April is baby season, isn't it? And, if they're not born yet, maybe they're in the making? Tell us all about it! Because, for our part, this month we've chosen to talk about delicacies and nutrition. Pregnant or breastfeeding, what foods and nutrients are essential for you? We tell you all about it, and above all, we share a few quick recipes to make your life easier in the kitchen.
ARTICLE SUMMARY :
During pregnancy: essential nutrients and vitamins for you and your baby
To ensure your full health and the proper growth of the baby in your belly, throughout your pregnancy you must take care to consume sufficient vitamins and essential nutrients.
- Vitamin B9 : this is the first essential before, during and after pregnancy that you shouldn't do without. It's found in vegetables and fruit such as spinach, lamb's lettuce, endives, leeks, artichokes, bananas, all red fruits and yeast.
- Iron : this is the second nutrient not to be neglected if you're expecting a baby, as requirements increase throughout pregnancy. For iron, eat well-cooked meat (to avoid bacterial growth) and legumes.
- Calcium : essential for the baby's bone mineralization, it also prevents pregnancy-induced hypertension. Calcium is mainly found in cheeses (hard cheeses only, to avoid listeriosis and toxoplasmosis), yoghurts and milk. Leafy vegetables, dried fruit and nuts also contain calcium.
- Vitamin D : helps assimilate calcium. Produced by the body, you also consume it by eating oily fish such as well-cooked salmon and smoked herring, or egg yolk.
- Iodine : this trace element is essential for proper thyroid function and fetal development. Because pregnant women's needs are increased, consume well-cooked shellfish and seafood, eggs, dairy products and iodized salt.
3 guilt-free pregnancy recipes
Artichoke purée
For a vitamin-B-rich treat, carefully wash a few artichoke bottoms, mash them with a fork and add a quarter of a lemon for seasoning.
Reheat over low heat, add salt, pepper and a teaspoon of crème fraîche before serving, why not with grilled chicken breast?
Leek and chicken gratin
Pear marmalade
Breast-feeding mothers: a balanced diet for full energy
To produce the milk your baby needs, you need to burn a lot of calories (hello, back to the post-partum waistline). While an intake - estimated at an average of 500 calories a day - may be necessary, it varies depending on whether you're breastfeeding one or two babies, or whether you're practisingmixed or exclusivebreastfeeding. Whatever the case, you need aregular and varied diet . The good news? You can once again eat whatever you like, but in moderate quantities. An excellent solution for varying dishes and foods.
- From proteins(animal and vegetable), from carbohydrates (rice, pasta, wholemeal bread and cereals...), from fibers (dried fruits and legumes), from fatty acids, vitamins and minerals.
- From calcium, found in cheeses such as comté, cantal or beaufort, but also in nuts and green leafy vegetables.
3 made-to-measure breastfeeding recipes
St Marcellin and spinach quiche
Cocotte eggs with smoked salmon
Amandines with carrots
And for the little hungers, what do we eat?
Pregnant or breastfeeding, cravings and munchies are common. To help you eat well without regret, Élhée has prepared a additional list of quick and healthy snacksA must-have at all times.
- We make a milkshake with ripe fruit from the fridge and milk.
- We take advantage of all the fresh, seasonal fruit, whether crunchy or squeezed.
- A slice of nut bread is spread with a mashed banana.
- Slip a small packet of dried fruit and seeds into your vest pocket (figs, apricots, hazelnuts, almonds, pumpkin seeds...).
- We prepare a bowl of hummus. This chickpea puree contains crushed sesame seeds, lemon, garlic and olive oil, so you can dip vegetable sticks in it.
- Fill up on mackerel or canned anchovies, to be eaten with a few salad leaves.
And above all, treat yourself. While you're waiting for baby, even if there are a few restrictions, the cuisines of the world offer plenty of possibilities for continuing to eat well. And don't forget that from now on, you share everything with your child, especially taste.
