I started to lose a lot of weight during my first pregnancy. After the first three months, once the urge to vomit had passed, my husband decided to fill me up by tucking into my bag and into my pockets Galak tablets, Balisto and all sorts of sweets that I thought it was important what to eat in pregnancy to gain weight and keep energy throughout the day.
In all good faith, I was convinced that we had to follow the expression “eat for two” to the letter!
The local baker has become my best friend (I even had a loyalty card) and I had my daily habits at Starbucks downstairs from my work (where I ate a cheesecake every day to taste it…).
Result of the races, I curled gestational diabetes at 6 months of pregnancy, I gained 22kg and my little Joseph weighed 4kg700 at birth…
I certainly owe it to my long daily walks and my passion for fruits and vegetables to have avoided all the other complications that such a diet could have caused.
I still learned from my mistakes and during my second pregnancy, I consulted a nutritionist who gave me great advice that I would like to share with you today.
Why is healthy eating during pregnancy so important?
During pregnancy, your body needs additional nutrients, vitamins and minerals. You need an additional 350 to 500 calories each day during the 2nd and 3rd trimesters (1). However, contrary to what I thought, these calories should not be provided by slices of cheesecake or pains au chocolat!
A diet that lacks key nutrients can negatively affect your baby’s development, even long after birth (2).
Poor eating habits and excessive weight gain can also increase the risk of gestational diabetes and birth complications (3).
In summary, eating healthy, nutritious foods will help keep you and your baby healthy.
It will also be much easier to lose your pregnancy pounds after giving birth.
To help you adopt a healthier diet for you and your baby, here is the list of 12 highly nutritious foods that are recommended to eat when you are pregnant:
1. Dairy products:
During pregnancy, you should consume extra protein and calcium to meet the needs of the growing fetus (4).
Dairy products contain two types of high quality protein: casein and whey.
Dairy products are the best dietary source of calcium and provide large amounts of phosphorus, various B vitamins, magnesium and zinc.
Yogurt, and especially Greek yogurt, is particularly good for pregnant women (5).
They contain more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support and protect your digestive system (6).
Those who are lactose intolerant may still be able to tolerate yogurt, especially yogurt that contains probiotics (7).
Taking probiotics during pregnancy can reduce the risk of complications such as pre-eclampsia, gestational diabetes, vaginal infections and allergies (8).
2. Legumes:
This food group includes lentils, peas, beans, chickpeas, split peas, beans and peanuts.
Legumes are great sources of fiber, protein, iron, folic acid (B9) and calcium, everything the body needs most during pregnancy.
Folate is one of the B vitamins (B9). They are very important for the health of the mother and her fetus, especially during the first trimester.
However, most pregnant women don’t get enough (9).
Lack of folate has been linked to an increased risk of neural tube defects and babies who are underweight at birth.
Folate deficiency can also increase your baby’s exposure to infection and disease during the first years of life (10).
Legumes contain high amounts of folate. A single cup of lentils, chickpeas or red beans can provide 65 to 90% of the recommended intake for a pregnant woman (11).
3. Sweet potatoes:
Sweet potatoes are very rich in beta-carotene, a plant compound that is converted to vitamin A by our bodies.
Vitamin A is essential for growth, as well as for the constitution of cells and tissues. It is very important for the development of a healthy fetus (12).
Pregnant women are generally advised to increase their vitamin A intake by 10 to 40% (13).
Sweet potatoes are a great source of beta carotene. About 100 to 150 grams of cooked sweet potatoes will provide you with the full recommended amount of vitamin A for a day (14).
4. Some fatty fish:
Oily fish such as salmon, herring, mackerel, tuna and sardines are very rich in Omega-3, essential fatty acids.
Most people, including pregnant women, do not get enough (15).
However, omega-3 fatty acids are essential during pregnancy.
They are found in large quantities in fatty fish, and they participate in the construction of the brain and eyes of the fetus (16).
The problem is that pregnant women are advised to limit their consumption of fish to twice a week (<340 g per week), due to the mercury and other contaminants they contain.
However, studies have shown that pregnant women who eat fatty fish two to three times a week get the recommended amount of omega-3 in their blood (17).
Try to eat good quality canned sardines and mackerel and fresh wild fish regularly.
5. Eggs:
Eggs are one of the best health foods because they contain almost all of the nutrients your body needs.
A large egg contains 77 calories, as well as very good protein and fat. It also contains a lot of vitamins and minerals.
Eggs are a great source of choline. Choline is essential for many organs, including the development of the brain and the immune system (18).
