Pregnancy Nutrition: A Guide for Latin American Moms

“Don’t eat ceviche.” “Take folic acid.” “No more mate.” “Eat for two.” If you’re pregnant, you’ve probably heard more contradictory advice than you can process. And most nutrition guides available online are written for a kitchen that doesn’t look like ours.

The reality: eating well during pregnancy doesn’t have to feel like navigating a minefield. What you need is concrete, up-to-date information adapted to the foods that are actually on your table.

In this guide, we look at what the science says about prenatal nutrition, with a focus on what we eat in Latin America.

ℹ️This is not a substitute for medical advice

All the information in this article comes from recognized medical sources (WHO, ACOG, CDC, national health ministries). But every pregnancy is different. Before making changes to your diet or adding supplements, talk to your OB-GYN or a registered dietitian.

”Eating for two”: what your body actually needs

This is probably the most repeated phrase of pregnancy. And science says it doesn’t work that way.

According to the American College of Obstetricians and Gynecologists (ACOG, reviewed December 2025), the extra calories you need depend on the trimester:

First trimester: no extra calories needed. Your baby is the size of a chia seed.
Second trimester: about 340 extra kcal per day. That’s a yogurt with fruit and a handful of nuts.
Third trimester: about 450 extra kcal per day. A small plate of lentils with rice covers it.

A study published in the journal Science in May 2024 (Monash University) calculated the total energy cost of pregnancy: about 50,000 kcal over 9 months. That sounds like a lot, but only 4% goes toward building the baby’s cells. The rest is energy your body uses to sustain all the changes it’s going through.

Why does this matter? Because according to CDC data, 47% of women gain more weight than recommended during pregnancy, which increases the risk of gestational diabetes, hypertension, and cesarean delivery.

Recommended weight gain based on pre-pregnancy BMI

These are the Institute of Medicine (IOM) guidelines, which remain current and are used by ACOG:

Pre-pregnancy BMI	Category	Recommended gain
Under 18.5	Underweight	12.7 - 18.1 kg (28 - 40 lb)
18.5 - 24.9	Normal weight	11.3 - 15.9 kg (25 - 35 lb)
25.0 - 29.9	Overweight	6.8 - 11.3 kg (15 - 25 lb)
30.0 or above	Obese	5.0 - 9.1 kg (11 - 20 lb)

Your OB-GYN can adjust these numbers based on your individual situation.

Superfoods from our kitchen

The good news: some of the most nutritious foods for pregnancy are already part of our regional diet. No need to import anything exotic.

Quinoa (Peru, Bolivia, Ecuador)

Quinoa contains all 9 essential amino acids, which is uncommon among plant-based foods. A 100 g cooked serving provides 2.8 mg of iron, 80 mcg of folic acid, and fiber. According to Harvard School of Public Health, it’s one of the most nutritious grains available.

Chia seeds (Mexico, Central America)

Chia seeds are one of the richest plant-based sources of omega-3: 64% of their fatty acids are alpha-linolenic acid (ALA), according to Harvard Nutrition Source. Two tablespoons provide 11 g of fiber (great if constipation is an issue) and 18% of the recommended daily calcium. To get the most omega-3 benefit, grind or soak chia seeds before eating, as whole seeds release less oil during digestion.

Avocado

Half an avocado covers 14% of the daily folic acid you need during pregnancy. It has more potassium than a banana and provides healthy fats that support your baby’s brain and heart development. Potassium also helps regulate blood pressure, a key factor in preventing preeclampsia.

Black beans and lentils

One cup of cooked black beans provides about 132 mcg of folic acid (33% of your daily needs), plus iron, magnesium, and potassium. Lentils are equally powerful. The key: plant-based iron is absorbed much better when you pair it with vitamin C.

💡The vitamin C + iron trick

Combine your iron-rich legumes or greens with a source of vitamin C to double or triple absorption. Some ideas:

Lentils with a squeeze of lime
Black beans with bell pepper (which has more vitamin C than oranges: 127 mg vs 53 mg per 100 g)
Chickpea salad with tomato and guava for dessert
Sauteed spinach with fresh orange juice

Amaranth (Mexico, Central America)

An ancient gluten-free grain, rich in iron, calcium, and lysine (an amino acid that improves calcium absorption and is rare in grains). You can add it to smoothies, yogurt, or use it as a base for homemade cereal bars.

Ceviche, queso fresco, and yerba mate: what’s safe and what’s not

This is probably the section that brought you here. Let’s get to it.

Ceviche: not safe during pregnancy

The acidity of lime juice doesn’t “cook” the fish. To kill bacteria and parasites, the FDA states that fish must reach an internal temperature of 145°F (63°C). Citrus marinades don’t reach that temperature.

Risks include Listeria monocytogenes (which can cause miscarriage or preterm labor), Anisakis (a parasite), and Vibrio. This applies to ceviche, tiradito, sushi, and any dish with raw or undercooked fish.

The FDA does recommend eating 8-12 ounces (225-340 g) of cooked fish per week during pregnancy (2-3 servings), choosing low-mercury options like salmon, tilapia, trout, or shrimp.

Queso fresco: it depends on pasteurization

According to the CDC, pregnant Hispanic women are 24 times more likely to contract listeriosis than the general population. The main risk factor: consuming fresh cheeses made with unpasteurized milk.

Cheese	Safe?
Pasteurized queso fresco (check the label)	Yes, with caution
Artisanal queso fresco or without a clear label	Not recommended
Pasteurized ricotta / requesón	Yes
Pasteurized panela	Yes
Soft imported cheese (brie, camembert)	Only if labeled “pasteurized”

⚠️Always check the label

If the cheese doesn’t say “made with pasteurized milk” on the package, avoid it during pregnancy. At farmers’ markets or street vendors where there’s no label, it’s safest to skip it until after delivery.

