Nutrition during pregnancy

For nine months, your diet is one of the keys to your child's healthy development. Nourished with nutrients and vitamins through your blood, your baby receives everything it needs to grow and gain strength. From the beginning of pregnancy, you should adopt a balanced diet, make some adjustments to your eating habits, and avoid certain foods. In this article, we will explain everything you need to know about nutrition during pregnancy: follow the guide!

Which food should you pay attention to?

1. Alcohol

A little glass of champagne to celebrate an important event can't hurt me, right? Unfortunately, yes! Alcohol consumption during pregnancy should be avoided. Even a tiny amount can lead to brain, nerve connections, or developmental issues in your child. Zero alcohol during the next nine months and for as long as you breastfeed is your new rule of life.

2. Cheese made from raw milk and soft cheese

We know that cheese and the French are a great love story! If the latter is your guilty pleasure, we regret to inform you that during your pregnancy, some cheeses are unfortunately to be avoided in your diet. In general, you should avoid soft cheeses made from raw milk, as they could contain the bacteria *Listeria*, responsible for listeriosis. The risk of contracting this infectious disease is twelve times higher in pregnant women. It can be transmitted to your child and lead to premature birth, or in the worst cases: a miscarriage. For this reason, be cautious.

But let's get back to our cheese: the camembert is it therefore forbidden during pregnancy? The answer is no! However, you can only consume pasteurized camembert. Keep an eye on the labels or ask your cheesemaker if you're unsure.

Hard cheese varieties made from raw milk, such as the parmesan , can however be consumed during pregnancy. Due to its high salt content and long shelf life, bacteria such as listeria cannot survive in it. So you don't have to give up your portion of Parmesan in your pasta, phew! ;) And while we're talking about Italian cheese, what about the mozzarella ? If it is fresh and sold in open access: avoid it, bacteria can easily grow there. Prefer industrial mozzarellas. The same applies to marinated cheeses like the feta and fresh cheeses ( white cheese, mascarpone, and ricotta ).

3. Raw meat and fish, liver

Bad news for all the enthusiasts of sushis : you are deprived of maki, nigiri, and other sashimis for 9 months. Another bad news: you are also deprived of beef or fish carpaccio and tartare Indeed, toxoplasmosis can be transmitted through raw fish as well as raw meat. This infectious disease can cause miscarriage or permanent nerve damage in the unborn child. Like listeriosis, this infection can be asymptomatic in pregnant women. Just like listeriosis, your immune status can be determined at the beginning of pregnancy through a simple blood test.

The abandonment of foie and other liver-based products such as duck foie gras should probably be easier for many women. These are rich in vitamin A, and excessive consumption of it can be dangerous for the fetus and cause malformations.

Always to prevent a possible listeria or toxoplasmosis, it is better to no longer consume raw deli meats such as raw ham , the saucisson and the chorizo as well as the rillettes However, you can still consume cooked deli meats such as the white ham or chicken ham It is recommended to buy it pre-packaged. Contact with the outside environment being significantly limited.

4. Raw eggs

Raw eggs are one of the main sources of salmonella transmission. If you suffer from a salmonella infection during pregnancy, it will not be transmitted to your child, but the associated symptoms such as the diarrhea or vomiting can severely dehydrate you. Therefore, you should avoid preparations made with raw eggs: the chocolate mousse or again the tiramisu . If it contains alcohol, it's an additional reason to skip dessert. For the same reasons, the mayonnaise is also not recommended during pregnancy. Make sure to consume your eggs very well cooked!

5. Fruits and vegetables

By consuming plenty of fruits and vegetables during your pregnancy, you ensure that you get enough vitamins for yourself and your baby. However, you need to take some precautions: make sure to wash them thoroughly. Especially if you are eating them raw! It is also advisable to avoid the Pre-packaged salads . They certainly have the advantage of being practical, but can easily come into contact with germs and other bacteria. Prefer a good homemade salad. ;) Raw sprouted seeds like the luzerne and the mung bean sprouts are also to be banned.

6. Caffeinated beverages

At certain stages of your pregnancy, you may feel very tired. In this case, drinking a good cup of coffee can be very tempting. But is it a good idea? Good news: you can consume up to two cups of coffee per day. The same goes for green tea and black tea. Tea drinkers are therefore not left out. ;) However, you should limit yourself to 200 milligrams of caffeine per day. Beyond that, caffeine could cause growth retardation in your little one and negatively affect their weight. Since energy drinks are high in caffeine, and they also contain glucuronolactone, taurine, or inositol, whose safety for pregnant women has not been proven. Therefore, you should completely ban them from your shopping list. However, an occasional sip of cola is not a problem. However, it is preferable to choose the diet version to keep your sugar intake moderate.

7. Licorice

If you have a sweet tooth and enjoy licorice, unfortunately you will no longer be able to indulge in this little pleasure. Researchers from the University of Helsinki in Finland have highlighted that glycyrrhizin contained in licorice can increase blood pressure and the risk of premature birth if consumed in excess. It can also raise cortisol levels, the stress hormone, which can lead to physical and cognitive damage in the child. The researchers estimate that a consumption of more than 250 grams of licorice becomes risky. Some teas also contain licorice and should therefore be consumed in moderation. Since their glycyrrhizin content is often higher than that of candies, it is better to completely avoid them. To end on a positive note: you do not have to give up all sweets. Honey, for example, is safe during pregnancy.

What does a balanced diet look like during pregnancy?

A healthy and balanced diet consists of plenty of fruits and vegetables, whole grains, meat and fish, legumes, dairy products, and a minimum of processed foods. Generally, a balanced diet meets all your needs for vitamins and nutrients. However, in the case of folic acid (vitamin B9), your needs increase during pregnancy, so they cannot be fully covered by diet alone. For this reason, your doctor will prescribe you a course of folic acid until your twelfth week of pregnancy. It is also advisable to avoid eating too fatty, too sugary, and too salty foods. If you suffer from nausea, it is better to have several small meals throughout the day; more information can be found in our article: “”.

What are the hygiene precautions to take during pregnancy?

As explained, some foods should be avoided, or even banned during pregnancy to prevent listeriosis, salmonella, or other toxoplasmosis. Additionally, you should take some precautions when preparing your meals:

• Wash your hands thoroughly before preparing your meals and sitting down at the table

• Eat only well-cooked meat, fish, and eggs

• Wash your kitchen utensils carefully, and do not use the same utensils to cut raw and cooked foods

• Carefully wash fruits and vegetables, and consume them well cooked

What should be kept in mind when following a vegetarian/vegan diet during pregnancy?

In general, a balanced diet during pregnancy includes all food categories, notably meat, fish, and dairy products. Does a vegetarian or vegan diet necessarily lead to nutrient deficiencies? The answer is no; not eating meat or fish during pregnancy is generally not a problem during pregnancy. However, it is important to inform your doctor so they can regularly monitor your iron levels and other important values.

Regarding the vegan diet, doctors are much more hesitant, fearing that such a diet may not fully meet the nutritional needs of pregnant women; particularly vitamin B12. However, nothing prevents you from staying true to your beliefs, but you should discuss this with your doctor.
Thus, he can closely monitor your iron, calcium, and other important levels. If necessary, he can also prescribe dietary supplements.

To make your life easier, we have prepared a quick reference sheet summarizing everything you can or cannot eat during your pregnancy:

You see, adopting a balanced diet is not so difficult during pregnancy. The golden rule for the coming months: « Don’t eat twice as much, but twice as well! » Certainly, you will need to give up some foods for a while, but isn’t the arrival of your little adventurer worth all these small concessions? :P After all, it might be an opportunity to try new recipes, enjoy it!