Pregnancy: Healthy Lifestyle and Diet, What to Know

A slogan for diet during pregnancy ? Not “eating for two”, but “eat two times better”!

1 pregnancy: healthy lifestyle and diet, what to know
2 pregnancy and food hygiene

3 tobacco, alcohol, drugs and pregnancy: say stop!

The diet of the pregnant woman

Between each and other advice, it is not always easy to navigate!
In fact, recommend a balanced pregnancy diet, rich in fruits and vegetables, may be sufficient. But we must also look at the composition of meals.

It is recommended to eat enough and distribute your contributions in calories over three main meals: breakfast, lunch and dinner. A snack or two in the day is recommended to allow more light meals that will facilitate digestion.

  • Proteins

They are found in meats, fish, eggs, dairy products. With the proteins of plant origin, they are indispensable to the manufacturing and development of tissues and organs of the baby. Consumption of dairy products is a “reserve” in calcium essential to the consolidation of its skeleton.

  • Carbohydrates

Bread, pasta, rice, beans are necessary for the development of the baby. Taken in reasonable quantities, you will not grow, but beware of the accompaniments: sauces, cheese and other toppings are sometimes treacherous, to enjoy with moderation!

  • Lipids

We find them in oils and butter, but also in the fish rich in omega-3 (sardine, mackerel, salmon). Lipids are active in the construction of the nervous system and the brain. Reasonable consumption is sufficient to cover all your contributions during pregnancy.

Vitamins and minerals

In addition to the consumption of proteins, carbohydrates, lipids, which are the nutrients in food, the pregnant woman should focus particularly on certain vitamins and minerals. And think about drinking enough and regularly!

  • Iron

It will contribute to the formation of red blood cells that carry the oxygen to our cells: in other words, it allows the formation of the blood mass of the baby. A slight iron deficiency is very common in pregnant women: don’t worry, supplementation is enough to resolve the problem!

  • Vitamins

They are found mainly in fruits and vegetables. They stimulate your tone and promote transit.

  • Folate (vitamin B9 or folic acid) play a major role in the prevention of malformations of the foetus.
  • Vitamin D is essential for the bones of the baby since it promotes the absorption of calcium.It is synthesized by the body through exposure to the Sun, and is present in some foods fish (sardines, salmon, tuna, produced enriched… dairy). But in all cases, it is very common that a supplementation will be prescribed.

 

Hydration

Water is not only vital, but also facilitates the transit and reduces the risk of constipation and urinary infection during pregnancy…
In the fetus, water represents 90% of the body weight and is essential to its development. It is recommended to drink 1.5 litres of fluid per day.
Choose water, no sugar added fruit juices and herbal teas.

Pregnant and vegetarian

If you are vegetarian, your diet during pregnancy is no different in terms of contributions. The protein will be provided by cereals, legumes (beans, beans, lentils), seeds (walnuts, chataignespois chick), eggs and dairy products. A balanced combination of food at every meal (dairy, grains and legumes) will allow you to cover your needs and those of the baby.

 

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