Eat well while waiting for baby
Eat five times a day
Now you are entitled to three real meals plus two snacks, one in the morning and the other in the afternoon. This rhythm has the advantage of limiting the risk of hypoglycemic discomfort as well as digestive disorders.
At lunch and dinner, consume a crudity seasoned with vegetable oil, an animal protein (meat, fish or egg) accompanied alternately by starchy foods and green vegetables. Finish with a dairy product and a fruit. No good table without bread, it's even more true during your pregnancy!
For snacks, cereal and dairy products as well as fruits are recommended.
Outside these times, avoid the sweet products responsible for cravings.
Warning ! Below 1500 kcal a day, the fetus is in danger.
Eat balanced
The proteins : real engines for the development of the embryo. They must represent 12 to 15% of the calories absorbed during the day. They are found in meat, fish, eggs, pulses and cheeses.
Carbohydrates : for the weight of your future baby. Half of your daily ration must have one. These are all "fast" and "slow" sugars: honey, fruits, rice, potatoes ...
Lipids : vital for its brain development. The right proportion is between 30 and 35% of your food daily. They must be for two thirds of animal origin (raw butter, meat, eggs and dairy products) and vegetable for the remaining third (rapeseed oil, nuts, soya).
Vitamins and minerals
The iron : a deficiency can cause a premature birth. Many foods are rich in iron: meat and especially offal (pork liver), fish but also parsley, lentils, dried figs and obviously ... spinach!
Calcium for his bones and yours. Calcium also reduces the risk of baby blues after birth. Nutritionists recommend that you take between 900 and 1200 mg per day, the equivalent of four large bowls of milk.
Vitamin D : to fix the calcium, so to consolidate his skeleton. Fish such as herring, salmon or mackerel contain a lot.
Vitamin C : for the development of tissues. To reach the recommended 120 mg per day, consume plenty of fruit, especially blackcurrant juice and kiwis. Vegetables, spinach and cauliflower top the list of foods that contain them.
Attention to weight gain
Between 9 and 12 kilos: this is ideally what you have the right to take during your pregnancy. In reality, these numbers vary depending on your initial weight.
Do not make the habit of making gargantuan meals on the pretext that you are pregnant. The risks of diabetes and high blood pressure due to high caloric foods are real.
There is no question of starting yourself in a diet either. This is not the time to be deficient in anything. In short, eat everything but in reasonable quantities.
Foods to avoid
If you are not immune to toxoplasmosis, you will need to monitor your food and perform a blood test every month. This disease is due to a parasite contained in meat, and some animals are carriers. Contamination can occur through the absorption of raw or blue meat (especially mutton) or by eating poorly washed fruits or vegetables. Also avoid contact with cats.
Listeriosis is also dangerous for the fetus. To avoid: cheeses with raw milk and some cold meats such as rillettes or pâté.
Obviously, alcohol is formally discouraged. Even a glass of wine is not good for your baby.
