How to adapt your diet during pregnancy?

Nutrition during pregnancy that is varied and balanced not only meets your nutritional needs but also those of your baby. Vitamins, proteins, fatty acids, trace elements, antioxidants, and other nutrients should therefore be part of your meals to allow for harmonious growth.

In this article, discover the 8 essential rules for making the right food choices during your pregnancy, as well as dietary supplements for women!

Proteins, lipids, 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, prioritize poultry and limit other meats such as pork, beef, veal, mutton, lamb, and offal. Consider alternating during the week between meat, fish, eggs, and legumes.

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 the development of the fetus's brain. 

Prefer rapeseed oil, walnut oil (rich in Omega-3), and olive oil. They should be consumed daily, but in small amounts (two tablespoons per day) and avoiding high-temperature cooking.

Fatty fish such as sardines, mackerel, herring, or salmon are rich in Omega-3. They are therefore beneficial for the development of the fetus's brain. They are recommended twice a week. Some fish may contain pollutants, so it is advised to vary the species and not exceed the recommended dose.

If your diet during pregnancy does not provide enough Omega intake, you can use dietary supplements.

Our Absolute Omega-3 provides a high dose of omega-3 derived from microalgae. This expert formula is rich in DHA and EPA, contributing to the proper development of vital organs such as the brain and eyes.

Plant-based Omega-3s help avoid the consumption of controversial substances found in some fish.

CARBOHYDRATES 

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

Favor slow-release sugars (starchy foods, whole grains, bread, dried vegetables) and make a habit of including them in all your meals. For this category of foods as well, prefer organic if possible.

The consumption of complex carbohydrates provides a feeling of fullness after the meal. It helps to avoid cravings and states of hyperglycemia and hypoglycemia.

Limit your consumption of simple carbohydrates as much as possible: candies, chocolate, sodas, sugary drinks, ice creams….

Indeed, added sugar is not only harmful to the mother (weight gain, diabetes), but can also be harmful to the fetus, which then has an increased risk of developing metabolic problems (diabetes, obesity), cardiovascular issues, or cognitive problems (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 their diet during pregnancy. Include foods rich in essential nutrients such as 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 the fetal brain development. A balanced and varied diet during pregnancy provides all the necessary elements 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 vital functions in all biochemical processes of the body: they regulate metabolism, facilitate the release of energy, and ensure 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 red 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 from raw milk) are the best source of calcium. Consume three dairy servings per day: milk, yogurt, cottage cheese, cheese... If you don't like dairy products, consider mineral waters rich in calcium.

MAGNESIUM

During pregnancy, good magnesium intake helps effectively combat fatigue, nervousness, and pregnancy-related discomforts. It notably helps reduce spasms, pain, and cramps. Adequate magnesium intake is also essential for the development of the fetus. This mineral is involved in the construction of the skeleton and the muscular and brain systems.

You can consume oilseeds (nuts and seeds), dark chocolate, or magnesium-enriched waters.

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

VITAMIN C

Vitamin C promotes the stimulation of the immune system. It enhances iron absorption and is antioxidant. During pregnancy, it also ensures the proper maintenance of the placental membrane. A deficiency would therefore increase the risk of premature birth.

It is found in red, yellow, and orange fruits and vegetables, as well as in potatoes.

VITAMIN D

Vitamin D facilitates calcium absorption and bone mineralization. This vitamin is mainly produced by the body under the action of sunlight 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," plays an essential role in the development of the fetus's nervous system.

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

To supplement your intake of vitamin B9, it is strongly recommended to 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 the baby receives a sufficient amount while forming its organs.

Which dietary 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 Absolu de Magnésium and our Absolu Oméga-3 are designed to offer optimal bioavailability and maximum efficacy, thus supporting the health and beauty of pregnant women.

In practice, pregnant women are advised to drink 1.5 to 2 liters of water per day. Staying well hydrated during pregnancy helps prevent frequent urinary tract infections and constipation.

Avoid stimulating drinks such as tea, coffee, sodas, and energy drinks that can cause heart rhythm disorders in children. 

Splitting meals helps to avoid digestive discomforts during pregnancy such as nausea, vomiting, aversions, or acid reflux...

The goal is to avoid overloading the stomach, but also to prevent it from remaining empty for too long (from lunch to 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 consumed during the meal and to add a snack at 10:00 AM or 4:00 PM.

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

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

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

To maintain a good level of energy and overall well-being, it is recommended to consume balanced meals and to divide them throughout the day. Nutrient-rich snacks, such as dried fruits and nuts, can help stabilize blood sugar levels and prevent energy drops. 

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 undercooked meats (cold cuts, raw milk cheeses, shellfish, sushi, ...) 
• carefully clean the fruits and vegetables and cook them thoroughly
• wash your kitchen utensils carefully
• respect the expiration dates
• wash hands before preparing the meal or sitting down to eat.

Menu for pregnant women 

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

Pregnant woman food 

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.

Pregnant woman's meal 

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

Food forbidden during pregnancy 

Some foods should be avoided during pregnancy to prevent the risk of infection. These include raw or undercooked meats, cold cuts, cheeses made from raw milk, 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 cuts, unpasteurized 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.