A woman's nutrition plays a fundamental role in the various stages of reproduction: from the pre-conception period regarding fertility, to fetal development during gestation, and during lactation for the composition of breast milk.
The main international guidelines agree that the diet, especially during these phases of a woman's life, should be rich in fruits and vegetables, foods rich in fiber and micronutrients, including vitamins and mineral salts.
However, the quantity and type of nutrients contained in fruits and vegetables vary greatly among different types, and not all are rich in them.
Avocado is one of the fruits that contains, per 100g, the highest amount of folate and potassium, which are not always consumed in the right quantity during pregnancy. Furthermore, avocado contains several important compounds for the body, including fiber, monounsaturated fatty acids, and antioxidants, the consumption of which is linked to an improvement in the general health of pregnant women and the quality of breast milk later on.
During the nine months of gestation, a woman's diet changes significantly: while there should not be a significant increase in calorie intake in the first trimester, this occurs from the second trimester onwards, where, depending on the expectant mother's starting weight, an increase in daily calories from carbohydrates, proteins, and fats is necessary.
For this reason, energetic foods that can provide the right amounts of essential nutrients play a crucial role.
So what role does avocado play? It's a fruit, but isn't it sugary?
Let's clarify: as we can see from photo no. 1, avocado's energy primarily comes from fats, almost two-thirds of which are monounsaturated fatty acids (the kind mainly found in extra virgin olive oil). The second component (about a third) is carbohydrates, but as we see, only 4% are sugars: this is the big difference from other "fruits," which are typically much richer in simple sugars (which should be consumed but in the correct quantities according to guidelines, i.e., 2-3 portions of 150g per day).
The other fundamental component present in avocado is fiber: various studies show that most pregnant women do not consume enough of it. Reduced fiber intake during gestation is associated with an increased risk of constipation (already present in pregnancy), gestational diabetes, and hypertension. By including even a small 60g portion of avocado, we can ingest about 4g of fiber.
Another component known to all pregnant women is folic acid: this is a water-soluble vitamin that plays a fundamental role in reducing the risk of low birth weight, preterm birth, and the development of neural tube defects. From the very first moments of pregnancy, a woman's needs are increased and can be met through supplementation and consumption of foods rich in it.
In addition to green leafy vegetables and legumes, avocado is very rich in it: a small 60-gram portion provides up to 10% of the folate requirement during pregnancy. Furthermore, it is important to remember that the folates found in green leafy vegetables are often denatured by processing and cooking (for example, cooking these vegetables can reduce it by up to 90%).
Logically, since avocado is consumed raw, it does not undergo denaturing caused by cooking.
Last but not least is the amount of potassium contained in avocado. You thought the fruit par excellence rich in potassium was the banana, right?
Let's debunk a myth: in reality, avocado contains much more! 100g of product provides about 15% of the daily quantity consumed. This fruit can help pregnant women reach the recommended daily amounts, especially since it provides, on the other hand, only 2mg of sodium. The balance between these micronutrients (Sodium and Potassium) is fundamental to avoid the risk of hypertension and insulin resistance.
How to include them in the expectant mother's diet?
There are many ideas, and it can be included at any time of day.
Starting with breakfast, where for lovers of savory breakfast, it can be consumed mashed on toasted whole-wheat bread for a delicious avocado toast, perhaps paired with an egg (with a well-cooked yolk, of course!).
It can also be a valid mid-morning or afternoon snack, because during pregnancy, snacks play a fundamental role, they are recommended as hunger breakers and to fractionate a woman's nutrition precisely to avoid overloading the stomach with only three daily meals.
It can also be included at lunch or dinner, where it can be eaten in small pieces in a salad, blended with chickpeas for a green hummus, as a creamy dressing for a pasta dish, as an accompanying sauce for a fish main course, as a smoothie, or even as a dessert: a nice avocado and unsweetened cocoa mousse will be good for the expectant mother and will also be super satisfying and delicious.
Here are two avocado-based recipes for you:
Creamy pasta with avocado, zucchini, and sun-dried tomatoes
INGREDIENTS FOR TWO PEOPLE:
- 180 g of pasta of your preferred shape
- 1 medium avocado
- 100 g of 2% fat Greek yogurt or reduced-fat cream cheese
- 2 handfuls of sun-dried tomatoes
- 2 small zucchinis
Start by thinly slicing the two zucchinis (you can use a mandoline) and put them in a pan with a teaspoon of oil and water to cook them (they will break down).
Cook the pasta in plenty of salted water (with the sun-dried tomatoes directly in the water) and in the meantime blend the avocado flesh with the yogurt, a pinch of salt, and a pinch of pepper. When the pasta is cooked, drain it and add it to the zucchini pan, mixing well. Turn off the heat and pour in the cream obtained from the blender. Stir well with the heat off and serve with a grind of pepper.
Chocolate and avocado mousse.
INGREDIENTS FOR TWO/THREE SERVINGS:
- 3-4 dry cocoa biscuits
- 2-3 tablespoons of semi-skimmed milk
- 1 medium avocado
- 100 ml of semi-skimmed milk
- 40 ml of honey or 50 g of brown sugar (for a sugar-free version, 30 g of powdered stevia or erythritol)
- 3 tablespoons of unsweetened cocoa powder
How to make it
- Crumble the cocoa biscuits and add 2-3 tablespoons of milk.
- Press the "base" onto the bottom of two small bowls or round molds with a spoon.
- Place in the refrigerator.
- Blend the avocado pulp with the remaining ingredients in a blender until a mousse is obtained.
- Pour into the bowls and chill in the refrigerator for 1 hour.
It can be enjoyed with a sprinkle of cocoa, fresh red fruits (currants, blueberries..) or dark chocolate chips for those with a sweet tooth!
Avocado is a unique fruit due to its richness in plant-based nutrients, containing many essential and important compounds during pregnancy: folates, potassium, carotenoids, and other key compounds such as antioxidants, monounsaturated fatty acids, and fiber.
Furthermore, compared to most foods typically consumed as snacks or breakfast, it does not contain "empty" calories derived from added sugars or saturated fats and is sodium-free.
So, what are you waiting for, expectant mothers? Start incorporating avocado into your diet... perhaps starting with one of the recipes suggested above!
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Scientific sources: The Role of Avocados in Maternal Diets during the Periconceptional Period, Pregnancy, and Lactation. Comerford KB, Ayoob KT, Murray RD, Atkinson SA. Nutrients. 2016 May; 8(5): 313.
Dr. Rachele Giovannini
I work as a freelance dietitian at my practice nestled in the green landscape of Trentino, specifically in Rovereto. After gaining experience in various hospitals and clinics, I decided to open my own practice to welcome my patients and help them make peace with food. Following a diet does not only mean losing weight but, sometimes, gaining it; it means setting up plans to improve athletic performance or simply to learn the basics of healthy and proper nutrition. It is crucial to treat our bodies with care, and this process begins precisely with what we consume daily.