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L'ALIMENTATION D'UNE FEMME EN CEINTE

L’alimentation doit répondre à DEUX OBJECTIFS:

• Assurer la formation d'un enfant en bonne santé et de poids normal.
• Maintenir votre capital santé de future maman.
Quels sont mes besoins alimentaires ?
Les protéines
• Ce sont les éléments "bâtisseurs" de l'organisme indispensables au bon développement du fœtus, notamment de son cerveau.
• Il est nécessaire d'assurer un bon équilibre entre les protéines d'origine animale (viande, poisson, œufs, lait et fromage) et les protéines d'origine végétale (pain, céréale, légume secs).
Les glucides ou sucres
• Ce sont des aliments énergétiques qui sont indispensables.
• Privilégiez les aliments riches en sucres complexes (pain, céréales, légumes secs) par rapport aux sucres simples (sucre, confiseries, pâtisseries, boissons sucrées…) dont l'abus peut être responsable d'une prise de poids excessive.
• L'exclusion totale des sucres n'est pas justifiée pendant votre grossesse sauf avis médical.
• L'utilisation de "sucrettes" ne paraît pas souhaitable.
Les lipides ou matières grasses
Source d'énergie nécessaire à la formation du fœtus et notamment de son système nerveux.
• Consommez avec modération les aliments très gras (charcuterie, sauces, fritures) pour éviter les troubles digestifs et un apport calorique excessif.
L'organisme a besoin de lipides en quantité contrôlée :
• la crème fraîche et le beurre : pour l'apport en vitamine A
• l'huile de colza, de soja et d'olive : pour l'apport en acides gras essentiels, utilisés lors des assaisonnements.
Les fibres
• Les fibres jouent un rôle essentiel dans la prévention contre la constipation.
• Vous pouvez les trouver dans les fruits, les légumes verts et les légumes secs.
En plus d'une alimentation variée en tant que femme enceinte vous avez des besoins augmentés en fer, calcium et oligo-éléments.
Ceux- ci sont en général couverts par l'alimentation, mais dans certains cas exceptionnels un apport supplémentaire peut être envisagé, sous contrôle médical, en particulier pour la vitamine D à partir du sixième mois de grossesse.
Calcium
Pour assurer la formation du squelette du fœtus et maintenir votre capital santé de future mère. Il se trouve principalement dans les produits laitiers.
Comment consommer du calcium
En consommant des produits laitiers :
• Du lait : ½ litre soit 5 verres
Le boire chaud ou froid, aromatisé de thé léger ou de chicorée, de café léger, de caramel ou de fruits mixés selon vos goûts.
Intégrez-le dans des préparations, dans des sauces blanches ou béchamel, dans les purées et gratins, entremets et desserts.
Si vous ne supportez pas le lait entier, choisissez du lait demi-écrémé mais surtout ne le supprimez pas de votre alimentation sans l'avis de votre médecin.
Le lait pour femme enceinte, qui existe sur le marché, est un excellent complément alimentaire.
• Du fromage : 2 portions de 25 à 30 g. (30g = un morceau de camembert divisé en 8)
Végétaux : Crus ou cuits, ils sont intéressants pour leur richesse en eau, sels minéraux, vitamines et glucides.
Ils apportent des fibres utiles sauf en cas de diarrhée.
Vous devez consommer des légumes et fruits crus pour leur apport en vitamine C.
Féculents : Céréales, pâtes, riz, semoule, pain, pomme de terre, légumes secs. Ils apportent de l'énergie grâce aux glucides complexes qu'ils contiennent ainsi que des fibres et des vitamines du groupe B.

