Nutrition and pregnancy: what should you eat?

A varied and balanced diet

It is important to eat balanced meals providing green vegetables, starchy foods, fruit, and protein sources (meat, fish, and eggs) alongside dairy products throughout the day. You should ensure you drink at least 1.5 litres of water per day, low in sodium. Salt-free diets during pregnancy (unless medically prescribed) serve no useful purpose.

Keeping an eye on blood sugar levels

Intake of "high glycaemic index sugars" should be monitored, but care should be taken not to restrict complex carbohydrate intake (particularly starchy foods, which are often wrongly blamed for weight gain and which have a lower glycaemic index) — up to 200 g per day. Foods with a high glycaemic index can cause hyperglycaemia, which is potentially harmful to the foetus.

Loading up on healthy fats

Similarly, fat intake should not be reduced; instead, priority should be given to fatty acids rich in omega-3s. These are very important for the baby's brain development (cognitive functions) and retinal development. In practice, favour oily fish (salmon, mackerel, anchovies, herring, etc.) while avoiding large predatory fish such as swordfish, which contain high levels of methylmercury that are toxic to foetal development. Some oils are rich in omega-3s and are worth prioritising, such as walnut, hazelnut, rapeseed, or linseed oil!

Getting a good source of protein

As for protein, it is important to have an optimal intake. Requirements are very high and increase throughout pregnancy to support your baby's healthy development. Animal protein sources are complete, while plant-based sources are considered incomplete (as they do not provide all essential amino acids), so make sure to vary your plant-based sources. If you consume little or no protein, our plant protein powder with blueberry or chocolate provides an additional intake. This will also be beneficial if you suffer from pregnancy nausea.

To find out more, have a look at our article on protein and pregnancy. 

Pregnancy, conception, the postpartum period and breastfeeding are the most nutritionally and micronutritionally demanding times in a woman's life. These are the moments when dietary intake needs to be optimal — and even with the best intentions, that is far from straightforward. At Jolly Mama, we advocate a "food first" approach, because a varied and balanced diet is the foundation of good health. In theory, that holds true. In practice? Ultra-processed foods, intensive farming that depletes our soils, and a stressful lifestyle that leaves little room to choose, cook and plan our meals all drain our nutrient reserves.

Even with an "ideal" diet, research shows it is not enough, and that prenatal supplements make a real difference for both mother and baby (Anses 2017). 

During your pregnancy or whilst trying to conceive, you have plenty of other things to think about than whether you are meeting all your nutrient needs — and that is exactly where prenatal supplements come in: this is the time to stock up on the essential nutrients your body needs, as well as those of the little being who will soon be joining you. 

(Future) mamas, the prenatal vitamins are a "complement" and an "insurance policy" to support your maternity journey. They in no way replace an optimised diet — they help fill the increased needs of these particularly sensitive periods. 

How is Baby Bump different from existing prenatal supplements? 

A true 3-in-1, Baby Bump covers both the needs of the mother-to-be and those of her baby, combining a complex of 14 nutrients in bioactive form with DHA and choline. 

Its innovative "Duocaps" capsule format — a dry capsule contained within an oily ingredient capsule — protects the stability of the active ingredients and makes it easy to take with just 2 capsules per day! 

Bump essentials and Bump powder are the vegan alternatives to our prenatal vitamins in capsules and in sachet powder form from Baby Bump. The same active ingredients, the same benefits, but without fish oil. To stock up on DHA from a vegan source, opt for our supplement pregnancy omega-3 Omega Mama.

Don't forget that your prenatal supplement should contain: 

• the best forms of active ingredients
• the right and effective doses for mum and baby's health
• a clean, no-compromise formula

The diet that is good for pregnancy is the same one that is good for everyone: varied, balanced, and rich in foods that provide healthy fats, proteins, and complex carbohydrates.

Be mindful of added sugars and refined sugars, which provide only empty calories with no nutritional value. 
 

For certain nutrients, such as folate in early pregnancy, it is particularly important to ensure your intake is adequate for your needs. 

We also pay close attention to anything that is controversial or even contraindicated during pregnancy: soya and pregnancy (to be limited), coffee and pregnancy (to be limited), smoked salmon during pregnancy (only if pasteurised), barbecue during pregnancy (under certain conditions) and alcohol and pregnancy (NO!). 

After giving birth, a good diet remains key. You may also wish to take a postpartum supplement to make sure you are meeting your nutritional needs. In particular, if you are breastfeeding, a food supplement for breastfeeding women is recommended.

And above all, let's not forget that even though supplements provide an additional source of nutrients, what you eat is above all what matters most. No pressure — there are no perfect foods, but looking after yourself means eating a varied, balanced and colourful diet. Eat colour, spice up your plates, and your days!