Each future mother pays particular attention to her diet for the good of her baby. Each receives the list of forbidden foods provided by the gynaecologist at the start of pregnancy. But do you know the foods to favour for a perfect pregnancy?
We know that when you are pregnant, you have to pay special attention to what you eat since all the food passes from the mother to the baby through the umbilical cord in order to nourish it and help it develop. There are foods that must be consumed when you are pregnant, in order to favour the good health of the mother and the unborn child. Discover the top organic foods to consume throughout pregnancy.
Poultry and legumes for protein
To maintain our body, it is imperative to consume protein. Protein needs are even greater during pregnancy, as they allow optimal development of placenta cells. You should also know that they allow the construction of the baby’s tissues, as well as the development of his little brain. It is for all these reasons that it is imperative to increase the daily protein dose when you are pregnant, especially during the third trimester.
In order for the protein intake to be balanced, it is advisable to alternate animal proteins with vegetable proteins. It is also necessary to favour the latter because animal proteins are very acidifying and make the kidneys work a lot, already under severe strain during pregnancy.
When you are pregnant, you can therefore eat chicken (avoid red meats, especially raw meats as much as possible), and favour legumes such as lentils, white beans, chickpeas, broad beans or organic green beans.
Starches, cereals and pulses for carbohydrates
Pregnant, you spend much more energy and your body draws its fuel from carbohydrates. They must therefore be very present in your diet, especially since the fetus uses them a lot. Pregnant women must therefore consume it at all meals while favouring slow sugars found in particular in organic starchy foods, pulses or even semi-complete or complete cereals.
What should be avoided are fast-acting sugars, which are of only limited benefit to pregnant women and babies. Potatoes, wholemeal bread, bran bread, well-cooked semi-wholemeal pasta, quinoa, brown rice or even organic oatmeal are foods that are particularly recommended throughout pregnancy.
Nuts and oil for lipids:
Lipids are fats that provide energy. But beware, they are also used for the brain development of the fetus and make up the cell membrane. It is therefore essential to consume it. Often expectant women try to avoid them so as not to gain too much weight, but this is a mistake. Without going into overconsumption, they must be consumed in reasonable quantities.
However, there is no question here of overeating fried foods or cold cuts, which in addition will not be good for digestion (often disturbed during pregnancy). Instead, opt for omega and essential fatty acids, such as rapeseed oil for example. You can also consume organic nuts regularly, or eat certain fish such as salmon, tuna, mackerel or sardines (well cooked).
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Beans and dried fruits for dietary fibre: Pregnant woman: foods to eat
During pregnancy, intestinal transit is often disturbed, and this is completely normal. Constipation in particular is a painful problem for pregnant women that can lead to the appearance of haemorrhoids. It is for this reason that it is important to consume dietary fibre in order to avoid suffering from these ailments for several months.
Dietary fibres actually make it possible to improve transit and can be consumed throughout pregnancy. You can eat cereals for example, or red beans, green beans, leeks, fennel, celery, apricots, figs, prunes, walnuts and hazelnuts, raisins… The list is far from complete. to be comprehensive!
Green vegetables and almonds for calcium:
Calcium is essential for the formation of your baby’s skeleton and teeth. They are found in dairy products of course, but also in vegetable milk which is better for your health. Indeed, soy, oats and almonds are full of calcium. Instead, prefer them in their raw form to make the most of their calcium content. Whatever your choice, especially eliminate raw milk from your food during your pregnancy because it can be dangerous.
You should know that calcium needs are greater during pregnancy and that you must therefore consume a maximum of products that provide it to the body. Cruciferous vegetables (broccoli, cauliflower, curly, kale, kohlrabi) and dark green leafy vegetables (spinach, watercress) are very rich in calcium, much more than a glass of milk. Also, think about sesame seeds that you can eat from the first month of pregnancy.
Cocoa and nuts for magnesium
Magnesium acts directly on nerve, muscle and heart cells, and is essential for the multiplication of baby cells. Pregnant, a woman, therefore, needs even more magnesium! It is necessary to consume about 400mg per day, and therefore favour certain foods that can bring it to your body.
You should know that this mineral is present in many foods. You will find them in particular in dark chocolate, green vegetables, nuts, organic hazelnuts, almonds, lentils, split peas, or even whole grains.
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Spices and legumes for iron
You should know that iron is essential for the baby who consumes a lot of it. Iron makes it possible to ensure the transport of oxygen to the organs and will help the child to refine his circulatory system. It is not uncommon for pregnant women to experience iron deficiencies. Therefore, iron-rich foods should be consumed as much as possible. Spices (cumin, curry, Meloukia powder) are the queens of iron! Also, consider thyme and algae like spirulina and chlorella. For the greediest, there is also cocoa and therefore dark chocolate, cashew nuts and olives.
The ideal is to ingest 30mg each day. It is, therefore, necessary to eat, for example, chicken liver, black pudding, eggs, lentils, red beans, dried fruits sprinkled with seeds of all kinds. However, be careful with poultry liver which is rich in vitamin A, which can be toxic in the event of overconsumption.
Fish, seaweed and soy for iodine: Pregnant woman: foods to eat
Iodine is essential for the fetus. You should know that an iodine deficiency can have extremely serious consequences for pregnant women, leading in particular to miscarriages or even premature deliveries. It is recommended to consume 200 micrograms a day!
To succeed in consuming so much, it is necessary to favour products in which iodine is naturally present. It is found, for example, in fish, soybeans, green beans, seaweed, cod… So many foods that you have to get into the habit of consuming, especially during pregnancy.
It is essential to pay attention to your diet during pregnancy, for the good of the mother and the child. Without forgetting that water is absolutely essential for the good progress of pregnancy, especially since they need for water increases. To consume without moderation!
The list of foods is not exhaustive. We advise you to favour an organic diet throughout pregnancy in order to avoid your child’s exposure to pesticides even before birth.
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