Produits sucrés : Sucre, confiture, miel, confiseries, pâtisseries sont des glucides simples, sources d'énergie utilisable rapidement par l'organisme.
La quantité quotidienne de ces produits, surconsommés actuellement, ne devrait pas dépasser 50 g. par jour.
Conseils pour tous les jours.
Manger est un plaisir.
Le repas est un moment de détente, de convivialité.
Prenez le temps de bien manger et n'oubliez pas de boire !
• 3 repas et 2 collations par jour vous sont nécessaires pendant votre grossesse. Vous éviterez ainsi les nausées au cours du premier trimestre ainsi que les hypoglycémies.
• Ne sautez pas de repas, en particulier le petit-déjeuner, pour permettre une bonne assimilation des aliments et assurer un apport nutritionnel régulier. Ainsi vous limiterez le "grignotage" : prise d'aliments sucrés (biscuits, confiseries).
"Grignoter" peut vous faire prendre du poids trop rapidement et vous faire perdre l'appétit pour les aliments indispensables.
Que dois-je prendre...
au petit déjeuner :
• Lait aromatisé : un bol ou équivalent en laitage ou fromage.
• Pain ou biscottes ou céréales ou viennoiserie.
• Confiture ou miel ou gelée (une cuillère à café)
• Sucre (un morceau) ou une cuillère de chocolat en poudre.
• Un fruit frais ou un verre de jus de fruit sans sucre.
à la collation de 10 heures :
• Un verre de lait demi-écrémé ou un yaourt peu sucré.
au repas du midi et du soir :
• Une portion de crudités au moins une fois par jour
Ou un potage de légumes (pour les potages déshydratés pas plus d’une fois par semaine)
Ou 1 charcuterie ou 1 entrée chaude (1 fois par semaine).
• 100 g. de viande environ
Ou 100 g. de poisson (au minimum 2 fois par semaine)
Ou 2 œufs (2 fois par semaine).
• Légumes verts cuits, à volonté (1 fois par jour)
Ou pommes de terre (deux grosses), riz, pâtes, semoule, maïs, légumes secs (1 fois par jour).
• 25 g. de fromage
Ou 1 laitage peu sucré.
• 1 fruit cru ou cuit, sachant qu'il faut au moins 1 crudité (par repas) ou 1 pâtisserie (1 fois par semaine)
• 2 à 3 tranches de pain.
• Matières grasses pour assaisonner sans excès
à la collation de 16 heures
1 verre de lait ½ écrémé, 1 laitage peu sucré ou 1 portion de pain
tout au long de la journée : Buvez au minimum 1,5 litres d'eau par jour (eau du robinet, eau de source, eau minérale naturelle).
Fait consommer chaque jour des produit des chaque groupes d’aliment : aliment de force, aliment d’énergie et aliment de construction. Allier plaisir et raison vous devez manger deux fois plus mieux et non deux fois plus.

English translation by community member hannahmunger

Nutrition for Pregnant Women

The diet must meet TWO OBJECTIVES:
• Insure the formation of a child in good health and of normal weight.
• Maintain the crucial health of expectant mother.

What are my dietary needs?

Proteins:
• These are the essential "builder" elements of the body which allow for the proper development of the fetus, especially his or her brain.
• It is necessary to ensure a proper balance between animal protein (meat, fish, eggs, milk and cheese) and vegetable proteins (bread, cereal, dried vegetables).

Carbohydrates or sugars:
• These are energy foods that are indispensable.
• Favor foods high in complex carbohydrates (bread, cereals, dried vegetables) compared to simple sugars (sugar, sweets, pastries, sugary drinks...) whose abuse may be responsible for excessive weight gain.
• The total exclusion of sugars is not justified during pregnancy unless advised by your doctor.
• The use of "sweeteners" does not seem desirable.

Lipids or fats:
• This is the source of energy necessary for the formation of the fetus, especially for the nervous system.
• Consume very fatty foods (meats, sauces, fried foods) in moderation to prevent digestive distress and excessive caloric intake.

The body needs fat in controlled quantity:
• Crème fraîche and butter: for vitamin A intake.
• Rapeseed oil, soybean oil, and olive oil: for the intake of essential fatty acids, used in seasonings.

Fiber
• Fiber plays an essential role in the prevention of constipation.
• You can find it in fruits, green vegetables, and dried vegetables.

In addition to a varied diet, as a pregnant woman you have increased requirements of iron, calcium, and trace elements or micronutrients. These are generally covered by the diet, but in certain exceptional cases, additional intake may be considered under medical supervision particularly for vitamin D beginning at the sixth month of pregnancy.

Calcium:
• To ensure the formation of the fetal skeleton and to maintain the health of the expectant mother. It is found primarily in dairy products.

How to consume calcium:
By consuming dairy products:
• Milk: ½ liter, that is, 5 glasses.
Drink it hot or cold with flavored light tea, chicory, light coffee, caramel or fruit mixed to your taste.

Integrate it in preparations, in white or béchamel sauces, in purées and casseroles, and desserts.

If you cannot tolerate whole milk, choose low-fat milk, but above all, do not remove it from your diet without consulting your doctor.

