fruits and vegetables
A pregnant woman should eat 5 fruits and vegetables daily: the recommended portion sizes range from 80g to 100g. All forms of fruits and vegetables can be considered: dried, fresh, frozen or canned, being careful not to eat too many dried fruits.
“It is also recommended to increase consumption regardless of the initial level and to vary the types of fruit and vegetables consumed in order to meet the increased need for certain vitamins and minerals (iron, vitamins A, B9 and C).” , indicates the HSCP. “Fruits and vegetables are also a source of fiber, which limits functional digestive disorders and particularly constipation,” he adds.
Experts also recommend drinking no more than one glass of fruit juice a day and giving preference to freshly squeezed fruit. It is also necessary to give preference to fruits and vegetables grown using production methods that reduce exposure to pesticides and to wash them well before consumption.
A pregnant woman can eat a small handful of nuts every day: walnuts, almonds, pistachios… Provided they are not salty.
“Legumes are a source of fiber to help limit indigestion,” explains the HSCP. A pregnant woman must therefore eat it at least twice a week without using any pesticides.
Rice, pasta or quinoa are “to consume every day, preferring whole or unrefined products”, say the experts. Like legumes, they prevent constipation and should not be exposed to pesticides.
A pregnant woman should eat two dairy products a day. Recommended serving sizes are 150 ml milk, 125 g yoghurt or 30 g cheese. It is also necessary to give preference to the most calcium-rich and low-fat cheeses “Avoid the consumption of raw milk and raw milk cheeses (with the exception of cooked pressed cheeses such as Gruyère or Comté), soft cheeses with flowery rinds (such as Camembert and Brie) and washed rinds (Munster and Pont l’évêque types), and cheeses sold grated”add the experts.
The HCSP urges pregnant women to prioritize the consumption of poultry and limit the consumption of meat “Rouge” (no more than 500g per week).
It is also necessary to vary the meat and poultry, a source of well-absorbed iron, not to eat raw or undercooked meat and to limit the consumption of liver and cold cuts (no more than 150 g per week). “In this last group, white ham and black pudding should be preferred (due to their iron content), cooked cured meats that require refrigeration should be avoided (e.g., rillettes, pies, jelly products), and cured meats made from raw pork liver (e.g., . Figatelle , liver sausage), raw or undercooked pork liver”, read the new report.
fish and seafood
A pregnant woman can eat it twice a week, including a fatty fish, varying the species and origin (fishing areas) to limit exposure to pollutants (heavy metals).
On the other hand, the consumption of raw shellfish, raw fish (sushi, sashimi and tarama) and smoked fish should be avoided. Swordfish, marlin, siki, shark and lamprey should be banned from the diet.
Even during pregnancy, a pregnant woman must avoid excessive fat consumption and prefer rapeseed, walnut and olive oil.
“Animal fats are to be reserved for raw or spreadable use and in limited quantities”, add the experts. “You should also avoid products enriched with phytosterols/stanols”, you write.
“The only recommended drink is water (unlimited), and it’s normal to drink more when you’re pregnant,” Finally say the scientists. “Unsweetened tea, coffee and infusions can contribute to water intake”, you add.
With regard to tea and coffee, coffee consumption should be limited to less than 3 cups per day and tea consumption around and during meals should be avoided (inhibition of plant iron absorption).
Alcohol and energy drinks should be avoided throughout pregnancy.