The needs of the fetus: importance of providing good nutrients for you

When you are pregnant, losing weight is not a good thing. We will instead seek to control weight gain.

Should we eat more to meet baby's needs?

It is true that building the fetus in the pregnant woman's womb requires resources , but that doesn't mean you have to eat more! The phrase “ when you are pregnant, you eat for 2 ” does not mean that you should eat twice as much, but rather twice as much ! This also applies if you are expecting twins or triplets! Conceiving a child requires a lot of vitamins and minerals from the body. Therefore, it is essential to adopt a varied and balanced diet , with a portion of vegetables at each meal. The maju bowl makes this much easier because it is personalized according to your daily needs . So, all you have to do is cook good, simple dishes and place them in the compartments of the bowl in order to obtain the quantities adapted to your profile. [1; 2; 3]

What are the essential micronutrients for a healthy baby?

All vitamins and minerals are important but if we dig deeper, we can name a few that are essential for pregnant women.

Vitamin B9 plays a vital role in fetal development

We first think of vitamin B9 (also called folic acid), which has many essential roles in the conception of a baby. Indeed, folic acid contributes to the production of DNA and RNA and also contributes to:

The production of amino acids (essential for cell growth)
The formation of red blood cells
Develop the nervous system as well as the immune system
The production of new cells (development of the fetus in this case)

Folic acid thus plays a vital role in the development of the future infant, which is why many doctors recommend vitamin B9 supplementation as soon as you plan to become pregnant. However, we recommend that you wait for your doctor's advice on this subject and above all not start taking food supplements without prior medical advice. [4]

Vitamin D plays an important role in pregnant women

The right intake of vitamin D ensures:

optimal mineralization of tissues (bone, tooth, cartilage)
efficiency of nerve transmission , coagulation and muscle contraction . [5]

Iron plays a vital role during pregnancy

Iron intake ensures:

the production of hemoglobin : protein which is part of the composition of red blood cells and which helps transport oxygen in the body
the production of myoglobin : protein present in muscles which allows oxygen to be stored
the manufacture of enzymes : involved in respiration and DNA synthesis. [6; 7]

Calcium plays a vital role during pregnancy

Calcium intake is also extremely important in pregnant women because it will contribute to the formation of the future infant's skeleton. [7]

Iodine plays a very important role for the proper development of the fetus

Iodine intake will contribute to the good health of the thyroid gland of the mother-to-be and is also important in the process of fetal brain development. [8]

Macronutrients are also essential for a healthy baby

Proteins , carbohydrates and lipids are part of the basic nutrients of the diet, from which pregnant women are not excluded . It is important that pregnant women eat a varied and balanced diet in order to provide their body with all the nutrients essential for its proper functioning and the proper development of the future infant.

Hydration should not be neglected

Here we deal with the needs for vitamins and minerals which have an essential place in pregnant women, but it is also important to remember that we must also drink enough and regularly water , which represents more than 70% of the composition of the human body .

Food choices during pregnancy

Are there any foods to eliminate during pregnancy?

Future mothers have a higher risk of developing an illness induced by the ingestion of certain foods. Listeriosis develops due to bacteria present in food and can cause food poisoning in pregnant women, which can subsequently cause miscarriage, premature birth, or even stillbirth. We therefore advise avoiding raw milk cheeses and raw seafood. Toxoplasmosis develops due to a parasite which is present in the earth and which can cause symptoms similar to the flu (fatigue, fever, muscle pain, sore throat and headache), which can have repercussions on the future infant in causing malformations of the fetus with irreversible damage to the brain and eyes. To avoid this, we recommend washing all fruits, vegetables and aromatic herbs carefully, taking care not to leave any soil residue. We also advise pregnant women to avoid contact with cats as toxoplasmosis can be transmitted by them or their feces. For the same reasons, it is not recommended to do gardening or take care of cat litter. Generally speaking, a pregnant woman not immunized against these diseases should eliminate all raw foods such as:

Raw or uncooked eggs as they could contain salmonella. So be sure to also avoid all foods that contain raw eggs such as chocolate mousse, tiramisu, mayonnaise and other sauces, pastries, custard, etc.
Raw or uncooked meat
Raw or smoked fish
Cold meats such as raw ham, prosciutto, salami, sausage, liver mousse, foie gras, rillettes, pâté, etc.
Raw milk or soft cheeses such as Brie, Reblochon, Roquefort, Epoisse, Bleu, Camembert, Morbier, Mont d'Or, Saint Marcellin, Vieux Boulogne, Pont l 'Bishop, etc.

