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"La" pregnancy is a very special time when one wants to take care of their health and adopt a healthy diet to promote a healthy pregnancy and provide the best conditions for the future baby.
Today, food is often poor in minerals, , trace elements, , vitamins, , enzymesIt seems like your message is incomplete. Could you please provide the text you would like translated from French to English?
Many of us have deficiencies that are more or less significant, with varying degrees of impact on our health.
"super-aliments". Ces aliments sont souvent riches en vitamines, minéraux, antioxydants et autres nutriments essentiels qui peuvent contribuer à une meilleure santé et à la prévention de certaines maladies. "superfoods" to support good nutrition during this period.
What are the best foods for a pregnant woman ?
During pregnancy, expectant mothers will benefit from a diverse, balanced, healthy diet with little to no processed foods or industrial products.
The best foods for pregnant women, as for everyone, are natural foods: fruits and vegetables.
- Consumed as close to their natural state as possible, fruits and vegetables
They require littleDigestive energy and can cover a large part of our needs. It is interesting to diversify fruits and vegetables, to follow the seasons, to choose quality products, to vary the colors and the families.
- Try to choose fresh fruits according to the season and consume them when they are ripe.
- The fruits can be consumed naturally, in smoothies, in salads, in porridge with chia, or in various preparations.
The dried fruits - dehydrated or freeze-dried - are also very interesting, especially as snacks to have in your bag in case of hunger for a healthy and invigorating nibble. (date, fig, grape, banana, apple, strawberry, mango, pineapple...). Dried fruits such as almonds, walnuts, and hazelnuts are also excellent alternatives for a crunchy and energy-boosting snack. For a touch of freshness and color, don't forget to add some berries to your selection.
And from time to time, it is possible to consume frozen fruits. This allows for variety in the fruits and ensures that there is always a small supply available.
- We could also think about the Oilseeds, nuts, and seeds. These foods rich in essential fatty acids are very important for the proper growth of the fetus and for the health of the future mother. They can be consumed raw, whole, or in the form of puree or plant-based milk, to ensure a balanced diet and promote a healthy pregnancy.
Whole grains are of great importance during pregnancy due to their numerous nutritional benefits. They provide complex carbohydrates, which offer sustained energy essential for combating the frequent fatigue experienced during pregnancy. Additionally, their high dietary fiber content helps prevent constipation, a common issue during this period, while promoting healthy digestion. Whole grains are also excellent sources of B vitamins, particularly vitamin B6 and folic acid (vitamin B9), which are crucial for fetal growth and the prevention of certain congenital anomalies.
- For the vegetables, also choose them in season, as they are an excellent source of essential nutrients. Favor leafy green vegetables. You can eat these vegetables raw, in juice, in salad, as a snack, or in various preparations.
You can soften them by lightly steaming them, for example, whether they are leafy vegetables like spinach or legumes like red beans. Again, it is good to vary the pleasures, colors, shapes, textures... Try new vegetables, ask your greengrocer for advice, expand your culinary and raw food experiences.
- If you have any "desires"of pregnancy, listen to them:"
If you feel like having healthy foods, fruits, or vegetables: go ahead, eat them.
If you crave industrial foods, processed products, sweet or salty: you need to look for alternatives and above all offer a gentle detox and a course of mineralization To your body to address any potential deficiencies that could be causing these cravings.
I will help you decipher the needs behind your desires and find the best solutions for your health and that of your baby.
Clean and nourish Your body is the priority for your overall health.
Why consume superfoods during pregnancy ?
The current diet is increasingly denatured:
- Fruits and vegetables are grown out of the ground, full of pesticides, transported, stored, displayed...
- It looks like your sentence is incomplete. Could you please provide the full text you would like translated? processed foods by industrial processes, with food additives, flavor enhancers...
- The digestive systems and the damaged intestines no longer absorb nutrients properly,
- "La" cooking and the transformations cause the loss of many nutrients.
In short, the accumulation of numerous factors has led to a deficient diet. For all of this, it is useful to bring foods that are highly nutritious and easily digestible, such as superfoods: rich in nutrients "and in" vitality to address our potential deficiencies and to have a balanced diet.
Pregnancy is a period when our nutritional needs are particularly important."La" future mom "needs" or "is in need of" vitamins "and of" minerals for her, but also for the growth of her baby. . Careful attention to dietary choices and eating habits during pregnancy can act preventively and help avoid certain problems. postpartum, such as increasingly common thyroid disorders.
It is important, not to eat twice as much, but to eat twice as well, in order to provide the necessary nutrients for the health of the mother and the child upcoming.
8 superfoods for pregnancy:
To complete a varied diet, one can regularly add some superfoods:
1- Vegetable juices
Consuming vegetable juices is excellent for maintaining good health, as they provide numerous nutrients without putting too much strain on the digestive system. Particularly rich, they are easy to digest and offer a real boost for your body. Choose your favorite vegetables and consume juices regularly. Use a juice extractor.
2- Sprouted seeds
Sprouted seeds are very rich in nutrients. Easy to grow at home, they are the best way to have fresh and vibrant vegetables at home, even in an apartment !
During pregnancy, sprouted seeds can provide you with a boost of very useful minerals. Try to consume them regularly and choose 3 or 4 seeds that you like: alfalfa, , broccoli, , fenugreek, , Arugula, , mustard, , radish, , leek but also lentils.
