What should be the diet during pregnancy?

With the onset of pregnancy in a woman's life changes if not everything, then a lot: mood, feelings, feelings, needs, opportunities, diet and nutrition, finally. And if the mood or, say, the feeling of each day, hour, moment affects mainly the expectant mother, then what, how much and when she eats, depends on the proper development and health of her baby.

Proper food is a healthy baby

Very often pregnant women gain weight during the period of waiting for a child. It is superfluous, not the one that appears due to the development of new life in the womb. These are pounds from overeating, which are folded into fat folds, which after childbirth, unlike the big belly, do not disappear.

But before childbirth it is still necessary to safely deliver the child and excess weight here oh how interferes. And not only interferes: doctors established a direct link between the occurrence of toxicosis and overweight. That is, the latter can provoke toxicosis, which threatens to cause fetal growth retardation. However, as well as lack of nutrition, which, among other things, can lead to premature birth. That is why it is so important that nutrition during pregnancy was moderate, because normal weight gain in itself shows a successful pregnancy. As a rule, the weight begins to arrive somewhere in the fourth month and during the whole period of pregnancy makes a lady in an interesting position heavier by 8 - 11 kg. This is the norm.

Nutrition during pregnancy. Important for health, necessary for development

Women who have given birth know that from the very beginning of pregnancy until about the fourth month, the body adjusts to a new mode of operation, which has a bad effect on well-being: back pain, aching legs, bulging and heavier breasts, etc. However, to such natural ailments can be added and others, if not properly adjusted diet during pregnancy. To prevent constipation and hemorrhoids, and in general rpoblem with gallstones from the diet, for example, it is necessary to eliminate any semi-finished and fast food, to taboo on carbonated beverages and foods with preservatives and dyes. And include wholemeal bread, foods high in fiber, cereals. They will ensure the smooth operation of the intestines. It is also important to follow a proper drinking regime - a pregnant woman should drink about two liters of clean still water daily.

During pregnancy, you need protein, which is the main building material needed for the growth of the baby. Specifically, the day of pregnancy requires at least 100 grams of this important element, of which 60% should be animal protein. These are found in fish, meat, dairy products. The rest can be taken from foods such as cereals, vegetables, legumes. Nutrition during pregnancy should include in the diet and fats - about 80 grams per day. 30-40 of them should be vegetable oils. The latter are also known to contain vitamin E, so necessary for successful fetal development.

Carbohydrates should not be forgotten during pregnancy. They need about 400 grams a day, regardless of whether the pregnant woman is overweight or not. To ensure 70% of the daily value of carbohydrates, a pregnant woman is enough to eat 100 grams of wholemeal bread per day. And the rest can be filled with fruit.

It is important to ensure that the diet must include foods that contain minerals necessary for fetal development: phosphorus, potassium, iron, magnesium and, of course, calcium. This means that the diet during pregnancy should be rich in meat and fish products, fruits and vegetables, mushrooms, green peas - sources of iron and phosphorus, dairy products - a source of calcium and eggs, cereals and bran - sources of magnesium.

Vitamins contained in rose hips and apples are very important for this period of pregnancy. These two products will not only saturate them with new life (apples, for example, rich in A, B1, C), but also provide a strong immune system for pregnant women, which is extremely important for the health and development of the future baby. And do not forget to exercise.

Nutrition during pregnancy. What and when is

So the sacrament was fulfilled and the woman learned about it. As a rule, women immediately after the good news begin to eat good for themselves and their baby. And in principle, right, but it is more important to first find out what they both need in each trimester of pregnancy.

For example, the first trimester does not require an increase in caloric intake. During this period, the child's systems are bookmarked, so the main emphasis should be on the quality of food in general and foods rich in protein - especially. He is known to be the main builder of fetal tissues and out of every three grams of protein eaten by the expectant mother, one goes to this good cause. Well, you can forget about vitamins.

Nutrition during pregnancy in the second trimester (up to 32 weeks) requires an increase in caloric intake. This means that fats and carbohydrates in the pregnant woman's menu should be more. She will also need foods rich in calcium, iron, magnesium, zinc and vitamin D during this period.

From the 32nd week of pregnancy, the caloric content of the diet should be reduced, as physical activity is usually significantly reduced, the expectant mother has more rest. However, you can remove calories from the diet due to animal protein, it is better to stop eating confectionery, jams, various sweets. Otherwise, obesity threatens not only mothers but also babies after birth.

Well, in general, you need to build food in accordance with their preferences without fanaticism, because the human body - a thing quite smart, he himself requires what he needs in a certain period. And in the most important periods of life (illness, pregnancy, stress) - especially! You just need to be able to hear and listen to him.

Nutrition during pregnancy. Important nuances

Animal protein should be taken not from one but from different products. Even if you really like fish, it is better to alternate its consumption with meat and dairy products.

Meat is better to eat lean (beef, rabbit, chicken or turkey white). The preferred method of processing - baking, stewing, boiled.

Fish should be eaten at least once a week. As well as meat - low-fat varieties.

It is better to replace ordinary salt with iodized.

Pregnancy is an unforgettable period of any woman's life. And it does not matter how many times a woman has given birth, because each pregnancy is unique and special in its own way. However, memories of her will be more positive or negative, depending on the woman herself. Proper nutrition during pregnancy, plus more positive emotions - and "9 months of hope" will be one of the happiest periods of life.