A balanced diet for pregnant and lactating women is especially important. Because this affects the health of the mother and child. Thus, future mothers should be concerned about adequate, proper nutrition.
Nutrition for maternal and child health.
To ensure that the nutrition of women during pregnancy and lactation is balanced, food should be provided with sufficient energy (calories). Food should also contain important nutrients (eg, proteins, fats, carbohydrates, vitamins and minerals) in the right amount and proportions. It should be ensured that sufficient fluid intake is of good quality. Water should be cleaned of heavy metals, chlorine, nitrates and other harmful impurities. It is also worth taking care of the diversification of the diet of pregnant and lactating women. Food should be varied, even if it does not always appeal to young mothers. It turns out that a newborn baby feels the taste tastes in breast milk, depending on the diet of the mother. This will be useful when it comes time to translate the baby for lure more solid food. He will not be afraid of new unusual tastes, and be capricious at the table.
Wrong food - what does this mean?
Errors in the nutrition of pregnant and lactating women occur when the daily menu does not fully cover the demand of growing mother and child organisms for various nutrients. Planning a daily diet, not all women control the presence in the food of essential during pregnancy micronutrients, such as iron, zinc, iodine. Their lack can lead to various problems with health - both mother and developing child. However, excessive amounts of food to pregnant and lactating people are also harmful. It is necessary to observe the balance and pay more attention to the quality of food, rather than its quantity. The correct weight gain during pregnancy should not exceed 12 to 14 kilograms.
A few words about calories.
Representatives of the medical community recommend that women in the second and third trimester of pregnancy increase the calories - an average of 300 kcal per day. And a total of about 2500 calories a day. Of course, one should take into account the individual needs of the body for energy. They are associated with factors such as age, current nutritional status (obesity, lack of body weight), lifestyle, exercise, or type of work performed. Suggest a correct diet should doctors.
After birth, the energy needs of nursing women are even higher, compared with the period before pregnancy. The daily diet of the mother after childbirth should be richer. The amount of calories on average should be more by 600 kcal per day in the first 6 months of feeding. And 500 kcal per day in the following months - about 2,500 - 2,700 calories should be ingested into the body. In particular, additional sources of energy in the diet are required for women with weight loss during lactation. Especially if weight loss exceeds the generally accepted standards for their age and growth. And also, if the mother feeds more than one child. In addition, additional energy (calories) in the diet is necessary for women after cesarean section.
Protein.
For pregnant women, the need for proteins stimulating the growth of new cells increases. Its amount should not fall below 95 grams per day. The need for protein is even greater during breastfeeding of the baby - by 20 grams per day more in the first half of the year after childbirth. And 15 grams per day more during the next few months of breastfeeding. 60% of the total daily protein norm should be of animal origin. Experiments with vegetarianism and diets for a young mother are unacceptable. Animal protein in sufficient quantity is contained in milk and dairy products, in red meat, poultry meat and fish. The remaining 40% should come from valuable plant proteins. This, for example, beans (beans, peas, beans) and soybeans (not genetically modified!). The intake of protein, above all, is important for the woman herself. Because if the menu contains too little protein (and other components), the body still supplies the fetus or breast milk with the necessary amount of macro and microelements. But already from own stocks of the maternal organism, weakening immunity.
Good and bad fats.
The necessary amount of fat in the diet of pregnant and lactating mothers is not much different from the values recommended for all women. Fats should account for 30% of the energy value of a daily diet. However, there are certain changes in nutrition during pregnancy and lactation associated with the type of fat consumed. In women, the need for certain essential fatty acids increases - it is linoleic acid and alpha-linolenic acid. The main sources of these fatty acids are: vegetable oils (soybean, sunflower, rapeseed, olive), fatty fish (herring, sardines, mackerel, salmon) and seafood. Soybean and sunflower oils should be used as a dressing for salads. And olive oil can be used for cooking hot dishes (for frying, stewing and so on).
Pregnant women and lactating mothers are encouraged to consume natural, natural fats. Therefore, one should not eat margarine and such dishes as "fast food" in any form and form. They are the main source of so-called "bad" fats, or isomers of trans fatty acids. These acids, passing through the placenta and umbilical cord, can pose a risk to the unborn child. In addition, they penetrate into breast milk, which negatively affects the health of the infant. Harmful fats are also present in butter, but it is allowed as a source of fat in the diet of pregnant and lactating women. This is because, unlike the industrial technologies used in the production of margarine, in the natural cow oil the isomers of trans fatty acids are formed in the digestive tract of the cow. They have a natural basis, and, therefore, are considered safer.
Which carbohydrates are better?
Carbohydrates are the source of 55-60% of the daily energy requirements. Carbohydrate content in the daily diet of a pregnant woman should be an average of 400 grams per day, and for nursing women - an average of 500 grams per day. Dietary restrictions apply to the consumption of sucrose or sugar, whose share in the daily intake should not exceed 10% of energy consumption. Therefore, during pregnancy and lactation, one should not eat too many sweets. It is recommended that mothers eat mostly complex carbohydrates during eating, which are gradually absorbed by the body. Good sources of complex carbohydrates are cereals, bread, potatoes.
For proper functioning of the intestine, the diet should contain a sufficient amount of dietary fiber. Every day the body of a pregnant woman needs 30 grams of fiber. The standard for lactating women varies from 20 to 40 grams of fiber per day. Dietary fiber is abundant in whole-grain dishes, including corn, wheat bran, brown rice. Also the fibers are rich in vegetables (especially carrots, peas, broccoli) and fruits (mostly apples, bananas, raisins, pears).
