A balanced diet during pregnancy
From the start of your pregnancy the question is that what to eat in
pregnancy, adopt a balanced diet without alcohol. Certain foods are
preferred because they provide vitamins and nutrients essential to your baby:
folate or vitamin B9 in early pregnancy, then calcium, vitamin D, iron, slow
sugars...
WHAT DIET DURING PREGNANCY?
A balanced diet is essential for your health and the good
development of your baby.
A balanced diet is eating:
·
five fruits and vegetables
a day;
·
bread, cereals and other
slow sugars with each meal according to your appetite;
·
dairy products three times
a day;
·
protein (meat, fish or
eggs), once or twice a day;
·
Water ad libitum.
It is also important to limit your intake of fat, salt and
sugary products.
In addition to the three main meals, you can introduce a
snack from the second trimester.
Eating well will make you feel better, have more energy and
promote reasonable weight gain. Depending on your state of health, your doctor
or midwife will give you personalized advice on adjusting your diet.
During your pregnancy, certain foods are preferred to
provide everything you and your baby need.
Folates: this is vitamin B9 (or folic acid).
Folic acid (vitamin B9), also known as folates, is essential
for your baby's growth. During the first weeks of pregnancy, it plays an
important role in the proper development of the nervous system of the embryo.
The necessary folate intakes can be provided by the daily
diet in fresh or canned or frozen fruits and vegetables (spinach, watercress,
lamb's lettuce, melon, nuts, chickpeas, chestnuts, dandelion, yeast), but are
often insufficient. Your doctor or midwife will prescribe a vitamin B9
supplement if possible before conception (at least 4 weeks before) and up to 12
weeks beforeamenorrhea.
Calcium is essential for building your baby's skeleton,
especially during the third trimester. If you do not provide enough, your baby
will not hesitate to draw from your own reserves. Dairy products (except those
made with raw milk) are the best source of calcium. Consume three dairy
products a day: milk, yogurt, cottage cheese, cheese ... You don't like dairy
products? Think of mineral water rich in calcium.
Vitamin D facilitates the absorption of calcium. This
vitamin is mainly produced by the body under the action of the sun's rays on
the skin. You will also find it in fatty fish (salmon, mackerel, and sardines)
or in dairy products enriched with vitamin D.
Iron is essential, especially at the end of pregnancy, to
avoid any risk of deficiency responsible for anemia. You will find it in
pulses, fish, and meat.
Carbohydrates are a source of energy and make up most of the
food for the fetus. Favor slow sugars (starchy foods, cereals, bread, pulses)
and make a habit of incorporating them into all your meals.
Discover ideas for varied seasonal menus to eat a balanced
diet all week long, in accordance with the nutritional guidelines of the
National Nutrition and Health Program.
Related article: 12 foods midwives recommend for a beautiful pregnancy
Food hygiene precautions necessary during pregnancy
Tips if you are not immune to toxoplasmosis
The toxoplasmosis contracted during pregnancy can be serious
to the fetus.
Here are some recommendations if you are not immune:
·
do not eat raw or
undercooked meats;
·
clean fruits and vegetables
thoroughly and cook them well;
·
wash your kitchen utensils
thoroughly;
·
don't forget to wash your
hands thoroughly before preparing the meal or going to the table;
·
Avoid gardening and contact
with cats.
Tips to prevent listeriosis during pregnancy
The listeriosis in pregnant women is often severe for the
fetus.
Here are some recommendations for avoiding listeria
contamination during pregnancy:
At home, everyone must watch:
·
the cleanliness of the
kitchen;
·
the cleanliness of the
refrigerator which must be adjusted to 3-4 ° C and regularly cleaned and
disinfected with bleach;
·
the separation between raw
products (meat, vegetables) and cooked or ready-to-eat foods;
·
respecting the consumption
deadlines (because the bacteria can grow at 4 ° C);
·
the careful cooking of
leftovers (which should not be kept for more than three days);
·
Washing vegetables and
aromatic herbs before use.
·
Avoid risky foods, especially
since the bacteria does not alter the appearance, smell or taste of food:
·
raw milk cheeses
(especially soft cheeses), cheese rind, grated cheese sold,
·
Cooked charcuterie
(rillettes, pâtés, foie gras, jelly products, etc.),
·
food served by the cup,
·
Smoked fish, raw fish, raw
shellfish, surimi, tarama…,
·
Raw sprouted seeds (soy…)
·
Minced meat, raw meat.
NO ALCOHOL DURING PREGNANCY
The alcohol istotally prohibited during your pregnancy.
Alcoholic substances easily cross the barrier ofplacenta and enter directly
into the blood system of the fetus.
Alcohol consumption during pregnancy: what are the risks?
Regardless of the dose drunk, the alcohol ingested by a
pregnant woman passes almost entirely into the blood of the fetus.
This can have irreversible effects on the baby. Sometimes
these are minor behavioral disorders (learning disabilities, adjustment ...)
called disorders caused by fetal alcohol (FASD).
In other cases, the child has fetal alcohol syndrome (FAS),
with severe developmental abnormalities, for example:
A malformation of the skull and face;
Stunted growth;
Behavioral and / or cognitive disabilities (mental
retardation, dyslexia, impaired oral language, dyspraxia, memory, attention
problems), observed in almost 50% of cases.
Alcohol absorption is harmful throughout pregnancy and there
has never been evidence of a threshold below which the risks are zero, hence
the recommendation "0 alcohol during pregnancy".
According to data from the 2017 Health Barometer, alcohol
consumption during pregnancy is not uncommon in France. Among the women
interviewed, pregnant at the time of the survey or mothers of a child under the
age of 5:
Almost 6 in 10 women said they had been informed of the
risks of alcohol consumption by the doctor or midwife following or having
followed them.
1 in 10 reported using alcohol occasionally during
pregnancy.
A lactating woman who drinks alcohol passes it on to her
baby through her milk. This can have harmful effects on the child's sleep and
development.
Hence the recommendation of zero alcohol during pregnancy
and lactation.
Who can help you not to drink alcohol during pregnancy?
If you are having difficulty with alcohol consumption, there
are solutions:
Talk to your doctor, gynecologist or midwife who can advise
you.
Your health insurance fund can give you the contact details
of the care structures.
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