Maman en santé, bébé en santé!
La vie d’une mère, tout comme la vie de son petit, commence bien avant que celui-ci ne voie le jour. En fait, la mère commence à s’occuper de son protégé dès le début de sa grossesse. Effectivement, c’est celle-ci, durant environ 40 semaines, qui assure la nutrition de son futur nourrisson, permettant alors son développement. Le développement du petit est divisé en deux grandes étapes : la période embryonnaire et la période fœtale. Dès la fécondation jusqu’à la 8e semaine, le petit est un embryon, période où, entre autres, les organes commencent à se former. Puis, de la 9e semaine à l’accouchement, il est un fœtus, période où son développement est le plus important : son poids à la naissance est 500 fois plus élevé qu’à 3 mois de grossesse. Bien évidemment, cette première étape, mais non la moindre, de l’aventure maternelle, induit de nombreux changements physiologiques chez la mère. Ce sont ces changements, combinés aux besoins du petit, qui engendrent une hausse des besoins nutritionnels de la mère : donner la vie ça demande de l’énergie et des ressources !
Une alimentation saine lors de la grossesse : ça veut dire quoi?
Durant la grossesse, il est important que la femme enceinte arrive à combler ses besoins nutritionnels en plus de ceux de son petit, son alimentation doit donc être modifiée. Ses besoins en énergie, c’est-à-dire le nombre de calories qu’elle doit consommer, augmentent à partir du 2e trimestre. Son alimentation devra donc fournir un peu plus d’énergie, mais n’ayez crainte, il n’est pas nécessaire de manger pour deux! De plus, ses besoins en plusieurs nutriments sont augmentés, en voici certains importants :
- Fer
- Zinc
- Iode
- Vitamine B1 (thiamine)
- Vitamine B2 (riboflavine)
- Vitamine B9 (acide folique)
- Vitamine B6 (pyridoxine)
- Vitamine B12 (cobalamine)
- Protéines
- Omega-3
- Fibres
À noter que la vitamine D et le calcium sont aussi des nutriments particulièrement importants durant la grossesse, toutefois leurs besoins ne sont pas augmentés. En contrepartie, si une déficience est déjà présente dans l’alimentation habituelle de la femme, leurs apports devraient alors être augmentés. Les besoins en eau sont eux aussi augmentés, il est donc important qu’elle reste hydratée tout au long de la journée.
Les recommandations
Il pourrait sembler laborieux d’ajuster son alimentation pour réussir à combler les nouveaux besoins qu’exige un nouvel arrivant, mais les recommandations sont plutôt simples. Soit, malgré quelles soient simples, ce peut représenter tout qu’un défi pour les jeunes mères de jongler à travers les diverses recommandations. Ainsi, afin de manger adéquatement durant la grossesse, on dit qu’il suffit de « manger un peu plus que d’ordinaire chaque jour », comme le propose le Guide alimentaire canadien (GAC), sans oublier de « [faire] confiance à [son] corps et [d’être] à l’écoute de [ses] signaux de faim et se satiété », comme l’indique le Dispensaire diététique de Montréal. Pour y arriver, on recommande d’ajouter quelques collations nutritives (2 à 3) à sa journée, comme :
- Des fruits ou légumes coupés;
- Du fromage ferme;
- Du yogourt grec avec des petits fruits;
- Un mélange de noix;
- Une tartine de beurre d’arachide;
- Des céréales à grains entiers avec de la boisson de soya enrichie.
Les repas, afin d’améliorer au mieux la valeur nutritive des apports alimentaires, devraient comporter une diversité d’aliments en provenance des différents groupes alimentaires, soit:
- Les fruits et légumes;
- Les produits à grains entiers;
- Les aliments protéinés, principalement ceux d’origine végétale.
Il est aussi essentiel de prioriser les bons gras, comme les omega-3, plutôt que les gras saturés et trans, pour assurer le bon développement du bébé. Ainsi, on recommande de consommer au moins 2 fois par semaine du poisson gras, afin de combler les besoins en omega-3. En plus d’opter pour des aliments à faible teneur en gras saturés et trans, il est aussi préférable de miser sur les aliments à faible teneur en sucre ajouté et en sodium.
Finalement, afin d’aider la jeune mère à répondre à tous ses besoins, on recommande à toutes les femmes enceintes la prise d’une multivitamine par jour contenant minimalement 0,4 mg d’acide folique ainsi que 16 à 20 mg de fer.
Comme mentionné précédemment, il est primordial de rester bien hydraté, il faut donc faire de l’eau sa boisson de choix et mettre de côté les boissons sucrées. Toutefois, du lait ou une boisson végétale enrichie sont aussi considérés comme des choix sains.
Lors de la grossesse, pour une sécurité optimale du fœtus, il est nécessaire de porter une attention particulière à certains aliments et substances qui pourrait altérer le développement du fœtus.
- Bien que la consommation de caféine durant la grossesse pourrait être liée à un faible poids du bébé à la naissance, une consommation modérée, soit un maximum de deux tasses de café par jour, hors des repas, serait acceptable.
- Les tisanes à base de plantes sont déconseillées, il faut plutôt opter pour celles faites de fruits, plus précisément on recommande celles à base de pelure d’orange ou d’autres agrumes, de gingembre ou d’églantier.
- L’alcool durant la grossesse est prohibé, afin d’éviter l’intoxication du fœtus qui ne peut la métaboliser. La consommation d’alcool est associée à un ensemble de troubles causés par l’alcoolisation feotale, induisant plusieurs problèmes réduisant la qualité de vie de l’enfant.
- Le tabac est déconseillé durant la grossesse. Son utilisation diminue la quantité de nutriments transférée au fœtus, pouvant ainsi induire un faible poids du bébé à la naissance.