All is well that in moderation.
In the daily menu, women should be kept in sufficient quantities of vitamins, macro and trace elements, liquids. It is a postulate of a balanced diet. Both the deficiency and the excess of individual components adversely affect the health of the mother and child. The consequences of deficiency of vitamins can become very dangerous for health. The right menu is especially important for women during pregnancy and lactation, when the body needs higher doses of virtually all fat-soluble vitamins (A, D, E) and water-soluble vitamins (C, folic acid). Representatives of the medical community believe that the daily consumption of a half a kilogram of various fruits and vegetables provides the body of pregnant and lactating women with the necessary amount of vitamins. However, you should consult a doctor, you may need an additional intake of vitamins. A good source of fat-soluble vitamins are vegetable oils, milk and dairy products, butter and egg yolk.
Note, however, that not only a deficiency, but also excessive doses of vitamins are harmful. For example, if you eat too much fat-soluble vitamins, it can lead to toxicosis - or poisoning the body. It is easy to lead to an overdose of uncontrolled use of multivitamin pharmaceuticals. The consequences of this situation can be sad. Studies conducted in the UK showed the growth of various types of congenital malformations in newborns whose mother took high doses of vitamin A during pregnancy - more than 10,000 IU per day (standard 4,000 IU per day). Therefore, before taking any additional drugs based on vitamins, consult with your doctor!
Food rich in trace elements.
During pregnancy and breastfeeding, the body needs many trace elements. It is impossible to tell about all of them, so we'll focus on the most important elements - calcium, magnesium, iron and iodine.
Mothers during pregnancy and breastfeeding should consume about 1200 mg of calcium daily. The main source of this element is milk and dairy products. For example, in a liter of milk contains 1200 mg of calcium. Even more it in cheese. In addition, calcium is present (but in smaller amounts) in products of plant origin. Such as dark green vegetables (broccoli, Italian cabbage, leafy greens), legumes, grains, nuts, bread. Unfortunately, it is not always possible to provide the body with the necessary dose of natural "dietary" calcium. For this reason, especially in winter and spring, additional calcium is taken in the form of finished preparations. However, this should be done under the supervision of a doctor who determines the type of drug and its daily doses. Medical research has shown that breastfeeding has a beneficial effect on the mother's bones. In the period of breastfeeding, due to the increase in the demand of the female body for calcium, the mineralization of the skeleton appears to be at a higher level than before pregnancy. The positive effect of this recovery a woman feels even after the onset of menopause.
A very important element for health is also magnesium, which is involved in the work of 300 enzymes of the human body. The daily dose of magnesium recommended for pregnant women is 350 mg. And for nursing mothers - 380 mg. A rich source of magnesium are: oatmeal, buckwheat, wheat bran, wheat germ, beans, peas, soybeans, cocoa, chocolate, nuts and dried fruits.
Anemia due to iron deficiency is observed in 30% of expectant mothers. This leads to a serious medical problem associated with fetal hypoxia and can cause premature birth. The recommended daily dose of iron during pregnancy is 26 milligrams. Good sources of iron are beef (kidney, heart), liver, pork, egg yolk, oat flakes, nuts, beans, spinach. As a rule, it is difficult to provide the body of a pregnant woman with the appropriate amount of iron only with the help of food. Often it is necessary to take special iron preparations.
Iodine ensures the normal functioning of one of the most important endocrine glands - the thyroid gland. Being an indispensable element of thyroid hormones, iodine regulates important metabolic processes in the body. Iodine deficiency in the diet of pregnant women can increase the risk of miscarriage, provoke violations of the child's development, and can even lead to the death of the fetus. Pregnant women should receive a daily dose of iodine in the amount of 160-180 micrograms, and nursing mothers - 200 micrograms per day. To meet the high demand for a daily dose of iodine, it is advisable to consume iodized salt in the amount of 4-6 grams per day.
Non-alcoholic drinks in the daily diet.
Women, in the first months of pregnancy, should drink plenty of fluids - about 1.5 liters a day. This follows from the fact that water in the developing tissues and organs of the unborn child is about 80%. In the last trimester of pregnancy, it is recommended to limit the number of drinks in the diet to 1 - 1.2 liters per day. This is very important, because too much water in the body can adversely affect uterine contractions and prevent labor. But mothers who are breastfeeding should consume about 1.5 - 2 liters of fluid each day.
Also it is necessary to pay attention not only to the quantity, but also the quality of the consumed liquid. During pregnancy and lactation, do not take carbonated drinks, strong tea, coffee and alcohol. During breastfeeding, in addition to still mineral water, it is useful to drink at least half a liter of milk per day. Since it contains important nutrients, such as calcium, protein and vitamin B2. But you can not feed babies with cow's milk! In addition, you can drink about half a liter a day (but not more) of fruit and vegetable juices. Manufacturers of food products have developed a variety of herbal teas. Examples of the composition of tea, supporting lactation: teas with the addition of anise, fennel, caraway, lemon balm and nettle. The active substances contained in extracts from these herbs penetrate into breast milk and increase the appetite of the baby.
Thanks to a balanced diet for pregnant and lactating women, many problems can be avoided. After all, the health of the child and mother largely depends on the quality of the food.