To ensure the good development of the baby, four micronutrients are priority for the pregnant woman: Vitamin B9, iron, calcium and vitamin D. But good hydration is also necessary from the beginning of the pregnancy. Simple advice will help you take care of your baby, even though he may not be here yet.

During the first trimester – from the 1st to the 13th week of pregnancy – your baby has very demanding needs to develop well and in particular Vitamin B9 and Omega 3 but also water.

Vitamin B9

Vitamin B9 (also called folic acid or folate) is directly involved in the production of genetic material (including DNA) and the formation of the nervous system of the baby. It is directly involved in the closure of the neural tube which is nothing other than the outline of the central nervous system and which occurs very early in pregnancy: during the fourth week of pregnancy. Folic acid also allows optimal growth of the fetus.

Thus, during the first 3 months, it is important to give pride of place to the foods richest in Vitamin B9:

• Dark green vegetables: spinach, chard, watercress, butter beans, asparagus, Brussels sprouts, broccoli, romaine lettuce, etc.
• Legumes: lentils (oranges, green, black), lentils, dried beans, broad beans, peas (split, chick, whole).
• Orange-colored fruits: oranges, clementines, tangerines, melon

The National Health Nutrition Program (PNNS), however, recommends systematic supplementation from the start of pregnancy and often even from the desire for a child.

Omega-3

Omega-3s are good quality lipids and some of them are directly involved in the development of fetal eye and brain cells: DHA and EPA

In order to promote the development of the fetus, the ideal would be to consume as much Omega-3 as Omega-6. However, the modern diet is often too rich in Omega-6. It is therefore absolutely essential to restore the balance by eating more foods rich in Omega-3:

• Oily fish such as herring, mackerel, fresh sardines, fresh or canned tuna, trout, eel, anchovies, cod liver
• Seafood: oysters (cooked) in particular
• Flaxseed-fed chicken eggs
• Nuts: nuts especially, but also almonds, hazelnuts, pistachios, cashews
• The oils: perilla, camelina, nigella, hemp, walnuts, rapeseed, soya. But be careful because the Omega-3 present in these oils is only slightly transformed into DHA and EPA.

Water

During pregnancy, body water increases by 6 to 8 liters in healthy women. Water is indeed essential from the start of pregnancy because it is necessary for the constitution of amniotic fluid, the development of the placenta and its vascularization.

In addition, drinking water regularly and sufficiently throughout the day helps fight against the minor inconveniences associated with pregnancy that often occur during the first trimester such as nausea, constipation and urinary tract infections.

To limit nausea and heartburn, it is best to choose water that is weakly mineralized and slightly acidic. So opt for sparkling water to promote digestion and add lemon juice to relieve you. If you are one of those 50% of pregnant women who suffer from constipation, also remember to hydrate yourself well throughout the day, favoring waters rich in magnesium. And if you are prone to urinary tract infections (cystitis), take care to drink well in small sips throughout the day in order to effectively dilute the urine.

During the second trimester – from weeks 14 to 27 of pregnancy – your body needs iron

Calories

During the first three months, it is physiologically unnecessary to eat more than usual. On the other hand, from the second trimester, your intake should be increased by around 300 kcal per day so that your child can develop optimally. Because of course, to grow, it gets its supplies directly from your reserves!

You can for example set up a small snack in the afternoon and add a slice and a half of bread (60 g), a piece of fruit and a portion of cheese per day for example.

To give you an idea, if you want to opt for another snack, here are the nutritional values ​​of the main foods:

• 1 fruit = 80 kcal
• 1 milk at 20% fat = 80 kcal
• 2-3 squares of chocolate with at least 70% cocoa = 80 kcal
• 1 portion of 45% fat cheese: 85 kcal
• 40 g of pain (1 tranche) = 100 kcal
• 30 g of oatmeal = 100 kcal
• 10 almonds = 100 kcal

The idea is to integrate a balanced snack per day, representing approximately 300 cal.

