9 foods for a healthy pregnancy!

During pregnancy it is particularly important to fill up on energy, vitamins and minerals because your needs increase to accompany the development of your baby. The way you eat will affect your mood, your well-being, and especially your health. For you, we have carefully selected 9 foods that are particularly interesting during your pregnancy.

Oily fish to fill up on Omega-3

Salmon, sardines, mackerel, herring and anchovies are among the so-called “fatty” fish. These essential lipids, the Omega 3, have a very important role. They help to fight against depression, against mood disorders, and especially they are powerful anti-allergic and anti-inflammatory. Fatty fish contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are involved in the development of the brain and the retina. We advise you to prefer small fish that are less contaminated such as sardines or mackerel. For a complete review of fatty fish and their alternatives during pregnancy, you can consult our article on the subject.

Vegetables and legumes, for the transit against cramps

Vegetables and legumes are foods you should not forget during your pregnancy. In addition to being rich in fiber, they are full of vitamins. They also contain calcium of good bioavailability, potassium and magnesium to fight against cramps, which are often frequent and annoying for pregnant women. Red or white beans, chickpeas and lentils are your choice! Note that flageolets, beans and lentils can easily be found pre-cooked in cans or frozen; it’s practical and they keep all their interesting nutrients. There are also pastes made from legumes, or chickpea flours, excellent for making pancakes or incorporating into a pie crust.

Eggs, rich in protein and choline, whose needs are increased during pregnancy

We often tend to forget them, but eggs are excellent for varying your animal protein intake. They contain essential amino acids and B vitamins, in particular choline, which is needed more during pregnancy. Choline is beneficial for the cerebral development of the fetus and is particularly interesting for your spine, which is in great demand during this period. The egg yolk is a good source of choline. On average, one egg provides 125 mg of choline, knowing that you need at least 450 mg/day to cover your needs. Good to know, isn’t it? We suggest you a recipe for egg and spice cream, to treat yourself with a delicious and healthy dessert.

Meat products to avoid anemia during pregnancy

Meat should be part of your diet. In addition to providing you with proteins of good biological value with all the essential amino acids, they help cover your needs in iron, choline, and B vitamins. Meat contains iron with a good absorption coefficient, which prevents anemia. Several studies have shown that a poor iron status during pregnancy can increase the risk of premature delivery. In general, white meat is preferable to red meat, which is often more fatty.

Dairy products, very complete foods for pregnant women

Protein, Calcium, Phosphorus, Magnesium, Vitamins of the B group, Zinc… dairy products participate actively in the coverage of your needs as a future mother. For example, you can accompany a glass of semi-skimmed milk with some nuts or a plain yogurt with one of our gourmet bars for a snack. Good to know: fermented yogurts enriched with probiotics in particular are beneficial to the balance of your microbial flora and have beneficial effects on constipation.

Oleaginous fruits to avoid pregnancy cravings

To cover your daily needs, almonds, walnuts, hazelnuts or even unsalted pistachios eaten in reasonable quantities are your health allies. They provide fiber, magnesium, antioxidants and Omega-3 polyunsaturated fatty acids. Think about them for your pregnancy snacks.

Walnut oil, a cocktail of antioxidants

Walnut oil is a real cocktail of antioxidants particularly adapted to pregnancy. It is one of the richest oils in Omega 3 (11.9 g/100 g). To take advantage of all its benefits, consume it raw by incorporating it into your raw vegetable salads, for example. Choose preferably an oil resulting from the organic farming, extra virgin, and pressed with cold.

The avocado, for the transit and the cardiovascular health

The avocado, this oleaginous stone fruit, considered as “fatty food” and sometimes banned from your diet due to preconceived ideas. However, it is excellent for your health, in all trimesters of pregnancy, also for young mothers and nursing mothers. Its richness in monounsaturated fatty acids (Omega 9) makes it a cardiovascular protector and prevents certain metabolic diseases. Know that the avocado is also a very digestible food which supports the intestinal transit since it is source of fibres. However the transit can be slowed down during the pregnancy. It will also be beneficial to you because of its antioxidant action (Vitamin C) and its content in vitamin B9, but also in Potassium. So don’t be afraid if you feel like eating avocado, it’s a food that helps to cover your needs.

Fish liver oil rich in EPA and DHA

The fish liver oil, not very glamorous, I grant you, but it is nevertheless an essential health ally… It contains antioxidant vitamins (E and A), Vitamin D, and Omega 3. It also has a good balance in EPA and DHA. It is particularly interesting if you do not consume fish at all, 1 tablespoon meets your needs in Omega 3, Vitamin D and Vitamin A.

Here is a non-exhaustive list of foods to add to your menu as often as possible to live well during your pregnancy or post partum. Pregnancy is an ideal time to adopt good habits in the composition of your menus. But above all, don’t forget to listen to your body and your needs, and don’t be afraid to allow yourself a few indulgences that are so beneficial for your morale…

 

Bibliography:

BJARNODOTTIR Adda, 2018, 13 foods to eat when you’re pregnant

DR LAU Kevin, 2013, Guide essentiel sur la scoliose et une grossesse sans complications : Mois après mois, apprenez tout ce qu’il faut savoir pour prendre soin de votre colonne vertébrale et de votre bébé

MIRGHAFOURVAND Mojgan et al. 2016, The Effect of Probiotic Yogurt on Constipation in Pregnant Women : A Randomized Controlled Clinical Trial

ARNAULT Nathalie et al.2013, Nutrinet Santé. Table de composition des aliments

BARGIS Patricia, en collaboration avec Dr Laurence LEVY-DUTEL, 2012, Le grand livre des aliments. Groupe Eyrolles

SCHOLL Theresa O. REILLY Thomas, Février 2010, The journal of nutrition, Anemia, Iron and Pregnancy Outcomme Vol. 130, Issue 2

ANSES, Table Ciqual [en ligne] Disponible sur : https://ciqual.anses.fr/

Justine Pointin

Justine Pointin

Justine est la Diététicienne-nutritionniste de La fabrique des mamans. Sa passion pour la nutrition est précoce puisqu'elle date de ses 13 ans ! Elle est titulaire d'un DUT Génie biologique spécialisation diététique et d'un Master Sensorialité des aliments et innovation agroalimentaire. Justine reçoit également en consultation à la Maison de santé de Vern-sur-seiche (35).

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