During pregnancy, we no longer eat only for ourselves but also for the little being that is growing inside us. It is during these first intrauterine months that this little being in the making will be created and it is important to give it the food it needs to develop.

But how do you manage your diet when you sometimes have severe nausea in the first months of pregnancy and nothing goes away? What can you eat without risking catching an infection that would compromise your baby's development? How much should you eat? Is it enough to feed two people? We will answer these questions in this article.

 What to eat during pregnancy?

It is important to eat a varied diet to provide the maximum amount of vitamins and minerals essential for your child's growth.

Eat lots of vegetables! Rich in folic acid, essential for baby's development, it is important to make sure to eat at least 5 fruits and vegetables per day. It is best to eat organic fruits and vegetables, without pesticides, and to wash them well before eating them.

Additionally, you will need plenty of proteins , which will allow your body to develop. Present in meat and fish but also in legumes, these foods will also provide vitamins, in particular calcium , vitamin D and of vitamin B12.

Also, do not try to eliminate the fats of your diet for fear of gaining weight. All types of fats are important for the development of the nervous system and try to favor good fats rich in Omega 3: salmon (prefer Scottish or organic and avoid Norwegian salmon).

To have energy, nothing beats consuming carbohydrates and slow sugars at every meal, such as pasta, rice or bread. As with lipids, all types of carbohydrates should be consumed, including fast sugars, just being careful not to raise your blood sugar too much.

Complete your plates with cooked vegetables (preferable to raw for digestion and to avoid the risk of listeriosis contamination), steamed, baked or sautéed in olive oil preferably.

Remember to eat enough dairy products. They are a source of calcium , essential for the formation of your baby's skeleton.

Finally, you must make sure to stay well hydrated. and drink water regularly.

What precautions should be taken?

If you have never had toxoplasmosis, be sure to eat your meat and fish very well cooked. And remember to wash your fruits and vegetables well before eating them. It is strongly recommended to soak them in vinegar before eating them. Indeed, raw meat and products from the Earth can contain toxoplasmosis, a disease that can cause fetal malformations. It is therefore important to take precautions before eating meat and vegetables.

It is better to refrain from consuming any preparation based on raw fish like sushi or based on raw meat . If you want a steak, there is only one watchword: cook it well!

If you can't do without undercooked meat, you can freeze the meat before eating it. This will kill any bacteria that won't survive the cold.

Remember to clean your fridge regularly with white wine vinegar to prevent other bacteria from developing there.

The other rarer disease but with equally harmful consequences for children is listeriosis. It is mainly caught in cheeses and creams made from raw milk, cold cuts, seafood and raw meats. So be sure to eat cheeses made from pasteurized milk and remember to remove the rind from the cheese. Good news: you will find many pasteurized cheeses in stores!

Avoid raw eggs: prefer industrial mayonnaise to homemade mayonnaise.

Pregnant at Christmas? We also avoid seafood (as well as surimi or tarama).

Since the pregnancy only lasts 9 months, these hygiene measures may seem like a sacrifice, but consider that they only last for a while and will help your baby grow well.

 If these two diseases are contracted within the first 3 months, they can lead to miscarriages or serious illnesses for the fetus.

 Apart from these diseases that can be fatal for your baby, it is strictly not recommended to drink alcohol. Indeed, the consequences on the baby's brain could be disastrous. Zero tolerance on this point according to many doctors!

 Also consider reducing your coffee and tea consumption. In high doses, they can cause miscarriages or excite the baby.

Should we eat for two?

It is important not to gain too much weight during pregnancy so that the delivery goes as well as possible and to be less tired towards the end of the pregnancy.

It is recommended not to gain more than 12 kg during the nine months of pregnancy.

Although it is not advisable to eat more than usual in the first few months, it is advisable to eat better by focusing on the good foods mentioned above.

On the other hand, in the last trimester, you will be able to eat the equivalent of 500 calories more per day (the equivalent of a pain au chocolat).

We hope this article has helped you see things a little more clearly and has made you want to prepare delicious meals for you and your baby. Enjoy your pregnancy!

And enjoy your meal of course!