How to feed properly in early pregnancy?

How to feed properly in early pregnancy?

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Nausea, stomach upset, bulimia ... at the beginning of pregnancy, it is common to have difficulties to eat properly. Which foods to focus on and which precautions to take? We take stock.

First trimester: the difficulties of a correct diet

  • In early pregnancy, expectant mothers often suffer from various digestive disorders: nausea, vomiting, stomach ache, etc., or they are not hungry; sometimes, on the contrary, they are suffering from bulimia. These various disorders may prevent a good balance of the diet. For example, some women who are prone to nausea, to avoid them, suppress meals and nibble biscuits or chocolate. The result is that they get fat without eating properly.
  • Fortunately, the various digestive disorders disappear after the first trimester. This explains why, during these first three months, some women took 3 kg while others lost as much.

Waiting :

  • If you have little appetite, eat at least some foods that provide you with protein, calcium and vitamins, and have 5 or 6 small meals a day.
  • If you're still hungry, maybe do not you eat enough at meals? If this is the case, increase the amounts of starchy foods (potatoes, pasta, rice, semolina, pulses) or make small snacks with a dairy or a hard-boiled egg, a slice of wholemeal bread or a fruit. Try to resist snacking between meals, with sweets, cakes or cookies.

Foods to avoid or limit

The contraindicated foods:

  • Alcohol, including wine and beer.
  • Foods and margarines enriched with "sterol" or "stanol" (to lower cholesterol).
  • Some fish: marlin, swordfish, siki, shark and lamprey because these fish accumulate more toxic. This recommendation mainly concerns the inhabitants of the island of Reunion.
  • Liver.

Foods that could make you sick or cause intoxication:

  • Game, meat and fish poorly cooked or raw.
  • Crustaceans, mussels, oysters: it is sometimes difficult to be sure of their freshness, and they risk transmitting the virus of hepatitis A.
  • Raw milk (unpasteurized), raw milk cheeses, soft cheeses (brie, camembert, reblochon, etc.). Remove the cheese crust (listeriosis).
  • Rillettes, pâtés, foie gras and jelly products. Prefer pre-packaged deli meats and consume them quickly after opening.
  • Raw sprouts (soya).
  • Food derived from soy (soy sauce, desserts, tofu ...) should be limited to once a day maximum. Indeed, their richness in phyto-oestrogens could have adverse consequences on the sexual maturation of the baby.
  • Do not overdo heavy foods to digest: frying, stews, sausages (except ham).
  • Beverages containing caffeine: coffee, tea, energy drinks, some sodas, are limited.

Precautions to take

  • Wash vegetables and fruit carefully to be eaten raw.
  • In the refrigerator, protect your food by placing it in clean, closed containers. Separate raw products from cooked products. Clean your refrigerator twice a month with a diluted solution of 2% bleach.
  • Cooking-free egg dishes (creams, pastries, mayonnaise) should be prepared just before consumption and should not be kept.
  • To avoid any risk of toxoplasmosis, you will not eat raw meat, marinated or smoked. You will cook all the meats particularly the sheep. A heart temperature of 65 ° is needed to destroy any germ, including parasites such as tapeworms.
  • Wash hands frequently (which can carry germs in food).

Article from the book "I'm expecting a child" by Laurence Pernoud.

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