For many women, the fact of knowing whether they are pregnant or not is one of the most important pieces of information about their pregnancy. But few of them are prepared to significantly change their eating habits in order to give themselves the best chance of experiencing the most harmonious pregnancy possible. We've all heard the old saying that when you're pregnant "you are eating for two". While calorie requirements during pregnancy gradually increase by about 300 calories per day, other equally important needs manifest themselves. Remember that your baby is growing and developing every day. Its nutritional needs are very varied and its own nutritional resources are directly related to your own food and nutritional choices. The sooner you adapt your eating habits, the better it will be for you and your baby. All food groups play a role in the development of your baby, and it is important to maintain a balanced diet throughout your pregnancy. Here are some tips to help you along the way.
Research has shown that a diet rich in folic acid before and then from the start of pregnancy can prevent neural tube defects (or cleft lip). The recommended daily intake is 400 micrograms. They can be achieved with folate fortified foods (cereals and other seeds) and a specific vitamin B9 supplementation (alone or in a special pregnancy-specific formula). In addition, dietary sources of folate such as legumes, green leafy vegetables, liver, citrus should be included as part of the daily diet.
Calcium and vitamin D
It is important to have a diet rich in calcium and vitamin D to ensure the development of your baby's bones and teeth. Although the calcium needs of a pregnant woman do not increase, it is important to ensure regular intakes of calcium in order to not get into a deficit, which would be harmful to your own health. You can easily find calcium in sufficient quality and quantity in contemporary food, especially in cruciferous vegetables, fruit and vegetables, some oil seeds and also in some carbonated waters.
The majority of the population of the northern hemisphere is in a vitamin D deficit for part of the year, and even more during pregnancy. Remember that vitamin D can be synthesized through regular exposure to sunlight. It then enables calcium binding in the bones. During your pregnancy, regularly take in some sunshine by taking a walk during your lunch break. While you produce vitamin D, you can take the opportunity to stretch your legs and do a bit of exercise!
For the micronutrient needs of the foetus to be met, the boundary that exists between the uterus and the placenta needs to be as efficient as possible. This is the case when the omega 6/omega 3 ratio is less than 5 and the intake of saturated and trans fats is reduced. In addition, Omega 3s are essential for the neural and retinal development of the foetus. For the mother, sufficient reserves and intakes of omega 3 will help her to get over the baby blues after giving birth but especially, in the case of breastfeeding, they will continue to provide the baby with adequate amounts of omega 3 fatty acids in order to continue their intellectual and emotional development.
Omega 3 is found in nuts, soy, fatty fish, rapeseed oil, flax, purslane, lamb's lettuce etc. Because of the risk of pollution by heavy metals, which are present in some fatty fish, try to eat smaller fatty fish such as herring, anchovies, mackerel and sardines (1-2 times a week) and check the fishing areas as some of them are more polluted than others. Think about eating "bleu blanc cœur" label eggs, which are rich in omega 3 and supplement yourself with omega 3 with EPAX quality supplements of marine, or even vegetal origin (derived from flax oil for example).
It is important to ensure a protein intake during pregnancy to help the growth of new cells and the child's physical growth. If you suffer from nausea and vomiting, or if you are following a strict vegetarian diet during the pregnancy, you may find it difficult to reach the daily protein intake of 60 g. Cereal/legume combinations are well known vegetarians and make it possible to easily increase the protein intake. If you experience nausea and vomiting, simple products such as cheese, yoghurt, different forms of soy beans (tofu, tempeh, cream, seed corn, etc.) are readily available sources of protein.
Restrict or stop your coffee intake and the your intake of the caffeine contained in certain drinks throughout the pregnancy. Uncontrolled caffeine consumption by pregnant women has an extremely harmful effect on the pregnancy (miscarriages, low birth weights, etc.). 2 possible strategies: either stop drinking coffee throughout the entire pregnancy, or limit yourself to one cup per day ensuring that it contains less than 200 milligrams of caffeine per day. Be careful, the rate of caffeine per cup is not the same depending on whether you take an espresso, an Italian coffee or a filter coffee. For greater safety, consider drinking decaffeinated coffee or substitution preparations.
The consumption of alcohol should be avoided completely during pregnancy. It is responsible for learning difficulties in children and mental retardation and major congenital malformations in babies.
The benefits of supplementation
A vitamin and mineral complex, rich in omega 3 fatty acids is almost always recommended to any woman wishing to become pregnant. However, the Synergia laboratory has developed Sérénité Grossesse, a dietary supplement that provides a number of essential nutrients from pre-conception through to breastfeeding. Easy to use, one capsule per day provides the essential nutrients for proper development of the foetus in addition to a balanced diet rich in fruit and vegetables, protein and omega 3 fatty acids.