Diet and pregnancy: everything you need to know
During pregnancy, it's not always easy to adopt new eating habits and know which foods to restrict or eliminate from your diet. So, we're giving you a little help to learn everything you need to know!
What should I put in my fridge during pregnancy?
During the nine months your baby is comfortably nestled in your womb, they will draw on your diet to develop properly. Vitamins, proteins, fatty acids, trace elements, antioxidants, and other nutrients must therefore be part of your meals to ensure their healthy growth. For this, consider prioritizing organic, healthy, and locally sourced foods (1) to minimize chemical additives. It's good for your body and your baby's!
Here are some foods to favor during pregnancy:
Fish: yes, but cooked!
You know the drill: raw, smoked, or marinated fish is strongly discouraged during pregnancy because it can harbor parasites like listeria, which are harmful to your baby's development. However, well-cooked fish is perfectly fine! Indeed, fish contains valuable nutrients for your little one, especially omega-3 fatty acids, which are crucial for your baby's brain development. You'll find them particularly in oily fish such as herring, mackerel, salmon, and sardines. Who knows, you might just have a future top student on your hands!
Important: choose small or medium-sized fish.
To avoid excessive mercury buildup, large fish such as tuna, shark, or swordfish should be avoided. These predators contain a disproportionate amount of mercury for your baby.
Oils (good fats do exist!)
Oils are often the victims of all sorts of prejudices, yet they are very important for the proper functioning of your body and your baby's! They promote healthy neurological development and play a role in visual development: essential, we tell you. For them to be truly effective, it's important to ensure a balanced omega-3/omega-6 ratio in your diet.
The oils richest in omega-3[1] (and recommended during breastfeeding) are:
- Perilla oil (the richest in the world)
- Camelina oil
- Walnut oil (also rich in omega-6)
Oils with a high omega-6 content[2] include:
- Grape seed oil (champion)
- Walnut oil
- Sunflower oil
- Corn oil
Animal and plant proteins: to provide a lovely, cozy nest for your baby
To nurture your body's tissues, such as the uterus, placenta, and amniotic fluid—your baby's protective cocoons—remember to include both animal and plant-based proteins in your meals. These will benefit you thanks to their high amino acid and zinc content. For animal-based options, choose chicken, fish, red meat, or dairy. For plant-based options, opt for grains and legumes.
Vitamin B9, an essential vitamin!
Vitamin B9, or folic acid, is a nutritional powerhouse for your unborn baby. It plays a vital role in the healthy development of their neurons and reduces the risk of growth delays or birth defects. It's found in leafy green vegetables, mangoes, melons, eggs, and nuts. Plenty of inspiration for creating delicious meals!
Water: to be consumed without (any) moderation!
In general, drinking water is key. And even more so when you need to hydrate your baby! The fetus needs water to develop. Tap water, bottled water, sparkling water… choose whichever you prefer; the important thing is to drink it!
Next step (2)? Feeding your future little one! Discover our selection of infant milks : superb partners for your baby's growth.
And what do your special pregnancy plates look like?
What kind of diet did you follow during your pregnancy? What were your favorite tips for enjoying delicious meals? Would you like to learn more about healthy eating habits during this time? Share your experiences and ask us your questions at contact@biostime.fr or via DM on Instagram @biostime.fr. See you soon!
[1] “Benefits of Omega-3 for Pregnant Women” Passeport Santé, July 2017 https://www.passeportsante.net/fr/grossesse/Fiche.aspx?doc=omega-3-femme-enceinte
[2] “Nutritional needs of pregnant women: which oils to favor?” Terres OléPro https://www.terresoleopro.com/nos-produits/recettes-astuces/les-besoins-alimentaires-de-la-femme-enceinte-quelles-huiles-privilegier
