Adopting a balanced diet during pregnancy not only meets increased energy and nutrient needs, but also prevents many complications, such as gestational diabetes or deficiencies.
Nutrition-related disorders and risks during pregnancy
Poor diet or nutritional imbalance can lead to various problems, sometimes as early as the first few weeks of pregnancy.
Common problems:
- Gestational diabetes
- Excessive weight gain
- Digestive problems: nausea, vomiting, gastroesophageal reflux, constipation
- Foodborne infections: toxoplasmosis, listeriosis, salmonellosis
- Deficiencies: iron, folic acid (vitamin B9), vitamin D
- Emotional snacking
- Breastfeeding difficulties
- Postpartum depression
- Increased risk of childhood obesity
A proper diet can significantly reduce these risks.
What to eat during pregnancy? Key recommendations
During pregnancy, the body undergoes profound changes. It is essential to adapt your diet to meet the physiological needs of the mother and the growth requirements of the fetus.
Energy intake and snacks
Energy requirements increase. It is recommended to add 1 to 2 balanced snacks per day, especially in early pregnancy when appetite is disrupted by nausea.
Hydration
- Drink at least 1.5 to 2 liters of water per day.
- Choose waters rich in calcium and magnesium.
High-quality protein and fat
- Eat a variety of proteins (eggs, lean meats, fish, legumes).
- Choose high-quality fats: vegetable oils (canola, olive, walnut), oilseeds (walnuts, almonds), fatty fish.
Foods to avoid at all costs
- Alcohol
- Raw milk cheeses
- Raw or undercooked meat, fish, and eggs
These restrictions are intended to prevent infections that are dangerous to the fetus (listeriosis, toxoplasmosis, etc.).
What can be done to prevent gestational diabetes and deficiencies?
Gentle physical activity adapted to your physical condition is recommended to combat diabetes. Staying active during pregnancy also helps to limit excessive weight gain.
In addition, you should limit sugary drinks and try as much as possible to balance your meals with fruits and vegetables, starchy foods, and a source of protein.
The need for iron, B9, and vitamin D increases, often leading to deficiencies. Therefore, supplementation is often recommended, but only on medical advice. However, good nutrition, rich in these micronutrients, is essential for a healthy pregnancy and to prevent neural tube or genital malformations, for example.
Is it possible to continue being vegetarian during pregnancy?
Pregnancy requires dietary adjustments to provide the body and baby with all the nutrients they need to develop healthily. Vegetarianism requires more careful consideration of food choices in order to meet requirements for iron, omega-3, and B12, for example. Legumes, eggs, and dairy products should be included in your daily diet for their protein and iron content. Chia and flax seeds, as well as nuts, are also rich in micronutrients such as omega-3, which is generally found in good quantities in fish. It is therefore possible to cut out meat and fish, but it is strongly recommended that you seek the advice and guidance of a specialist to adapt your diet to your body's new needs, your personal tastes, and the hormonal and physiological changes associated with pregnancy.