April is a bit like the season for new babies, right? And if they haven't been born yet, maybe they're in the works? Tell us everything! Because, for our part, we've chosen this month to talk to you about treats and nutrition. Pregnant or breastfeeding, what are the essential foods and nutrients for you? We'll tell you everything and, above all, we'll share some 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 healthy growth of the baby in your belly, throughout your pregnancy you must ensure that you consume enough vitamins and essential nutrients .
- Vitamin B9 : it is the first essential before, during and after pregnancy that you should not do without. It is found in vegetables and fruits such as spinach, lamb's lettuce, endives, leeks, artichokes, bananas, all red fruits and also in yeast.
- Iron : it is the second nutrient that should not be neglected if you are expecting a baby, as needs increase throughout pregnancy. To find iron, eat well-cooked meat (to avoid the development of bacteria) and legumes.
- Calcium : essential for the baby's bone mineralization, it also prevents pregnancy-induced high blood pressure. Calcium is mainly found in cheeses (hard cheese only to avoid listeriosis and toxoplasmosis), yogurts or milk. Leafy vegetables, dried fruits and nuts also contain it.
- Vitamin D : it helps to 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 the proper functioning of the thyroid gland and the proper development of the fetus. Because the needs of pregnant women are increased, consume well-cooked shellfish and sea fish, eggs, dairy products and iodized salt.
3 pregnancy recipes to enjoy without feeling guilty
Artichoke puree
For a little treat rich in vitamin B , carefully wash a few artichoke bottoms and crush them with a fork before adding a quarter of a lemon for seasoning.
Reheat everything over low heat, add salt, pepper and a teaspoon of crème fraîche before serving, why not, with grilled chicken breasts.
Leek and chicken gratin
Pear marmalade
Breastfeeding mothers: a balanced diet to fill up on energy
To produce the milk your baby needs, you burn a lot of calories (hello postpartum return to the line). If an intake - estimated at 500 calories on average per day - may be necessary, it varies depending on whether you are breastfeeding one or two babies or whether you practice mixed breastfeeding or exclusive. Either way, you need a regular and varied diet . The good news? You can eat everything you like again, but in moderation . A great solution to vary dishes and foods.
- Of the proteins (animal and plant), carbohydrates (rice, pasta, wholemeal bread and cereals, etc.), fibers (dried fruits and legumes), fatty acids, vitamins and minerals .
- Of calcium , found in cheeses such as comté, cantal or beaufort, but also in nuts and green leafy vegetables.
3 tailor-made breastfeeding recipes
St Marcellin and spinach quiche
Eggs cocotte with smoked salmon
Carrot almonds
And for those who are feeling peckish, what do we eat?
Pregnant or breastfeeding, cravings and hunger pangs are common. To eat well without having any regrets, Élhée has prepared a additional list of quick and healthy snacks to always keep on hand.
- We're having a milkshake with ripe fruit from the fridge and milk.
- We take advantage of all fresh and seasonal fruits , to eat or squeezed.
- Spread a slice of nut bread with a mashed banana .
- We slip a little packet of dried fruits and seeds , in his waistcoat pocket (figs, apricots, hazelnuts, almonds, pumpkin seeds, etc.)
- We prepare a bowl of hummus . This chickpea puree contains crushed sesame, lemon, garlic and olive oil, which makes it perfect for dipping vegetable sticks.
- We are filling up on canned mackerel or anchovies , to be eaten with a few salad leaves.
And above all, treat yourself. While waiting for your baby, even if there are some restrictions, world cuisines offer enough possibilities to continue eating well. Besides, don't forget that from now on, you share everything with your child, especially the taste.
