Nutrition during pregnancy
Pregnancy is perhaps the most uniqueperiod in the life of any woman. You can finally relax your abdominal muscles and look stunning! True, "interesting position" is not only beautiful, but also very responsible. From the first weeks, the mother's habits begin to affect the offspring, and the health and development of the future baby directly depends on her diet. Therefore, it is very important to know what to eat and what is better to refuse during pregnancy. But first things first.
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"There are for two", or Why not be afraid to gain weight?
When you want to eat everything at once, and evenmore, you should not limit yourself. The expectant mother needs to eat more than usual. Weight gain is an extremely important part of pregnancy. Studies have shown that low maternal weight gain often leads to low , and this can lead to developmental delays. Interestingly, the mother's weight is a priority: if she does not gain enough, the fetus may remain small, as if protecting the mother's body. Here are some recommendations for weight gain: Women with normal weight should gain 11-16 kg during pregnancy. Overweight women - 7-11 kg. Women whose height is 155 cm and below should gain 6 to 11 kg. To gain the necessary weight, you need to add an additional 300-500 kcal to your usual diet. As a result, the total consumption can reach 2500-3000 kcal per day. Of course, the diet itself will play a decisive role.
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Eating or not eating? That is the question
Vitamins and microelements.Essentials list: Calcium. Good sources include dark green leafy vegetables, bok choy, tofu, legumes, figs, seeds, nuts, milk, and cereals. Calcium intake may be important for preventing a condition known as preeclampsia (characterized by high blood pressure, swelling, etc.). Vitamin D is found in small amounts in many foods, but the best and most accessible source is the sun: walking in the fresh air for 20-30 minutes a day will make up for the lack of this vitamin. However, its deficiency can lead to poor absorption of calcium and low birth weight. Vitamin B12 makes a significant contribution to fetal development. It is abundant in animal foods: meat, poultry. Iron is critical for many processes, especially during pregnancy. It is sufficient in legumes, dark green vegetables, dried fruits, molasses, nuts, whole grains, and animal foods. If the food is also rich in vitamin C, the iron is absorbed better. Folic acid is necessary for the prevention of neural tube defects in the fetus. Its consumption is most necessary during the first few weeks of pregnancy. And again, dark green leafy vegetables and legumes will come to our aid. Zinc. Its role in the growth and development process is crucial for the fetus. Good sources of zinc are legumes, nuts, cereals and animal products. Protein. It is worth eating two or even three times more than before pregnancy. The amount of protein affects the structural development of the fetus itself and the placenta. Omega-3 fatty acids. They can be obtained from flaxseed, walnuts, rapeseed oil and seaweed. Fish oil, rich in fatty acids, is rich in omega-3, which is beneficial for both mother and child. These acids improve fetal brain development and reduce the incidence of disease and postpartum depression in the mother.
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Prohibited
Nicotine and alcohol are not even up for discussion.Coffee. A serving of more than 300 mg can harm the health of the fetus. Sugar, sweet drinks are empty calories. It is better to reduce them to a minimum, as they have a significant impact on the development of the fetus. Trans fats. Just one use of it can change the permeability of cell membranes in both the mother and the fetus. It is worth very carefully studying products for the presence of trans fats! Here is a list of the most common: popcorn and chips; ketchup, mayonnaise and all kinds of sauces; meat and fish semi-finished products, frozen dinners; ice cream; French fries, nuggets, and other fast food products; cookies, donuts, waffles, cakes, pastries, chocolate bars, etc. Dry mixes for making soups, sauces, creams, pancakes, confectionery, drinks, etc. And finally. It is important not only to eat right, but also to do it regularly, not to forget about meals, not to overeat. It is important for the expectant mother to follow the regime: eat 5-6 times a day in small portions and forget about diets at least during pregnancy.