Additional advice on disposing of certain foods also applies to:

Fish excessively loaded with mercury such as shark, tuna, swordfish, pike, eel, carp, silur, monkfish, sea bass, emperor, sea bream, skate, scabbardfish, halibut, etc.
Alcohol: because the cytotoxin present in this drink can affect the brain and nerve cells of the unborn child.

In general, it is important to cook all foods thoroughly when you are pregnant. Certain foods should not be completely excluded when you are pregnant, but should still be moderated , these are:

Coffee that we recommend that you consume a maximum of 2 cups per day (i.e. approximately 230ml of coffee per day). Remember that your caffeine consumption does not only depend on your coffee consumption because there is caffeine also in cola drinks, in energy drinks, in chocolate as well as in certain herbs such as guarana and yerba mate .
Black tea and green tea, because they contain tannins which will prevent the assimilation of iron. For occasional consumption, we advise you to steep the tea for a short time and drink it between meals.
Kombucha because it is composed of bacteria that can be harmful to pregnant women and the fetus. [9; 10; 11]

What foods should be favored during pregnancy?

Here is a non-exhaustive list of foods that are sources of vitamin B9, which is so useful for pregnant women: Food sources of vitamin B9

* Cooked legumes: lentils, split peas, chickpeas, white beans; Dark green leafy vegetables: spinach, broccoli, lettuce, Brussels sprouts, kale; Other vegetables: beets, asparagus, radishes, artichokes, butter beans, celeriac, cauliflower, parsnips, red pepper; Fruits: strawberries, passion fruit, mangoes, melons, raspberries, lychees, clementines, oranges, blackberries; Starchy foods: sweet potatoes, chestnut flour; Oilseeds: walnuts, hazelnuts, flax seeds; Meats: eggs; Others: spirulina Here is a non-exhaustive list of foods that are sources of vitamin D: Food sources of vitamin D for the needs of pregnant women.

Food sources of vitamin D for the needs of pregnant women.

* Meats: eggs; Dairy products: white cheeses, yogurts and pasteurized or UHT cheeses; Fruits: avocados; Vegetables: wild mushrooms (porcini mushrooms, morels, button mushrooms) Here is a non-exhaustive list of foods that are sources of iron: Food sources of iron for the needs of pregnant women.

Food sources of iron for the needs of pregnant women.

* Legumes: beans, peas, lentils; Vegetables: spinach; Meats: lean meats (certain parts of lamb, veal, beef), poultry, mackerel, sardines, eggs, tofu, sardines; Oilseeds: nuts, almonds, pumpkin seeds If your meal does not contain animal meat, we advise you to bring a good source of vitamin C to help your body absorb iron from other foods. In fact, heme iron (animal origin) is absorbed much better than non-heme iron (plant origin). Here is a non-exhaustive list of foods that are sources of vitamin C: Food sources of vitamin C for the needs of pregnant women.

Food sources of vitamin C for the needs of pregnant women.

* Fruits: kiwis, oranges, grapefruit, mangoes, strawberries, blackcurrants, pineapple, lemon; Vegetables: spinach, yellow peppers, green peppers, red peppers, broccoli, tomatoes, Brussels sprouts, turnips, parsnips; Starchy foods: potatoes Here is a non-exhaustive list of foods that are sources of calcium: Food sources of calcium for the needs of pregnant women.

Food sources of calcium for the needs of pregnant women.

