Nutrition of the expectant mother: with pleasure for yourself, for the benefit of the baby

What should be the nutrition during pregnancy?

Rational nutrition of a pregnant woman is the key to the proper development and good health of the future baby. Its basic principles are quite simple and do not imply strict restrictions in food. Today on the agenda — the rules for the nutrition of pregnant women.

In Health mode

Питание будущей мамы: с удовольствием для себя, малышу во благо

So, what kind of nutrition for pregnant women is recommended by doctors? Contrary to popular belief, enhanced nutrition for two is a very dubious approach. The key role is played not by the quantity, but by the quality and variety of food. After all, it is with it that the future child receives vital substances necessary for normal development. Moreover, overeating and excessive weight gain can lead to complications during childbirth, provoke the development of diabetes and other diseases. Therefore, a healthy diet of a pregnant woman should be moderate.

The regime is also of fundamental importance. In the first trimester, doctors recommend sticking to four meals a day. Breakfast and lunch should be the most satisfying and contain about 30-35 % of the daily calorie intake. At a later date, it is worth gradually switching to five-and six-dose meals with reduced portions. In this case, the last meal should be completed 2-3 hours before bedtime.

Proper nutrition of a pregnant woman involves well-established digestive processes, first of all-regular work of the intestines. In order for the food to be better absorbed, and the body to receive the nutrients in full, it is necessary to eat slowly, carefully chewing each piece. And to normalize intestinal peristalsis, you need to add more foods with fiber to the diet: various vegetables, fruits and dried fruits, coarse bread, any cereals.

Batteries

As already mentioned, the rational nutrition of a pregnant woman should be diverse, that is, include a sufficient amount of a variety of useful substances. First of all, it is a protein that forms the tissues of the fetus and placenta. Try to choose a protein with a high biological value, which is found in meat, fish, dairy products, eggs, legumes. 

Essential nutrition for pregnant women must include healthy fats. We are talking about mono-and polyunsaturated acids, which are abundant in olive, sunflower and corn oil, seeds and nuts. Valuable omega-3 and omega-6 fatty acids are actively involved in the development of the fetal brain. Without them, the synthesis of hormones responsible for the metabolism, the full functioning of the heart and the immune system slows down. Therefore, fish, shrimp and seaweed should be eaten as often as possible.

A balanced diet for pregnant women is impossible to imagine without carbohydrates, because they are the main source of energy. However, preference should be given to slow carbohydrates: bread, pasta, potatoes, rice. But it is better to give up fast carbohydrates in the form of sweets, homemade cakes and other harmful sweets. 

Vitamins and trace elements are another important component of a healthy diet for pregnant women. Special attention should be paid to vitamins A, group B, calcium, iron and zinc. The priority is folic acid, as it contributes to the full development of the baby’s nervous system, especially in the first weeks. The champions for its content are potatoes, cabbage, carrots, citrus fruits, asparagus, herbs and spinach. Calcium and fluoride, which are involved in the formation of teeth and bones, will be absorbed by the body much better if you add magnesium, phosphorus and vitamin D. These healthy combinations are found in cottage cheese, beans, lentils, broccoli, and turnips.

Temporary taboos

Питание будущей мамы: с удовольствием для себя, малышу во благо

When thinking about what a pregnant woman’s diet should be, it is important to exclude certain foods from the diet. The ban includes fatty and fried food, in particular lamb and pork, various sausages, sausages and canned food. Very carefully, you should count the salt in the consumed products. Its excess in the body retains fluid and contributes to the development of edema, increased pressure, bloating of the intestine.

By the way, the daily norm of liquid should not exceed 2-2. 5 liters, taking into account all drinks and liquid dishes. At the same time, this volume should be distributed evenly throughout the day. Full nutrition for pregnant women excludes carbonated drinks, especially sweet ones. They put additional stress on the kidneys, increase the pressure on the uterus, and further stimulate thirst. Coffee drinkers will have to give up their favorite drink, because it increases blood pressure and causes muscles to contract, including the muscles of the uterus. Milk is undoubtedly a valuable food product for expectant mothers. However, its excessive consumption sometimes leads to the development of allergic diseases in the child. Therefore, it should be drunk dosed, alternating with kefir and bioyogurt.  

Following these recommendations for the nutrition of a pregnant woman, you will not only establish your own diet, but also lay a solid foundation for the health of the future baby.

But in addition, do not forget that healthy nutrition for pregnant women, prescriptions for every day and other important aspects should first be discussed with your personal doctor.

 

 

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