How to adapt your diet during pregnancy?

A varied and balanced diet during pregnancy not only covers your nutritional needs but also those of your baby. Vitamins, proteins, fatty acids, trace elements, antioxidants and other nutrients must therefore be part of your menus to allow harmonious growth.

In this article, discover the 8 essential rules for making the right food choices during your pregnancy!

Proteins, fats, and carbohydrates are essential to our daily diet. They serve as an energy reserve for our body, but also to ensure the proper development of the fetus.

PROTEINS 

Protein needs increase from the third trimester of pregnancy.

They are mainly found in meat, fish, legumes, cooked eggs, and whole grains.

Regarding meat, favor poultry and limit other meats such as pork, beef, veal, mutton, lamb and offal. Remember to alternate meat, fish, eggs and legumes during the week.

LIPIDS 

Added fats such as butter or vegetable oils provide energy, vitamins and fatty acids. Essential fatty acids (Omega-3 and 6) are useful for fetal brain development. 

Choose rapeseed oil, walnut oil (rich in Omega-3) and olive oil. They should be consumed every day, but in small quantities (two tablespoons per day) and avoiding cooking at high temperatures.

Oily fish like sardines, mackerel, herring or salmon are rich in Omega-3. They are therefore useful for the development of the fetal brain. They are recommended twice a week. Some fish may contain pollutants, so it is advisable to vary the species and not exceed the recommended dose.

If your diet during pregnancy does not provide sufficient Omega intake, you can resort to food supplements.

Our Absolu Omega-3 provides a high dose of omega-3 from microalgae. This expert formula is titrated in DHA and EPA, contributes to the proper formation of vital organs such as the brain and eyes.

Omega-3 of plant origin helps avoid the consumption of controversial substances found in certain fish.

CARBOHYDRATES 

Carbohydrates are a source of energy and constitute the bulk of the fetus's diet.

Favor slow sugars (starches, whole grains, bread, dried vegetables) and get into the habit of including them in all your meals. For this category of foods too, choose organic if possible.

Eating complex carbohydrates provides a feeling of satiety after a meal. It helps prevent cravings and states of hyperglycemia and hypoglycemia.

Limit your consumption of simple carbohydrates as much as possible: candy, chocolate, sodas, sugary drinks, ice cream, etc.

Indeed, added sugar is not only harmful for the mother (weight gain, diabetes), but can also be harmful for the fetus, which then has an increased risk of developing metabolic problems (diabetes, obesity), cardiovascular or cognitive (language, memory, learning).

How to adapt your diet to promote the baby's optimal growth and development?

To promote the baby's optimal growth and development, it is crucial to diversify your diet during pregnancy. Include foods rich in essential nutrients like green vegetables, fresh fruits, whole grains and lean proteins. 

Omega-3 fatty acids, found in fatty fish and certain vegetable oils, are particularly beneficial for fetal brain development. A balanced and varied diet during pregnancy provides all the elements necessary for harmonious growth.

Good nutrition during pregnancy is essential. During pregnancy, the need for vitamins and minerals increases from the third trimester. 

These nutrients are essential for the functioning of our body. They perform essential functions in all biochemical processes in the body: they regulate metabolism, facilitate the release of energy, and provide important functions in the synthesis of bones and tissues.

DO

Iron helps fight anemia. It prepares your body for blood loss during childbirth and promotes better recovery.

The vegetables richest in iron are peas, parsley, lentils, dandelion, purslane, white and kidney beans and, of course, spinach.

CALCIUM

Calcium is essential for building your baby's skeleton, especially during the third trimester.

Dairy products (except those made with raw milk) are the best source of calcium. Consume three dairy products per day: milk, yogurt, cottage cheese, cheese, etc. If you don't like dairy products, consider mineral water rich in calcium.

MAGNESIUM

During pregnancy, good magnesium intake helps effectively combat fatigue, nervousness and pregnancy ailments. In particular, it helps reduce spasms, pain and cramps. A good intake of magnesium is also essential for fetal development. This mineral is involved in the construction of the skeleton and the muscular and cerebral system.

You can eat oilseeds (nuts and seeds), dark chocolate, or water enriched with magnesium.

Our Magnesium Absolute contains natural magnesium from seawater, and patented micro-encapsulated magnesium from biotechnology to promote perfect bioavailability and optimal effectiveness. It also combines vitamins from groups B and D to boost the assimilation of magnesium as well as its action in our body.

VITAMIN C

Vitamin C promotes stimulation of the immune system. It promotes iron absorption and is anti-oxidant. During pregnancy, it also guarantees the good performance of the placental membrane. A deficiency would therefore lead to an increased risk of premature birth.

It is found in red, yellow and orange fruits and vegetables but also in potatoes.

VITAMIN D

Vitamin D facilitates calcium absorption and bone mineralization. This vitamin is essentially produced by the body under the action of the sun's rays on the skin. It is found in fatty fish (salmon, mackerel, sardines) or in dairy products enriched with vitamin D.

