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I am expecting a baby, what shall I eat?
Pregnancy Diet & Pregnant Woman

version franšaise

Lucky girl, you are expecting a baby! So did we, 6 times. Our daugters and sons' wife may also try this great adventure to start a baby. Because I want them to stay healthy, and I'd like my grand-children to be the best in the world, here are some nutritional advices. What to eat for your baby, for his/her mom down, and to avoid food-borne hazards down? Everyone knows that a pregnant woman must "well" eat, balanced foods, and so on... But few people know that mothers's food may increase child intelligence, prevent toothache. And that certain vitamin pills can be toxic for the baby. Thus, find here advices from "Dr. D.E. Corpet", professor in nutrition et food hygiene:

For your Baby

For the Mom

pregnant, me? up

Food Hazards

up Corpet (french) , Hummus recipe , Taboule recipe , Gaspacho Recipe

Folate content in "folic" Foods

Vitamin B9 or folic acid in foods, microgram per 100g

100 Spinach: fresh raw: 200 ; cooked: 150 ; deep-frozen then cooked: 120 ; canned: 100 mcg/100g
       OK, I agree fresh leaves contain more folatesd. But after cooking: fresh, frozen, or canned are similar
Spinach   70 Chickpea, canned : 70 => that's why Hummus is so good for you!
  50 Broccoli: raw: 30-60 ; cooked:100 mcg/100g? (strange increase during cooking!)
  40 Lettuce (green salad): 40 mcg/100g, much less than spinach!
  20 Melon: 20 mcg/100g de Cucumis melo
       Liver: loads of folate too in liver (e.g., chicken liver). Liver is also a good source of iron, well-absorbed

Vitamin D content in foods

Vitamin D (cholecalciferol) in foods, microgram per 100g

10 Salmon cooked: 10 mcg/100g, one of the top food for vit.D
Saumon 10 Mackerel cooked: 10 mcg/100g, as Salmon
  7 Sardine canned: 7 mcg/100g, real convenient.
  5 Tuna canned: 5 mcg/100g, convenient too (don't eat too much tuna: large fishes contain toxic mercury)
  5 Sun: 10 minutes under a "good" sun (face+arms+hands) give approx. 5 mcg vitamin D
        Some vit.D also found in egg yolk, liver, butter and cheese
Needs: We all need 5 micrograms vitamin D per day. A prenant or breastfeeding woman should recieve twice this dose (thus 10 mcg/d). Vitamin D is kept in one's fat and liver, no need to get it every days. Too much vit.D is toxic, but absolutely no risk with foods or sun.

Data Source: USDA food composition