Nutrition is an essential element of a he althy pregnancy, which will ensure your baby's he alth, vitality and liveliness.
The different nutritional needs of the mother and fetus change and vary throughout the nine months.
Don't change anything if you're already super fit and eating really well. This will give your child every chance to develop normally!
During pregnancy, a balanced diet is highly recommended. These nine months of hibernation where baby grows and where his growth takes place in an accelerated version, are extremely important, because you will need all your energies to keep up. Considering that each stage of its growth is of vital importance for its future he alth, the development of the organs obviously depends on an adequate nutrient supply and good oxygenation of the mother. Should one of these two conditions remain insufficient, or even completely non-existent, the effects would affect the entire growth of the child.
What are the energy needs during pregnancy?
It is true that your body needs more energy during the nine months of your pregnancy, mainly because of the biological reactions that follow one anotherafter the others. Your body adapts over the months and works little by little, for two. You will burn close to 2,200 calories a day in the last trimester of your pregnancy.
Your basic nutritional needs remain the same:
- proteins, i.e. meats, fish, eggs, cheeses, dairy products and legumes will mainly constitute the construction of cells.
- carbohydrates, pasta, potatoes, rice, cereals and bread will serve as your primary source of energy. They burn quickly and are quickly assimilated.
- Lipids are real concentrates of energy essential for development. In fact, it is the polyunsaturated and saturated fatty acids that are harmful to long-term he alth, hence the importance of knowing the differences. However, make sure to increase your intake of essential fats, omegas.
Prefer lighter and more frequent meals. Ideally eat more often, but in smaller quantities, i.e. 5 light meals, instead of the conventional three heavy and filling meals.
Monitor your intake of essential vitamins and minerals and if necessary, take supplements after discussing this with your doctor.
Vitamins
Vitamin B (especially folic acid) is found in all red and white meats, dairy products, fortified cerealsand wholemeal, nuts and chips, green vegetables, legumes, bananas, orange juice and avocados.
Vitamin C is found in all orange citrus fruits, grapefruits, lemons, limes as well as other fruits and vegetables such as strawberries, kiwis, vegetables, red pepper, parsley and tomatoes.
Minerals
calcium is mainly found in milk, yogurt, cheese, legumes, nuts, tofu and in all whole grains.
iron is found in meat, legumes, nuts, shellfish, cereals, grains, dried fruits and green vegetables.
Zinc is present in meats, oysters and some other seafood, legumes and kiwifruit.
Watch weight gain
Mums-to-be often tend to gain way too much weight during their pregnancy. Stay vigilant and closely monitor the pounds you put on without going on a diet. You'll be grateful you were so vigilant, because you'll have less trouble shedding the extra pounds after your baby is born. It is totally wrong to think that when we are pregnant we have to eat for two! This belief only serves to absolve us of our excesses.
weight gain varies from woman to woman. If you are already at a he althy weight, you are at an advantage since you will not have to add the extra pounds.too. This situation is more than ideal.
The average weight gain is around 11-16 kg, or 25-35 pounds. The first 20 weeks result in a weight gain of 3 to 4 kg, or 6.5 to 9 pounds, then stay at around 500 grams per week for the next 20.
