During pregnancy, a woman’s body undergoes a wide variety of changes, increasing the need for certain nutrients, specifically some macronutrients and micronutrients, which provide the energy necessary to ensure proper growth and development of the future baby. Karen Velásquez, our clinic’s nutritionist, tells us which nutrients are essential during this stage:

Macronutrients

• Proteins. Vital for the growth of tissues of both mother and baby. They cover between 15% and 25% of the total energy requirement. Sources: poultry, fish, red meats, eggs, dairy products and vegetable proteins such as quinoa and vegetable oats.
• Healthy fats. Essential fatty acids facilitate the transport of fat-soluble vitamins (A, D, E and K). They cover 25% to 30% of the energy yield. Sources: egg yolk, blue fish (horse mackerel, bonito, mackerel, anchovy), seeds, avocado, olive oil, nuts and olives.
• Carbohydrates. Provide 50% to 60% of total daily energy. Prioritize complete carbohydrates rich in fiber to prevent constipation. Sources: quinoa, kiwicha, brown rice, tubers, vegetables, fruits and vegetables.

Micronutrients

• Iron. Prevents premature births and low birth weight. Crucial in the last months of gestation. Sources: blood, viscera, red meats, fish, chicken, and vegetables (accompanied by vitamin C to improve absorption).
• Calcium. Ensures proper bone development of the baby. Sources: milk, yogurt, cheese, sesame seeds, spinach and broccoli.

• Zinc. Reduces risk of low birth weight and early delivery. Sources: red meat, offal, eggs and whole grains.
• Vitamin D. Improves calcium fixation in bones. Sources: sun (10-15 minutes of exposure), egg yolk, dark fish and milk.
• Vitamin A. Strengthens the immune system and embryo development. Sources: liver, egg, milk, fruits and vegetables (yellow, orange and dark green).
• Folic acid. Prevents neural tube defects and congenital heart abnormalities. You need approximately 600 micrograms daily. Sources: green leafy vegetables, citrus fruits, beans, fortified cereals, red meat, fish, egg yolk and avocado.

Remember: If an expectant mother leads a healthy lifestyle with a balanced diet, she may not need external supplementation. However, the most common supplements in case of deficiency are folic acid, iron and calcium.

Karen Velásquez
Nutritionist at Clínica Ricardo Palma