VITAMINE B9

Vitamin B9, also called “folic acid”, has an essential role in the development of the fetal nervous system.

It is found in many common foods: hazelnuts, dandelion, spinach, green vegetables, strawberries, melon or lentils.

To supplement your vitamin B9 intake, it is strongly recommended that you have vitamin B9 tablets prescribed by your healthcare professional as soon as you plan to become pregnant and during the first three months of your pregnancy. This ensures that baby gets enough when he is forming his organs.

What food supplements are essential to support the health and beauty of pregnant women?

Dietary supplements can play a crucial role in filling nutritional gaps during pregnancy. Formulas rich in iron, calcium, magnesium, vitamins C, D and B9 are particularly recommended. For example, our Magnesium Absolute and Omega-3 Absolute are designed to provide optimal bioavailability and maximum effectiveness, thus supporting the health and beauty of pregnant women.

In practice, it is recommended that pregnant women drink 1.5 to 2 liters of water per day. Staying well hydrated during pregnancy helps prevent frequent urinary infections and constipation.

Avoid exciting drinks such as tea, coffee, soda and energy drinks which can cause heart rhythm disturbances in children. 

Splitting meals allows you to avoid digestive discomfort during pregnancy such as nausea, vomiting, disgust or acid reflux, etc.

The objective is to avoid overloading the stomach, but also to prevent it from remaining empty for too long (from lunch until dinner).

Splitting meals means introducing small snacks in addition to the three main meals (breakfast, lunch, dinner). The idea is therefore to reduce the amount of food eaten during the meal, and to add a snack at 10:00 a.m. or 4:00 p.m.

For example, if your lunch dish is hearty, save your dessert for a snack. This will reduce the feeling of heaviness in your stomach and make it easier to wait until dinner. To avoid cravings and hunger pangs, choose satiating foods such as oilseeds, nuts and dried fruits. Avoid fast sugars.

By eating this way, you will feel better, you will have more energy and you will promote reasonable weight gain.

How to maintain a good level of energy and general well-being through a suitable diet during pregnancy?

To maintain a good level of energy and general well-being, it is advisable to eat balanced meals and split them throughout the day. Nutrient-rich snacks, like dried fruits and nuts, can help stabilize blood sugar levels and prevent energy dips. 

A diet during pregnancy rich in fiber, protein and essential fatty acids also contributes to optimal well-being during pregnancy.

During pregnancy, certain dietary precautions must be taken to avoid infections such as toxoplasmosis, listeriosis and salmonellosis.

Here are our recommendations: 

• do not eat raw or lightly cooked meats (cold meats, raw milk cheeses, shellfish, sushi, etc.) 
• clean fruits and vegetables carefully and cook them well
• wash your kitchen utensils thoroughly
• respect the use-by dates
• wash your hands before preparing the meal or sitting at the table.

Pregnant woman menu 

A balanced menu for a pregnant woman might include green vegetables, lean proteins like chicken or fish, whole grains and fresh fruit. For example, a lunch could consist of a quinoa salad with a variety of vegetables, accompanied by a grilled salmon fillet and fruit for dessert.

Food for pregnant women 

Food for a pregnant woman should be rich in essential nutrients. Green vegetables, fruits, lean proteins, whole grains and dairy products are wise choices. It is also important to consume foods rich in omega-3 fatty acids, such as fatty fish and certain vegetable oils.

Meals for pregnant women 

Meals for a pregnant woman should be balanced and varied. An example meal could be vegetable soup as a starter, followed by a main course of grilled chicken with steamed vegetables and brown rice, and natural yogurt for dessert.

What food to eat in the first trimester of pregnancy?

In the first trimester of pregnancy, it is important to consume foods rich in folic acid (vitamin B9), such as green leafy vegetables, legumes and citrus fruits. Lean proteins, dairy products and whole grains are also essential to support the initial growth of the fetus.

What foods should a pregnant woman eat to have a beautiful baby?

To promote the baby's beauty and health, it is recommended to consume foods rich in vitamins and minerals, such as colorful fruits and vegetables, fatty fish rich in omega-3, and dairy products for calcium. A varied and balanced diet during pregnancy contributes to the harmonious development of the baby.

Foods forbidden when pregnant 

Certain foods should be avoided during pregnancy to prevent the risk of infection. These include raw or lightly cooked meats, cold meats, raw milk cheeses, shellfish and sushi. It is also advisable to limit caffeine consumption and avoid alcoholic beverages.

What foods should a pregnant woman avoid?

Foods to avoid for a pregnant woman include raw or undercooked meats, cold meats, raw milk cheeses, shellfish, sushi, and raw eggs. It is also recommended to limit caffeine consumption and avoid alcoholic beverages to prevent any risk to the fetus.