For a woman, pregnancy is an extraordinary time for both emotional context and physical health. The changes taking place are reflected in the appearance and well-being. Nutrition then becomes extremely important. The circulating myth that you should eat for two has been debunked for a long time. You have to eat wisely and follow a few simple but very important rules. Thanks to them, we will guarantee ourselves and the baby the necessary vitamins and minerals.Very important, and not included in the education of women who want to become pregnant, is the awareness of when to start taking the already famous folic acid. It is recommended that future mothers who are planning a blessed state take it even from 4 to 7 weeks before conception. It is this ingredient, or rather its lack, that is responsible for the development of neural tube defects in the child, even those unfortunately incurable.
From the beginning of pregnancy and the awareness of this incredibly intense 9-month state, you should follow the appropriate nutritional advice, taking into account each trimester as an individual chapter of a pregnant woman’s life. Nutrition in pregnancy is one of the most important aspects of this period.
First trimester of pregnancy
The nutrition plan must include 3 basic meals and between 1 and 2 snacks. So as to provide the body with energy every 3 to 4 hours. Forget the unhealthy ones such as chocolate bars, sweets, fatty chips. They should be replaced with vegetables, fruits, honey, sunflower seeds and oatmeal cookies, but without the icing. Fatigue and drowsiness are common in pregnant women during this period. Therefore, you should rest more often. If coffee is yes, but light and only one a day. However, the biggest anguish in this initial period is nausea and vomiting. You can also eliminate these symptoms or completely remove them by: sipping ginger tea during the day, snacking on a biscuit or rice cake on an empty stomach, using vitamin B6 supplementation. You should absolutely exclude from food fast food, as well as highly spiced dishes and herbs and herbal teas.
Second trimester of pregnancy
This period is lighter. Nausea passes. Most of the child’s systems are formed. However, it is also a very significant time because intensive growth and improvement of organs begins. During this time, instead of one snack, an additional wholesome meal should be added to the menu. Nutrition is also important at this time because the child’s skeletal system is forming, so it is necessary to ensure proper absorption of calcium by the pregnant mother. Add a glass of kefir, milk or buttermilk to the menu. For proper assimilation of calcium, supplementation with vitamin D3 is added, but only in the dose determined by the doctor. During this period, the menu must also be enriched with products rich in iron to prevent the occurrence of anemia. Products such as eggs, beets, green vegetables, wheat germ should be introduced into the diet. For better assimilation of this mineral, the diet is supplemented with vegetables and fruits rich in vitamin C. The sources of this vitamin are, among others: peppers, citrus fruits, fruit juice wild rose. During this period, it is recommended to take care of the right dose of exercise to strengthen the muscles and prevent constipation, which is very troublesome during this period. It is also advisable to drink probiotic yoghurts and eat prunes.
Third trimester of pregnancy
In the third trimester, the baby’s brain is developing especially intensively, so it is necessary to take care of it with a proper diet. A woman should already eat 5 meals a day and the menu should be composed in such a way that it contains increased protein content, i.e. large amounts of meat, fish, eggs, cottage cheese and dry legumes. This time is also conducive to the formation of edema. Therefore, in order to prevent them, you should limit your salt intake, and ensure proper hydration in the form of consuming larger amounts of light soups, weak herbal infusions. Also, doctors in this period introduce a supplement in the form of omega-3 acid, which is necessary for the child and the development of its nervous system.
As you can see from the above simple rules, you can create a very rational menu based on natural ingredients. Nutrition in pregnancy for is the basis for the good condition of the mother and the baby that will appear in the world.