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Food for pregnant women

A varied diet
Feeding pregnant woman must meet two objectives: it must ensure both proper growth of the baby and the health of the mother.

Feeding pregnant women does not mean eating for two, but eating better.
A varied, balanced diet, good quality, over four daily meals with adequate fluid intake can meet the nutritional needs of pregnant women.

Energy needs of the pregnant woman

Energy needs of a pregnant woman are slightly higher than normal (2000 kcal). They increase by an average of 20 to 30%, which is:

- A supplementation of 100 kcal per day during the first three months (2150 kcal)
- A supplementation of 250 kcal in the second and third quarters (ie 2250 kcal).
Apart from the problems of overweight, calorie intake in pregnant women should not be reduced.

Different nutritional needs during pregnancy

Proteins: essential for the construction and development of the baby, especially the brain.

Recommended daily intake of protein: 70 g / d.

In practice: 10 g increase in protein intake, especially in the second and third quarters, for example an egg or two yogurt or a bowl of milk and more.

Carbohydrates provide glucose, the main fuel used by the baby.
They should represent about 55% of the total calorie intake, 250 g to 300 g of carbohydrates per day.
In practice: consume foods with every meal.

Vitamin B9 (folate) plays a key role in the development of the nervous system and blood of the fetus. Its deficiency can cause prematurity and certain brain malformations (spina bifida).
Requirements double during pregnancy: 400 microg / d.

In practice at least two servings of fruits and fresh leafy vegetables per day.
Calcium: used in the manufacture of skeletal bones, teeth and prevents fetal bone mass of the mother.
Calcium intake should be increased from 900 mg / day to 1200 mg / day or 1500 mg / day.
In practice: consume at least four dairy products per day.
Vitamin D: the calcium binding allows the back and teeth.

Needs double during pregnancy.
A systematic vitamin D supplementation is generally recommended between 500 and 1000 IU (international units) per day throughout pregnancy or 1000 IU / d in the fourth quarter or a single dose of 100 000 IU in the 7th month.

The iron is essential during pregnancy (risk of iron deficiency anemia is harmful for the baby and the mother).
Requirements double during pregnancy (25 to 35 mg / day) and generally require supplementation.
The Magnesium is important for the proper development of the fetus.

Daily needs throughout pregnancy: 400 mg / day.
Fats: butter made ​​by (vitamin A) and vegetable oils rich in good fatty acids (omega-3) essential for the proper development of the fetal nervous tissue: rapeseed oil, nuts, soy, corn oil diet ... omega 3 (type Isio 4) or DHA (omega-3 marine origin) type Isio memo.

Water: drinking 1.5 liters of water per day and minimizing sugary drinks.

What should be wary duant pregnancy?

During pregnancy, you should be wary of certain foods that can carry disease-causing bacteria and parasitic toxiinfections food dangerous for pregnant women.

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