15 foods to eat during pregnancy

A healthy and balanced diet promotes the smooth course of every pregnancy. Here is a list of 15 foods that are beneficial for the health of the baby and his mother.

Pregnancy is a time that often causes the mother to question her eating habits. If she doesn’t have to eat for two, it’s still important that she wonders and adjusts the composition of her meals if necessary. The food she eats provides the energy her body needs to have a peaceful pregnancy. Their quality and variety also promote the healthy growth of your unborn child.

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Nutritional elements that must be regularly included in the diet of pregnant women

A healthy and balanced diet helps both mother and child stay healthy. It helps prevent or even treat certain pathologies such as gestational diabetes or deficiencies. It provides the body with the necessary strength during the entire pregnancy, but also during and after birth. In addition, food is the source of the nutrients that the baby needs to develop peacefully.

In particular, the expectant mother must ensure that she regularly includes the following elements in her diet:

  • proteins, rich in amino acids essential for the development of the baby’s organs and muscle mass. They are also beneficial for the mother’s sleep and appetite. Do not hesitate to alternate animal proteins (meat, egg, fish) and vegetable proteins (lentils, chickpeas or rice) during the week;
  • carbohydrates, which provide the energy that the mother’s body needs. They promote the proper functioning of his transit while being essential for the development of his child’s muscles and nervous system. They are found in many foods, including starches and legumes, which are also low on the glycemic index;
  • lipids, also a source of energy. Among these, vegetable oils, oilseeds and fatty fish provide omega-3, essential fatty acids for the proper cerebral and retinal development of the child. In the mother, they help reduce the risk of preeclampsia and postpartum depression.
  • iodine, which is found in fish products and contributes to the healthy growth of the baby’s brain and nervous system. It also helps prevent the risk of hypothyroidism in both the mother and her child. Doctors recommend eating fish twice a week, once a fatty fish (like sardines or herring);
  • you go, a mineral whose requirements increase during pregnancy. It helps transport oxygen in the blood, the flow of which increases during this period. Meat and legumes in particular have a high iron content. To properly absorb this mineral, it is recommended to consume it in addition to a vitamin C-rich food (such as broccoli, peppers or kiwi) but away from a cup of tea, which slows its absorption by the body;
  • of vitamin B9, which occurs naturally in milk, fruit and green vegetables. It helps prevent a congenital malformation, spina bifida, which causes the baby’s neural tube to not close properly. Folic acid supplementation is often prescribed to women who want to have children.

This selection is of course not exhaustive. The aim is to highlight the fundamental role of nutrition in the smooth progression of pregnancy. For additional and personalized information, do not hesitate to contact your doctor or a nutritionist.

Foods to avoid during pregnancy

Foods that pose a potential risk to mother and child should be avoided in the diet of pregnant women. There are two pathologies that doctors pay special attention to during pregnancy. it is toxoplasmosis and from listeriosis, both potentially dangerous to the fetus. To avoid them is recommended to expectant mothers not to eat raw or undercooked meat and fish, to wash fruit, vegetables and fresh herbs well, not to eat sprouted seeds and to avoid delicate products such as cured meats, cold cuts, raw milk or blue cheese and the crusts of the latter. In addition, it is recommended Note the expiry date of the products and making sure the kitchen and fridge are properly cleaned.

In addition, doctors advise mothers to limit coffee and tea, limit stimulants that increase tension, and ban alcohol and tobacco, which can have harmful effects on the baby’s health. Every pregnant woman can benefit from specific support to reduce and stop their consumption.

The young mother can easily set up a beneficial diet for herself and her baby. She must take care to regularly vary the foods that make up her dishes. The slide show presents 15 foods that you should regularly include in your meals.

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The little fish
Small fish such as herring or sardines are rich in omega-3 fatty acids. These fatty acids are beneficial for the maintenance of the cardiovascular system and the proper functioning of the child’s and mother’s cells. It is recommended to cook the fish well before eating.

© Shutterstock / mama_mia

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Walnuts, almonds and hazelnuts
Oilseeds are rich in omega-3 fatty acids. In addition, they are a healthy and filling snack, ideal for the small hunger that is common in the 1st trimester of pregnancy.

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raspberry leaves
Consumed in the form of herbal teas (available in pharmacies and herbalists), these leaves help to relax the mother’s uterus in anticipation of her imminent birth. Be careful not to drink it before the 9th month of pregnancy!

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eggs
Eggs are a source of animal protein, but also of zinc, which contributes to good cell division in children. They are to be consumed every week, alternating with meat or legumes.

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lean meat
Chicken, pork or even beef are important sources of protein. The last two types of meat are also rich in vitamin B and iron.

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The Lawyers
These fruits are particularly rich in folate (or vitamin B9), which is essential for baby’s development in the 1st trimester. They also contain a high magnesium content, which prevents growth retardation and the risk of premature birth.

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Spinach and green leafy vegetables
Vegetables like spinach or kale and broccoli are high in fiber and antioxidants. They also contain many essential trace elements for mother and child, such as folic acid, potassium and vitamins C, A and K.

© Shutterstock / Alexander Prokopenko

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vegetable oils
Consumed to cook food or flavor salads, vegetable oils provide energy and omega-3 fatty acids. It is advisable to vary them and consume them (in moderate amounts) every day.

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yogurt and cheese
Doctors advise eating 3 different dairy products every day. They are rich in calcium, which is essential for the formation of baby’s bones, but also in protein, phosphorus, magnesium and zinc. However, avoid soft, blue-veined, and unpasteurized cheeses.

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The water
It is recommended to drink between 1.5L and 2L of water daily. Staying hydrated helps prevent the risk of UTIs and constipation in the mother. This fluid is also essential for the child for its nutritional contribution but also for maintaining the amniotic fluid in which it bathes.

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sweet potato
This tuber is rich in vitamin A, which contributes to the proper functioning of the immune system and the process of cell specialization. It is also a source of copper and potassium, which are essential for the proper functioning of the baby’s nervous system.

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lenses
This food has excellent iron content, the need for which increases during pregnancy. In addition, all legumes and lentils fill you up thanks to their high fiber content, which also promotes a good transition in pregnant women.

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fruits and vegetables
They provide a lot of fiber, vitamins and minerals that are essential for both mother and child. It is recommended to vary consumption and give preference to seasonal products, if possible from the short circuit.

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dark chocolate
The flavonoids contained in dark chocolate promote better blood circulation in the placenta and the baby. This food is also rich in antioxidants: enough to combine gluttony and well-being!

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