During your pregnancy, your diet plays an essential role in the proper development of the fetus and your own health. From the first weeks, it is recommended to adapt your way of consuming to ensure the proper progress of the pregnancy.
In this article, we share with you all the recommendations regarding the diet of pregnant women: the products to favor, those to avoid and above all: why.
Nutrition during pregnancy
How is diet important during pregnancy?
If we attach so much importance to the diet of pregnant women, it is because it has a direct influence on the development of the baby and the smooth running of the pregnancy.
Indeed, a balanced diet that meets the minimum requirement of 1,600 kcal/day allows the baby to develop well and provides your body with the essential elements for a healthy pregnancy.
During pregnancy, your body needs more energy to support the development of your baby and the functioning of your own body. To produce this energy, it requires more nutrients. With these, you will feel less of an energy dip - because your body is using up so much of it to grow the little being inside you!
Also, a balanced diet with sufficient energy intake helps you control your weight gain so that it is average. Thus, you will generally have less difficulty losing the kilos gained during these 9 months.
The specific nutritional needs of pregnant women
There are two types of nutrients that are necessary for the body to function properly: macronutrients and micronutrients. The body of a human - and especially a pregnant woman - requires a large amount of macronutrients and a smaller dose of micronutrients to function properly.
Macronutrients
Macronutrients provide energy and enable the proper functioning of vital functions. They are the ones that provide calories - hence the importance of consuming them in large quantities. They are composed of three elements:
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Proteins: Found in meat, fish, eggs and legumes, they are essential for the growth of the baby and the expansion of the uterus. They take care of the construction of tissues and shape the body of your future child.
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Lipids: These fats provide you with the energy you need to face each day and help you absorb certain vitamins. It is among lipids that we find the ones that take care of the baby's brain development. They are found in oils, dairy products and even nuts.
Omega-3
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Carbohydrates: These are the main source of energy your body needs. They are usually found in fresh fruits and vegetables or in cereals.
Micronutrients
These do not provide energy to the body. Their main function is to help regulate physiological processes and allow the body to function properly. The elements necessary for pregnant women are as follows:
- Vitamin B9 (folic acid): This vitamin serves two purposes. The first is to prevent birth defects, and the second is to ensure the development of the baby's nervous system. Yeast, fresh fruits and vegetables, spinach, watercress, lamb's lettuce, walnuts, melon, almonds, chickpeas and chestnuts contain it.
- Iron: Iron supports the production of red blood cells in the body and prevents anemia. It is commonly found in legumes, grains, spinach, fish and meat, although it is most concentrated in meat. If you are vegetarian or vegan, be sure to talk to your doctor to make sure you are not iron deficient.
- Calcium: it is essential for the development of baby's bones and teeth. It is present in dairy products, such as milk, yogurts, cottage cheese and cheese. However, be careful with your consumption of dairy products. We will talk about it a little later in the section dedicated to foods to avoid!
- Vitamin D: This helps with the absorption of calcium and is usually found in oily fish such as salmon, mackerel or sardines.
- Iodine: This mineral affects the development of the fetus's brain and nervous system. It is essential for its growth and is present in meat, egg yolks and dairy products, although in small quantities. It can be found more abundantly in fish and seafood - but these are not recommended for pregnant women.
- Zinc: This element contributes to the formation of the baby's organs as well as the development of its immune system. It also plays an essential role in its cognitive development, since it guarantees the baby's neuronal growth. It is also a key support for your immune system. It is found in legumes, nuts, whole grains, dairy products, poultry and eggs.
- Magnesium: This mineral plays a key role in the formation of your baby's bones and teeth, but that's not all. It also plays a role in the formation of your baby's nervous system and strengthens your immune system. On the mother's side, it prevents muscle cramps and regulates your blood pressure (which reduces the chances of preeclampsia during childbirth). It's also a significant support for digestion. You'll find it in leafy green vegetables, dried fruits, seeds, legumes, whole grains, avocados, bananas, dark chocolate, and fish.
What foods should you eat during pregnancy?
As you will have understood, some foods are more recommended than others when you are pregnant. A balanced diet is therefore strongly recommended on a daily basis, until delivery - and even after if you prefer breastfeeding to bottles.
Although the special pregnancy diet may seem restrictive, there are actually a thousand and one dishes to make to vary the pleasures.
Starting with fruits and vegetables! It is advisable to follow the recommendations of 5 fresh fruits and vegetables per day. If we insist on the freshness of the latter, it is above all to preserve all the benefits that they bring you. We also advise you to wash them well before consuming them to avoid possible diseases and chemical components that they could carry.
