An important question that interests almost all pregnant women is how to eat during pregnancy. How much you need to eat, what you can eat, and what you can not, which foods to give preference - all these questions require detailed answers. Correct, balanced and rational nutrition of the pregnant woman eliminates problems with well-being, normalizes digestion, promotes full growth and development of the fetus. Now you two need to know that the baby "eats" everything that you eat through the placenta and amniotic fluid. Therefore, the proper nutrition of the pregnant woman is the main guarantee for the development of her unborn child and the preservation of his intrauterine health.
The main rule of nutrition, which should be taken into account by pregnant women is rationality. In other words, the eaten food should be enough for both mom and baby. If the diet is not enough, then in such cases, the risk of diseases of the mother and the unborn child increases.
Eating a pregnant woman varies depending on the timing of pregnancy. This is due to the growth of the child.
Nutrition during the first trimester of pregnancy.
In the first months of pregnancy, a woman's diet may well be the same as before. The only requirement for food is diversity and balance, that is, within a day a woman should consume enough protein, fats, carbohydrates and minerals. Do not eat stale foods and dishes from them.
It is known that in the first months of pregnancy, most women suffer from toxicosis, which manifests itself as a poor state of health, heartburn, nausea, vomiting. In this case, it is better to change your diet. Instead of the usual three times, eat 5-6 times a day. The principle of a diet for a pregnant woman is better less, but more often. To avoid nausea and vomiting, drink sweet tea, suppress nausea help crackers, nuts, lemon and sour apples.
Also in the first trimester of pregnancy a woman experiences a strong craving for a particular food - sweet, spicy or salty. In the people this condition is called "whim." Of course, you should eat what you want, but in everything know the measure.
The total number of proteins, fats and carbohydrates consumed per day in the first trimester of pregnancy should be approximately the following: 110 g of proteins, 75 g of fat, 350 g of carbohydrates. In nutrition first trimester, pay special attention to proteins. Foods rich in protein: meat, liver, chicken, rabbit meat, fish, eggs, cheese, cottage cheese, milk, kefir, bread, beans, peas, buckwheat, oatmeal, rice.
Eating the second trimester of pregnancy.
From the fifth month of pregnancy begins the period of activity and growth of the baby. The weight of the uterus of the pregnant woman increases, the volume of blood increases, which means that the pregnant woman needs more caloric nutrition, possibly increasing the amount of food eaten. The number of proteins, fats and carbohydrates consumed per day is approximately the following: 120g of proteins, 85g of fat, 400g of carbohydrates.
At this time, you can increase the amount of fat consumed. Products with a high degree of fat content: vegetable oil (you can replace it with olive, soybean, corn), sour cream, cream, cottage cheese, butter. Fats improve the activity of the cardiovascular system, female genital organs. Adipose tissue performs a protective function during pregnancy.
From the second trimester, the need for vitamins, in particular, in vitamin D, magnesium, calcium, iron, increases.
Eating the third trimester of pregnancy.
Since the seventh month of pregnancy, the physical activity of a woman has been reduced, so it is better to alleviate diet by lowering its caloric value due to easily digestible carbohydrates. Foods rich in carbohydrates: sugar, cereals, beans, peas, bread, potatoes, carrots, beets, bananas, grapes, pears, pomegranates, peaches, raisins, dried apricots, dried fruits. Carbohydrates increase the overall resistance of the body.
In the last trimester of pregnancy, it is recommended to exclude consumption of salty, spicy, smoked, canned. Meat is better every other day, but every day should eat milk and dairy products.
Caloric intake of pregnant women.
In the first trimester of pregnancy, a woman should receive 2400-2700 kcal daily, 20% of which are proteins, 30% fat, and 50% carbohydrates.
In the second half of pregnancy, the energy value of consumed foods should be increased. The total daily amount of calories is 2800-3000 kcal.
You can apply another calculation of protein consumed per day: from the 1st to the 16th week of pregnancy, a woman should consume 1g of protein for 1kg of her body weight, and from the 17th week - 1.5g of protein per 1kg of body weight .
You can manage without accurate calculations of calories consumed per day, but then you should know that the more active way of life you lead, the more caloric food your body needs. For example, a working pregnant woman should eat more calories than a pregnant woman who complies with bed rest.