Yerba mate: in moderation

Mate contains 70-90 mg of caffeine per cup (250 ml). ACOG recommends staying under 200 mg of caffeine per day during pregnancy. That means you can have about 2 cups of mate per day and stay within the limit.

A useful tip: caffeine content decreases with each steeping. After the fifth refill, caffeine levels drop considerably. Also, a study from the National University of Cordoba (Scotta et al., 2022, published in Revista Médica del IMSS) confirmed that drinking mate during breastfeeding is safe and doesn’t alter breast milk composition.

That said, add up caffeine from all your sources: if you also drink coffee or tea, calculate the total for the day.

Beverage	Approximate caffeine
Filtered coffee (250 ml / 8 oz)	~95 mg
Yerba mate (250 ml / 8 oz)	~70-90 mg
Black tea (250 ml / 8 oz)	~47 mg
Coca-Cola (355 ml / 12 oz)	~34 mg
Dark chocolate (50 g / 1.7 oz)	~25 mg

Herbal teas: which ones are safe and which to avoid

Herbal infusions are part of our culture, but not all are safe during pregnancy. The problem: most haven’t been studied for safety in pregnant women.

Generally considered safe

Ginger: supported for nausea relief (up to 1 g dried per day, per ACOG)
Peppermint: helps with digestion and nausea
Rooibos: caffeine-free, rich in antioxidants

Use with caution (moderate amounts only)

Chamomile: an occasional cup is considered low risk, but medicinal doses are not recommended

Herbs to avoid

Rue (ruda): has documented toxic effects. Can cause liver damage, kidney damage, and even maternal death. Not safe under any circumstances.
Pennyroyal: can cause uterine contractions
Boldo: hepatotoxic
Sage: in high doses, may stimulate the uterus
Valerian: no pregnancy safety data

⚠️About herbal remedies

“Natural” doesn’t mean “safe during pregnancy.” Many herbs contain potent active compounds. Before drinking any uncommon herbal tea, check with your healthcare provider. Sources: Junta de Andalucia, Murcia Salud, Laboratorio Chile.

Pregnancy nutrition: how much you need and where to find it

According to the WHO and ACOG, these are the most important nutrients during pregnancy:

Nutrient	Daily amount	What it does	Food sources
Iron	27 mg (ACOG)	Prevents anemia, carries oxygen to baby	Lentils, spinach, quinoa, red meat
Folic acid	400-600 mcg	Prevents neural tube defects	Beans, avocado, leafy greens
Calcium	1,000 mg	Baby’s bones and teeth, prevents preeclampsia	Broccoli, chia seeds, almonds, dairy
Choline	450 mg	Baby’s brain development	Soy, eggs, chicken
Omega-3	250+ mg DHA	Baby’s brain and vision	Cooked fish (DHA), chia and walnuts (ALA)
Vitamin D	600 IU	Calcium absorption, immune system	Sunlight, eggs, fatty fish

Common deficiencies in Latin America

Regional data shows significant gaps:

Pregnancy anemia: affects 20-39% of pregnant women in Latin America (WHO/FAO, 2023). The WHO estimates it contributes to over 115,000 maternal deaths globally each year.
Vitamin D: in Mexico, 51% of pregnant women in the first trimester have insufficient levels, and 37% are deficient (MDPI, 2021).
Folic acid: flour fortification in countries like Chile, Argentina, and Costa Rica reduced neural tube defects by 50-58%. But supplementation before and during pregnancy remains necessary.

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Frequently asked questions

Can I eat sushi during pregnancy?

Sushi with raw fish is not recommended. The FDA requires fish to be cooked to 145°F (63°C) to eliminate bacteria and parasites. Rolls with cooked ingredients (like shrimp tempura or cooked salmon) are safe as long as they’re prepared hygienically.

How much caffeine is safe during pregnancy?

ACOG sets the limit at under 200 mg per day. That’s roughly one cup of filtered coffee or about two cups of yerba mate. According to ACOG, moderate consumption below this limit is not associated with increased risk of miscarriage or preterm birth.

Do I need supplements if I already eat well?

In most cases, yes. Folic acid and iron are hard to get in sufficient amounts from food alone during pregnancy. Your OB-GYN will recommend specific supplements based on your blood work.

Do cravings mean I’m missing a nutrient?

It’s a popular belief, but science sees it differently. A study published in Nature Metabolism in 2022 (University of Barcelona) found that cravings are caused by changes in dopamine receptors in the brain during pregnancy, not nutritional deficiencies. Your brain becomes more sensitive to sweet and high-calorie foods. Cravings are real, but they’re not “messages” from your body asking for a specific nutrient.

Can I drink yerba mate while breastfeeding?

Yes, in moderation. A study from the National University of Cordoba (Scotta et al., 2022) confirmed that yerba mate consumption during breastfeeding is safe and does not compromise breast milk composition. It provides bioactive polyphenols that may be beneficial. That said, the same caffeine limit applies as during pregnancy: no more than 200 mg per day (about 2-3 cups of mate), since caffeine passes into breast milk and can affect the baby’s sleep.

Every body and every pregnancy is different. What works for your friend or your sister may not be the best choice for you. What matters is having reliable information, listening to your body, and having your healthcare team’s support.

If pregnancy brain is making it hard to keep track of what you eat, Memobebe helps you organize everything in one place: from your meals to your doctor’s appointments.

For more on eating well during pregnancy, read our guide on foods to relieve symptoms like nausea, heartburn, and constipation. And if you want to know which pregnancy beliefs are backed by evidence, check out our article on pregnancy myths in Latin America. Explore more in our nutrition section and pregnancy section.