Nutrition plays an important role during pregnancy. Indeed, a healthy diet provides all the necessary nutrients for the proper development of the baby and promotes better health for the pregnant woman, so that the pregnancy generally goes more smoothly. Here are some tips regarding the diet of the pregnant woman.
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Listen to your hunger and fullness signals
Energy and nutrient needs increase during pregnancy. Pregnant women therefore need to eat a little more. The best way to know the amount of food to consume during meals and snacks is to listen to your sensations of hunger and fullness.
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Eat regularly
Having three meals a day and two to three snacks helps meet nutritional needs, reduce the risk of nausea, and prevent energy drops.
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Vary your diet
Dietary variety allows you to obtain a diversity of vitamins and minerals, but also contributes to the development of the future baby's food preferences, who can already taste certain flavors in the womb.
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Adopt the balanced plate
The balanced plate includes foods from different food groups (vegetables and fruits, protein foods, and whole grain foods) at each meal and favors water as the daily beverage.
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Take a prenatal vitamin and mineral supplement
Despite adopting a varied and balanced diet, it is recommended that pregnant women take a prenatal multivitamin containing folic acid to meet their higher vitamin and mineral needs during pregnancy. (See Designs for Health's Prenatal Pro)
- Avoid certain foods
Some foods can be harmful to the health of the baby and the pregnant woman and should be avoided during pregnancy to prevent complications (e.g., miscarriage, premature birth) and foodborne infections such as listeriosis and toxoplasmosis. For example, raw eggs, raw or unpasteurized dairy products, soft and semi-soft cheeses, blue cheeses, raw or undercooked meat and poultry, raw or undercooked fish and seafood, raw sprouts (e.g., alfalfa), unpasteurized fruit juices, and kombucha are foods to avoid during pregnancy. Tobacco products, alcohol, and drugs should also be avoided.
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Limit caffeine
During pregnancy, it is recommended to limit caffeine consumption to 300 mg per day, equivalent to two cups of coffee or six cups of tea. Besides tea and coffee, other foods contain caffeine and should be included in the calculation (e.g., caffeinated soft drinks, energy drinks, chocolate milk, chocolate, yerba mate). For example, a 45 g piece of dark chocolate contains 30 mg of caffeine. Additionally, some herbal teas (e.g., chamomile) are not recommended during pregnancy.
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Limit certain fish
Several fish and seafood can be safely consumed during pregnancy (e.g., haddock, sole, canned light tuna, shrimp, scallops). Moreover, consuming fatty fish such as sardines, mackerel, salmon, and trout supports the baby's brain development. However, some fish may contain contaminants (e.g., mercury), and pregnant women should limit their consumption. This is especially true for fresh and frozen tuna, shark, swordfish, and marlin, which pregnant women should not consume more than 150 grams per month.
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Avoid unnecessary restrictions and diets
Unnecessary restrictions and diets can be harmful to the baby and the pregnant woman.
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Avoid highly processed foods
Highly processed foods are generally high in sugars, salt, and fats and low in vitamins and minerals. (See the article: Processed foods and the NOVA classification)
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Become aware of your eating habits
Healthy eating is not just about the foods consumed but also concerns eating habits, such as taking time to eat, savoring food, eating with family, limiting distractions during meals (e.g., TV, tablet, phone), planning meals, and considering traditions and food preferences. (See the article: What does intuitive eating look like in winter?)
In summary, the diet of the pregnant woman includes a variety of minimally or unprocessed foods in quantities adapted to each person's sensations of hunger and fullness.
References
- https://fondationolo.ca/blogue/grossesse/je-suis-enceinte-quoi-faire/
- https://fondationolo.ca/blogue/dossiers/manger-en-toute-securite/quoi-ne-pas-manger-enceinte/
- https://fondationolo.ca/blogue/grossesse/alimentation-saine-grossesse/
- https://naitreetgrandir.com/fr/grossesse/sante-bien-etre/grossesse-alimentation/
- https://www.canada.ca/fr/sante-publique/services/promotion-sante/grossesse-sante/guide-grossesse-sante.html#a17