Fer

Iron is an essential trace element throughout pregnancy, and more particularly during the second and third trimester when the needs are increased. It allows red blood cells to take in oxygen in the lungs and carry it throughout the mother’s body and that of the fetus via the placenta.

So take care to eat a food rich in iron at each meal:

• Offal: black pudding, kidneys and heart in particular. The liver should be avoided (Vitamin A)
• Red meats: beef, veal, lamb and game
• Poultry: chicken, turkey, duck. Focus on the parts with the most blood supply such as the thighs
• Fish and seafood: tuna, sardines, herring or grilled mackerel, clams, periwinkles, mussels and cooked oysters.
• Algae: like sea lettuce and spirulina
• Legumes: red and white beans, chickpeas, split peas and lentils
• Condiments and spices: some are loaded with iron like thyme, cumin, curry and ginger

Water

During the second trimester of pregnancy, water still plays an important role in everyday life because it helps the body to transport nutrients to the cells, in addition to eliminating waste and helping to prevent dehydration and fatigue. that accompanies it.

So be sure to continue to hydrate yourself well at the rate of 1.5 liters of water per day. But also think of tea and coffee (possibly decaffeinated and decaffeinated), soups and raw salads. Fruit juices are also a great idea as long as they are homemade and without added sugars!

The third trimester – from week 28 to birth – is a time of remarkable growth and development for your baby. It completes its ossification and grows at high speed to reach about 50 cm on the D-day. Baby needs both a lot of calcium but also Vitamin D to absorb it optimally and fix it. And since it will be made up of between 75 and 90% water, your water needs are significantly increased during this final stretch.

Calcium

Calcium is absolutely essential for building a baby’s skeleton. Calcium needs therefore change over the course of pregnancy, as your baby grows to reach its peak in the third trimester when your baby is growing. During this last trimester, it fixes between 200 and 300 mg of calcium per day!

By consuming enough calcium, you not only ensure the quality of your child’s bones and teeth, but you also promote the right calcium content in your breast milk.

To meet your calcium needs, during your pregnancy, a varied and balanced diet is sufficient. Calcium is mainly found in dairy products (milk, yogurts, white cheeses, faisselles, petits-suisse, cheese) but it is also present in:

• Green leafy vegetables: spinach, watercress, chard, etc.
• Mineral waters rich in calcium such as Talians®, Hépar®, Contrex®, Courmayeur®
• Oleaginous fruits: almonds, hazelnuts, walnuts, etc.
• Vegetable drinks enriched with calcium: drink of almonds, spelled, oats, rice, etc.

Vitamin D

To fix calcium, vitamin D is absolutely essential. It plays a major role in the mineralization of the fetal skeleton by increasing the capacity of the maternal intestine to absorb calcium. So make sure you regularly eat these foods that are richest in Vitamin D:

• Combined oil (mixture of 4 oils) enriched with Vitamin D
• Herring
• Mackerel
• The salmon
• Trout
• Tuna in brine, canned

However, two-thirds of Vitamin D being synthesized by the skin under the effect of UVB rays, consider exposing yourself to the sun for ten minutes a day when possible. Discover the areas where the skin is the thinnest: the forearms, the décolleté and the legs, when the temperature allows it.

Water

While it is important to stay hydrated early in your pregnancy, it is even more important as you approach the term. The baby is made up mainly of water (75 to 90%).

During the third trimester, the hydration of the pregnant woman is even more important because the water exchanges between the mother and the fetus are spectacular: they represent more than 3,6 liters per hour! The baby’s water needs even become greater than his oxygen needs!

So make sure you stay hydrated throughout the day by drinking at least 1,5 to 2 liters of water per day. Beyond water, think of infusions, tea and coffee (possibly decaffeinated and decaffeinated), soups (hot or cold), raw salads, juices and smoothies made with freshly squeezed or mixed fruit.