Products during pregnancy. The correct diet. Products containing calcium and increasing hemoglobin

Since the beginning of pregnancy, many women are beginning to think about proper nutrition. In this article, you will find out which products are useful during pregnancy, and which ones should be discarded. Simple rules how to organize your diet.

During the ten months of pregnancy, you and your baby need different nutrients. It is important for a pregnant woman to establish the right diet. Firstly, in order to provide enough nutrients for the development of the child, and secondly, to safely cope with all the unpleasant manifestations of pregnancy.

How much should I eat pregnant?

There are several erroneous points of view about proper nutrition:

IMPORTANT: At the beginning of pregnancy, it is necessary to consume as much food as , for the child's favorable development;
The more expensive the product, the more nutritious it is;
The more you saturate the body with vitamins, the better.

In fact, it is important not the quantity and price, but quality and the right combination of consumed products .As the embryo develops, the daily amount of calories needed for a pregnant mother changes.

• In the first trimester is about 2100 kcal
• in the second trimester 2300 kcal
• in the last trimester 2600 kcal.

Note that the caloric value of the first trimester is not much different from the caloric value before pregnancy. For the healthy development of the baby, the pregnant mother is enough to provide herself with a daily enough nutritious and balanced meal.

Important rules and a list of the most useful foods during pregnancy

Eat more fruits and vegetables
During pregnancy, it is best every day to eat more fresh fruits and vegetables, including dark green vegetables and citrus fruits. Dark green vegetables provide the body with folic acid and with vitamin B , citrus fruits are rich in vitamin C , favors the growth of the skeleton and blood vessels, but also plays an important role in the development of the nervous system of the embryo. Carrots and dates contain carotene , which promotes the development of the vision of the embryo.
Mom, who usually eat little fruit and vegetables, and prefer meat, should give fruits and vegetables an important role in the daily diet. If you do not like solid vegetables and fruits, you can use them in the form of freshly squeezed juices. For example, in the morning you can drink orange juice. Working moms will be convenient to take an apple, an orange or a tomato to work.

IMPORTANT: You should eat no more than 300gr of fruit a day, and you also need to choose fruits that are low in sugar. Sometimes you can completely replace the intake of fruits with vegetables to avoid diabetes mellitus in pregnant women.

Eat more cereal products

Whole-grain foods have various trace elements useful for the future mother, which contribute not only to the growth of embryonic tissue, but also helps regulate the sugar content in the blood of a pregnant woman.

IMPORTANT: Pay attention to the quality of cereals consumed by , try not to eat quick-cooking porridges and soft pasta, these products adversely affect the absorption of trace elements.

There is no need to consume too much cereal, excessive consumption can adversely affect digestion. Another important point, cereals are better not to eat together with dairy products, calcium and iron products and vitamins, it is better to take a break about 40 minutes between meals.

Eat more foods containing folic acid

In the first trimester of pregnancy, for a favorable development of the nervous system of the embryo, it is necessary to consume a sufficient amount of folic acid. Try daily to consume foods saturated with folic acid, such as dark green vegetables( spinach, rape, etc.);liver of animals( chicken liver, pork liver, beef liver);cereals( whole grain flour, barley, wheat germ, etc.);beans, nuts( soy, beans, peanuts, walnuts, cashews);fresh fruits( dates, oranges, tangerines, strawberries).

Consume products that increase hemoglobin in pregnancy

To increase hemoglobin in the blood and avoid anemia, pregnant moms, especially during the 4-7 months of pregnancy, should consume 25 mg of iron daily.
Dates, beans, animal liver, lean meat, yolk, chicken, fish, shrimp, dark green vegetables, tomatoes, peaches, plums, cherries, raisins, etc.- these are iron-rich foods, pregnant moms have a great choice of what to take. If necessary, your doctor may prescribe an additional intake of iron preparations.
Note:
Excessive use of iron leads to poisoning of the body, which causes nausea, vomiting, upset stomach.
Iron preparations excite the walls of the stomach, which can lead to a feeling of nausea. If you take them after a meal, you can reduce these symptoms.
Iron, contained in products of animal origin, is easier to digest by our body than iron contained in products of plant origin.
Vitamin C, fructose contribute to better absorption of iron, while tea, coffee, milk - slow down.

Eat more foods saturated with calcium

In the second trimester of pregnancy, a woman needs to consume 1000mg of calcium daily, in the third trimester, increase intake to 1200 mg. Dairy products are the best sources of calcium supplementation.250ml of milk contains 250mg of calcium. Pregnant mothers enough to drink 500 ml a day. It is good to take milk before bedtime to maintain a normal amount of calcium in the blood at night and avoid cramps in your legs. Milk can be replaced with any other natural milk drink. Kefir or yogurt will also contribute to good bowel performance.
How to identify calcium deficiency in the body:
Cramps legs.
The teeth are loosened.
Joint pain.

The future mammies need to correct their harmful eating habits, also observe hygiene and reasonableness when consuming food. Refuse from frequent eating habits in restaurants, eat fatty, spicy food, long-storage drinks, coffee, alcohol. Try to eat regularly three times a day.

Eat more foods containing Omega-3

Omega-3 is very important at the stage of fetal formation, because much depends on it. Omega-3 forms the brain of the future child, and also forms part of the retina of his eyes. If during pregnancy the expectant mother consumes few products containing Omega-3, then the child can be born with neurologic abnormalities.

Following are the products that can not have during pregnancy

• Hawthorn
  Hawthorn causes a decrease in the uterus, a large intake of this product can even lead to miscarriage.
• Almond
  May lead to miscarriage
• Aloe
  Contains toxic substances, can lead to bleeding or even provoke a miscarriage
• Crab
  May lead to miscarriage
• Stimulating products
  Coffee, strong tea, spicy food, alcohol affect the normal development of the fetus.
• Raw products
  Raw fish, meat and eggs can be a source of many diseases and contain parasites.
• Products with food additives
  The list includes semi-finished products, canned food, sausages, smoked products.
• Do not exceed the amounts of vitamin A
  Excessive consumption of vitamin A can cause premature birth or unhealthy development of the fetus. Daily do not exceed the norm of 400 - 1250 mcg. Note that vitamin A in large quantities is contained in the pig liver.

Observing all the above rules, you and your baby will easily pass all such a simple but fascinating way of pregnancy. The main thing to remember is that your good mood and well-being are your guarantee of health. Therefore, if sometimes you really want something harmful, you can afford a small portion and not worry about it. Health to you and your baby.

Video: Eating a pregnant woman. Menu

Video: Nutrition of pregnant women. Elena Malysheva