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Grossesse et alimentation | Nature-Santé

Grossesse et alimentation

Pendant la grossesse, plus que jamais, la qualité de l’alimentation est importante. La mère doit bien se nourrir à la fois pour favoriser la bonne santé de son bébé, mais aussi pour faciliter son grossesse et faciliter son accouchement.
 
Manger le plus vivant, le plus végétal possible
·        Un aliment cru –fruit, légume, noix, algues, etc.—contient une grande quantité de vitamines et sels minéraux assimilables.
·        Commencer chaque repas par des crudités : fruits ou légumes.
·        Manger plusieurs fruits frais le matin et quand on a un petit creux dans la journée.
 
Bons gras
·        Prendre 2 cuillérées à soupe d’huile, de préférence biologiques, de première pression à froid par jour : olive, tournesol, colza. Elles apportent des acides gras insaturés favorisant la production des hormones, prostaglandines, facilitant la grossesse et l’accouchement et la construction du système nerveux du bébé.
·        Prendre une cuillerée de germe de blé, source de gras insaturé et de vitamine E, essentiel à la circulation et la reproduction.
 
Consommer plus de protéines qu’en temps normal
·        En particulier des protéines végétales : noix, légumineuses (lentilles, pois chiches, fèves.
·        Prendre une cuillerée de levure alimentaire, source de protéines, de vitamine B et de minéraux importants comme le magnésium.
 
Manger le plus naturel possible
Un aliment non traité, peu ou pas transformé est plus nutritif.
Remplacer le pain blanc, les pâtes blanches, le riz blanc, etc. par du pain, des pâtes, du riz, etc. entier.
 
Manger varié
Privilégier les aliments locaux et en saison.
 
Prendre de bonnes habitudes pendant la grossesse et les conserver toute sa vie.
·          Le matin : manger des fruits frais et des fruits secs, des amandes, des noix, noisettes, graines de sésame, de tournesol, (3 fois plus riches en calcium que le lait), pépins de courge (source de zinc antioxydant), pignons, etc.
·          Le midi : légumes crus légumes, légumes cuits, huile crue et protéines.
·          Le soir : légumes crus légumes, légumes cuits, huile crue et céréales.
 
         Si on a tendance à prendre du poids, manger plus léger et sans graisse le soir.
         Pour éviter d’avoir un bébé trop gros, éviter tout sucre ajouté.