Packed with fiber, vitamins and minerals, fruits and vegetables maintain a good nutritional balance and prevent constipation.
Then comes the question of meats (if it is part of your diet). Many meats are contraindicated, yet this food contains many nutrients necessary for the baby's growth.
Please note that you can absolutely eat well-cooked meats, whether lamb, beef, pork or poultry. The important thing is to cook the meat well. You can also eat lean red meat, particularly for its high iron and protein content. Finally, cooked cold cuts (such as cooked ham) are also permitted.
If you are vegetarian or vegan, you can replace meat with legumes, tofu or quinoa. Be sure to tell your doctor about your diet to make sure you are not lacking anything.
Dairy products, rich in calcium and protein, should also be consumed several times a day - whether it's a glass of milk or a yogurt for example.
Complex grains also play an important role in your meals. Whether it's brown rice, oats or quinoa, these accompaniments are rich in fiber and carbohydrates and provide you with the energy necessary for your baby's development.
Finally, foods rich in omega-3s and healthy fats such as seeds and nuts work together to strengthen your nutritional balance.
What foods and eating habits should you avoid during pregnancy?
We have mentioned it several times in this article: certain foods should be avoided during your pregnancy. These products pose a risk to your pregnancy, to the baby's development or even to you.
The first food at risk is fish with a high mercury content, such as tuna, shark or swordfish. The presence of mercury in your body can have direct repercussions on your baby's cognitive, motor, visual, hearing and language development.
In the same category, raw or undercooked meats, fish, shellfish, livers and eggs can be contaminated with toxoplasmosis or salmonellosis. This is why cooking your food during preparation is essential. The same goes for raw or dried cold cuts, smoked fish and meats and pâtés.
It is also best to reduce (or even eliminate) your consumption of unpasteurized, soft, semi-firm, blue and creamy cheeses. These present a high risk of listeriosis which can lead to miscarriage.
With many prevention messages, you are probably aware that alcohol consumption is prohibited for expectant mothers, and for good reason, it can harm the baby's development, as can caffeine, which can cause premature labor.
Finally, processed products and sweets are not recommended because of their poor caloric intake and the increased risk of gestational diabetes that they cause.
Pregnancy and vegetarian/vegan diet
If you are vegetarian or vegan, rest assured, there is no obligation to change your diet. You can continue to consume plant-based alternatives without any problem.
The important thing is to monitor your intake of iron, vitamin B12, vitamin D, calcium and omega-3 to ensure that your pregnancy is going well. If you are lacking in any of these nutrients, it is possible to take food supplements.
Don't hesitate to discuss the subject with your doctor or a nutritionist. Both will be able to monitor your nutritional intake and advise you based on your specific needs.
What advice do you have for a future mother?
To combat the inconveniences that pregnancy can cause and make your time in the kitchen easier, here are some tips and information that may be useful to you!
First, let's talk hydration: water should become your drink of choice. Drinking it regularly helps prevent dehydration and prevents possible urinary tract infections that can occur during pregnancy (and even outside of it!).
Secondly, it is important to maintain a balanced and varied diet to ensure that you get all the necessary nutrients. When we talk about a balanced diet, this corresponds to 5 fruits and vegetables per day, as well as bread, cereals, legumes, dairy products, proteins and water as regularly as possible. Your energy intake should not be less than 1,600 kcal per day to avoid having bad repercussions on the baby's growth.
And what about the adage that says that a pregnant woman eats for two? Well… that’s not entirely true! In your condition, you may eat more than usual. Giving birth to a baby is a particularly physical activity that requires a lot of effort from your body. However, there is no need to eat more. Eat your fill and regularly: 3 meals a day and, in case of a little hunger, you can allow yourself between 2 and 3 healthy snacks outside of meals.
Speaking of snacks, remember that it's best to limit fat and sugar. Opt for fruits or whole grain products instead of cookies or sweets.
Small, frequent meals can help with nausea. Ginger and crackers are also known to relieve nausea.
In your condition, you may experience heartburn and periods of constipation. This is completely normal! But you can help your body avoid them by limiting fatty, acidic and spicy foods as well as consuming as much fiber as possible. And of course, hydration remains the key to a healthy digestive system!
Finally, don't hesitate to turn to frozen foods to make up your meals. Well cooked and prepared in good hygienic conditions, they are completely safe. In addition, they retain their nutrients for a longer period than fresh foods and are safer than canned foods.