3- The Algae
Delicious, salty, iodized, the seaweed bring a real taste dimension to your preparations. Very rich in nutrients and extremely digestible, I highly recommend them to you.
Being of Breton origin, I love picking them fresh and consuming them in various ways: to accompany salads, raw dishes, cooked dishes, on a soup, and even, I adore them with fruits !My little guilty pleasure: adding some crunchy dried wakame seaweed to my plate at the last minute !
4- Oils rich in omega 3
Fats are very important during pregnancy for the proper development of the fetus, particularly for its brain development. Our diet is often rich in saturated, processed fats, whereas we need healthy fats and a good balance of omega-3 and omega-6.
That's why it is useful to choose good vegetable oils rich in omega-3, such aslinseed oil, camelina oil,hemp oil... There are also other foods that are a good source of omega-3s, such as flax seeds, chia seeds, and walnuts, which are necessary for the healthy development of the fetus.
Consume these oils raw and unheated. One or two tablespoons on your vegetables or in your favorite sauce per day or per meal.
5- Spirulina
Rich in numerous nutrients, particularly B vitamins, the spirulina can help you ensure a balanced nutritional intake.
Add a spoonful to your smoothie or salad dressings. It can be consumed regularly throughout the entire pregnancy. Choose a high-quality one to avoid the presence of heavy metals.
6- The pollen
Rich in nutrients and amino acids, the pollen is useful for supplementing your protein intake.
The flavor of the different pollen generally combines wonderfully with fruits.
Dried, it will already bring you many benefits, but fresh it will be even more interesting, especially thanks to its richness in enzymes.
7- Seawater
Very rich in nutrients and trace elements, thesea water is your ally! It allows you to add a lively salty touch to your meals. A spoonful in your vegetable juice, in your salad dressing, in a smoothie, in a soup, or even on your plate just before enjoying it. Avoid heating the seawater and do not add salt to your dish otherwise.
8- Lacto-fermented vegetables
A true nutritional powerhouse, lacto-fermented vegetables add very interesting complex flavors to your meal.
A tablespoon a day will provide you with many beneficial bacteria, the probiotics, for a balanced gut flora. A balanced flora in the mother will offer a balanced flora to the baby during childbirth and for their entire life.
Are there any superfoods that are prohibited during pregnancy ?
All the foods mentioned above are consumable during pregnancy. Avoid low-quality, highly dosed dietary supplements.
To avoid taking risks, prioritize natural superfoods of good origin and the natural foods. Avoid seaweed and freshwater algaespirulina, chlorella) of dubious origin, which could contain heavy metals, avoid heating oils rich in omega-3 and store them in the refrigerator to prevent oxidation.
Of course, superfoods should be consumed in reasonable quantities and according to our needs. Prioritize quality. Choose products from organic farming.
Everything is poison, nothing is poison; it is a matter of quantity and quality. If you have health concerns, a digestive, renal, or thyroid problem, it may sometimes be useful to adapt the suggestions and especially choose the right quantities.
During pregnancy, one should also avoid drastic detoxes and instead opt for gentle detoxes. Adopt a varied, diverse, and balanced diet, paying particular attention to your sugar intake. Avoid excess "and the" restrictions. Welcome your Emotions and above all, seek a Global balance, holistic well-being and not just mental control. Limit stress and prioritize well-being, if possible, throughout the pregnancy and postpartum period.
In case of doubt, seek assistance from a professional.
My delicious recipe with superfoods for pregnancy:
Vitality Boost Salad:
- a large handful of young shoots or a few leaves of green salad
- a cucumber cut into thin slices
- a diced mango
- one lawyer sliced into strips
- a few cherry tomatoes cut in half or sun-dried tomatoes
- 1/2 finely sliced onion
- a cup of activated sunflower seeds (soaked for at least 4 hours) orour blend of dehydrated sprouted seeds
- a cup of fresh sprouted seeds of your choice (alfalfa, fenugreek, broccoli, leek...)
Seasonings It seems like your message is incomplete. Could you please provide the text you would like translated from French to English?
- lacto-fermented vegetables
Sauce
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- oils rich in omega 3: rapeseed oil, flaxseed oil, or camelina oil + olive oil
- the juice of one lemon or half an orange
- 1 teaspoon of spirulina + 1 tablespoon of seawater. Mix together. Add to your salad a few minutes before serving.
Seaweed tartare
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- a mixture of fresh seaweed or dried seaweed
- organic first-press oils rich in omega 3 + olive oil
- the juice of one or two lemons
- a few raisins
- nuts or sunflower seeds
Add a large spoonful of seaweed tartare to your salad and a spoonful of lacto-fermented vegetables.
Sprinkle your salad with 1 teaspoon of pollen and 1 teaspoon of nutritional yeast.
This salad will bring you plenty of flavors to delight your taste buds, as well as plenty of useful nutrients for you and your baby.
Feel free to precede your meal with a large glass of vegetable juice with 1 tablespoon. sea water.
You can try beetroot, nettle, orange, lemon = the "iron boost" mix !
A delicious appetizer, full of health !
To summarize:
During your pregnancy:
- Cultivate the joy of living.
- Nourish and Cleanse the body.
- Eating foods in a state close to their natural state.
- Consider superfoods to fill any potential deficiencies and meet the specific needs of pregnancy.
I will support you in consultation before, during, and after pregnancy.
If you have a baby project, I will support you during the pre-conception period to prepare your body, as well as in the postpartum period and in naturopathy for your children.
