase fluid consumption – between meals, not during – and fiber consumption.

It is recommended to eat whole foods rich in fiber (whole grain bread and rice, granola, flaxseed); green leaves (lettuce and kale); fruits (such as papaya, orange with pomace, black plum, apple with skin, avocado, tamarind) and vegetables (such as raw carrots and beets), for example.

Postpartum care and breastfeeding

Postpartum, it is necessary to maintain a healthy diet. According to nutritionist preceptor Nayara Soares, there is an even greater nutritional demand during the breastfeeding phase. For the professional, the main responses to this demand are food planning and building a support network.

“After birth, the mother often ends up forgetting or not having time to eat, due to her sleep routine and baby care. Generally, the mother doesn't have time for herself, so if when she has free time to rest, she has to cook, she will choose to eat something quicker or more practical, and she will eat the wrong way”, explains Nayara.

Therefore, the professional highlights the importance of having meals ready or easily accessible, which can be supplemented or reheated in a timely manner. This food planning can be provided by the support of a support network for the mother and baby: family, neighbors, friends or people close to them.