8 conseils pour l’assiette de la femme enceinte
Porter la vie est une aventure incroyable et se nourrir de façon saine et bienveillante est indispensable pendant la grossesse. La nutrition est un des piliers de naturopathie, elle participe à la prévention et au bien-être de chacun. Pendant ce moment particulier de la vie les besoins évoluent pour les besoins de la mère mais aussi du (ou des) futur(s) enfant(s).
Pendant la grossesse, on entend souvent parler des « interdits » : bien sûr tabac, alcool mais aussi les produits laitiers au lait cru, les poissons crus, les fruits de mer crus…toutes les charcuteries pour éviter listériose et toxoplasmose. On parle moins souvent de l’alimentation bénéfique et les besoins nutritionnels de la femme enceinte.
Voici donc quelques conseils de base que je vous partage aujourd’hui.
1. Choisissez des aliments de qualité !
Attention aux polluants, privilégiez les aliments naturels, le moins transformés possible, idéalement labélisés bio (même si la norme s’est largement assouplie). En tout cas, si vous ne pouvez pas tout choisir bio ayez une attention particulière pour:
– les œufs car quand ils sont bio ils ne contiennent pas d’antibiotiques et de pesticides donnés aux poules d’élevage en batterie (pareil pour les viandes et notamment le poulet et le bœuf).
– les fruits : pomme, pêches, fraises et raisins qui subissent plus de 36 traitements chimiques
– les légumes : salade, épinards, concombre, pommes de terre entre autres.
– les céréales complètes car c’est dans leur enveloppe extérieure très riche en fibres que se déposent les pesticides.
– les laitages (lait, fromages et yaourts ) et surtout de vache qui sont souvent bourrés d’hormones et d’antibiotiques.
Vous pouvez aussi vous diriger vers des labels comme Demeter, Bleu Blanc Coeur et Label Rouge.
2. Composez des assiettes variées et colorées !
Avec des fruits et légumes de saison bien sûr pour faire le plein de vitamines et minéraux lorsque le corps en a besoin. Les tomates ou fraises en plein hiver n’apporteront rien car les modes de productions utilisent de la lumière artificielle et des agents de conservations pour les aliments qui sont transportés sur de longues distances.
3. Choisissez des cuissons douces
Pour respecter les aliments de qualité que vous allez manger et des ustensiles « propres ».
Vapeurs douces, cuissons basses températures, woks pour préserver les qualités nutritionnelles des aliments mais aussi les qualités gustatives. Vous aurez tout intérêt à bannir les matériaux nocifs comme l’aluminium (des canettes, conserves…) les films plastiques ou tupperwares en plastiques que l’on va chauffer et les ustensiles (cuillères, passoires…) en plastique.
Optez pour des matériaux moins nocifs : le bois, la fonte, le fer, le verre ou l’inox 18/10.
♥ Voici un article dédié aux cuissons douces.
4. Consommez des protéines de qualité
Elles sont indispensables à la structure de votre corps et celui de votre bébé ! Votre besoin en protéines évolue tout au long de la grossesse car elles participent à la synthèse des tissus (muscles, peau…) et à l’élaboration du système immunitaire. Que vous soyez végétarienne ou non, l’important c’est de varier. Consommer plutôt les protéines animales matin ou midi et végétales le soir pour un ratio de 20% d’animal et 80% de végétal.
N’oubliez pas les algues d’eau douce comme la spiruline ou de mer comme la kumbu, la wakamé et la dulce, très reminéralisantes !
♥ Idées recette de tartare d’algue ici
5. Apporter de bons gras dans l’assiette
Les bons gras sont indispensables pour la maman comme le futur bébé. Les bénéfices sont nombreux : beauté et souplesse de la peau, développement du système nerveux …. Je conseille minimum 1 cuillère à soupe d’huile à chaque repas ! Des huiles de qualité, vierges, première pression à froid que l’on évitera de chauffer. Par exemple la marque Quintesens, vendue entre autres dans le réseau BioCoop, propose le mélange Futures Mamans à base d’olive, colza, lin, tournesol, bourrache et huiles de poissons sauvages, idéal pour les besoins de la grossesse (Camille valide !!!).
6. Soyez attentive aux associations alimentaires
Mieux vaut faire des petits repas que de gros indigestes. Tous les aliments ont un temps de digestion différent et pour bien les assimiler, il est important de bien les associer. Sinon c’est au risque de ressentir des sensations de lourdeur ou de fatigue après les repas. Par exemple, les fruits crus seront à mettre plutôt en dehors des repas. Exception pour l’ananas qui est riche en une enzyme – la bromélaïne – qui aide à la digestion des protéines.
7. Avoir une glycémie stable
Pour éviter la fatigue, les nausées mais aussi une déminéralisation et le diabète gestationnel ! Pour le bébé, les risques sont
une prise de poids trop importante et une hyperactivité.
Afin éviter cela, commencez à la journée par un repas riche en bons gras et bonnes protéines comme le golden porridge.
Pour les repas, préférez les céréales complètes et les légumineuses et gardez les options sucrées pour le goûter avec des fruits ou des boules d’énergie.*
♥ Recette du golden porridge
♥ Recette des boules d’énergie
8. Pensez à bien vous hydrater !
L’eau est indispensable pour notre équilibre. Évitez les excitants comme le café et le thé. Le thé conduit à une moins bonne fixation du fer, indispensable pendant la grossesse. Il faudrait boire au moins 1 litre d’eau pure et 500ml d’infusion (sans sucre ajouté) si vous souhaitez varier. Si vous n’aimez pas boire ou ne ressentez pas la sensation de soif pensez à mettre des rondelles de citron ou de concombre, des feuilles de menthe afin de vous donner envie !
Attention à ne pas boire trop glacé car cela demande de l’énergie à l’organisme pour remettre à température.
Il est aussi important de manger dans une ambiance sereine pour bien digérer. Pensez au plaisir sans excès car les capacités digestives sont différentes !
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