- Le THC est déconseillé durant la grossesse. Bien que peu d’études aient été faites, sa consommation altérerait le niveau d’hormones chez la mère, en plus de réduire la quantité de nutriments transférée au fœtus, affectant alors le développement de celui-ci.
- Les viandes de charcuterie non séchées, les pâtés et viandes à tartiner réfrigérés, les fruits de mer fumés réfrigérés et les fromages à pâte molle, pâte demi-ferme, ainsi que tous les fromages bleus sont déconseillés par risque de toxi-infection alimentaire.
- Les jus et produits laitiers doivent être pasteurisés pour éviter les risques de toxi-infection alimentaire.
- La viande, volaille, saucisse à hot-dog, fruit de mer, germe et œuf doivent être cuits à la température appropriée pour éviter les risques de toxi-infection alimentaire.
- La consommation de poissons prédateurs (thon frais ou surgelé, requin, espadon, marlin, hoplostète orange et escolier) devrait être limitée à 150g par mois. Le thon en conserve peut être limité seulement qu’à 300 g par semaine.
Un faible poids du nourrisson à la naissance : un facteur de risque
Les causes
La prise de poids gestationnel, c’est-à-dire durant la grossesse, contribue à déterminer le poids à la naissance : un gain de poids sous les recommandations favorise la naissance d’un bébé à faible poids. Ce gain de poids varie d’une femme à l’autre selon différents facteurs biologiques, psychosociaux et relatifs aux habitudes de vie, dont l’alimentation. En ce sens, une sous-alimentation peut mener à une prise de poids gestationnelle sous les recommandations, en plus de réduire les ressources disponibles au développement du fœtus, ce qui peut causer la naissance d’un nourrisson à faible poids. Ainsi, les femmes vivant dans un milieu socio-économique faible sont plus à risque de donner naissance à un bébé à faible poids, entre autres à cause des risques plus élevés d’une alimentation non adéquate. À vrai dire, il s’agit du facteur le plus déterminant quant au poids à la naissance. Il est aussi à noter qu’un faible statut économique est relié à un taux plus élevé de mortalité infantile. Dans un autre d’idée, un faible poids avant grossesse serait aussi associé positivement à la naissance d’un nourrisson à faible poids.
Les conséquences
On s’intéresse au poids à la naissance puisque celui-ci est associé à différents problèmes défavorables à la santé du bébé, à court et long terme. Parmi ces problèmes on retrouve ceux-ci :
- Malformations congénitales
- Retard mental
- Susceptibilité aux infections
- Hypoglycémie néonatale
- Mortalité suite à la naissance
- Apparition des maladies chroniques à l’âge adulte
Carence en certains nutriments
L’environnement intra-utérin, c’est-à-dire dans l’utérus de la mère, contribuerait à définir la santé du bébé. Ce concept repose sur la supposition que le fœtus s’accoutume aux conditions environnementales durant ses 9 premiers mois de croissance en modifiant l’expression de ses gènes. De cette façon, des conditions sous-optimales, causées par une sous-alimentation, serait un facteur de risque de plusieurs maladies. On considère qu’une sous-alimentation durant la grossesse augmenterait le risque de ces maladies :
- Diabète
- Intolérance au glucose
- Maladies coronariennes
- Profil lipidique défavorable
- Obésité
- Cancer du sein
Une sous-alimentation contribue à l’augmentation des risques de souffrir de carence alimentaire. Une carence alimentaire en nutriments, principalement en omega-3, en acide folique, en fer, calcium et vitamine D, peut gravement affecter le développement du fœtus. En effet, entre autres, le développement du système nerveux central et visuel et le développement des os peuvent être affectés par une carence.
En conclusion, prendre soin de la mère, c’est prendre soin de l’enfant!
Article rédigé par Olivier Houle
Références
Morisset, A-S. (2022, 20 janvier). NUT-1400 chapitre 1 : Les femmes enceintes [notes de cours imprimé]. École de nutrition, Université Laval.
Vézina. C. (2022, 6 janvier). Qu’est-ce qu’une saine alimentation durant la grossesse? Dispensaire diététique de Montréal. https://www.dispensaire.ca/articles/alimentation-saine-grossesse/
Institut national de santé publique du Québec. (2022, 8 mars). Mieux vivre avec notre enfant de la grossesse à 2 ans. https://www.inspq.qc.ca/mieux-vivre/grossesse
Gouvernement du Canada. (2021, 14 janvier) Une saine alimentation pendant la grossesse et l’allaitement. Guide alimentaire canadien. https://guide-alimentaire.canada.ca/fr/conseils-pour-alimentation-saine/grossesse-allaitement/#section-3
Gleason, JL et al. Maternal caffeine consumption and metabolism and neonatal anthropometry in the NICHD Fetal Growth Studies. JAMA Network Open. 2021. doi:10.1001/jamanetworkopen.2021.3238
Centers of Disease Control and Prevention. (2021, 14 décembre). Alcohol Use During Pregnancy.https://www.cdc.gov/ncbddd/fasd/alcohol-use.html
Larson C. P. (2007). Poverty during pregnancy: Its effects on child health outcomes. Paediatrics & child health, 12(8), 673–677. https://doi.org/10.1093/pch/12.8.673
Dugas, C. & Robitaille, J. (2018). Rôle de l’alimentation maternelle et paternelle dans la programmation de la santé de l’enfant à naître. Nutrition Science en évolution, 15(3), 11–15. https://doi.org/10.7202/1044054ar
Nestlé Nutrition Institute. (2022, 17 janvier). Food for thought: Nutritional needs during pregnancy. https://www.nestlenutrition-institute.org/resources/infographics/details/food-thought-nutritional-needs-during-pregnancy
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