Proper nutrition during pregnancy playsextremely important role. Excess weight very negatively affects the health and well-being of any person. And even more so, excessive body weight negatively affects the health and health of a pregnant woman and her baby. Nutrition of pregnant women plays a very important role in the normal course of pregnancy and the development of the baby. In the event that the nutrition of the pregnant is unbalanced, the excess weight of the body will not keep you waiting. In the event that the future mother has unnecessary extra pounds of weight, she has a higher risk of complications such as:

• Pregnancy Pregnancy

Full pregnant women are much more likely thanothers, there are cases of development of gestosis - late toxicosis of pregnancy. This pathology can be manifested by an increase in the level of arterial pressure, a change in the urine - the appearance of a protein, a violation of the normal functioning of the vital systems and organs of the expectant mother, and premature aging of the placenta.

• Intrauterine fetal hypoxia

Due to the fact that the excess weight of the pregnanta woman leads to premature aging of the placenta, which, in turn, is fraught with that. That greatly increases the risk of intrauterine fetal hypoxia. And about the whole degree of severity of hypoxia, most likely, is known to almost everyone.

• The birth of a large baby

Excess calories, one way or another, are not absorbedonly the body of the future mother, but also the body of the crumbs. As a result, children who have a very large weight appear often enough to light. Often parents in such cases are happy and touched: "What a hero was born!". However, a large weight is an extra burden on the baby's body and a serious test for the mother during childbirth.

• Mature pregnancy

Excess weight of a pregnant woman can alsoprovoke a pregnant pregnancy - in about 30% of all cases, women have to be induced artificially, resorting to puncturing the bladder and various medicines. And the weakness of labor in such cases is also not uncommon.

Rates of weight gain

Of course, almost any future motherworried about the question of how much you can get better during pregnancy. Of course, these frameworks are purely individual and depend on a variety of factors. And first of all on a constitution and usual weight of a body of the woman. As a rule, it is permissible for a pregnant woman to gain weight not more than 20% of her "pre-pregnancy" body weight. And the weight gain can begin both in the first half of pregnancy, and only in the second. It depends on the presence of toxicosis of the first half of pregnancy and on how the pregnant woman is organized. However, pay attention - even under the condition of very good and properly organized nutrition in the first trimester, there can be no increase, but on the contrary - a reduction in body weight. Typically, this occurs if a pregnant woman suffers from a strong pronounced early toxicosis of the first half of pregnancy. In especially severe cases, doctors are forced to resort to hospitalization of the future mother in the hospital in order to prevent the depletion of the body, both the pregnant woman and the baby's future. Further, under the condition of proper nutrition, the pregnant woman should gain about 400 grams during each week of the second trimester and not more than 300 grams - during the first two months of the third trimester. In the last month of pregnancy, the future mother can not only not gain a single gram of weight, but on the contrary - a little to lose weight. In this there is nothing to worry about.

Diet for pregnant women

So, it's time to tell directly about what the proper diet should consist of. It is very important to observe the following proportions:

• Proteins

In order that both the future child and the pregnant womana woman received a sufficient amount of protein, in the diet of the future mother should be at least 100 grams of protein. And most of the proteins - up to 90 grams - doctors recommend receiving from products such as cottage cheese, milk, yogurt and fermented baked milk. The rest is from meat and fish.

• Fats

Fat future mother should receive at least 80gram. Of these, 50 grams should account for the proportion of fats that are of vegetable origin. A large amount of animal fat fats will not benefit either mom or baby, but lead to excess body weight can be very likely.

• Carbohydrates

Also the future mother should with special carefollow the used carbohydrates. In the first half of pregnancy, you can consume them without any restrictions. However, in the second half of the consumption of carbohydrates should be reduced. A future mother should minimize the number of flour and pasta, sugar and other sweets. It is equally important to distribute food correctly. Doctors recommend taking it in small portions, but often enough - about every two hours. The breakfast should account for up to 30% of the total volume of food, about 10% for the second breakfast. At lunch, you need to eat up to 40% of the volume of products, and 10% for dinner and afternoon tea. Do not eat less than two hours before it's time to go to bed, and dinner should be very easy. Otherwise, a pregnant woman may face such troubles as insomnia and even heartburn. If, nevertheless, the expectant mother experiences an insurmountable feeling of hunger, she can drink a glass of kefir. It will not affect weight in any way. It is also important to pay attention to what exactly is the future mother. From its diet it is necessary to completely exclude sharp and salty dishes, as well as smoked products. Different seasonings and spicy sauces are also extremely undesirable, as they greatly increase the likelihood of heartburn. Much more useful dishes stewed, boiled and baked - they are digested much more fully, and the load on the digestive system is minimal. Cooking dishes can be the most ordinary images - the view that pregnant women should eat only those dishes that have been subjected to special heat treatment, is mistaken and has no basis under it. Pay also attention to the consumption of salt and water. Salt should be limited to 5 grams per day, and water consumption should be about one and a half liters of water. Otherwise, the development of edema is possible, sometimes very significantly. By the way, swelling is secretive, and the future mother will long and unsuccessfully guess where she got the extra weight.

