RULE N°1 Healthy, balanced meals
In order to avoid deficiencies for you and your baby and approach childbirth without being exhausted, you must make sure you eat well.
If you are used to eating everything in reasonable quantities, there is no need to really change your menus; you already know what healthy and balanced meals mean!
If you have a greater affinity for paninis than green beans, you will need to revise your diet further and focus on:
Fruits and vegetables :
At the start of pregnancy, you do not necessarily yet know if you are immune to toxoplasmosis. So be careful when consuming fruits and vegetables: raw, they can be contaminated by this parasite. Cook them and avoid tasting the preparation while cooking. If you are sure that you are immunized against toxoplasmosis, you can, after consulting your doctor, eat them raw to make the most of their vitamin content, which decreases when cooked. But you will always take care to first wash them very carefully, peel them and then wash your hands conscientiously.
Quality proteins:
guarantors of good muscular functioning, so-called high biological quality proteins (meat and fish) are essential every day.
Good carbohydrates:
favor slow sugars which provide energy without causing a sudden rise in blood sugar. Instead of industrial sandwich bread, prefer the baker's cereal bread; instead of mashed potato flakes, choose whole potatoes, lentils or wholemeal pasta; Instead of candy, choose dark chocolate, which is also a source of magnesium. But never lose sight of having fun!
Good lipids:
they participate in the production of cell membranes and the construction of the nervous system. In particular the famous omega-3, essential fatty acids that the body does not know how to produce, to be taken from rapeseed oil or fatty fish (salmon, herring, etc.)
Dairy products :
source of calcium therefore essential for the formation of the skeleton, you should ideally consume 2 to 3 per day.
Some water :
necessary for the proper functioning of the body, needs increase with activity. Drinking at least 1.5l per day is strongly recommended. Monitor your urine to check that you are adequately hydrated: if it is clear, everything is fine. Otherwise, drink some more. Preferably spring or mineral water, rich in calcium and magnesium.
Rule #2 Limit weight gain
Eating for two is a notion that firmly belongs to the past! Even though your calorie requirement is now a little higher, your body is programmed to cope with this demand. Without depriving yourself, it is advisable not to let yourself be overwhelmed by excessive weight gain, both for you and for your baby.
Eat at least 3 meals a day:
Skipping a meal only causes the body to store more for the next meal, “just in case”. On the contrary, you must eat 3 meals a day or, in case of nausea, divide your diet into 5 balanced snacks.
Take the time to savor:
20 minutes to spend on your meal (by sitting down calmly and chewing well) is the minimum to trigger the satiety signal which avoids eating more than necessary.
Provide “SOS food cravings”:
fruit, yoghurt, cherry tomatoes, raspberries... always have something on hand to avoid making a mess of the packet of cakes or the dry sausage...
Hunt out hidden sugars and fats:
They are readily found in cold meats, vacuum-packed pastries, industrial dishes and can be recognized on the label by the name simple sugars or saturated fats... A good reason to rediscover the pleasure and benefits of home cooking.
Rule n°3 Avoid risky foods and behaviors
During pregnancy, alcohol is strictly prohibited but it is not the only “food” risk. It is also imperative to increase hygiene precautions in the kitchen and to be wary of certain foods likely to harbor germs harmful to the fetus.
Forget...
cold cuts and terrines, raw milk specialties, blue or soft cheeses likely to harbor listeria.
Wash and peel carefully...
fruits and vegetables eaten raw, to avoid any risk of listeriosis and toxoplasmosis. Outside the house, it is best to avoid them.
Cook well...
meat which, raw or poorly cooked, is one of the main vectors of toxoplasmosis. It is also better to avoid raw seafood, taramasalata and other jelly preparations. And do not eat dishes whose preparation includes raw eggs, which may carry salmonella.
Have impeccable hygiene...
by washing your hands after handling food to avoid potential contamination, by cleaning boards and knives used to cut raw food. Not to mention that a refrigerator should be cleaned regularly with bleach.