4 things to know about nutrition during pregnancy

Omega-3 and omega-6 fatty acids, unlike other fatty acids, cannot be synthesised by the body. They are therefore essential and must be obtained through diet.

Within the omega-3 family, there are 3 types:

For more information, see our article on benefits of DHA.

Within the omega-6 family, there are 3 types: 
Linolenic acid (LA): precursor of omega-6
Arachidonic acid (ARA): which in high concentrations may intensify inflammation
Gamma-linolenic acid (GLA): helps combat inflammation. 

What about the omega-6/omega-3 ratio?

Ideally the ratio should be 1:1 or even 1:4. That is to say, for every 1 portion of omega-6, we should consume 1 portion of omega-3. Today, our modern diet provides a ratio closer to 20:1 (that is, 20 omega-6 for every 1 omega-3)...
A good ratio allows the body to synthesise other substances that are essential to it. An excess of omega-6 prevents the body from making proper use of its omega-3 resources.
Finding the right balance between these two forms of essential fatty acids helps reduce inflammatory and allergic conditions and supports cardiovascular health.

What the studies show 
 

Studies show that:
- An unbalanced omega-3/omega-6 ratio may be a risk factor for postpartum depression. 
- A balanced omega-3/omega-6 ratio may have a positive impact on neuronal development in babies at 6 months
- Excessive omega-6 and low omega-3 consumption have been associated with premature births, postpartum depression, pre-eclampsia, and childhood overweight/obesity.

How to optimise the ratio? 
 

During pregnancy, a good omega-6/omega-3 ratio helps prevent developmental delays in the foetus. 

To optimise it: 
- Reduce omega-6: cut sunflower oil from your cupboards, limit ultra-processed foods and fast food
- Increase omega-3: favour small oily fish (at least twice a week), eggs from hens raised on flaxseed, rapeseed, linseed, camelina oils, etc., or pregnancy snacks Vanifique and the spread Crazy nut contain at least 200mg of DHA per serving! 

Baby Bump, our pregnancy food supplement, with bioavailable vitamins and minerals, and choline and in addition to DHA! 2 capsules per day provide 200mg of DHA. Omega Mama, our supplement omega-3 in pregnancy vegan, provides 250mg of DHA in one capsule.

Blood sugar is the level of sugar in the blood, and it varies according to carbohydrate intake. 

The importance of managing blood sugar balance during pregnancy should not be underestimated. When we talk about blood sugar during pregnancy, we tend to think immediately of diabetes or gestational diabetes. But research clearly shows that all pregnant women need to pay attention to their carbohydrate intake — not just those with gestational diabetes or prediabetes.

What the studies show

Higher maternal intakes of carbohydrates and sugar are associated with unfavourable BMI peak characteristics in early childhood and a higher BMI in early childhood.

Women who reported eating mainly low-glycaemic index carbohydrates gained less weight and had smaller babies than those who ate mainly high-glycaemic index carbohydrates.

As birth weight and ponderal index can predict chronic disease at a later age, a low-GI diet may favourably influence long-term outcomes.

Being exposed in utero to very high blood sugar levels can "activate" genes that predispose to obesity, diabetes or heart disease (Lily Nichols, 2018).

Children of mothers with gestational diabetes are 6 times more likely to experience blood sugar and weight problems after adolescence (Holer Tara, et al. 2014)

Actions 

Favour a low-GI diet by choosing whole or semi-whole unprocessed carbohydrate foods.

All Jolly Mama products are sweetened with unrefined, low-GI sugars. They are very rich in fibre and nuts and seeds, which help to balance blood sugar fluctuations. 

We also think about protein, and physical activity. Exercise and pregnancy are strongly linked. 

The microbiome is the collection of micro-organisms – bacteria, viruses, parasites – that live in the gut. To give you an idea, the gut microbiome is made up of 100 trillion bacteria belonging to more than 200 different species! 

Since the 2000s, discoveries about the roles of the microbiome in health have continued to emerge (immune system, metabolic functions, digestion, mental health...), and the gut is increasingly referred to as our second brain.

And one of the best gifts a mother can give her newborn is a varied, healthy and balanced gut microbiome.
 

What the studies show
 

A study concludes that the gut microbiome of future babies is linked to the mother's diet during pregnancy, and that this diet will have an effect on the composition of the babies' gut microbial community and on the child's growth during their first 18 months.

What diet should you follow to maintain a healthy microbiome? 

Foods rich in prebiotic fibres: wholegrain or semi-wholegrain starchy foods, fruit and vegetables, condiments: garlic, onions, shallots.
Foods rich in probiotics: lacto-fermented vegetables, yoghurts, Kefir, Kombucha, miso paste, etc. 

The choline is an essential nutrient that plays a complex role in the body. It is necessary for the healthy development of the foetal brain, for placental function, and may help prevent neural tube defects.

Choline plays a role in regulating our mood, our memory and, crucially, our ability to think and apply our knowledge.

According to available data, 90% of children, pregnant women, and adults do not consume enough. (National Health and Nutrition Examination Survey)

Some data suggest that choline supplementation may reduce the likelihood of pre-eclampsia.

How to get enough choline?
 

Egg yolks are the best source of choline! It is important to eat them regularly. The more you cook your eggs, the more choline you lose. For example, a raw egg of 50 g contains 126 mg of choline, whereas a hard-boiled egg contains 113 mg.

Our choline pregnancy Choline Mama helps you meet your needs, with 370 mg of choline per daily dose.