Too little choline intake during pregnancy can increase the risk of neural tube defects and possibly lead to weaker development of certain brain functions (19).
A single whole egg contains about 113 mg of choline, which is ¼ of the recommended daily allowance for pregnant women (450 mg) (20).
6. Broccoli and green leafy vegetables:
Broccoli and green leafy vegetables, such as kale, kale, kale and spinach, contain many nutrients that pregnant women need:
fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folic acid and potassium.
They are also very rich in antioxidants and strengthen the immune system and digestion (21).
Because of their high fiber content, these vegetables can also help prevent constipation, which you may experience, since it is a very common phenomenon in pregnant women (22)!
7. Lean meat:
Beef, pork and chicken are great sources of good quality protein.
Beef and pork are also rich in iron, choline, and vitamin B – which you should consume in higher amounts during pregnancy.
You also need to consume more iron, as your blood volume increases. This is particularly important during the third trimester of pregnancy (23).
It can be difficult to cover your extra iron needs only with food, especially since many pregnant women develop an aversion to meat (24).
However, for those who can, eating red meat regularly will be very effective in increasing your iron levels and preventing anemia.
To improve the absorption of iron during meals, it is also advisable to eat foods rich in vitamin C, such as citrus fruits and peppers.
8. Red fruits:
The berries and red fruits (raspberries, blackberries, blueberries, currants …) are filled with water, healthy carbohydrates, vitamin C, antioxidants and fiber.
Benefits of red fruits during pregnancy
The type of antioxidants they contain, anthocyanins, neutralize free radicals in the body and prevent the onset of several diseases: cancer, cardiovascular disease and chronic disease (25).
In addition, the berries have a relatively low glycemic index, so they should not cause large spikes in your blood sugar.
Red berries are therefore an excellent snack, as they contain both water and fiber. They provide lots of flavors and nutrients, but with relatively few calories.
9. Whole grains:
Eating whole grains (whole rice, oats, barley, quinoa, etc.) can help meet the increased calorie needs that come with pregnancy, especially during the second and third trimesters.
Unlike refined grains, whole seeds are rich in fiber and vitamins.
Research shows that regular consumption of whole grain foods can reduce the risk of heart disease, certain types of cancer, the development of type 2 diabetes, and can also help lose weight ( 26).
Finally, whole grains are generally rich in B vitamins, fiber and magnesium. All of these nutrients are often lacking in the diet of pregnant women (27).
10. Lawyers:
Avocados contain high amounts of monounsaturated fatty acids, fiber, folic acid, vitamin K, C and E, copper and potassium.
Because of their high content of healthy fats, folic acid and potassium, avocados are especially good for pregnant women.
Healthy fats help build the skin, brain and tissues of the fetus, and folic acid can help prevent neural tube defects (28).
Potassium can also help relieve leg cramps, a side effect of pregnancy that is very unpleasant for some women.
11. Dried fruits:
Dried fruits are generally rich in calories, fiber and various vitamins and minerals.
A whole dried fruit contains the same amount of nutrients as fresh fruit, just without water and in a reduced form.
Therefore, one serving of dried fruit can provide you with a large percentage of the recommended intake of vitamins and minerals, including folic acid, iron, and potassium.
Prunes are very rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives, and can be very helpful in relieving the constipation that many of you experience during pregnancy.
Dates are rich in fiber, potassium and iron. A clinical study has shown that in addition to being very rich in nutrients, dates can help dilate the cervix and trigger childbirth ( see my letter on this subject ) .
Be careful however to limit yourself to 4 to 5 dried fruits per day, because they contain high amounts of natural sugar. Also be sure to avoid candied fruit, which contains even more sugar.
12. Water:
During pregnancy, the blood volume increases up to 1.5 liters. Therefore, it is important to stay well hydrated (29).
The fetus usually gets everything it needs, but if you don’t increase your water intake, you can become dehydrated.
Symptoms of mild dehydration include headache, more anxiety, tiredness, bad mood, and small memory loss (30).
In addition, increasing water consumption can help relieve constipation and reduce the risk of urinary tract infections, which are common during pregnancy (31).
You should drink about 1 to 2 liters of water a day. Just keep in mind that you also get water from other foods and drinks, like fruits, vegetables, coffee, and tea.
Generally, you should always drink water when you are thirsty, and drink until you have quenched your thirst.
I hope this list of foods made you want to have a healthy pregnancy full of good foods. If you want to go further and discover all the best food and the nutrition and health reflexes to adopt for nine months.
Healthcare Guide 