Pregnant women should think about their well-being and that of their baby. This includes good nutrition with foods to prefer and others to avoid to ensure proper baby development. in the show Well done to youDietician and nutritionist Magali Walkowicz, author of the book The nutrition guide for expectant mothersedited by Thierry Souccar, explains which foods to choose depending on the stage of pregnancy.
Eat a low-carb diet
Magali Walkowicz advises obese women who become pregnant to adopt a “low-carb” diet to avoid gaining extra weight, which can negatively impact the child’s development. It is a low carbohydrate and low sugar diet. “Starchy foods, legumes, everything made from grain, pasta” should therefore be avoided, lists the Europe 1 expert. Depending on how overweight you are, she also advises reducing your fruit consumption more or less drastically, or choosing those that are less sweet.
Foods without too much flavor to avoid nausea
In the third month of pregnancy, pregnant women may experience nausea or vomiting. To avoid them, Magali Walkowicz suggests a diet “low in smell and fairly neutral in taste”. “Drinking sparkling water will also limit nausea. Drinking water with a few drops of lemon juice, ginger infusions. It’s not magic, but it can relieve,” he explains. The nutritionist also suggests a split diet in small portions.
Choosing iodine-rich foods in mid-pregnancy
In mid-pregnancy, Magali Walkowicz recommends that pregnant women choose foods rich in iodine. This affects seafood products, but also dairy products, eggs, poultry, etc. However, the nutritionist warns that seafood products must be well cooked to avoid danger. “Iodine helps maintain thyroid function, which is essential for the baby’s mental health. In the second trimester, all of the gray matter is developing, so you really need to tailor food to the brain’s needs.
“Drink well” to avoid cramps
In the sixth month, some pregnant women may experience cramps. “You have to drink well during the day, that’s very important,” says the nutritionist, to avoid them. In addition to physical activity, she also recommends eating magnesium-rich foods such as dark chocolate. “Then there are everything that are oilseeds, like almonds, hazelnuts, the nut family,” adds Magali Walkowicz.
More protein and one bone broth per week
In the final stretch of pregnancy, according to nutritionists, you need to consume even more protein. “The baby is gaining weight. Its tissue is being built up at this time. Proteins are the material for building tissues,” she explains. Depending on their dietary habits, pregnant women may prefer animal or vegetable proteins. On the other hand, Magali Walkowicz emphasizes that a low-carb diet should not go hand in hand with a high protein requirement.
Finally, the nutritionist mentions tasting one bone broth a week, preferring to make your own. “It provides collagen, glutamine, glycine that aids in digestion”. Collagen and vitamin B3 are also interesting “for the skin of the mother and the expectant baby. It is very rich in nutritional physiology,” adds the nutritionist.
Avoid caffeine and theine
The nutritionist advises against stimulants such as coffee or tea. “Several studies have shown that taking this type of stimulant crosses the placenta and can affect the baby at different levels,” emphasizes Magali Walkowicz. “The baby may start off with a low birth weight, but then they are more prone to becoming overweight.” An Inserm study has shown that there may be a problem with brain development. So it’s not nothing, even if it’s also relative to the crowd,” she assures.