Nutrition
in pregnancy

In pregnancy, it is important to eat foods rich in essential nutrients. It is recommended to prioritize quality proteins (fish, eggs, lean meat, legumes), healthy fats (avocado, nuts, olive oil) and complex carbohydrates (whole cereals, fruits and vegetables). It is also key to ensure a good intake of calcium (dairy or fortified vegetable alternatives), iron (legumes, seafood, egg, nuts, spinach...) and omega-3 (small blue fish, chia, nuts...). As regards food to be avoided, it is recommended to reduce the consumption of high-mercury fish (swordfish, bluefin tuna), to avoid raw meat and fish, non-pasteurized dairy and sausages at risk of infection. It is also important to moderate caffeine consumption and avoid alcohol. In Vivea we help you plan a balanced and safe diet for your pregnancy.

Nausea, reflux and constipation are common symptoms in pregnancy, but may be relieved with some nutritional strategies. To reduce nausea, it is recommended to eat small portions of food every few hours, choose easy to digest foods and avoid strong odors. It can also help include ginger or soft infusions such as chamomile. In the case of reflux, it is recommended to avoid very fatty foods, coffee, chocolate and copious foods. To combat constipation, it is important to increase fiber consumption through whole fruits, vegetables and cereals, as well as to stay well hydrated. At Vivea we design adapted nutritional plans to help you reduce these symptoms and improve your well-being.

The weight gain varies by woman and her body mass index (BMI) before pregnancy. In general, an increase of between 9 and 16 kg is recommended, although this may vary. In women with low weight before pregnancy, it is recommended to gain more, while in women with overweight, the gain may be lower. The most important thing is that the food is balanced and that the weight gained comes from correct nutrition and, therefore, the food is not based on food of low nutritional quality. In Vivea we accompany you to ensure that your weight gain is healthy and in accordance with the needs of your pregnancy.

The composition of breast milk is influenced by the mother's feeding, although the body prioritizes milk production to ensure that the baby receives the necessary nutrients. However, an inadequate diet may affect the quantity and quality of milk. It is important to consume enough calories and maintain adequate hydration. Nutrients such as omega-3, calcium and proteins are essential at this stage. In addition, some foods such as oats, almonds and fennel seeds can help milk production. In Vivea we design custom plans to support breastfeeding and ensure that both the mother and the baby receive the necessary nutrients.

Yes, breastfeeding increases the mother's energy spending, as milk production requires an extra amount of calories. It is normal to feel more hungry, but it is important to choose nutritious food rather than ultra-processed options. It is recommended to include healthy snacks such as nuts, yogurt, fruit with dried fruit cream or whole toasted with avocado. It is also key to stay hydrated, as milk production requires more liquids. At Vivea we help you balance your food during this stage so that you feel energy and well nourished.

After delivery, it is normal to want to recover the previous weight, but it is important to do so progressively and without affecting milk production. Excessive caloric restriction can reduce the amount of breast milk and affect the mother's energy levels. Instead of strict diets, it is recommended to carry a balanced diet, rich in proteins, healthy fats and fiber, and to accompany it with moderate physical activity when the body is prepared. In Vivea we help you to recover your weight in a healthy way, without compromising breastfeeding or your well-being.

During lactation, it is essential to maintain a good contribution of calcium (dairy, almonds, sesame seeds), Omega-3 (small blue fish, chia, nuts), iron (legumes, spinach, nuts, seafood...), iron (legumes, red meat, spinach) and vitamin B12 (eggs, fish, meat). It is also important to stay well hydrated and to consume enough calories to support milk production. At Vivea we design feeding plans that meet all these needs to ensure healthy breastfeeding.