Milk for pregnant women, which is on the market, is an excellent dietary supplement.

• Cheese: 2 servings of 25 to 30g. (30g = a piece of Camembert divided into 8)

• Vegetables: Raw or cooked, they are nutritious because of their high content of water, minerals, salt, vitamins, and carbohydrates. They provide fiber, which is very useful for the body except in cases of diarrhea. You should eat raw vegetables and fruits for their vitamin C.

• Starches: cereals, pasta, rice, semolina, bread, potatoes, dried vegetables. They give you energy from complex carbohydrates and they contain fiber and B vitamins.

Sugary products, also known as sweets: Sugar, jam, honey, candy, and pastries are simple carbohydrates, which are sources of energy that are readily usable by the body. The daily amount of these products, currently over-consumed, should not exceed 50g per day.

Tips for everyday:
• Eating is a pleasure.
• The meal is a time of relaxation, of conviviality.
• Take the time to eat well and don’t forget to drink!
• You need to eat 3 meals and 2 snacks a day during your pregnancy. This prevents nausea during the first trimester, as well as hypoglycemia.
• Do not skip meals, especially breakfast, to allow proper absorption of food and to ensure regular nutritional intake. Thus, you limit "nibbling": eating sugary foods (biscuits, candy). “Nibbling" can make you gain weight too quickly and make you lose your appetite for essential foods.

What should I eat:
For breakfast:
• Flavored Milk: a bowl or equivalent dairy product or cheese.
• Bread, toast, cereal, or pastries.
• Jam, honey, or jelly (a teaspoon).
• Sugar (a piece) or a spoonful of powdered chocolate.
• Fresh fruit or a glass of fruit juice without sugar.

For a snack at 10 o’clock in the morning (10h):
• A glass of low-fat milk or lightly sweetened yogurt.

For lunch and dinner:
• A serving of raw vegetables at least once a day, or vegetable soup (don’t eat dehydrated soups more than once per week), or 1 pork sausage or 1 hot entrée (only 1 per week).
• Approximately 100g of meat or 100g of fish (at least 2 times a week), or 2 eggs (2 times a week).
• Cooked green vegetables at will (once a day) or potatoes (two large ones), rice, pasta, semolina, maize/corn, dried vegetables (once a day).
• 25g of cheese, or 1 slightly sweet dairy product.
• 1 fruit raw or cooked, knowing that you need at least one raw vegetable (per meal) or 1 pastry (1 per week).
• 2 to 3 slices of bread.
• Oils and fats for seasoning without excess

For a snack at 4 o’clock in the afternoon (16h):
• 1 glass of low-fat milk, 1 slightly sweet dairy product, or 1 serving of bread.

Throughout the day:
• Drink at least 1.5 liters of water per day (tap water, spring water, natural mineral water).

Every day, you should consume products from each of the food groups: food for strength, food for energy, and food for building. Mix pleasure and good sense because you need to eat twice as better and not twice as much.

Comments

hannahmunger's picture

Adolphine, J'ai vraiment

Adolphine,

J'ai vraiment apprécié lire votre article. C'est un article très détaillé et facile à comprendre sur un sujet extrêmement important pour les femmes à travers le monde. L'alimentation est une question universelle que tout le monde peut s'identifier, sans tenir compte de la nationalité, le sexe, ou la race. C'est aussi une question très compliquée, et je pense que vous avez fait un excellent travail à le rendre clair et simple. Je respecte votre courage et connaissance sur ce sujet.

Meilleurs,
Hannah

hannahmunger's picture

Translation

Nutrition for Pregnant Women

The diet must meet TWO OBJECTIVES:
• Insure the formation of a child in good health and of normal weight.
• Maintain the crucial health of expectant mother.

What are my dietary needs?

Proteins:
• These are the essential "builder" elements of the body which allow for the proper development of the fetus, especially his or her brain.
• It is necessary to ensure a proper balance between animal protein (meat, fish, eggs, milk and cheese) and vegetable proteins (bread, cereal, dried vegetables).

Carbohydrates or sugars:
• These are energy foods that are indispensable.
• Favor foods high in complex carbohydrates (bread, cereals, dried vegetables) compared to simple sugars (sugar, sweets, pastries, sugary drinks...) whose abuse may be responsible for excessive weight gain.
• The total exclusion of sugars is not justified during pregnancy unless advised by your doctor.
• The use of "sweeteners" does not seem desirable.

