Pregnant crudités, good practices

Pregnant crudités, good practices

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During pregnancy, where mineral and fiber requirements are increased, nutritionists recommend that pregnant women consume at least one crudity at each meal. What crudités to privilege and precautions to take? We make the point in true-false.

A green-vitamins ratio unbeatable!

True. Green vegetables are indeed great suppliers of:

  • vitamin C, which helps fight against fatigue and against the risk of infection and promotes the absorption of iron, essential when you are pregnant.
  • Vitamin E, which protects unsaturated fatty acids from oxidation and participates in the formation of red blood cells, muscles and tissues.
  • vitamins B9 and B12, whose needs can double or even triple in the last trimester of pregnancy. Still called folate or folic acid, these vitamins play a fundamental role in the mechanism of cell division and the prevention of anemia (lack of red blood cells). Of all the vitamins, those are the ones whose pregnancy increases the most the needs and which the pregnant women miss the most. You will find them in salad, spinach, endives, asparagus, peppers, artichokes ...

All the minerals meet there

  • True for fluoride you find in spinach and green salads: it is essential for the health of your baby's future teeth.
  • True for magnesium, anti-depression and anti-fatigue par excellence. It is present in green beans and pulses (be careful, in salad, the latter are less digestible than mashed).
  • True and false for iron. Spinach is often mentioned, but the iron in the liver, offal and red meat is much better absorbed by the organism than that of plants.

Fiber is better cooked than raw for the intestine

  • False. The water-swollen fibers of raw vegetables are the best allies to fight constipation (common in late pregnancy, when the muscles are less tonic and the intestines, compressed by the volume of the uterus, have more trouble getting contract to facilitate the disposal of waste). They are also found in citrus fruits (oranges, grapefruits ...) and fresh fruits (apples, blackcurrants ...) that go very well with a green salad.

The best way to wash them: soaking in water

Remember, to avoid any risk, raw vegetables should be washed well!
  • False. Wash them under running water, never let them soak in water, or they will lose a lot of their vitamins.

Salad is the most hypocaloric way to go "green"

  • True and false. Vegetables called "green" are light, although at very different degrees. With green salads (curly, escarole, lettuce, romaine, etc.) composed of 90% water, so very low in calories (from 15 to 25 kcal per 100 g), you will feel light, light! This is not the case for some other vegetables more or less loaded with sugars such as carrots (36 kcal per 100 g), beetroot and artichoke bottoms (40 kcal), celery root (44 kcal against 14 for celery in branches), salsify (52 kcal) and even more so sweet corn (129 kcal!).
  • Especiallyby decorating them you can quickly weigh them down in fat. Olives, nuts and other oleaginous fruits, avocados, tuna in oil, charcuterie or cheeses such as cantal and emmenthal are highly caloric.

The ideal is to consume your raw vegetables without seasoning

  • False. It's true that too much oil can turn a lettuce salad into a swim. But it's not about depriving you of vinaigrette. Vegetable oils play a vital role in the health of your brain and the formation of your baby's.
  • Respect the recommended doses during pregnancy: 2 tablespoons (or 4 teaspoons) per day, all preparations combined (cooked dishes, grilled meats, salads). Then, to lengthen the sauce: pour in a jar with lid salt, vinegar and mustard, replace half of the oil with an equal amount of warm water, close and shake to emulsify. Unless you prefer to replace the oil from time to time with yogurt or cottage cheese (rich in calcium) abundantly embellished with fresh herbs or frozen (for fun and their vitamin C intake).
  • Give tone to your crudités, varying the vinegars. There are some exquisite ones that make all the difference, like the "vesou" with sugar cane, or the mythical balsamic vinegar, both slightly sweet, or vinegars of sherry, cider, raspberry ...,
  • For salt, choose the varieties richest in trace elements, such as Guérande or Noirmoutier. And do not deprive yourself of salt on the pretext that it makes you fat (that's wrong). At a reasonable dose, it is essential to regulate the balance of water in the body.

Raw vegetables are not always "good to take"

  • True. If you suffer from diarrhea, it is better to give up the crudités, rich in fiber, until the disappearance of the symptoms.
  • In case of nausea and discomfort: avoid garlic and onion (for their unpleasant smell), spices, condiments and acid sauces.
  • If bloating and heartburn become more common at the end of pregnancy (because of the pressure your baby puts on your stomach and the action of progesterone that slows down your digestive system ), avoid garlic, foods that tend to ferment like cabbage and acid sauces (replace, for example, some of the vinegar with pressed orange juice).
  • To avoid problems with digestion, peel and peel very carefully peppers and tomatoes after blanching them for one to two minutes, and let your cucumbers in salt dissolve for half an hour at a time before eating them.
  • You should also know that vegetables are better at keeping their vitamins and minerals if they are stewed or boiled instead of boiled.

To devour all raw

Enjoy the spring to discover or rediscover the pleasure of crunching raw vegetables that are usually only eaten cooked: zucchini diced, whose small nutty taste is wonderful in mixed salads, raw beetroot grated like a carrot, leaves of d spinach treated as lettuce leaves, beans that provide only 52 kcal per 100 g when fresh, compared to 304 kcal when cooked, cabbage cabbage (just whitened, for better digestion) richer in vitamin C than raw cooked, etc.

Laurence Dibarrat