Fruit and vegetables: in early pregnancy, you do not necessarily know yet if you are immune to toxoplasmosis. Be prudent when eating fruit and vegetables: when raw, they may be contaminated by this parasite. Cook them and do not taste them during the cooking process. If you are sure you have immunity to toxoplasmosis, you can eat them raw after consulting with your doctor, to make the most of their vitamin content, which is reduced during cooking. Always take care to wash and peel them and wash your hands afterwards.
Good quality protein: high biological quality proteins (fish and meat) are essential to your every day nutrition.
The right carbohydrates: opt for slow sugars that provide energy without sudden glycaemic peaks. Instead of commercial sandwich bread, try cereal bread from the baker’s; instead of instant mashed potato, eat whole potatoes, lentils or wholemeal pasta; replace sweets with dark chocolate, which has the added benefit of being a source of magnesium. Never lose sight of enjoyment!
The right fats: fats are required for the manufacture of cell membranes and the nervous system. In particular, omega-3, essential fatty acids the body cannot produce itself, can be found in rapeseed oil or oily fish (salmon, herring, etc.), or vitamin supplements.
Dairy products: a source of calcium and therefore essential for bone formation. Ideally you should have two to three servings per day.
Water: necessary for the functioning of the body and the requirement increases with activity, or exercise. Drinking at least 6C per day is highly recommended. Check your urine to ensure you are properly hydrated: if it is light, everything is fine. If not, drink a bit more. Preferably, drink spring or mineral water with a high calcium and magnesium content.