Correct, high-grade nutrition is one of the most important conditions for successful pregnancy and the birth of a strong, healthy child. After all, useful nutrients, obtained with food, should be missed not only by the future mother, but also by the baby. At the same time, any harmful substances that enter the body of a pregnant woman with food( and not only with food) affect the fetus much more than an adult. And if food poisoning happens - the consequences can be very sad. ..
Hence - the first rule of nutrition of pregnant women. We should eat only freshly prepared food, use the freshest, quality products for cooking. Exclude from the diet of smoked meat, canned food, spicy seasonings: mustard, horseradish, vinegar. .. It is desirable to eat organic products made without the use of any chemical additives - preservatives, dyes, stabilizers and the like. It is clear that in our time this council is among the hard-to-fulfill. .. but it is necessary to strive for this.
The correct mode of nutrition during pregnancy
A pregnant woman needs to make changes in the diet. Increasing, the uterus begins to squeeze the internal organs, including the stomach and intestines, so the future mother should eat often and gradually. Switch from the usual three meals a day for 4-5-times in the first half of pregnancy and 5-6-7 times a day in the second.
It is recommended to distribute the products between meals so that in the morning, for breakfast and lunch, use mainly meat, fish and cereals, and in the evening - dairy and vegetable products. The last meal should be at least two hours before bedtime.
Compared with a normal diet, a pregnant woman's food should contain significantly more protein, vitamins and trace elements.
Proteins and other nutrients
Proteins is the basic "building material" needed by the fetus. It is no accident, even during Lent, the church makes an exception for pregnant women and allows them to consume meat, milk, eggs and other animal products. And even if you are a convinced vegetarian - it is better to give up these principles during pregnancy.
Proteins should be consumed at least 100 grams per day in the first half of pregnancy and at less than 120 grams - in the second. At least half of them must be animal proteins. The daily diet of the future mother should include at least 100-150 grams of low-fat meat( including poultry) or fish, as well as milk and / or sour-milk products - at least half a liter, cheese, cottage cheese, at least one egg. All these products contain easily digestible proteins, essential amino acids, and in optimal proportions.
Consumption of fats should be about 80 grams per day, including vegetable - 15-30 grams. From vegetable we recommend sunflower, olive, corn oil, from animals - creamy and melted butter of the highest grade. A combi and other solid fats( especially - hydrogenated), margarine, lard, various kinds of butter substitutes( so-called light or ultra-light oils) should be excluded from your diet.
Carbohydrate is recommended to consume an average of 350 grams per day in the first half of pregnancy and 400 - in the second. After the release of maternity leave, the consumption of carbohydrates, as well as the total caloric content of the diet, should be somewhat reduced, since at this time the physical activity and, accordingly, the energy expenditure of the organism are significantly reduced.
In the consumed carbohydrates the main share should be "good" carbohydrates. They are found in foods rich in vegetable fiber, such as black bread from wholemeal flour, cereals, vegetables, fruits, berries. And the consumption of "bad" carbohydrates - sugar and sweets, white bread and rolls, pasta and confectionery products - must be severely limited, especially in the second half of pregnancy.
The fluids of for a pregnant woman require two to two and a half liters per day. Approximately half of this amount is contained in the consumed products. Accordingly, free liquid, including the first dishes, you need to drink 1-1.2 liters. With a tendency to edema in the last weeks of pregnancy, the use of free fluid should be limited to 700-800 milliliters( 3-4 glasses).From drinks it is better to prefer juices, compotes, kissels, milk, table mineral water. You can use light tea;coffee is acceptable in small quantities( 1 coffee, that is, small, a cup a day) and also not strong. And any stuffed with chemistry of soda from bottles is better to exclude in general. And, of course, during the entire pregnancy, it is absolutely unacceptable to drink alcohol, even weak - beer and light wines.
Vitamins and microelements
Vitamins provide a normal course of biochemical and physiological processes in the body. A pregnant woman is especially important to receive in sufficient quantities the following vitamins:
Vitamin E is vital for a future mother. The normal work of the reproductive system, intrauterine development of the fetus, largely depends on it. The daily requirement for vitamin E is 15-20 mg. The main sources of vitamin E - unrefined vegetable oil, liver, eggs, cereals, legumes, nuts. Vitamin E - fat-soluble, so for its full assimilation by the body, products containing it, it is better to eat with sour cream or vegetable oil.
Vitamin C( ascorbic acid) strengthens and stimulates the immune system, activates the protective functions of the body. The daily requirement is 100-200 mg. The most rich in vitamin C are dogrose, citrus, black currant, kiwi, sea buckthorn, sweet pepper, green onions.
Vitamins of the B group strengthen the muscle fibers necessary for the normal functioning of the nervous, digestive, cardiovascular systems. Many B vitamins are found in dry food and brewer's yeast, raw rice, flour, peas. From animal products, its content is high in the liver, kidneys and heart.
Vitamin A is essential for the normal development of the placenta, protecting cells from the effects of toxic products and harmful emissions. He is very important for vision. The daily requirement is 2.5 mg. Vitamin A is synthesized in the human body from beta-carotene, which is found in large quantities in fruits and vegetables of yellow, orange and red color( apricots, peaches, tomatoes, pumpkin, melon, and most in ordinary carrots), parsley, cabbage,especially color and Brussels.
Vitamin D is important for the proper formation of bones, the skeleton of a child. Its lack can also lead to the development of anemia in a woman.
Folic acid is necessary for the normal development of the fetal nervous system. The source of folic acid is greens( green onions, parsley, lettuce leaves).
Mineral substances and microelements are also necessary for normal fetal development. The most important of them can be called calcium, phosphorus, magnesium, potassium, sodium, iron.
Calcium, phosphorus and magnesium are the basic "building materials" for the musculoskeletal system( bones and cartilage) of a child. With a lack of calcium during pregnancy, the fetus will "take" it from the bones and teeth of the mother, which can result in softening of the bones of a woman, their increased fragility and deformation, and caries.
The main "suppliers" of calcium - milk and dairy products, cheese, nuts, green vegetables. A large amount of phosphorus is found in fish, meat, eggs, uncooked grain, magnesium - in watermelons, cereals, nuts, vegetables.
Potassium and sodium play an important role in regulating the water-salt balance of the body. A large amount of potassium is found in the costume, spinach, peas, nuts and mushrooms. And the main source of sodium is sodium chloride.
Deficiency of of iron causes a sharp drop in hemoglobin level in the blood, which in turn leads to a deterioration in the supply of oxygen to the tissues and organs of the pregnant woman and the baby, and may even lead to fetal hypoxia. The daily requirement for iron is 15-20 mg. Its good sources are egg yolk, liver, herbs and fruits,
The need for vitamins and trace elements during pregnancy is so great that even with the most balanced and rational nutrition in a pregnant woman, there is often a shortage of these substances. Therefore, during pregnancy, doctors recommend taking complex multivitamin preparations, which are now developed and produced a huge amount.