What's the right diet for pregnant women?

Throughout pregnancy, the baby obtains all the nutrients it needs from its mother's diet, including proteins, sugars, fatty acids, vitamins, trace elements, antioxidants and much more. Adopting a healthy diet during pregnancy is, in a way, the first care you can give your baby.

Fruits and vegetables

Fruits and vegetables should make up around half of your daily food intake during pregnancy. Their place at the top of the list is mainly due to their richness in essential nutrients such as minerals, vitamins and fiber, as well as their high water content.

A good tip is to vary the colors to diversify the vegetables in your diet. For example, opt for green vegetables such as broccoli, spinach, romaine lettuce and green beans; orange vegetables such as carrots, winter squash and sweet potatoes; purple vegetables such as beets and eggplants; and white or beige vegetables such as mushrooms, parsnips and potatoes. When you're not eating vegetables raw, the healthiest way is to steam, bake or sauté them in a little olive oil.

Be sure to wash fruits and vegetables thoroughly under running water with a brush to reduce their pesticide content and remove any microorganisms. We recommend that you use organic or pesticide-free produce. 

Quality protein sources

This food category includes fish, chickpeas, lentils, other legumes, tofu, eggs, nuts, seeds, beef, chicken and cheeses. 

Ideally, they should make up around a quarter of your plate at each meal. Pay particular attention to plant-based foods such as legumes. 

The best fish are oily fish, as they contain iodine, iron, selenium, vitamins D and B12, and omega-3, nutrients that are essential for a baby's development. However, it's best to choose small fish, those at the beginning of the food chain, to avoid the presence of mercury and other pollutants found in large fish. Sardines, mackerel and other small fish are therefore ideal, and should be given pride of place in the diet of pregnant women (and in general!). 

Complex carbohydrates and fiber rather than simple carbohydrates and processed products

Dietary fibers are compounds of plant origin that resist digestion. They promote faster intestinal transit, which is useful when you're pregnant, since one of the most common pregnancy complaints is constipation. They are found mainly in fruit and vegetables, but also in wholegrain cereals. 

Carbohydrates play an essential role during pregnancy, providing energy. Together with lipids, carbohydrates are the main sources of energy for you and your baby. Insufficient intake of carbohydrates can lead to low energy levels, fatigue and hunger pangs throughout pregnancy. But here again, it's important to choose wisely: avoid simple carbohydrates, i.e. processed and sugary products, in favor of wholegrain cereals that provide lasting energy and are rich in fiber. Buckwheat, bulgur, millet, oatmeal, quinoa, oat flakes, brown or wild rice, wholegrain barley, brown rice and whole wheat are complex carbohydrates that you can eat without hesitation.

The importance of iron in pregnancy 

When you're pregnant, your baby uses its mother's iron reserves to develop its own blood system, so your iron requirements are greatly increased. In fact, iron deficiency is very common. An iron-rich diet is therefore essential. At the end of pregnancy, pregnant women are sometimes anemic. This causes extreme fatigue and shortness of breath. In this case, your doctor may prescribe a blood test to check your iron levels, followed by supplements. It's important to check your iron levels, not least because a lot of blood is lost during childbirth, which will make the mother even more tired and take even longer to recover. Don't hesitate to talk to your doctor, especially if you experience these symptoms. 

Foods that can help boost your iron reserves are: red meat, blood sausage, liver, legumes (peas, lentils, soya) and dried fruit. Contrary to popular belief, spinach does contain iron (and it's rich in fibre, so you can eat it without fear), but in relatively small quantities. So eating spinach won't be enough to supplement your iron intake!