Nutrition and pregnancy

It is not necessary to disrupt the supply of a pregnant woman, because in reality it is not to eat for two. The body adapts to face a pregnancy. Some deficiencies or excesses can be harmful to the woman and her unborn child. Adopt a varied and balanced diet remains the most important point in all stages of pregnancy. For others, here are tips for New Moms Guide.

Before anything else ...
It is essential to maintain a balance between carbohydrates, fruits and vegetables, meats, fish and dairy products. The oil and butter remain indispensable to meet the need for fat-soluble vitamins A, D, E, K and essential fatty acids needed for fetal brain development.

Water
1.5 liters of water per day remains a need for a pregnant woman and may avoid a constipation problem that may arise during pregnancy.

Cereals and starchy
Continuous energy sources, essential for fetal development.
Consume daily a dish of starchy foods - rice, pasta, semolina, potatoes - or pulses, preferably at night, because the fetus can not stand the young night.
Upon awakening, take a hearty breakfast, but balanced. Especially do not jump, because it avoids some nausea and frequent vomiting during the first quarter.
Fruits and vegetables

Important sources of vitamins and minerals.
Remember to consume at each meal and snack, in order to avoid certain shortcomings that may be the cause of abnormal embryonic and fetal development.
It is recommended to pregnant women to increase their consumption of green vegetables (broccoli, spinach, corn salad, ...), sources of vitamin B9, which is responsible for the nervous system, and fruits such as apricot, mango , khaki ..., sources of vitamin A, which plays an important role in vision and the immune system.

Nutritional supplements
A vitamin supplement policy is often prescribed and recommended. These products contain the necessary vitamins and composition are very close to the recommended daily intake.

Meat, fish, eggs
Important source of protein essential for the development of tissues and organs of your baby.
For those on a budget, consider the equivalences:

100g of meat = 100g = 100g fish poultry = 200g yogurt cheese = 4 = 2 eggs (well cooked to avoid salmonella)
.
For vegetarian women, think to associate with each meal, a dairy product and a grain product which you add an egg or a pulse. Couscous and chickpea, lentils and pasta, rice and red beans.
Thus, your need for protein and iron will be covered. The ideal is to consume 50% of animal protein and 50% vegetable protein (soy, tofu).
Pregnancy does increase the need for iron and iron deficiency can cause a higher risk of prematurity. Your doctor may also prescribe iron tablets additives.

Dairy products
Richer in calcium, essential for building bones and teeth of the baby.
To meet your calcium needs, consume a dairy product at each meal.
Caution! All cheeses are not without danger: blue cheese, camembert, brie ... increase the risk of listeriosis. Prefer low-fat milk, yogurt, cottage cheese also rich in vitamin A and D. Some vegetables and some fruits can supplement calcium intake (dried figs, cabbage ...).

Oils, butter
Essential for the development of neurons in the fetal nervous system.
To cover your needs, put butter on your toast lighter, you should use olive oil or rapeseed oil in your vegetables and eat fatty fish (salmon, tuna, sardines, herring ...) at least twice a week.

Alcohol
If pregnancy would cause a prohibition, it would be alcohol. This is an extremely toxic substance to be avoided.
It goes directly from your blood with that of the fetus, the placenta can not filter it.
So to give up drinking alcohol even occasionally. It may be responsible for Cranial facial malformations and central nervous system alterations.

Coffee
The effects of caffeine during pregnancy are discussed. Use in moderation.
Finally, do not make dieting during your pregnancy, you put your baby at risk.
Learn to eat better but certainly not twice, and remember, there is no ideal weight gain.
Only a balanced and varied diet will cover your needs by limiting your weight gain. Take pastry and confectionery occasionally for fun.

WARNING!
Early in your pregnancy, your doctor will perform a blood test to see if you are immunized against toxoplasmosis.
The non-immune women should take some precautions.

Toxoplasmosis
This disease is caused by a parasite found in raw meat, unwashed vegetables in or by direct contact with cats or their litter.
It causes abortions, blindness or brain damage.

Listeriosis
She is also responsible for spontaneous abortions.
In practice, avoid eating raw fish, smoked fish, raw shellfish, cooked meats (rillettes, pasta ...). Prefer deli ham type, pre-packaged.
Avoid raw milk and raw milk cheeses. Remove the cheese rind.
Avoid raw sprouted seeds such as soybeans.
Consider separating cooked and raw foods, wash your hands as often as possible, clean your refrigerator twice a month with bleach. Wash your hands and clean knives and cutting boards after handling uncooked foods.
If in doubt and if you need further advice, please make an appointment with a nutrition specialist.