Lipids or fats:
• This is the source of energy necessary for the formation of the fetus, especially for the nervous system.
• Consume very fatty foods (meats, sauces, fried foods) in moderation to prevent digestive distress and excessive caloric intake.

The body needs fat in controlled quantity:
• Crème fraîche and butter: for vitamin A intake.
• Rapeseed oil, soybean oil, and olive oil: for the intake of essential fatty acids, used in seasonings.

Fiber
• Fiber plays an essential role in the prevention of constipation.
• You can find it in fruits, green vegetables, and dried vegetables.

In addition to a varied diet, as a pregnant woman you have increased requirements of iron, calcium, and trace elements or micronutrients. These are generally covered by the diet, but in certain exceptional cases, additional intake may be considered under medical supervision particularly for vitamin D beginning at the sixth month of pregnancy.

Calcium:
• To ensure the formation of the fetal skeleton and to maintain the health of the expectant mother. It is found primarily in dairy products.

How to consume calcium:
By consuming dairy products:
• Milk: ½ liter, that is, 5 glasses.
Drink it hot or cold with flavored light tea, chicory, light coffee, caramel or fruit mixed to your taste.

Integrate it in preparations, in white or béchamel sauces, in purées and casseroles, and desserts.

If you cannot tolerate whole milk, choose low-fat milk, but above all, do not remove it from your diet without consulting your doctor.

Milk for pregnant women, which is on the market, is an excellent dietary supplement.

• Cheese: 2 servings of 25 to 30g. (30g = a piece of Camembert divided into 8)

• Vegetables: Raw or cooked, they are nutritious because of their high content of water, minerals, salt, vitamins, and carbohydrates. They provide fiber, which is very useful for the body except in cases of diarrhea. You should eat raw vegetables and fruits for their vitamin C.

• Starches: cereals, pasta, rice, semolina, bread, potatoes, dried vegetables. They give you energy from complex carbohydrates and they contain fiber and B vitamins.

Sugary products, also known as sweets: Sugar, jam, honey, candy, and pastries are simple carbohydrates, which are sources of energy that are readily usable by the body. The daily amount of these products, currently over-consumed, should not exceed 50g per day.

Tips for everyday:
• Eating is a pleasure.
• The meal is a time of relaxation, of conviviality.
• Take the time to eat well and don’t forget to drink!
• You need to eat 3 meals and 2 snacks a day during your pregnancy. This prevents nausea during the first trimester, as well as hypoglycemia.
• Do not skip meals, especially breakfast, to allow proper absorption of food and to ensure regular nutritional intake. Thus, you limit "nibbling": eating sugary foods (biscuits, candy). “Nibbling" can make you gain weight too quickly and make you lose your appetite for essential foods.

What should I eat:
For breakfast:
• Flavored Milk: a bowl or equivalent dairy product or cheese.
• Bread, toast, cereal, or pastries.
• Jam, honey, or jelly (a teaspoon).
• Sugar (a piece) or a spoonful of powdered chocolate.
• Fresh fruit or a glass of fruit juice without sugar.

For a snack at 10 o’clock in the morning (10h):
• A glass of low-fat milk or lightly sweetened yogurt.

For lunch and dinner:
• A serving of raw vegetables at least once a day, or vegetable soup (don’t eat dehydrated soups more than once per week), or 1 pork sausage or 1 hot entrée (only 1 per week).
• Approximately 100g of meat or 100g of fish (at least 2 times a week), or 2 eggs (2 times a week).
• Cooked green vegetables at will (once a day) or potatoes (two large ones), rice, pasta, semolina, maize/corn, dried vegetables (once a day).
• 25g of cheese, or 1 slightly sweet dairy product.
• 1 fruit raw or cooked, knowing that you need at least one raw vegetable (per meal) or 1 pastry (1 per week).
• 2 to 3 slices of bread.
• Oils and fats for seasoning without excess

For a snack at 4 o’clock in the afternoon (16h):
• 1 glass of low-fat milk, 1 slightly sweet dairy product, or 1 serving of bread.

Throughout the day:
• Drink at least 1.5 liters of water per day (tap water, spring water, natural mineral water).

Every day, you should consume products from each of the food groups: food for strength, food for energy, and food for building. Mix pleasure and good sense because you need to eat twice as better and not twice as much.

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