August 16, 2022

The '' more '' of the pregnant woman's diet

More iron
Iron requirements are particularly high during the last six months of the pregnancy, in order to respond to the increase in the volume of the blood of the mother and the fetus. Significant anemia increases the risk of preterm birth and low birth weight.
A food providing enough meat (and also fish) every day, especially beef and veal, eggs, spinach, pulses, dried fruits and oilseeds can satisfy iron requirements.
If the future mother had little iron reserves before the pregnancy or if she has a food restrictive with little or no meat, the doctor will prescribe an iron supplement.

More folic acid
Folic acid or vitamin B9 plays an essential role in embryonic and fetal development: this is why the needs increase by 30%, and that from the conception. A deficiency of vitamin B9 exposes to the risks of prematurity, of retardation of fetus growth and especially to risks of malformation in the vertebral column.
The risk of vitamin B9 deficiency is higher when taking contraceptive pills, tobacco and alcohol. A food rich in folic acid contains many leafy vegetables (salads, spinach, endives ...), but also citrus fruits, corn, melon, lentils, corn, chickpeas, eggs ...

More vitamin D
Vitamin D requirements are doubled during the pregnancy, to deal with bone mineralization. The main source of vitamin D is solar radiation.
Women are frequently deficient at the end of pregnancy, especially in winter and early spring. That's why a supplement is necessary.

More calcium
The fetus accumulates 30 g of calcium in its skeleton during its development: hence the need for the mother to provide enough.
It is recommended to consume 3 or 4 dairy products a day: milk, dairy products and cheese are the richest foods in calcium and the best assimilated of our food. They are rich enough that it is not necessary to take supplements.

More essential fatty acids
Of the essential fatty acids compulsorily brought by thefood - the body is unable to manufacture them - omega 3s are particularly important during the pregnancy. They intervene in the development of the brain, the nervous system and the retina during the fetal period and even after birth.
It is essentially fish products that contain this particular fatty acid: it is therefore recommended to eat fish * at least twice a week, to be supplemented with a daily tablespoon of rapeseed oil or nuts for salads. .

* Marlin, swordfish, siki are not recommended during the pregnancybecause of their mercury content 

Body Exercises for 4-6 months pregnant (August 2022)