Taking advantage of your desire for a child to improve your food hygiene is both preparing your body for the future needs of your child, but also putting all the chances on your side to be in good shape throughout your pregnancy.

For good resolutions to last over the long term, during your pregnancy and even beyond, it is advisable not to change your eating habits at all but to undertake gradual changes as soon as you want to have a child … Unless of course that you already take very seriously the role that your food fulfills in your vitality, your well-being and your balance! If not, make one big change per week from the ones below.

Take advantage of your childhood desire to stock up on vitamins, minerals and antioxidants by giving pride of place to fruits and vegetables that you choose fresh and in season.

The fruits

At each meal and even as a snack, be sure to consume a fruit preferably raw and in season to benefit from all its nutritional benefits. If you choose the fruit juice version, even squeeze your fruit and do not delay to drink your homemade drink! The fruit juices of large surfaces, whatever they are, do not have real nutritional interests, in terms of vitamins in particular. You can however opt for compotes, but again, prefer the homemade versions which require very little preparation time. Turn off the heat as soon as the fruit is cooked and always taste before adding sugar: the fructose in the fruit is often sufficient on its own! Ideally, count 3 servings of fruit per day.

Tip: for a portion of fruit, count 1 apple, 1 pear, 1 orange, 1 nectarine, 1 peach but 2 kiwis, 3 plums, 3 clementines, 2 mandarins and 1 small bowl of red fruits!

The vegetables

At noon and in the evening, always eat vegetables in quantities at least equivalent to starchy foods. Ideally, make sure you always have at least one serving of raw vegetables per day: green salad, grated carrot, cucumber, white cabbage, tomatoes, etc. To fill up on vitamins, minerals, antioxidants but also fiber, consider vegetable pies, woks, pan-fried foods, soups, vegetable juices, etc.

Proteins are absolutely necessary for the proper functioning of the organism by participating directly in the construction and renewal of cells and tissues.

Animal proteins

Oily fish and seafood for their contribution of Omega-3, iodine and iron: tuna, trout, eel, sardines, herrings or even mackerel, sardines, cod, clams , periwinkles, mussels and cooked oysters

Red meats and poultry for their iron content: beef, veal, lamb, game, chicken and turkey and duck. Also consider organ meats (but eat liver in moderation).

Chicken eggs: prefer eggs from hens fed on flax seeds which will be rich in Omega-3 and for quality eggs, choose category 0 or 1 eggs: this corresponds to organic eggs or eggs from raised hens outside.

Tip: be sure to consume two sources of protein per day: one at lunchtime, the other in the evening

Vegetable proteins

To benefit from all their nutritional benefits, choose foods that are less processed as possible.

• Legumes, also called “pulses”: lentils, split peas, chickpeas, white beans, red beans.
• Seaweed such as wakame, nori and konbu.

Regarding soy products (tofu, seitan, tempeh, textured soy proteins, soy steaks, etc.), it is recommended to limit their consumption one product per day during pregnancy and during pregnancy. ‘feeding with milk.

One in two women has Vit B9 intakes less than 2/3 of the recommended nutritional intake so that gynecologists and the PNNS (National Health Nutrition Plan) recommend folic acid supplementation, (the other name of Vit B9). from the start of pregnancy, and often even when the desire to become pregnant. So many arguments for already filling up with Vitamin B9 if you want a child soon!

Beyond the food supplements that will most certainly be prescribed to you, you will find Vitamin B9 in a multitude of foods. The richest in folic acids are:

• Dark green vegetables: spinach, chard, butter beans, asparagus, Brussels sprouts, avocado, broccoli, romaine lettuce, watercress, etc.
• Legumes: red and white beans, chickpeas, split peas and lentils.
• Orange-colored fruits: oranges, clementines, tangerines, melon.