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A balanced nutrition is important at all times of life but it is even more essential during pregnancy and breast-feeding. It contributes to the mother's well-being and the baby's general development.
You will find below the specific nutrients that are important when you are pregnant.
What role do they play in your diet ?
Food to avoid and to ban
When you are pregnant you should avoid certain foods such as
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Tea and coffee
They respectively contain theine and caffeine that are stimulants that can cause palpitations to the foetus when consumed excessively.
Moreover, tea disturbs the assimilation of iron by the organism. It is therefore not recommended when you lack iron, especially if your doctor has prescribed you iron supplements.
Some foods should be completely banished from your diet. Indeed, they can for instance be responsible of a malformation of the foetus or seriously complicate your pregnancy.
- Alcohol
It comes through the placenta and can create a dependence from the foetus. It also causes a risk of spontaneous abortion.
- Food carrier of toxoplasmosis
Raw or too shortly cooked meat and badly washed vegetables.
If a pregnant woman is not immunized against toxoplasmosis, it can cause foetal malformations, a miscarriage, or even the foetus's death.
- Food carrier of listeriosis
- raw milk products (fresh milk, raw-milk cheeses...).
Prefere pasteurized or sterilized milk or cheeses.
- charcuterie (raw ham, “rillettes”, pâté…).
- Shellfish, raw seafood, raw fish.
- Smoked fish, surimi, taramasalata.
Last but not least, a pregnant woman should wash her hands regularly (especially before cooking) and always peel fruit and vegetables before eating them.
A bacteria called “listeria” can cause listeriosis. This disease which is detected by a slightly high temperature can cause a miscarriage or a premature birth together with several disorders (breething, neurological...).
Some easy rules for a healthy diet |
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Do not skip a meal.
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Vary your diet, paying attention to the supply of essential nutrients: protein, carbohydrates, fat, fibre, vitamin D and B9, iron, magnesium, calcium.
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Drink at least 1,5 liter of water a day.
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Ban alcohol and limit your consumption of tea and coffee.
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Avoid raw meat or preparations and charcuterie.
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QUIZZ / Did you know ?
How many daily meals should I have during pregnancy ?
You should have 4 to 5 meals a day. It is very important to have a regular eating rhythm: the ideal is to have 3 meals of equal energy supply and 1 or 2 light meals.
Why is it so important to eat fruit and vegetables during pregnancy ?
Fruit and vegetables are important because they provide fibres and vitamins from group B. Moreover, they are essential for the energetic metabolism and for the immune defence system.
They also provide minerals, trace elements, vitamins A and C and polyphenols.
What about if I am vegetarian ?
It is not a problem if you only ban meat, eventually fish and that you still eat egg and milk products. This way, your intake of protein will be sufficient.
However, if you are a vegan and banish all animal products, you might have nutritional deficiencies.
Do some food favour the production of breast-milk ?
Yes. First of all, water helps milk production. Moreover, it is also favoured by brewer's yeast or vegetable protein (oat flakes, corn meal).
Can toxoplasmosis be transmitted by animals ?
Yes, especially by cats. Therefore, as long as you are not immunised against toxoplasmosis, it is advised to avoid any contact with cats.
What is the probability to be immunized against toxoplasmosis ?
60 to 80% of women are safe from the infection as they have already been in contact with the parasite. The doctor asks for an analysis at the beginning of pregnancy to check if you are immunised.
Which food do I have to separate in my fridge to limit the risk to get listeriosis ?
First, you need to separate raw food from cooked or ready-to-eat food.
It is also advised to clean your fridge regularly, in average once a week.
Can I be on a diet just after birth ?
No, your body needs to regenerate and recover from tiredness. Therefore, you have to renew your reserves with vitamins, minerals, fibres, proteins and fats of good quality.
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