What are the good foods to eat during pregnancy?

Gauthier Delomez 6:25 p.m., December 7, 2021

Pregnant women need to think about their well-being, and also that of their babies.

This requires in particular a good diet, with foods to be privileged and others, on the contrary, to be avoided, to ensure a good development of the baby.

In the program

, the dietician-nutritionist Magali Walkowicz, author of the book

, published by Thierry Souccar, explains what are the right foods to choose depending on the progress of the pregnancy.

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Adopt a "low-carb" diet

For overweight women who become pregnant, Magali Walkowicz advises to adopt a "low-carb" diet, to avoid additional weight gain which can have negative repercussions on the development of the child.

It is a diet low in carbohydrates and sugar.

We must therefore avoid "starches, legumes, anything produced from cereals, pasta", lists the expert on Europe 1. Depending on the excess weight, she also advises to limit more or less drastically. consumption of fruits, or to choose those which are less sweet.

Foods without too much flavor to avoid nausea

In the third month of pregnancy, pregnant women may experience nausea or vomiting.

To avoid them, Magali Walkowicz puts forward a diet "with few odors and fairly neutral flavors".

"Drinking sparkling water will also limit nausea. Drinking water with a few drops of lemon juice, ginger infusions. It's not magic, but it can relieve", explains t -she.

The dietician also emphasizes a fractional diet, in small portions.

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Choose foods rich in iodine in the middle of pregnancy

Around mid-pregnancy, Magali Walkowicz suggests that pregnant women prefer foods rich in iodine.

This concerns seafood, but also dairy products, eggs, poultry, etc.

The dietician-nutritionist warns, however, that seafood must be cooked well to avoid any danger.

“Iodine helps to keep the thyroid functioning, which is essential for a baby's mental health. In the second trimester, there is all the gray matter that is developing, so you really have to focus the diet on the needs of the brain.

"Drink well" to avoid cramps

By the sixth month, some pregnant women may be affected by cramps.

"You have to drink well during the day, it's very important," says the dietician to avoid them.

In addition to physical activity, she also advocates eating foods rich in magnesium, such as dark chocolate.

"After that, there is everything that is oleaginous such as almonds, hazelnuts, the walnut family", adds Magali Walkowicz.

More protein, and one bone broth per week

In the home stretch of pregnancy, you need to eat even more protein according to the dietitian. “The baby gains a lot of weight. Their tissues are being built at this time. Proteins are the building blocks of tissue,” she explains. Pregnant women may prefer animal or vegetable proteins, depending on their consumption habits. On the other hand, Magali Walkowicz stresses that a low-carb diet should not be associated with a high protein requirement.

Finally, the dietitian talks about tasting one bone broth per week, to be done rather yourself.

"It provides collagen, glutamine, glycine which will promote digestion".

Collagen and vitamin B3 are also interesting "for the skin of the mother and that of the unborn baby. It is very rich nutritionally", adds the dietician.

Avoid caffeine and theine

The dietician, on the other hand, advises against consuming stimulants, such as coffee or tea.

"Several studies have shown that by taking this type of stimulant, it crosses the placental barrier and it can have an impact on different levels for the baby", underlines Magali Walkowicz.

“Initially, the baby may have a low birth weight, but then be more sensitive to obesity. A study by Inserm has shown that there may be a problem with the development of the brain. is not nothing, even if it is also relative to the quantity ", she assures.