What do you need to eat to grow a healthy fetus? First myth to debunk: you do not need to eat twice as much now that you are pregnant. In the first trimester, you only need 150 kcal more per day, and in the second and third trimesters about 350 kcal. To give you an idea, 350 kcal corresponds to 100 grams of pasta. Yes, in addition to pregnancy insomnia, not much to splurge on…
Eat balanced, at regular intervals
The rules of good dietary hygiene are all the more relevant now that you are taking care of someone else. The advantage is that it is not really new, but you must be careful not to skip meals or snack at any time, at the risk of deficiencies, energy slumps, and excess fast sugars.
Eat 3 complete meals a day — morning, noon, and evening — preferably with 5 fruits and vegetables and a bit of everything (respecting a good diet). If you are still hungry, one or two snacks per day are enough: you can carry bananas in your bag (and not bananas covered in white chocolate and dipped in caramel… normal bananas, with nothing on them, tough. We won’t say you’re not a warrior.)
Other snack ideas: a yogurt with muesli or whole fruits, dried fruits like apricots or figs (their magnesium will help you fight fatigue), almond puree (it’s full of protein)…
Stay hydrated
To stay hydrated, you must drink at least 1.5 liters per day, preferably mineral water or fresh fruit juices (definitely no soda. Never soda.) By “fresh fruit juices,” we do not mean supermarket cartons, but freshly pressed juices. To vary tastes and ensure quality, the best is to invest in a cold juice extractor (starting at €200): it will even serve you after pregnancy. You can thus make fruit and vegetable juices (organic of course) to get all their nutrients and benefits.
- Ginger
Ginger prevents nausea in the first trimester, tones muscles and the digestive system while allowing you to relax. However, if you are already taking an anticoagulant, skip it! You could bleed much more than normal. You can drink ginger as an infusion, no more than 3 cups per day.
- Rooibos
This South African plant combines virtues: it relaxes you, is full of vitamin C and trace elements, contains neither theine nor tannins, and is antioxidant. If you like the taste of rooibos, it can become your new late-night tea! Unlike tea, rooibos tea has the exceptional property of not dehydrating.
- Citrus peels
Be careful with this infusion: the citrus peels must be organic, so pesticide-free. Treat yourself to a hot drink packed with vitamin C.
Vitamin B9 develops the nervous system
It is also called folic acid. It is necessary to build the fetus’s nervous system, and it is found in cabbage, spinach, lettuce, salad greens, broccoli. Green vegetables also have the advantage of being full of magnesium, which should prevent muscle cramps. To prevent cramps, you can also turn to legumes (white beans, lentils, split peas) and nuts.
Vitamin C protects you
Vitamin C protects you and your baby from infections and facilitates the absorption of iron and collagen, collagen which is used to make and maintain body tissues (the placenta, skin but also bones, even if it is not a tissue).
Eat a citrus fruit (orange, grapefruit, lemon…), a kiwi or strawberries with a protein meal to help your body assimilate it well. If you eat them with the skin, be careful to select products from organic farming or wash them well to remove pesticides. Vitamin C is also found in certain aromatic herbs like coriander.
Omega-3 fatty acids make you smart
Omega-3s are essential for the baby: they transport glucose to its brain and build its neurons. They are also essential components for the development of its nervous system and vision. For the mother, omega-3s boost morale and, according to a study from the University of Kansas, they could delay premature births.
Omega-3s are found in fatty fish (mackerel, sardines, herring…) but also in the vinaigrette of your salads (olive oil and others), certain vegetables (spinach, lamb’s lettuce, cabbage) and all nuts.
Iron & proteins make the baby grow
You need proteins so your baby can have cell membranes, muscles, and immune defenses. If you have iron deficiencies, now that you are eating for two you could suffer from anemia, but also weaken your immune system — an invitation to all kinds of infections.
To avoid fainting all the time, on the menu: lentils, fava beans, chickpeas, cashews, almonds, raisins, and spinach (indeed, spinach contains many useful things). Meat, in addition to containing iron, is also full of protein obviously: chicken is a versatile white meat you can prepare in salad or sandwich; otherwise you have the choice of red meats and eggs as long as they are always well cooked. Nevertheless, at Livlab we advise you to use alternatives, because iron sources are plentiful and meat consumption is ethically questionable. To avoid heavy sauces (and potentially full of salmonella), prefer cooking methods in the oven, steam, water, or grilling.
Starches give you energy
They are very useful to help you compose the salads you now eat all the time, and are essential for a balanced and energetic diet.
Specifically: whole wheat bread, whole wheat pasta, brown rice, whole grains, potatoes are a good idea. However, no fries soaked in oil or ultra-sugary cookies just because they are starches…
Enjoy your meal! :)
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