A balanced diet is essential for your health and the proper development of your baby
A balanced dietis to eat:
- five fruits and vegetables a day;
- bread, cereals and other carbohydrates (legumes) with each meal according to your appetite;
- dairy products three times a day;
- protein (meat, fish or eggs), every day;
- water ad libitum.
It is also important to limit your consumption of fat, salt and sugary products.
In addition to three main mealsyou can introduce a snack starting in the second trimester.
To avoid cravings and cravings, do not skip meals and eat a good breakfast. Do not hesitate to take a snack, this will allow you to avoid heavy meals and snacking which can make you too fat.
Eating this way will make you feel better, have more energy and promote reasonable weight gain. Depending on your state of health, your doctor or midwife will give you personalized advice on how to adapt your diet.
During your pregnancy, certain foods are recommended to provide everything you and your baby need.
- Folate: this is vitamin B9 (or folic acid).
Folic acid (vitamin B9), also called folate, is essential for your baby’s growth. During the first weeks of pregnancy, it plays an important role in the proper development of the nervous system of the.
The necessary folate intake can be provided by the daily diet in fresh or canned or frozen fruits and vegetables (spinach, watercress, lamb’s lettuce, melon, walnuts, chickpeas, chestnuts, dandelion, yeast), but are insufficient. Your doctor or midwife will prescribe a vitamin B9 supplement if possible. before conception (at least 4 weeks before) and up to 12 weeks after.
Pregnancy project: consider vitamin B9
If you are planning to become pregnant, talk to your doctor who will prescribe you vitamin B9 even before conception.
But don’t practiceself-medication and don’t take food supplements without talking to your doctor or midwife. They may contain trace elements or other vitamins, the consumption of which in large quantities is contraindicated.
- Calcium is essential for building your baby’s skeleton, especially during the third trimester. If you don’t provide enough, your baby will not hesitate to dip into your own reserves. Dairy products (except those made from raw milk) are the best source of calcium. Consume three dairy products a day: milk, yogurt, fromage blanc, cheese… You don’t like dairy products? Consider calcium-rich mineral waters.
- Vitamin D facilitates the absorption of calcium. This vitamin is essentially produced by the body under the action of sunshine on the skin. You will also find it in fatty fish (salmon, mackerel, sardines) or in dairy products enriched with vitamin D.
- The iron is essential, especially at the end of pregnancy, to avoid any risk of deficiency responsible foranemia. You will find it in legumes, fish, meat.
- Carbohydrates are a source of energy and constitute the essential food for the fetus. Give preference to slow sugars (starches, cereals, bread, pulses) and get into the habit of integrating them into all your meals.
Discover varied seasonal menu ideas to eat a balanced diet throughout the week in accordance with the nutritional guidelines of the National Health Nutrition Program.
Some specific situations
you are vegan : Consult your doctor about this. Supplements are necessary because thevegan foodwhich excludes all food of animal origin including eggs and milk, leads to vitamin B12, vitamin D, iron, iodine and calcium deficiencies in both mother and child.
You want to take food supplements : do not take them without talking to your doctor or midwife. Even though the food supplements are sold over the counter and considered as foodstuffs, they may contain vitamins or trace elements, the consumption of which in large quantities is contraindicated during pregnancy.
You are expecting twins : no need to eat twice as much because your nutritional needs are only slightly higher.
Food hygiene precautions necessary during pregnancy
Advice if you are not immune to toxoplasmosis
The toxoplasmosis contracted during pregnancy can be serious for the fetus.
Here are some recommendations if you are not immune:
- do not eat raw or undercooked meats;
- clean fruits and vegetables thoroughly and cook them well;
- wash your cooking utensils thoroughly;
- do not forget to wash your hands well before preparing the meal or sitting down to eat;
- avoid gardening and contact with cats.
Tips for preventing listeriosis during pregnancy
The listeriosis in pregnant women is often serious for the foetus.
Here are some recommendations to avoid listeria contamination during pregnancy:
At home, everyone must ensure:
- the cleanliness of the kitchen;
- the cleanliness of the refrigerator which must be set at 3-4°C and regularly cleaned and disinfected with bleached water;
- the separation between raw products (meat, vegetables) and cooked or ready-to-eat foods;
- compliance with use-by dates (because the bacteria can grow at 4°C);
- the careful cooking of leftovers (which should not be kept for more than three days);
- washing vegetables and aromatic herbs before use.
Avoid risky foods, especially since the bacteria do not affect the appearance, smell or taste of food:
- raw milk cheeses (especially soft cheeses), cheese rinds, cheeses sold grated,
- cooked charcuterie (rillettes, pâtés, foie gras, jelly products, etc.),
- cut food,
- smoked fish, raw fish, raw shellfish, surimi, tarama…,
- raw sprouted seeds (soya…)
- minced meat, raw meat.