grossesse nutrition femme enceinte

Are you pregnant? You don’t know what foods to put on your plate to make your pregnancy go well? You don’t know what foods to avoid? If so, then this article is for you.

A varied and balanced diet during pregnancy

When you are pregnant, your vitamin and mineral needs increase. But it is not necessary to eat for two for nine months! To meet your needs and ensure that the fetus develops well, balance and diversify your diet. That is to say, favor foods that are good for your health such as vegetables, fruit, fish, meat, and limit harmful foods: cookies, pastries, soft drinks, chips, aperitif cakes, cold cuts, butter …

As shown in the visual above, a balanced meal, both lunch, and dinner should be composed as follows:
– 1 portion of raw or cooked vegetables (80 to 100 g)
– 1 serving of protein: Meat, fish, or eggs (about 100 g)
– 1 portion of starchy foods: cereals and/or legumes
– 1 raw or cooked fruit for dessert

The quantity of accompaniment (starch and vegetables) must be greater than the animal product.

Folic acid or vitamin B9, which is indispensable

Are you pregnant? Think about vitamin B9 or folic acid! This vitamin is essential for the development of the nervous system of the embryo and then the fetus.

To make sure you get enough of it, here is a list of vitamin B9-rich foods to include in your diet:
– Brewer’s yeast
– Spinach
– Watercress
– Dandelion
– Lamb’s lettuce
– Nuts
– Chickpeas
– Broccoli …

For example, regularly take a spoonful of brewer’s yeast with your salad or yogurt.

Calcium for bone health

Calcium is an essential mineral during pregnancy because it’s responsible for building your baby’s skeleton. It’s also responsible for your health because of the many roles it plays in the body.

To fill up with calcium, consume 3 dairy products per day: milk, yogurt, white cheese. Also think of mineral waters rich in calcium: Courmayeur, Contrex, Hépar.

Vitamin D, essential for calcium absorption.

Vitamin D is essential because it facilitates the absorption of calcium by the body. It participates in the mineralization of your baby’s skeleton.

Vitamin D is made by your body when you are exposed to the sun. Exposure for 10 to 15 minutes a day allows you to fill up.

And if there is no sun, vitamin D is also found in some foods:
– Eggs
– The fish
– Dairy products fortified with vitamin D.

So don’t hesitate to eat fish twice a week 😉


During pregnancy, you need more iron because your blood volume increases. To meet your needs, eat meat, fish, and pulses (lentils, white beans, chickpeas, etc.) regularly.

Iodine for your child’s brain

Iodine is a trace element that plays a role in the functioning of the thyroid gland. Iodine is also responsible for your baby’s brain development.
To consume it, eat some shellfish, but make sure it’s well cooked! You can also find iodine in eggs and fish.

Foods not recommended during pregnancy

Only one real ban: Alcoholic drinks because alcohol attacks your baby’s brain! So we hold back 😉
To avoid any risk of infections, listeriosis, and toxoplasmosis, do not eat these foods :

– Cheese, especially if it is made with raw milk like camembert.
– Cold meats: pâté, rillettes, foie gras…
– Raw meat, raw or smoked fish, raw shellfish, and shellfish sold cooked.
– Wild fish: sea bream, tuna, skate, eel, monkfish, shark, swordfish…

As a precaution, do not eat soy foods because they contain phytoestrogens. These substances can interfere with your and your child’s hormonal system.

And don’t forget to rinse your fruits and vegetables well before eating them!

What you should remember :

– During pregnancy, don’t eat for 2 but eat better by varying and balancing your diet.
– Vitamin B9 is the essential vitamin for the nervous development of your fetus. So think of green vegetables and brewer’s yeast!
– Alcohol is prohibited throughout pregnancy.

Article written by Amélie Vincent, dietician.