You're pregnant or planning a pregnancy, and already, instructions under the guise of "good advice" are flooding your brain. Foods to avoid, forbidden foods, calories... know that pregnancy often rhymes with preconceived ideas.
Our health coach Laila Bel helps you sort out the facts from the fiction. Spoiler: Yes, you're allowed coffee while pregnant , but no, you don't need to "eat for two."
Pregnancy and nutrition
I need to increase my protein intake: TRUE
At the end of pregnancy, protein needs increase by 20 to 30%. You can increase your animal-based protein intake. Choose good quality protein (organic, from small producers, free-range, etc.). There are also many plant-based proteins: lentils, beans, chickpeas, etc.
I must no longer eat fish or seafood: TRUE AND FALSE
Shellfish, mussels, and oysters should be avoided if you are unsure of their freshness. Avoid large fish contaminated with heavy metals (swordfish, merlin, tuna, sea bream, monkfish, sea bass, and lamprey).
Choose small fish rich in omega-3 (sardines, herring, anchovies, trout, mackerel) as well as wild salmon by diversifying your sourcing locations. If you are deficient and your doctor recommends it, do not hesitate to turn to an omega-3 dietary supplement .
I should stop drinking tea or coffee: FALSE
You can have one cup of coffee a day or two cups of tea, but it's recommended not to exceed 200mg of caffeine per day. If you can, opt for organic coffee and tea.
I should avoid unpasteurized foods: TRUE AND FALSE
We know the risks of certain dairy products made from raw (unpasteurized) milk, such as raw milk cheeses or raw crème fraîche. But unpasteurized juices and vinegars can also contain parasites or unwanted bacteria. Unpasteurized lacto-fermented vegetables, on the other hand, can be safely consumed during pregnancy. This is because the good bacteria that develop during fermentation produce lactic acid, which acidifies the environment to a pH level so low that pathogenic bacteria cannot thrive.
I should avoid spicy foods: TRUE AND FALSE
Spicy foods are safe to eat during pregnancy and do not induce labor. However, if you experience heartburn after eating spicy foods or are prone to hemorrhoids, it is best to avoid them during your pregnancy.
The special case of meat for vegetarians
I need to adapt my vegetarian diet: TRUE
Make sure to combine plant proteins (legumes and oilseeds) with whole grains (examples: rice and lentils, almond puree and wholemeal bread, etc.) and limit soy-based products (tofu, tempeh, soy milk, etc.) to once a day.
If you do not consume any animal products, check with your doctor that you are not deficient in vitamins B12, calcium, iron, zinc, choline, DHA and vitamin D in particular .
Pregnancy and calories
I have to eat for two: FALSE
You only need about 200 to 300 extra calories per day starting in the second trimester and a little more in the last trimester. This equates to a handful of almonds with a piece of fruit or yogurt with 4 tablespoons of granola.
Laila Bel is a health coach for mothers. Find her great advice on her website .
