Diet during pregnancy

Proven content

The nutrition rules recommended for pregnant women are quite simple. During the first half of pregnancy, choose healthy, fresh, natural foods and avoid preservatives. Supplementing yourself with vitamins and minerals in the form of tablets (except for folic acid) is not recommended in the first three months of pregnancy. An excess of certain vitamins (such as vitamin A) can even be harmful to a developing fetus.

Calories in pregnancy

During pregnancy, it changes slightly: in the first trimester it is the same as before pregnancy, and in the later stages it increases only by 300 kilocalories a day, and according to the standards of the Food and Nutrition Institute, it is about 3000 kilocalories.

If a woman had a normal body weight before pregnancy, she should gain a maximum weight of 20 percent. in relation to your pre-pregnancy weight. But if you are overweight before pregnancy, you may not gain weight at all.

Nutrition rules in the second half of pregnancy

The developing fetus needs more and more nutrients, among which protein, the basic building block of the tissues, is very important. During this period, the diet should contain such products as:

1. whole grain breads, pasta, and brown rice are all sources of carbohydrates. These products provide energy, vitamins, minerals as well as fiber;
2. fresh fruit and vegetables, which are also a valuable source of vitamins, minerals and fiber;
3. meat, fish, eggs, nuts, legumes, milk and its products that provide not only protein, but also iron and calcium;
4. vegetable fats (olive oil, oil), preferably in the form of a salad additive.

In addition, the consumption of animal fats and sweets should be limited. An excess of products containing fats and sugar promotes weight gain. You should also remember about vitamins and minerals, which include, in particular: iron, calcium and vitamin C.

During pregnancy, it is also worth using folic acid supplementation, which supports the proper development of the fetus. 400 mcg folic acid can be ordered at Medonet Market.

Pregnant diet and meat consumption

Meat should be eaten by a pregnant woman almost every day, but in small amounts. However, white meat (poultry) is preferable to the less healthy red meat. Meat is the best natural source of well-absorbed iron, for which the need in pregnancy almost doubles.

You shouldn’t eat raw meat, fish, seafood. The reason for this is the risk of infection with toxoplasmosis, listeriosis or meat and fish parasites. For the same reason, pates and labeled meats are also not recommended. Moreover, smoked fish and cold cuts contain carcinogenic smoke derivatives.

Diet in pregnancy and fat consumption

During pregnancy, you should give up more fatty meats and lard – they promote obesity, atherosclerosis, and coronary heart disease. On the other hand, vegetable oils contain many vitamins (E, K, A) and unsaturated omega-6 fatty acids, which are necessary for the proper development of the fetus. The recommended products include: olive oil and soybean, sunflower and rapeseed oils.

Diet in pregnancy and the consumption of fruit and vegetables

During pregnancy, significantly – even from 50 to 100 percent. – the need for vitamins and minerals needed for the proper development of the fetus increases (especially vitamin C, carotenoids, folates). That’s why a woman in second i third trimester of pregnancy should consume approximately 500 g of vegetables and 400 g of fruit, varied in terms of type.

Due to the fact that vegetables contain a lot of fiber and vitamins, it is best consume eat them raw. However, raw vegetables can be difficult to digest. So steamed vegetables work just as well.

Do you want to know what portions of vegetables and other products you add to your meals? Use an electronic kitchen scale – the product is available in the Medonet Market offer.

Diet in pregnancy and the consumption of fatty sea fish

In the diet of a pregnant woman fish are a very important product because they provide the body with proteins, vitaminsand especially unsaturated omega-3 fatty acids, which play an important role in the development of a child’s brain and possibly reduce the risk of developing allergies. The most recommended are oily sea fish, among which herring deserves special attention (they do not accumulate heavy metals). The most risky ones are tuna and salmon (Baltic and Norwegian salmon – unlike ocean salmon – contain a lot of heavy metals).

Diet in pregnancy and liver consumption

Although liver is a valuable source of iron, its consumption – especially in larger amounts – is not recommended during pregnancy. It contains large amounts of vitamin A, which may increase the risk of a baby developing malformations.

Diet in pregnancy and the consumption of milk and dairy products

Due to the fact that they provide wholesome protein, the best absorbed calcium and vitamin D in the daily diet of a pregnant woman you should include milk and dairy products (unless the woman is allergic to these types of products). In addition to milk, it is also advisable to eat kefir, yogurt or cheese (white cheese contains little calcium).

You should not eat raw milk and cheeses made from it (such as, for example, original oscypek cheese, blue blue cheese, Korycin cheese), because they can be a concentration of bacteria that are dangerous to pregnancy. Listeria monocytogenes. However, these products can be baked or cooked. It should also be remembered that Polish soft cheeses such as brie or camembert are made from milk that has undergone a pasteurization or microfiltration process, so their consumption is safe.

Diet in pregnancy and fluid requirements

The demand for fluids does not increase compared to the period before pregnancy – every person needs about 2 to 2,5 liters of them a day.

It is not forbidden to drink carbonated water during pregnancy, although it should be remembered that the carbon dioxide contained in it can cause gas and heartburn.

Coffee should not be drunk in large amounts. According to specialists, it is safe to drink two cups of coffee a day when pregnant.

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