Breast milk, a recommendation rather than a choice

As breast milk is the best food source for the specific needs of infants, The World Health Organization (WHO) recommends six months of exclusive breastfeeding. Furthermore, European regulations forbid advertising by infant milk producers about milk for newbonrs up to 6 months.

You can not or do not wish to breastfeed your baby?

A health professional can help you choose the best milk for your child.

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Pregnancy

Key nutrients for pregnant women

During pregnancy, there one rule to remember: don’t eat twice as much, do eat twice as well!


Your nutritional needs will evolve to ensure the healthy development of your baby. Along with a healthy, varied and balanced diet, it’s essential to include five specific nutrients your body will particularly need during this very special phase of life: folates, iron, calcium, vitamin D and iodine.


Let’s find out how!


  1.      Folates or vitamin B9

It is particularly important that future mothers have a sufficient quantity of folates in their bodies at the moment of conception and during early pregnancy. They play a major role in the development of the nervous system of the embryo and in the prevention of malformations of the neural tube. Yeast flakes and green vegetables (spinach, watercress, lamb’s lettuce…) are good sources. A medicinal supplement in the form of folic acid may be necessary; discuss this with your doctor or midwife.


  1.      Iron 

Requirements for iron increase during pregnancy due to the augmentation of the blood mass. You’ll find iron in red meat, fish and eggs as well as in legumes. 


  1.      Calcium 

Indispensable for baby’s bone development, calcium needs are met by consuming 4 dairy products per day (yogurt, white cheese, other cheeses, etc.), as well as certain mineral waters and vegetables: spinach, broccoli, almonds…


  1.      Vitamin D 

This vitamin is essential for fixing calcium on the bones. You can find it in fatty fish, and naturally, in sunshine.


  1.      Iodine  

As requirements increase during pregnancy, iodine intervenes in your baby’s brain development and the proper functioning of the thyroid gland. Good sources are seafood products, dairy products, eggs, and iodized salt.


 


And like everyone else, you should also ensure balanced consumption of proteins, carbohydrates and fats.


Proteins 


These “bricks” of which our bodies are built are indispensable during your pregnancy. Remember to eat 100 to 150 g of meat or fish, or 2 eggs per day, as well as vegetable protein-based foods such as legumes (chickpeas, white and red beans, lentils, etc.) and cereals (for which a half-plate equals one portion).


 


Carbohydrates


Prefer complex sugars (bread, potatoes, wholegrain cereals), which provide slowly absorbed energy, to simple sugars (white rice, white pasta and sweetened products). One portion of 70 g of starch (weight before cooking) is interesting for satiety and will help you avoid feeling hungry between meals and giving in to a craving.


Fats


While consumption of added fats should be limited, pay particular attention to the choice of fats and prefer vegetable fats (olive oil, colza, primrose…) in the amount of 2 tablespoons per day, to animal fats (butter, cream…) which shouldn’t exceed 10 g per day. Most of these contain omega 3, essential fatty acids not produced by the human body. Fatty fish (sardines, mackerel, salmon, etc.) are also good options to get even more!


 


Remember:


A varied and balanced diet offering good quality proteins, well-chosen fats and complex carbohydrates will allow you to easily manage your appetite on a daily basis. Sufficient specific intakes of folates, iron, calcium, vitamin D and iodine will cover the augmentation of nutritional needs linked to your pregnancy and the harmonious growth of your baby.


 


 


Source:


PNNS: « Le guide nutrition de la pregnancy » Edition 2015

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