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Pregnancy

nutrition

Desserts for pregnant women

It is perfectly normal to get cravings during pregnancy, and sweets are the one of the biggest cravings to fall prey to during this unforgettable time of your lives.

You’ve probably already experienced a great urge for something sweet right after you’ve finished your meal. Anything! This is normal, and with the key points we will share with you, maintaining a healthy diet during pregnancy, especially staying hydrated, should be no problem.

Desserts such as yoghurt ice cream, so popular nowadays, are so simple to make. And to make them more nutritious, you can add your favorite fruit. It will be so much healthier and you will eat natural fruit.

Another ideal dessert which contains fruit is a smoothie; they’re a great way to eat a lot of fruit in one go, with the intake of vitamins this entails.  A perfect option for filling you up while staying in shape.

Home-made fruit icicles are also perfect for the summer. There are myriad of combinations! Watermelon, peach, kiwi, strawberry, pear, banana…anything you can think of.

All you have to do is add a little water and after a few hours, you’ll have spectacular ice cream to refresh you on even the hottest days.

Traditional apple compote is a delicious and healthy dessert, thanks to the vast amount of nutrients contained in apples. You’ll also need a little bit of water for the perfect mixture.

Pregnancy

nutrition

Your diet during breastfeeding

Nutrition during pregnancy is a very important matter and stays that way when you begin breastfeeding; mums must follow a proper diet in order to obtain essential nutrients and to increase levels of breast milk.

Mothers who breastfeed tend to feel hungrier, something completely normal, since the body is working day and night to produce milk.

In general, most women who breastfeed need about 500 more calories than mothers who don’t. The feeling of hunger is a sort of guide, you don’t need to count the calories.

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This depends on a number of personal factors such as weight, amount of exercise, metabolism and the frequency of feeding.

Variety and balance are key for a healthy diet. A balanced diet with protein, carbohydrates and good fats is essential and helps maintain a feeling of satiation for longer at the same time as supplying the nutrients your body needs.

Carbohydrates such as cereal and fresh fruits and vegetables not only provide more nutrients than processed starches and sugars, but they also provide long-lasting energy. It is important to ingest foods from all groups in order to get the vitamins needed by both mum and baby.

The reserves of accumulated fat from the weight gained during pregnancy are used to produce milk, so by following a balanced diet, the body will return to its original state prior to gestation.

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But nutrition isn’t the only thing to be considered, because hydration is as important, or even more so, and you must control it correctly.

Solán de Cabras water is perfect for this, due to its balanced composition, free of contaminating agents. Furthermore, the new smart bracelet SOMUM helps control your hydration during the entire gestation through health and nutritional advice, weight control alerts, indicators of when to hydrate, and other recommendations that ensure you have a perfect pregnancy and lactation.

Pregnancy

nutrition

Nutrition during pregnancy

Pregnancy-friendly foods and non-recommended foods.

A basic premise for a good pregnancy is to follow a rich and balanced diet from day one which will help face the changes sustained by the body during these months and will favor your health and the proper growth of the foetus.

The key to good nutrition during pregnancy is to follow a varied and balanced diet in suitable amounts. You must include all food groups, yet be cautious when choosing them, as some are not recommended during gestation and others will help you achieve a balanced and healthy pregnancy.

Forbidden foods

Raw fish or shellfish

It is not recommended to run the risk with raw fish when pregnant. It could contain small parasitic worms, such as anisakis, and if contracted, could have serious consequences, which is why we recommend that during these months you do not consume sushi, tuna tartar or any of the raw delicacies offered in Japanese cuisine…Better safe than sorry!

Raw or undercooked meat

If your initial blood tests came back negative for toxoplasmosis, you will have to be very careful with raw or undercooked meat, patés, foie-gras, and, in general, with all raw animal by-products, as you must try to avoid contracting the toxoplasmosis parasite during gestation. Its effects on pregnancy can be extremely harmful, so keep in mind that before eating meat, cold meats or the longed-for Serrano ham, you have two options, you either cook them well or freeze them to eat later.

Unpasteurized dairy products

Unpasteurized dairy products such as home-made cheeses, for example, are also forbidden as, in this case, you could run the risk of contracting listeria. Therefore, during these months, go for cheese and dairy that is definitely pasteurized.

Alcohol

Drinking alcohol is strongly discouraged during pregnancy; although some health professionals insist that there is no harm in having a glass of wine with your meal, it would be best for you and your baby to go without it.

Pregnancy-friendly foods

Salmon: Among fish, salmon is one of your greatest allies during pregnancy. It is rich in protein and has omega3 fatty acids which are very beneficial to your health, particularly during pregnancy.

Nuts: If you’re looking for a healthy snack to ease those sudden hunger pangs, reduce nausea and get a little extra energy, nuts are the perfect option, they are extremely healthy and are one of the best vegetable sources of omega3.

Yoghurt: Yoghurt is another great friend during pregnancy, it will provide much-needed calcium and all the benefits of milk, yet will be more digestive thanks to its probiotics.

