Taking advantage of your child's desire to improve your food hygiene is both preparing your body for the future needs of your child, but also put the chances of your side to be in good shape throughout your pregnancy.
In order for the good resolutions to persist in the long term, during your pregnancy and beyond, it is important not to completely change your eating habits, but to make gradual changes as soon as you wish to be a child … of course, you are already taking to heart the role your diet plays in your vitality, your well-being and your balance! If this is not the case, add a big change per week among those below.
Make the most of your child's desire to stock up on vitamins, minerals and antioxidants with the fresh fruits and vegetables you choose fresh and seasonal.
At each meal and even as a snack, be sure to consume a fruit preferably raw and seasonal to enjoy all its nutritional benefits. If you choose the fruit juice version, squeeze even your fruit and do not delay to drink your homemade drink! The big fruit juices, whatever they are, do not involve real nutritional interests, in term of vitamins in particular. You can however opt for compotes, but again, prefer home versions that require very little preparation time. Cut the fire as soon as the fruits are cooked and always taste before adding sugar: fructose fruit is often enough to itself! Ideally count 3 servings of fruits a day.
Tip: for a portion of fruit count 1 apple, 1 pear, 1 orange, 1 nectarine, 1 peach but 2 kiwis, 3 plums, 3 clementines, 2 mandarins and 1 small bowl of red fruits!
For lunch and dinner, always eat vegetables in quantities at least equivalent to starchy foods. Ideally, always have at least one serving of raw vegetables a day: green salad, grated carrot, cucumber, white cabbage, tomatoes, etc. To fill up with vitamins, minerals, antioxidants and fiber, think of vegetable pies, woks, pan-fries, soups, vegetable juices, etc.
Proteins are absolutely necessary for the proper functioning of the body by participating directly in the construction and renewal of cells and tissues.
Fatty fish and seafood for their intake of omega-3, iodine and iron: tuna, trout, eel, sardines, herring or mackerel, sardines, cod, clams , periwinkles, mussels and cooked oysters
Red meats and poultry for their iron content: beef, veal, lamb, game, chicken and turkey and duck. Think also of offal (but consume moderately liver).
Hen Eggs: prefer chicken eggs fed flaxseed that will be rich in Omega-3 and for quality eggs, choose eggs of category 0 or 1: this corresponds to organic eggs or eggs of hens raised outside.
Tip: be sure to consume two protein sources per day: one at noon, the other at night
To benefit from all their nutritional assets, choose the least processed foods possible
- Legumes, also called "pulses": lentils, split peas, chickpeas, white beans, red beans.
- Algae such as wakame, nori and konbu.
For soy products (tofu, seitan, tempeh, textured soy protein, soybean steaks, etc.), it is recommended to limit one product per day during pregnancy and 'feeding with milk.
One woman out of two has Vitamin B9 intake of less than 2/3 of the recommended nutritional intake, so that gynecologists and PNNS (Plan National Nutrition Santé) recommend folic acid supplementation (the other name for Vit B9). from the beginning of pregnancy, and often even from the desire of pregnancy. So many arguments for already filling up on Vitamin B9 if you want a child soon!
Beyond the food supplements that you will certainly be prescribed, you will find Vitamin B9 in a multitude of foods. The richest in folic acids are:
- Dark green vegetables: spinach, chard, butter beans, asparagus, Brussels sprouts, avocado, broccoli, romaine lettuce, watercress, etc.
- Legumes: red and white beans, chickpeas, split peas and lentils.
- Orange fruits: oranges, clementines, mandarins, melon.
Writing : Claire Dawn Doray, Dietician-tobaccologist