* Vegetables: spinach, broccoli, chard; Dairy products: milk, pasteurized or UHT yogurt, hard cheeses; Meats: eggs, sardines, mackerel, tofu; Legumes: black beans, white beans, chickpeas; Oilseeds: almonds, flax seeds, sesame seeds, hazelnuts, pistachios; Fruits: kiwis, oranges, apricots, clementines, blackberries Here is a non-exhaustive list of foods that are sources of iodine: Food sources of iodine for the needs of pregnant women.

Food sources of iodine for the needs of pregnant women.

* Seasoning: iodized salt; Meats: sardines, mackerel, trout, eggs; Dairy products: pasteurized or UHT milk, yogurt and white cheese; Vegetables: spinach, watercress

General advice for a peaceful pregnancy

The eating rhythm and the atmosphere of meals

We advise you to create a calm atmosphere during your meals in order to eat slowly and consciously . We have talked about the importance of providing all the essential nutrients to your body and to this we would like to advise you to give importance to your breakfast . Indeed, it has been shown that intermittent fasting would be bad during pregnancy, because it would increase the risk of infant mortality. We advise you to eat 4 meals (3 meals and a snack) in your day and to listen to your body in the event of bloating, for example. If you are prone to digestive problems , you can split your diet further. Likewise, if you experience cravings throughout the day, you can eat the same quantity of food but divided into several meals during the day. It is also important to have impeccable oral hygiene in order to prevent pregnancy-related gingivitis, which is defined by the accumulation of plaques on the teeth which will irritate the gums. According to several studies, this increases the risk of premature birth. Opting for raw foods instead of sweets will also reduce this risk. Drinking enough water will also help prevent urinary infections and constipation problems, which are common during pregnancy. [2; 11; 12]

What about physical activity?

Concerning physical activity , know that pregnancy is entirely compatible with reasonable daily physical activity . It is even recommended ! This will help maintain abdominal muscles but also improve your morale and reduce bloating , constipation and back pain. In other words, you can continue to practice sport by following the recommendations of your doctor or gynecologist who will be best placed to advise you. If physical activity is not your habit, you can choose to walk 30 minutes a day or do a swimming session which will need to be adapted as your pregnancy progresses. [12]

Our advice to combat digestive disorders during pregnancy: nausea, vomiting, acid reflux, constipation

Nausea, vomiting and acid reflux are common and can be unpleasant on a daily basis. Nausea most of the time stops in the 3rd or 4th month of pregnancy . They are often accentuated when you do not eat for a long time. The solution would then be to split your meals further in order to reduce this period of time. It would therefore be a question of having 4 or 5 meals with the same quantity of food in total over the day, but divided into several times. Also be sure to drink between meals rather than during them. If your nausea is caused by odors, you can choose cold meals which will be less odorous. Vomiting can weaken tooth enamel. This is why we recommend that you rinse your mouth quickly with water or with a fluoride or bicarbonate mouthwash and wait between 30 minutes and 1 hour before brushing your teeth. More specifically for acid reflux , splitting your meals will also help you in this regard. Take the time to eat slowly, calmly, chewing properly and do not go to bed directly after ingesting a meal. Avoid fatty and spicy foods which would encourage these acid reflux. In case of constipation , first ensure that your water intake is good (1.5 to 2L per day). You can also opt for water rich in magnesium (with a minimum of 50 mg/L of magnesium). To counter constipation, you can increase your fiber intake, particularly fruits, vegetables and/or whole grains (whole grain bread, whole grain rice, etc.). Practicing daily physical activity will also help you in this regard! Walk at least 30 minutes a day if you don't do any other type of exercise. [12; 13]

Tips to Prevent Infections

When you are pregnant, it is important to ensure good hygiene in general to prevent possible infections. This is why we recommend that you wash your hands regularly and carefully with soap, especially if you have just cooked and have been in contact with raw food or if you have been in contact with an animal, earth, diapers of children, etc. In your refrigerator , be sure to separate raw foods from cooked foods, only store leftovers for 2 to 3 days maximum and clean it regularly. Also note that to defrost food, it is important to place it in the refrigerator and not in the ambient air. [12]