The idea is not to eat twice as much but twice as well, based on a balanced diet, with plenty of variety and never too much.
Baby will draw from your reserves during these nine months of rapid growth. You must have sufficient intakes to meet its needs as well as your own, and to prepare for breastfeeding.
Your doctor’s advice will help you adjust your diet to meet your needs.
It is normal and even necessary to put on weight during pregnancy. The amount of weight gained depends on your build. It is estimated that an average gain of 12kg will help you return to your initial weight.
Are you expecting twins? You will gain another 3 to 4kg.
Irregular weight gain
During the first three months of pregnancy, you may not gain any weight. Women who suffer from a lot of nausea may even lose 1 or 2kg in the first trimester.
After this, weight gain accelerates as you approach term.
Cravings are normal: they zero in on specific and sometimes unexpected foods (strawberries, chocolate, etc.).
Three-quarters of women experience them during their pregnancy. They sometimes relate to real needs in the body. They are more frequent as of the second semester and are often for acidic foods.
Useful info: Contrary to popular belief, resisting your cravings will have no negative impact on your baby.
Cravings need to be controlled: limit them if they are for a lot of fat and/or sugar. Opt instead for a fruit that you like, some bread, or a dairy product.
What if I’m always hungry?
In early pregnancy, you might often fancy a snack. Don’t eat twice as much, but do adapt your diet. You could, for example, make lighter meals and have an extra snack a little later when you begin to feel hungry again.
During pregnancy, some foods are to be avoided and some are even totally banned.
> raw milk dairy products (raw milk cheese, unboiled milk, etc.), which may contain listeria. There is a real risk of miscarriage if such products are contaminated.
> raw seafood (oysters, etc.)
> raw or undercooked meat, fish or eggs (steak tartare, carpaccio, etc.). This is to avoid the risk of toxoplasmosis, especially if you are not immunised.
> soya-based foods and nutritional supplements which contain soya. Their phytoestrogens (hormones) can have undesirable effects on you and your baby.
> alcohol, even in small quantities. This is to prevent any risk of deformities, stunted growth or premature birth.
- Stimulants: tea, coffee, energy drinks and some fizzy drinks which contain too much caffeine in particular. Excessive consumption can accelerate the baby’s heart rate. This is not particularly serious in itself, but it is easy for you to prevent your baby experiencing this temporary moment of discomfort.
- Salt: reduce your consumption of salt and salty products (crisps, cold meats, etc.) which tend to increase blood pressure. Lose the habit of always adding more salt to your plate.
> Wash your hands frequently and thoroughly, especially before handling food you are going to cook.
> Separate raw and cooked foods in the fridge and wrap the most sensitive ones (meat, fish, prepared dishes) in the coldest area.
> Clean the fridge regularly with detergent and disinfect it with bleach solution.
> Place foods to be thawed in the fridge and do not keep them for more than 24 to 48 hours.
> Do not keep leftovers. This is to avoid any contamination risks.
> Cook fresh or re-heatable foods carefully and thoroughly in order to destroy any bacteria they may contain.
The important thing is for you to be in good health and to stay that way throughout your pregnancy. Whatever happens, the midwife and doctor monitoring you are there to check that your pregnancy is progressing as it should be, and also to answer your questions and concerns as and when they arise. Do not hesitate to get in touch with them!