Menu for pregnant women

As mentioned above, the expectant mother needsto limit the consumption of bread and other flour products. They can be eaten not more than 100 grams per day. And it does not matter what kind of flour products the pregnant woman eats - this is true in relation to both normal rye and wheat bread, and to various salt-free and dietary types of bakery products, and biscuits, and everything else. From the first dishes it is necessary to give preference to various vegetable soups. However, when cooking them, do not abuse pasta and potatoes. As a dressing, you can use sour cream or cream, low-fat sour cream. Mayonnaise to a pregnant woman is categorically contraindicated - it adds weight. The approximate portion of the first course should be 200 grams. Meat products a pregnant woman should eat no more than 100 grams per day. And doctors - nutritionists recommend cooking steam cutlets, meatballs, rolls of low-fat veal and beef, poultry or rabbit. You can also boil the meat and make a jellied or just bake. Of fish is also worth giving preference to low-fat varieties - pike perch, cod, navaga. Fish can be eaten as in boiled or paired form, and in the form of various cutlets or meatballs. However, fish should not get carried away - in a week you can eat no more than 500 grams of fish and fish dishes - they also add weight. It is very important for a future mother to use a sufficiently large number of different dairy products. In the event that a pregnant woman has no problems with digestion, or an individual intolerance to milk, she can drink it up to 500 grams a day, add to various cereals and soups. In the same case, if the milk of the future mother can not drink, it must be replaced with kefir. But in any case, the diet should be enriched with dairy products that do not affect the weight. In addition, you can use almost any dairy products. And they can be used in unlimited quantities. However, all dairy products must be fat-free and, of course, do not contain all kinds of dyes. And if there is such an opportunity, it is worth eating as much cottage cheese as possible. Also it is necessary to strictly limit the consumption of chicken eggs - no more than one egg per week. In the event that the future mother can not refuse eggs, they should be replaced, at least quail. From animal fats it is permissible to use only unsalted butter in the amount of 15 grams, and from vegetable fats - only vegetable, not more than 15 grams. More fat in the diet of a pregnant woman should not be introduced - otherwise the weight will inevitably creep up. Pay special attention to various cereals and pasta. They can be added to the soup, however in small quantities. If you are using cereals or pasta as a garnish, do not overdo the portion sizes, and on bakery products this day must be abandoned. From vegetables you can use leaf lettuce, fresh cucumbers and tomatoes, Bulgarian pepper, zucchini, eggplant, all kinds of cabbage, ground pear, carrots. And those vegetables that can be eaten raw, heat treatment is not worth it - a certain amount of vitamins will still be destroyed. And the diet will not be so useful. Of all the others, you can cook puddings, vegetable purees, cutlets and stuff. Pay attention to such vegetables as boiled carrots, beets, all kinds of beans - from their use it is necessary to refuse completely. Or, at least, limit it to a possible minimum. Such a diet will affect your health in the most favorable way. From drinks it is necessary to give preference to weak tea with milk, juices from berries, fruits and vegetables - unsweetened, broth of wild rose or simply pure drinking water - non-carbonated. As mentioned above, you should not drink more than one and a half liters per day.

Small secrets of proper nutrition

There are several secrets that will help to organize the proper nutrition of a pregnant woman. These secrets are fairly simple, and the benefits are, undoubtedly, quite palpable. So:

• Geographical location

Doctors - nutritionists say that the future mothershould eat the food that grows in the area where she lives. So, for example, an inhabitant of the middle band of Russia will get much more benefit from a normal apple than from mangoes or oranges. Try to adjust the diet.

• Meal time

No less important is when the future mother eats. As a rule, it is not recommended to eat immediately after waking up, unless, of course, a pregnant woman does not suffer from toxicosis. And the last meal should be no more than two hours before going to bed. During the day, try to eat always at the same time - thus, you will greatly facilitate the work of your body. In the event that you are away from home, it will be superfluous to take something to eat with you.

• Exclude fast food and food "for the company"!

In no case do not visit duringpregnancy fast food outlets, even if you are going there with friends. Do not eat and for the company - better order yourself a juice. Remember that rational nutrition is your everything! Do not you need extra weight?

• Shopping rules

Remember that the stores also need to be able towalk correctly. Otherwise, you risk buying a lot of excess, and even those products that are contraindicated to your future mother may also be in your basket. Therefore, never visit shops, feeling hungry. Yes, and a pre-compiled list of necessary purchases will also be superfluous.

• Always study the packaging

Always before buying these or other foodproducts carefully read all the information that is written from them. First of all, pay attention to the expiration date of the product, because, unfortunately, it is not uncommon for an overdue product. In addition, it is important to avoid buying products with preservatives.

Training during pregnancy

In the event that the mother is actively preparing forchildbirth, and she does not represent her life without training, the diet will be slightly different. As you know, under condition of active training, the body needs a little more calories than in other cases. Therefore, in the event that you do not imagine your life without training, even in such an interesting situation, remember that you need to reconsider your diet. Strictly speaking, the availability of training in the life of a future mother is possible only with the consent of a gynecologist. And this requirement is completely justified - in order for the effect of training to be positive, the exercises should be selected very carefully. After all, the difference between training for expectant mothers is obvious - the exercises should be more sparing. Moreover - it is reliably established that if a pregnant woman does not avoid special training, preparing the body for childbirth, the baby is born much easier. And the excess weight is not so terrible. However, of course, training should be in moderation - exhausting your body completely to nothing. However, we return to the issue of nutrition during training. The first thing you need to pay attention to is the drinking regime. Most often, a pregnant woman is prescribed a strict restriction on the amount of liquid consumed daily. However, during training, the body loses a little more fluid than usual - be sure to consider this fact. For every 10 minutes of training - plus 100 grams of water. And to drink this water is desirable in training - in small sips, between exercises. And for every hour of training - plus 200 calories. Observing all the above recommendations, the expectant mother will certainly manage to organize proper nutrition and maintain control over her weight. Remember that the proper nutrition of pregnant women is a pledge not only for their health, but for the correct development of babies. We advise you to read:

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