Dark green leafy vegetables: Dark green leafy vegetables such as cabbage or spinach are a great source of folic acid and vitamins, two essential elements during gestation. Remember that the fresher they are, the higher their vitamin content will be.

Water: Water will be your greatest ally during pregnancy; being properly hydrated is fundamental for a healthy pregnancy and will also help combat water retention, which is why we recommend that, during these special nine months, you take your Solán de Cabras bottle with you at all times and enjoy a happy and healthy pregnancy.

 Keep taking your folic acid

Although it’s not food as such, folic acid is essential and extremely beneficial during pregnancy, which is why once you know what foods are forbidden and which are your allies, we will give you two recipes chock-full of folic acid to give you an additional intake of this acid, essential during gestation, and which also taste great!

Aubergine and wild asparagus wraps

Wild asparagus is one of the richest foods in folic acid and added to the vitamin contribution of aubergines, can be a perfect meal for pregnant women, so just follow this simple recipe:

You will need:

  • 1 bunch of wild asparagus
  • 1 aubergine
  • Garlic, parsley, oil and salt

Step by step:

  • 1 – Cut the aubergine lengthwise in thin strips and soak them with a little salt.
  • 2 – Make a marinade with the garlic, parsley and olive oil, dip the strips and place them on the grill.
  • 3 – Wash the asparagus, dry them and place them on the grill.
  • 4 – Roll asparagus with aubergine and enjoy an extra intake of delicious folic acid!

Broccoli and eggs

Another potent food for supplying folic acid to your organism is broccoli, and if you cook it with egg and its consequent protein, you have a complete recipe which is highly recommended during pregnancy.

You will need:

  • 300 grams broccoli
  • 4 large eggs
  • 2 garlic cloves
  • Virgin olive oil
  • Salt

Step by step:

  • 1 – Clean and cook the broccoli until tender and then chop.
  • 2 – Peel and thinly slice 2 garlic cloves and cook them in a pan until golden.
  • 3 – Add the drained broccoli to the golden garlic and sautée.
  • 4 – Once sautéed, add the eggs to the pan and let them cook over low heat.
  • 5 – Once the eggs are ready, you’ll have a delicious recipe rich in folic acid and protein.

Pregnancy

nutrition

Natural smoothies for pregnant women

One of the basic premises for staying healthy and following a balanced diet is to eat fruit every day, even more so when you’re pregnant.

Furthermore, hydration is fundamental for your skin and your organism to be in a perfect state and to prevent problems brought on by dehydration.

In order to make things easier and not have to look around for recipes, here are some natural smoothie recipes prepared with water to keep you perfectly hydrated.

Detox Smoothie

This smoothie is prepared with many different fruits that will give you vitamin C, fiber and a good dose of antioxidants which will be great for your skin. You’ll be able to clean your organism while providing it with vitamins and minerals.

Ingredients:

  • 1/2 banana
  • 1 stick (small) celery
  • 1 lime
  • 1/2 grapefruit
  • 1 small Golden Delicious apple
  • 100 ml cranberry and blackberry juice
  • 3 strawberries
  • 100 ml Solán de Cabras water
  • 1 teaspoon ground ginger

Preparation: Squeeze the lime juice and add the grapefruit and then pour into the blender. Add the chopped banana, the apples, strawberries and celery. Blend everything thoroughly until you get a homogeneous mixture. To finish, add the cranberry juice together with the Solán de Cabras. Blend everything again and then add the ginger. Ginger will also help to reduce any nausea when it hits. This smoothie is nutritious and sweet, thanks to the banana, but not excessively so since the grapefruit is bitter.

And your smoothie is ready…delicious!

Kiwi and redcurrant smoothie

A yummy and refreshing smoothie you can even make for guests as its red and green hues make it very appetizing.

Ingredients:

  • 1 large conference pear
  • 1 peach
  • 1 kiwi
  • 1/2 Golden Delicious apple
  • 2 teaspoons redcurrants
  • 1 splash of lemon
  • 100ml Solán de Cabras water
  • Grated coconut

Preparation: The first thing you must do is to peel the fruit and place it in the blender. Then  add a splash of lemon juice and half a glass of Solán de Cabras water. Set the redcurrants aside. Blend well and check to make sure it has enough water for your taste. The ideal way to serve is to scoop in a spoonful of redcurrants (crushed) or even whole if preferred. Then add the smoothie blend.

Topping off with grated coconut is optional, and then serve ice cold!

Peach, apple and kiwi smoothie

A super healthy and appetizing smoothie which will go down so well you’ll want to have it at tea time or even when hungry between meals. Furthermore, it is rich in vitamins A, B, C, E, potassium, phosphate, magnesium, sodium, folic acid and fiber.

Ingredients:

  • 1 apple
  • 1 peach
  • 1 kiwi
  • Juice from one orange
  • Juice from 1/2 lemon
  • 4 tablespoons honey
  • A little water

Preparation: Peel and cut up the fruit, then place in the blender.

Slowly add the orange and lemon juice , the honey and the water. Blend everything together and voilà!

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