April is kind of the season for new babies, isn't it? And if they haven't arrived yet, maybe they're on the way? Tell us everything! Because on our end, this month we've chosen to talk to you about treats and nutrition. Pregnant or breastfeeding, what are the essential foods and nutrients for you? We’ll tell you everything and, above all, share some quick recipes to make life easier in the kitchen.
TABLE OF CONTENTS:
During pregnancy: essential nutrients and vitamins for you and your baby
To ensure your full health and the healthy growth of your baby throughout your pregnancy, you must make sure you get enough essential vitamins and nutrients.
- Vitamin B9 : this is the number one must-have before, during, and after pregnancy that you should not skip. You’ll find it in vegetables and fruits like spinach, lamb’s lettuce, endives, leeks, artichokes, bananas, all berries, and also in yeast.
- Iron : it’s the second nutrient not to be overlooked if you are expecting, as needs increase throughout pregnancy. To get iron, eat well-cooked meat (to avoid bacterial growth) and legumes.
- Calcium : crucial for the baby’s bone mineralization, and also helps prevent gestational hypertension. Calcium is mainly found in cheeses (only hard cheeses to avoid listeria and toxoplasmosis), yogurt, or milk. Leafy greens, dried fruits, and nuts also contain it.
- Vitamin D : it helps absorb calcium. Produced by the body, you also get it by eating oily fish like well-cooked salmon and smoked herring, or egg yolk.
- Iodine : this trace element is vital for the proper function of the thyroid gland and healthy fetal development. Since pregnant women have increased needs, eat cooked shellfish and sea fish, eggs, dairy products, and iodized salt.
3 pregnancy recipes to enjoy guilt-free
Artichoke Purée
For a little vitamin B-rich treat, carefully wash a few artichoke hearts and mash them with a fork, then add a quarter of a lemon for seasoning.
Heat everything over low heat, season with salt and pepper, and add a teaspoon of crème fraîche before serving, possibly with grilled chicken breast.
Leek and Chicken Gratin
Pear Marmalade
Breastfeeding moms: a balanced diet to boost your energy
To produce the milk your baby needs, you burn a lot of calories (hello to post-partum weight loss). If an extra intake—estimated at about 500 calories per day on average—might be necessary, it depends on whether you are breastfeeding one or two babies, or are practicing mixed or exclusive breastfeeding. Either way, you need a regular and varied diet. The good news? You can eat everything you love again, but in moderation. It's an excellent way to add variety to your dishes and food choices.
- Some proteins (animal and plant-based), carbohydrates (brown rice, whole-wheat pasta and bread, whole grains…), fibers (dried fruit and legumes), fatty acids, vitamins, and minerals.
- Calcium, found in cheeses like Comté, Cantal, or Beaufort, and also in nuts and green leafy vegetables.
3 tailor-made breastfeeding recipes
St Marcellin & Spinach Quiche
Egg Cocotte with Smoked Salmon
Carrot Almond Tartlets
And for those little cravings, what should you eat?
Pregnant or breastfeeding, cravings and little hunger pangs are frequent. To eat well without regret, Élhée has prepared a supplemental list of quick and healthy snacks to always keep on hand.
- Make a milkshake with ripe fruit from your fridge and milk.
- Enjoy all fresh and seasonal fruits, to crunch or juice.
- Spread a slice of walnut bread with mashed banana.
- Slip a little pack of dried fruit and seeds in your cardigan pocket (figs, apricots, hazelnuts, almonds, pumpkin seeds…)
- Prepare a bowl of hummus. This chickpea purée contains crushed sesame, lemon, garlic, and olive oil, perfect for dipping vegetable sticks.
- Stock up on canned mackerel or anchovies, to eat with a few salad leaves.
And most importantly, enjoy yourself. While waiting for baby, even with a few restrictions, world cuisines offer enough variety to keep eating well. Besides, don’t forget that now, you share everything with your child—especially taste.
