For many women, knowing whether they are pregnant or not is one of the crucial pieces of information during their pregnancy. However, few of them are prepared to significantly modify their eating habits 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're eating for two." While calorie needs during pregnancy gradually increase by about 300 calories per day, other equally important needs are also felt. Remember that your baby is growing and developing every day. Their nutritional needs are varied, and their only nutritional resources are directly linked to your own dietary and nutritional choices. The earlier you adjust your eating habits, the better it will be for you and your baby. All food groups play a role in your baby's development, and it's important to maintain a balanced diet throughout your pregnancy. Here are some tips to help you along the way.
Folic Acid
Research has shown that a diet rich in folic acid before and during the early stages of pregnancy can prevent neural tube defects (or cleft palate). The recommended daily intake is 400 micrograms. This can be achieved through the consumption of folate-enriched foods (such as cereals and other grains) and specific supplementation with vitamin B9 (alone or in a specific pregnancy complex). Additionally, food sources of folate such as legumes, leafy green vegetables, liver, citrus fruits, and citrus juices should be integrated into 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 adequate intake to avoid being in a deficit situation, which would be harmful to your own health. Calcium is easily found in sufficient quantity and quality in contemporary diets, particularly in cruciferous vegetables, fruits and vegetables, certain nuts, and also in certain sparkling waters.
The majority of the population in the Northern Hemisphere is deficient in vitamin D for part of the year, especially during pregnancy. As a reminder, vitamin D can be synthesized through regular exposure to sunlight. It then allows calcium to be fixed in the bones. During your pregnancy, regularly get sunlight by taking a short walk during your lunch break. While producing vitamin D, you'll also benefit from stretching your legs and getting some exercise!
Omega-3 Fatty Acids
For the fetus's micronutrient needs to be met, the boundary between the uterus and the placenta must be as effective as possible. This is the case when the omega-6/omega-3 ratio is less than 5 and when saturated and trans fat intakes are reduced. Additionally, Omega-3 fatty acids are essential for the fetal neuronal and retinal development. For the mother, adequate reserves and intake of omega-3 fatty acids will allow after childbirth to overcome postpartum blues and, especially during breastfeeding, to continue providing the baby with sufficient amounts of omega-3 fatty acids to support their intellectual and emotional development.
Omega-3s are found in nuts, soy, fatty fish, rapeseed oil, flaxseed oil, purslane, lamb's lettuce, etc. Due to the risk of heavy metal pollution, present in some fatty fish, prefer small fatty fish like herring, anchovies, mackerel, and sardines (1 to 2 times a week) and check the fishing areas, as some are more polluted than others. Consider eggs from the blue-white heart sector, rich in omega-3s, and supplement yourself with omega-3s with high-quality marine-origin supplements from EPAX or plant-based sources (such as flaxseed oil, for example).
Proteins
It is important to ensure protein intake during pregnancy to aid in the growth of new cells and the physical growth of the child. If you suffer from nausea and vomiting, or if you follow a strict vegetarian diet during pregnancy, you may have difficulty reaching the daily protein intake of 60 g. Known associations of cereals/legumes, often used by vegetarians, help easily increase protein intake. In case of nausea and vomiting, simple products like cheese, yogurt, soy in various forms (tofu, tempeh, cream, sprouts, etc.) are easily available sources of protein.
Caffeine
Limit or eliminate coffee and caffeine-containing beverages from your diet throughout pregnancy. Uncontrolled caffeine consumption by pregnant women has extremely harmful effects on pregnancy (miscarriage, low birth weight). There are two possible strategies: either stop caffeine consumption entirely throughout pregnancy or limit it to 1 cup per day, ensuring it contains less than 200 milligrams per day. Note that depending on whether you drink an espresso, Italian coffee, or filtered coffee, the caffeine content per cup is not the same. For added safety, consider decaffeinated or substitute preparations.
Alcohol
Alcohol consumption should be completely avoided during pregnancy. It is responsible for learning difficulties, mental retardation, and major congenital malformations in babies.
The Importance of Specific Supplementation
A vitamin, mineral, and omega-3 fatty acid complex is recommended almost systematically for any woman desiring pregnancy. It is important to check that it does not contain iron or vitamin A and that it is dosed in accordance with the specific recommended daily allowances for pregnant women.