During pregnancy, it's not always easy to adopt new eating habits and know which foods to restrict or remove from your diet. So, here's a little help to help you learn everything!
What should I put in my fridge during pregnancy?
During the 9 months that your baby will be comfortably nestled in your womb, he will draw on your diet to develop well. Vitamins, proteins, fatty acids, trace elements, antioxidants and other nutrients must therefore be part of your menus to allow him to grow well. For the latter, remember to favor organic, healthy and made in France foods (1), in order to avoid chemical additives as much as possible. We are doing good to our body and that of our baby!
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 listeriosis, which are harmful to your child's development. However, when cooked properly, we say yes! Indeed, fish contains valuable nutrients for your little one, including omega-3s: very important for your baby's brain development. You'll find them especially in oily fish like herring, mackerel, salmon, or sardines. Who knows, you might have a future class leader?
Important: prefer small or medium-sized fish
To avoid excessive mercury accumulation, avoid large fish such as tuna, shark, or swordfish. These predators contain excessive amounts of mercury for your baby.
Oils (good fat exists!)
Oils are the victim of all sorts of prejudices, and yet, they are very important for the proper functioning of your body and that of your baby! They promote good neurological development and affect visual development: essential, we tell you. For them to be truly effective, it is important that you provide a balance of omega-3/omega-6 to your meals.
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 high in omega-6[2] are:
- Grape seed oil (champion)
- Walnut oil
- Sunflower oil
- Corn oil
Animal and plant proteins: to provide a lovely, cozy nest for your baby
To pamper your body's tissues, such as the uterus, placenta, or amniotic fluid—your baby's cocoons—consider incorporating animal and plant-based proteins into your diet. These proteins will benefit you thanks to their high amino acid and zinc content. For animal-based foods, opt for chicken, fish, red meat, or milk. For plant-based foods, opt for grains and legumes.
B9, an e-ssen-tial vitamin!
B9, or folic acid, is a little nutritional gem for your unborn baby. It promotes the proper development of their neurons and reduces the risk of growth retardation or malformations. It's found in green leafy vegetables, mango, melon, eggs, and even nuts. It's perfect for preparing delicious meals!
Water: consume without (any) moderation!
Generally speaking, drinking water is key. And even more so when you need to hydrate your baby! In order for the fetus to develop, it needs water. Tap, bottled, sparkling… choose the one you prefer, the main thing is to drink it!
Next step (2)? Feeding your future little one! Discover our selection of infant milks: superb companions for your baby's growth.
And you, what do your special pregnancy dishes look like?
What type of diet did you adopt during your pregnancy? What were your little gourmet tips? Would you like to know more about good nutritional habits during this period? Share your stories and ask us your questions at contact@biostime.fr or by 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] “The dietary needs of pregnant women: which oils should you choose?” Terres OléPro https://www.terresoleopro.com/nos-produits/recettes-astuces/les-besoins-alimentaires-de-la-femme-enceinte-quelles-huiles-privilegier
