Nutrition during pregnancy

In the first trimester, calorie needs don't increase but nutritional quality is crucial. This is the period of organogenesis (organ formation), where folate, zinc, and vitamin A are particularly important. Nausea can make eating difficult: focus on well-tolerated foods.

In the second trimester, the fetus grows rapidly and maternal blood volume increases by 50%. Needs for iron, protein, and calcium intensify. This is often the most comfortable period for eating, so take the opportunity to diversify your diet.

In the third trimester, the baby's brain develops intensely (increased need for DHA and iodine). The fetus builds up its iron stores for the first months of life. Calorie needs peak, but the stomach is compressed: split into 5 to 6 small meals rather than 3 large ones.

Soft raw milk cheeses (brie, raw milk camembert, roquefort) can harbor Listeria monocytogenes. Hard cheeses and pasteurized cheeses are safe. Raw or smoked meat and fish pose a risk of toxoplasmosis, salmonellosis, and Anisakis contamination.

Large predatory fish (bluefin tuna, swordfish, shark, marlin) accumulate mercury, which is neurotoxic to the fetus. On the other hand, small fatty fish (sardines, mackerel, anchovies) are rich in omega-3 and low in mercury: 2 to 3 servings per week are recommended.

Alcohol crosses the placenta and can cause fetal alcohol syndrome. No amount is considered safe during pregnancy. Excess caffeine (more than 200 mg/day, or about 2 espressos) is associated with an increased risk of miscarriage and growth delay.

First-trimester nausea affects 70 to 80% of pregnant women. It is often worsened by an empty stomach, strong smells, and fatty foods. Eat small amounts frequently (every 2 to 3 hours) and keep crackers or dry biscuits within reach.

Ginger has shown moderate effectiveness against pregnancy nausea in several clinical trials. Fresh ginger tea, ginger biscuits, or candied ginger are options. Vitamin B6 (25 mg three times a day) is also recommended as a first-line treatment by obstetricians.

If nausea prevents sufficient eating, don't worry excessively for the fetus: it draws from your stores. Eat what you can tolerate, even if it's not "ideal". Hydration is the absolute priority. Consult your doctor if vomiting is severe and persistent (hyperemesis gravidarum).