Nutrition during pregnancy: 5 essential rules

During the 9 months of pregnancy, a varied and balanced diet not only covers your nutritional needs, but also those of your baby. Vitamins, proteins, fatty acids, trace elements, antioxidants and other nutrients should all be part of your menu to ensure harmonious growth.

In this article, discover the 5 essential rules for making the right choices during your pregnancy!

Proteins, lipids and carbohydrates are essential to our daily diet. They serve as energy reserves for our organism, but also to ensure the proper development of the foetus.  

PROTEINS 

Protein requirements increase during the third trimester of pregnancy. 

They are mainly found in meat, fish, legumes, cooked eggs and wholegrain cereals.  

When it comes to meat, opt for poultry and limit other meats such as pork, beef, veal, mutton, lamb and offal. Remember to alternate meat, fish, eggs and legumes during the week.

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 fetal brain development.

Choose rapeseed oil, walnut oil (rich in Omega-3) and olive oil. They should be consumed every day, but in small quantities (two tablespoons a day) and avoiding high-temperature cooking. 

Oily fish such as sardines, mackerel, herring and salmon are rich in Omega-3. They are therefore useful for fetal brain development. They are recommended twice a week. Some fish may contain pollutants, so it is advisable to vary the species and not exceed the recommended dose. 

If you don't get enough omegas from your diet, you can use dietary supplements.

Our Absolu Oméga-3 provides a high dose of omega-3 from microalgae. This expert formula is titrated in DHA and EPA, and contributes to the proper formation of vital organs such as the brain and eyes. 

Omega-3s of plant origin avoid the consumption of controversial substances found in some fish. 

GLUCIDS 

Carbohydrates are a source of energy and make up the bulk of the fetus's diet. 

Give priority to slow sugars (starchy foods, wholegrain cereals, bread, pulses) and get into the habit of including them in all your meals. For this food category too, opt for organic produce wherever possible.

Eating complex carbohydrates makes you feel fuller after a meal. It helps avoid cravings, hyperglycemia and hypoglycemia.

Limit your intake of simple carbohydrates as much as possible: candy, chocolate, sodas, sweetened drinks, ice cream....

In fact, 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 (diabetes, obesity), cardiovascular or cognitive (language, memory, learning) problems.

During pregnancy, the need for vitamins and minerals increases from the third trimester onwards. These nutrients are essential to the functioning of our body. They play a vital role in all the body's biochemical processes: they regulate metabolism, facilitate energy release, and play an important role in bone and tissue synthesis.

IRON : 

Iron helps combat anemia. It prepares your body for blood loss during childbirth and promotes better recovery. 

The most iron-rich vegetables are peas, parsley, lentils, dandelion, purslane, white and kidney 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. Eat three dairy products a day: milk, yoghurt, fromage frais, cheese... If you don't like dairy products, consider calcium-rich mineral water.

MAGNESIUM : 

During pregnancy, a healthy intake of magnesium is an effective way to combat fatigue, nervousness and pregnancy-related aches and pains. In particular, it helps reduce spasms, pain and cramps. A good magnesium intake is also essential for fetal development. This mineral is involved in building the skeleton and the muscular and cerebral systems. 

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

Our Absolu de Magnésium contains natural magnesium from seawater, and patented micro-encapsulated magnesium from biotechnology to promote perfect bioavailability and optimum effectiveness. It also combines group B and D vitamins to boost magnesium assimilation and its action in the body.

VITAMIN C : 

Vitamin C stimulates the immune system. It promotes iron absorption and is an antioxidant. During pregnancy, it also ensures that the placental membrane remains intact. A deficiency would therefore entail an increased risk of premature delivery.

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 essentially produced by the body through the action of sunlight on the skin. It is found in fatty fish (salmon, mackerel, sardines) and vitamin D-enriched dairy products.

VITAMIN B9 :

Vitamin B9, also known as folic acid, plays an essential role in the development of the fetal nervous system.

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

To supplement your vitamin B9 intake, we strongly recommend that your healthcare professional prescribe vitamin B9 tablets as soon as you plan to become pregnant, and during the first three months of your pregnancy. This will ensure that your baby receives a sufficient quantity as he forms his organs.

In practice, we recommend that pregnant women drink 1.5 to 2 liters of water a day. Staying well hydrated during pregnancy helps prevent frequent urinary tract infections and constipation.

Avoid stimulating drinks such as tea, coffee, soft drinks and energy drinks, which can cause heart rhythm problems in children. 

Meal splitting helps to avoid digestive problems during pregnancy, such as nausea, vomiting, disgust or acid reflux...

The aim is not only to avoid overloading the stomach, but also to prevent it remaining empty for too long (from lunch to dinner).

Meal splitting means introducing small snacks to complement the three main meals (breakfast, lunch and dinner). The idea is to reduce the amount of food taken during the meal, and add a snack at 10:00 or 16:00.

For example, if you have a hearty meal for lunch, save your dessert for a snack. This will reduce the feeling of heaviness in your stomach and make it easier to wait until dinner. To avoid hunger pangs, opt for satiating foods such as oilseeds, nuts and dried fruit. Avoid fast sugars.

Eating this way will make you feel better, give you more energy and help you put on a reasonable amount of weight.

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 meats, raw-milk cheeses, shellfish, sushi, etc.). 
• clean fruits and vegetables thoroughly and cook them thoroughly
• wash your kitchen utensils thoroughly
• respect use-by dates
• wash your hands before preparing or eating.