During pregnancy, you can’t eat everything. Certain foods are to be avoided and others are to be consumed in view of the benefits they bring to the future baby. The point on prohibited and authorized foods, as well as food recommendations during pregnancy.
Pregnant, it is important to monitor your dietwithout depriving oneself, or doing a diet. Contrary to what one might think, nutritional needs increased little during pregnancy. So, no need to force you to eat more or for two. On the other hand, to limit the risks of toxoplasmosis and listeriosis in particular, some food is to be avoided, from the start of pregnancy, such as raw products (meats, fish, eggs), Some cheeses or soy products. What foods are prohibited and those authorized during pregnancy? Our advice for a healthy, balanced and risk -free food for these next 9 months.
What foods are prohibited during pregnancy?
Raw meats and fish
Throughout pregnancy, the raw meats or fish are to be avoidednamely the tartares, sushi, sashimis, tarama but also smoked salmon, raw crustaceans, foie gras, raw hams, cold meats, rillettes, pâtés and jelly products … Why? To avoid the risk of toxoplasmosis and listeriosis. Also avoid liver and liver -based products because doses of vitamins A are very high which can be harmful to the fetus.
Raw milk cheeses
Same thing for cheeses made with raw milk : banish them due to risk of listeriosis. We forget the industrial grated cheeses, soft cheeses, with flowery crust (Type Camembert, Brie, etc.) or with washed crust (Munster, Pont-l’Évêque), especially if they are raw milk. On the other hand, some cheeses remain important during pregnancy because they contain calcium. It will therefore be necessary Choose cooked cheeses.
Eggs must be well cooked
No more eggs with a hull or calf eggs … to avoid the risk of salmonellosis. Same thing for raw egg preparations (mayonnaises, chocolate mousse, etc.). You can nevertheless consume cooked eggs for a necessary protein intake.
Tea and coffee in moderation
Some drinks should be consumed in moderation during pregnancy. Coffee and tea can be bus on a daily basis, but without excess: 1 to 2 cups maximum per day Due to their caffeine rate (and the tea equivalent in tea). But beware, also count soda at cola in your caffeine consumption!
Soybeans and soy products are to be avoided
These products contain phyto estrogens which can have repercussions in babies. For caution it is advisable to limit the consumption of these foods to one per day maximum and to completely exclude the food supplements which contain them.
Too spicy dishes and sugar
Pregnant, Avoid too spicy dishesseasoned or too rich in fat and Moderate the consumption of sweet products (Cookies, pastries, candies, chocolate …). Also refer to eating peanuts,, Because peanuts can cause food allergies in baby.
Alcohol and tobacco to proscribe
Tobacco and alcohol are harmful to the health of the future baby and the development of pregnancy. Do not hesitate to ask your doctor for advice to stop without risking being lacking: solutions exist.
What foods are allowed in pregnant women?
To start a pregnancy well, the body should not suffer from any deficiency, whether in vitamins or minerals. Because pregnancy raises your needs and therefore may quickly empty stocks if your diet is not suitable. For this, it is recommended to favor certain foods and vitamins During pregnancy, in particular:
- Folic acid (or vitamin B9)
- Vitamin D
- Iron: A sufficient iron intake is essential, especially at the end of pregnancy, in order to avoid a risk of drop in red blood cells at the origin of anemia, a situation which could increase the risk of prematurity and low weight of the baby. There is quantity in many foods: the eggsTHE fish and the meat and pulses,, lenseswhite beans, chickpeas, oilseeds, spinach …
- Fruits and vegetables: They are an incredible source of vitamins and minerals. However, they can also carry bacteria. So they are to be consumed preferably To kill any pathogens. They can be eaten raw provided that they are well cleaned with water, then peeled before tasting.
- Iodized foods: Iodine is essential to ensure the functioning of the thyroid gland and the good development of the baby’s brain. Iodine is found in crustaceans and sea fish (cooked during pregnancy)milk and dairy products, eggs (cooked) and iodized salt. The doctor must sometimes prescribe drug treatment in the event of a iodine deficiency. In addition, the nutritional reference for iodine for pregnant women is 200 μg/d.
- Carbohydrates and protein : carbohydrates constitute most of the fetus feeding. Consume slow sugars like starchy foodsTHE cereals and bread for example, while favoring the whole bundle which contains more fibers. As for proteins, they are found in meats, fish, eggs and dairy products.
What are the food recommendations during pregnancy?
The National Agency for Food, Environmental and Labor Health Safety (ANSES) offers Food benchmarks adapted to pregnant and breastfeeding women. “Food groups with specific benefits for the health of the mother and child during pregnancy or breastfeeding: dairy products, fruits and vegetables and fish. Consuming these foods also makes it possible to cover the needs in certain nutrients essential for these populations such as iron, iodine, vitamin B9, that is to say folic acid, and, only for lifeguards, vitamins,specifies the 2019 ANSES report.
Specific food benchmarks:
- Vegetables rich in vitamin B9 (spinach, asparagus, salads, broccoli, Brussels cabbage, cauliflower, etc.)
- Vitamin B9 legumes (lentils, broken pea, beans, etc.)
- Some iron -rich meats (beef, rabbit, duck, quail, etc.)
- Some fish and seafood are rich in iron (calamar, octopus, mold, clam, anchovy etc)
- Fatty fish are sources of iodine (salmon, herring)
- Egg yolk and dairy products are sources of iodine.
For breastfeeding women:
- Vegetables and fruits are sources of beta-carotene and vitamin C;
- Egg yolk, cheeses, butter and crème fraîche are sources of vitamin A.
Can we take pregnant food supplements?
During your pregnancy, you want to feel at best, but especially to give your baby the best. Some future mothers are therefore tempted to take food supplements. Wrong … Admittedly, it is possible to find in specialized stores products enriched specifically and intended for pregnant or breastfeeding. Know that they have No particular interest And that a varied and balanced diet is enough to provide everything you and your child need.
Also, Whether they come in the form of capsules, powder, tablets or other, in supermarkets or in pharmacies, Food supplements should not be consumed without medical advicethat is to say if and only if it is your doctor who prescribed them. The same precautionary principle must be applied with Drug supplements intended to supplement a possible lack of nutrients (vitamin D, folate, etc.). It is your obstetrician or your midwife who decides to get you or not, depending on your state of health.
Sources:
Food benchmarks for specific populations. EXPERTISE ANSES (June 2019)
Revised opinion of ANSES relating to the updating of PNNS food benchmarks – pregnant and breastfeeding women (February 2019)
