Nutrition: 2 for 1

In order to take care of your health, you must be mindful of the things you eat. In this stage of your life, it’s key to pay extra attention to what you eat. Now, your eating habits no longer just affect you but they also affect your baby. Eating for two is not the same thing as getting enough nutrition for two. Before and during pregnancy, you’re the only resource for your baby’s development. Your eating habits are the very roots of your baby’s health so make sure that what you are eating is good for your organism. Harvard researchers state that during pregnancy, healthy nutrition is necessary for you and your baby’s health.

Your baby’s growth and nutrition is acquired and processed from the mother’s organism. Blood, cells, and nutrients are taken from the mother and transferred vía the umbilical cord for the baby’s development. Your nutrition during pregnancy is useful for compensating this resource loan that your baby takes in order to develop. Researchers state that your diet during gestation must be considered even before pregnancy since it gives the mom the necessary resources for her and her baby.

Through a healthy diet, you allow your baby to get the nutritional resources to fight diseases throughout his or her entire life. According to a research conducted by Harvard, when a mom has a healthy diet during pregnancy, it affects positively in her and her baby’s health, preventing them from having heart diseases, strokes, diabetes, asthma, and osteoporosis.

It’s not about eating twice as much; it’s about getting twice as many nutrients. Your body will need an adequate nutrition income to stay healthy. Therefore it’s important to eat more vitamins and minerals. Remember that a healthy mom equals a baby with better development conditions.

Nausea-proof habits

Is nausea keeping you from enjoying your food? Don’t worry! Feeling nauseous is completely normal during the first trimester since your body is changing and your hormones are adjusting. It’s at this stage that your hormonal levels of GCH and estrogen are working. Another reason for feeling nauseous is the increased pressure in your uterus. Finally, it can also be a consequence of eating habits; which is easily mended with a change of habits.

To avoid feeling nausea you can try the following tips:

• Portion control. Make sure you eat food that is rich in vitamins, and in small portions throughout the day

• Eat snacks. Make sure they are healthy and low in carbohydrates

• Avoid letting carbs, fat, and sugar surpass your portions of veggies and fruits

• Eat crackers to minimize nausea. Sucking on ice could also be helpful

• Stay hydrated by constantly consuming liquids in small quantities. Avoid taking hurried gulps

• Avoid foods that are too smelly. If you still want to eat them, make sure to eat it when cold or lukewarm. Hot food tends to enhance the smell

• Keep your mouth clean. Brushing your teeth after every snack and meal will not only help your dental hygiene, but it will also help diminish nausea

If your sickness does not subside or you are in pain, don’t doubt to call your doctor!

Mindful eating: Identifying the best eating habits for you and your baby

Besides knowing all about what you should avoid eating during pregnancy, we want to share with you three of the best foods for you and your baby, since they have plenty of protein, vitamins, and minerals.


Eggs provide a great amount of protein, and over 12 vitamins and minerals, making them essential for your pregnancy. Eggs are considered a high-quality protein, since they come from an animal, and are filled with amino acids, which will be helpful to your baby’s development. On the other hand, eggs contain a lot of choline (also known as vitamin B), which is helpful when your baby’s just beginning to develop his or her spine and brain. According to the National Academy of Sciences of the United States of America, it’s ideal to consume around 450mg of choline during pregnancy.

Natural Yoghurt

Natural Yoghurt contains lots of calcium! Your baby will need it in order to have strong bones and teeth, along with a healthy heart, nerves, and muscles. If you don’t eat enough calcium while you’re pregnant, your baby will end up taking it from your bones, which could take a toll on your health. Along with having the minerals that your body deems necessary, one of the greatest advantages of yogurt is that it’s very easy to digest and helps fight constipation.


Salmon is one of the most recommended meals during pregnancy since it has proteins, antioxidants, and most importantly, omega 3. In the last few years, it has been found that Omega 3 is helpful for your baby’s brain development, eye retinas, and nervous system. Eating a good amount of omega 3 will help reduce the risks of getting preeclampsia, post-partum depression, and will minimize the probability of early delivery.

Keep these habits up so your baby grows healthy and strong!