During pregnancy, meals are essential for the mother-to-be, but also for the baby. Unsurprisingly, you have to eat in a balanced way but against all odds, you should not double your portions at the table. Of course the extra pounds will come, which is normal, but it shouldn't be provoked.
For a good diet when you are pregnant, you must avoid deficiencies of iron, calcium, vitamins D, B9 and iodine. But what are the foods to eat during pregnancy? First, there are a few basics and habits to adopt:every day, you should eat 5 fruits and vegetables, 4 dairy products (or the equivalent of 1,000 mg of calcium), 2 servings of protein and drink 1.5 L of water.
Here is a list of favorable ingredients for pregnant women:
– Pregnant, an additional need for vitamin B9 applies. We do not hesitate to take it with foods that are full of it such as spinach, meat, asparagus, nuts, etc.
– For the creation of red blood cells in the baby, it is necessary to regularly feed iron, which is found in red meat, lamb, fish, lentils or parsley.
– Obviously dairy products are essential throughout the day, they help in the formation of the baby's skeleton. We opt for a glass of milk, a baguette or green cabbage, rich in calcium.
– To strengthen the immune defenses against infections, vitamins C are ideal. It is found in fruits and green vegetables in particular.
– Vitamin D also has an important role during pregnancy, we do not put it aside. Fish, shellfish and crustaceans are full of it, but be careful not to abuse it too much. The ideal is to limit it to twice a week. Like all raw products, they may go bad faster or have been stored improperly. To eat them without fear, you can also cook them in a pan or in a casserole dish (cooking destroys bacteria).
– Finally, as mentioned above, iodine is to be preferred when you are pregnant. It is then eaten in seafood but also in iodized salt, garlic and green beans among others. But caution once again, as with shellfish, seafood should be enjoyed with care. We avoid overusing them and choose them as fresh as possible, to avoid any risk of catching listeriosis.
