Skip to the main content of the page



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.


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.

You may also be interested in

  • yoga during pregnancy
  • Practice yoga with your baby