What to eat during the holiday season when you are pregnant?

The end of year celebrations are a joyful moment, a time of sharing and delicacies with family and friends. However, for a pregnant woman, these celebrations can also cause food -related concerns. Between hearty meals, festive dishes, and the temptation to eat products that are not recommended during pregnancy, it is important to know what is good for you and your baby while savoring the pleasures of Christmas and New Year.

Here is a guide to help you navigate food choices during the holidays, while taking care of your health and that of your baby.

 

1. Foods at Favor

Even during the holidays, it is essential to follow a balanced and varied diet. Here are some recommended foods that will allow you to enjoy meals while ensuring your well-being:
 

• Vegetables and fruits

Vegetables and fruits should be at the heart of your meals, even during the holidays. Rich in vitamins, minerals and fibers, they are essential for the health of your baby and your own well-being. Favor those of season, such as carrots, spinach, Brussels cabbage, pumpkin, or citrus.

Example of a festive dish: A rocket salad with oranges, nuts and pieces of fresh cheese. Or a pumpkin soup accompanied by toasted wholemeal bread.

• Proteins

Proteins are crucial during pregnancy because they promote the development of baby's cells. During the holidays, you can enjoy lean meats such as poultry (chicken, turkey), cooked fish, or even legumes such as lenses.

Example of a festive dish: A stuffed turkey with a seasonal vegetable garnish or a roasted salmon plate with sweet potatoes puree.

• Starchy foods

Starchy foods such as potatoes, rice, or complete pasta will bring you energy and complex carbohydrates, necessary during pregnancy. However, avoid fried or too fatty starchy foods, and favor steam or oven cooking.

Example of a festive dish: A homemade dolphinois gratin or a vegetable risotto.

• Dairy products

Calcium is essential during pregnancy for the development of your baby's bones and teeth. Choose dairy products rich in calcium such as natural yogurts, pasteurized hard cheese, or enriched milk.

Example of festive dessert: A Christmas log made of white cheese mousse or a homemade burnt crème.

 

2. Foods at Restrict

Even if you can savor many delicious dishes during the holidays, certain foods should be consumed in moderation, or even completely avoided, during pregnancy. Here are the main food categories to limit or avoid:
 

• Raw fish and seafood

Sea fruits and raw or little cooked fish, such as sushi, makis, sashimis, oysters or carpaccio or fish ceviche, can carry bacteria or parasites which can affect the health of your baby, such as listeriosis or toxoplasmosis (this is the name of the bacteria responsible for toxoplasmosis).

Festive alternative: Favor well cooked fish such as salmon, trout or sea bream. You can also opt for cooked seafood, such as shrimps or scallops.

• Cold meats

Holders, such as foie gras, rillettes, or sausage, are potentially at risk due to the possible presence of the Listeria bacteria or the toxoplasma parasite. If you want to consume it, opt for pasteurized versions.

Festive alternative : If you cannot withstand a little foie gras, make sure it is well cooked or pasteurized. Otherwise, replace it with homemade terrines based on cooked meat.

• Foods rich in saturated sugar and fats

The end of year celebrations are often synonymous with sweet pleasures such as butter logs or chocolates, so you have to be vigilant not to consume them in excess. Indeed, an excess of saturated sugar and fat can cause excessive weight gain and/or increase the risk of gestational diabetes. 

Festive alternative: Opt for light desserts like fresh fruit accompanied by a little light whipped cream or a fruit pie with a complete flour dough.

3. Drinks

Alcohol during pregnancy presents malformative and development risks for the baby, even in small quantities. This is why it is not recommended to consume it during pregnancy.  

Festive alternatives: Today, there are many very elaborate alcohol drinks that reproduce a taste close to alcoholic but alcohol drinks. You can also opt for fresh fruit juice, Christmas tea or flavored sparkling water.

4. Some practical tips

• Eat slowly and in small quantities: holiday meals can be generous, which can cause bloating or indigestion. Eat slowly, and if you have eaten too much, do not hesitate to take a short break before resuming.

• Drink enough water: stay well hydrated throughout the festivities, especially if you consume savory dishes. Water is essential for your well-being and that of your baby. It is recommended to drink 1.5 to 2l of water per day, the equivalent of eight glass of water, think about it!  

 

The end of year celebrations are a moment conducive to conviviality, to good meals. It is therefore quite possible to have fun while being careful to choose fresh, cooked and balanced foods. Happy holidays and good tastings!

 

Article co-written with Myriam Ben Balla, midwife.