If earlier you watched how not to gain extra pounds, now, on the contrary, you are happy with their regular addition. You do it right! Watching the increase in weight, you control and the course of pregnancy. After all, in many respects from nutrition depends on how the child will grow and develop. It's time to correct the attitude to proteins, fats and carbohydrates, take care of their correct ratio, think over a reasonable diet. They are equally important for you, and for the baby. So from today on your table only useful, nutritious and, of course, delicious products!
In a new way
A cup of coffee for breakfast, a sandwich for lunch and fried potatoes for dinner ... Such a menu does not suit a future mother in any way. Your body itself tells you that you should eat differently. Exchange processes during pregnancy go to a new level to provide you and the baby with everything you need. Just do not fall for this bait: do not force yourself to eat for two. Dishes should not change in quantitative, but in qualitative terms. Dietitians advise in the first trimester to increase the number of calories by 200 kcal per day, and in the second and third - 300 kcal.
How to grow kilograms
No matter how much dietary doctors study the patterns of weight gain, each time they are convinced: first of all, it depends on the individual characteristics of the organism. Some future mothers feel that they have recovered, since the first weeks of pregnancy. Others, on the contrary, lose in this period up to three kilograms. Most often because of a toxicosis. Of course, it is difficult to eat fully when nauseated by the smell of food. But in this situation the best medicine is to have something easy to eat. Dizziness will recede. Soon you will completely forget about it. Approximately from the 13th week in the body, estrogen, responsible for appetite, is activated. He will help to catch up and gain the right weight. The baby begins to grow actively from the third to the fourth month. Since that time, it's normal to add 300-350 grams of weight every week. But in the ninth month, the scales of the scales will deviate quite a bit. In the order of things, lose weight even before birth by 0.5-1 kg. If before your pregnancy, your weight was within normal limits, then for forty weeks with a calm conscience, you can gain 11-16 kg. Thin should recover more to compensate for the deficit of weight (in the first trimester - about 0.8 kg per month, in the second - about 2.4 kg per month, in the third - about 2 kg per month). This is also true for multiple pregnancies. After all, it is necessary to provide a useful supply of each baby. Have you actively struggled with extra pounds? So, especially carefully watch for weight gain. Do everything so that it does not exceed 7-11 kg. Restraint is welcome. All these figures are just a guide. You can have your own schedule. For one week you will recover more, for another - it is less. The main thing is to control the pace and, if necessary, adjust it. Take the rule of weighing every week, for example, on Fridays. Do it better in the morning on an empty stomach. Write down the data in a notebook and do not forget to take it with you to a women's consultation to consult your gynecologist.
Useful stock
"How quickly grows crumbs!" - you think, looking at the arrow of the scales. Of course, he is a fine fellow. But not all your new grammes come directly to him. Let's do a little calculation! The volume of blood in your body increased by 50% (therefore, circulates about 4 liters). The placenta, uterus and amniotic fluid weigh 2.5 kg. Add to this the weight of a significantly increased breast, fluid in the body - it will be up to 2 kg. In addition, you have postponed the reserve of fat reserves, which will be needed during pregnancy, childbirth, and then during the feeding of the baby. They are provided by nature just in case. The body will gradually use them up. Do not argue with nature! Although these stocks weigh a lot - 3-4 kg. All the kilograms that you have typed in one way or another go to the crumb for good. Doctors warn: if you eat poorly and not enough, a child can appear thin and painful, it will be difficult for him to adapt in new conditions. Therefore, start the path to health with a reasonable revision of the menu.
Three comrades
Of all the useful substances coming from food, as from bricks, the baby's organs, his musculoskeletal system, form. Controlling your diet, you give the child only the best. So you have a real opportunity to influence his health, growth and development. The main characters in a balanced diet are proteins, fats and carbohydrates. Let's get to know them better!
What do we have according to plan?
Sharp jumps of weight that in one, and in other party influence pressure. For a future mother, this is unacceptable. To increase gradually, eat small portions 4-5 times a day with interruptions of not less than 1.5 hours. If you miss the usual meal time, the wolfish appetite may wake up. In this case, it will be difficult to force yourself to wait for a salad or vegetable stew. I want to eat the first chocolate or pie. And you can not do this. Therefore, try to still adhere to the established daily routine. The first time it is desirable to sit at the table at 8-9 o'clock in the morning. And a cup of tea will not stop! The breakfast should be nutritious and high-grade (a cottage cheese with sour cream, an omelette with a salad or syrniki with honey). Accustomed to sandwiches? Well, sometimes you can, but only make them with useful bread, boiled meat, cheese, greens and vegetables. The second breakfast is light (vegetable casserole or muesli with yoghurt). Lunch (14-15 hours) is the most thorough filling of the body with calories. Prepare yourself and soup, and the second (rice with fish meatballs, vegetables with chicken). Dinner - not later than 18-19 hours. At this time it is useful to eat, for example, milk porridge. And before going to bed, drink another glass of yogurt or ryazhenka.
Chicken: healthy, nutritious
Proteins are responsible for the growth of muscle mass. The amino acid that enters them is the main "building" material. To make up for the daily need for protein (110-120 g), you should regularly drink milk, eat eggs, meat, fish, cottage cheese. Meat is the main source of animal protein. And it, as is known, is necessary for maintenance of normal work of all organism, increase of immunity, exchange in cells and their updating. Therefore, it must necessarily be in the diet of a pregnant woman. The best choice for you is chicken. It is tender, tasty and easily assimilated. For good health, you and your future baby need an ideal product. It is important that the meat is natural and quality. Following the meat in the list of nutrients is fish, it should be eaten at least twice a week, but not more often: it quickly becomes boring. But with frozen shrimps and other seafood is more cautious - they can cause allergic reactions.
Carbohydrates: replacement required
During pregnancy, nutritionists are advised to replace fast carbohydrates with slow ones. Hence, from chocolate, cakes, pastries should be discarded. The necessary amount of energy will be provided by bread from wholemeal flour, various cereals, pasta from durum wheat, vegetables. Thanks to them, the level of glucose in the body rises and remains for a long time. Slow carbohydrates should form the basis of your diet (350-400 g).
It will not be fat!
Entering with the products of fats do not turn into wrinkles on the body. They are also needed for health, like proteins and carbohydrates. In an organism they should get from different sources (cream and vegetable oil, sour cream). Substitutes such as margarine or spread in your healthy menu does not fit in any way! But olive oil or unrefined sunflower is great for filling salads. It is estimated that 4 tbsp. Spoons of this oil contain a daily requirement of the body for fats.
Reduce the pace
What if the weight grows by leaps and bounds, and the appetite does not decrease? Exclude the sweet and flour! When you want something tasty, it will save a fruit cocktail or yogurt with candied fruits. Another modern secret of the fight against fat deposits was discovered by modern nutritionists. And what is it? In the cabbage! Good in any form - stewed, fresh, sour, because it burns fats perfectly. Too worry about the lost forms is not worth it. It has long been checked: lactation is the best way to lose weight. All stocks accumulated over 9 months are gradually spent on milk production. For a month you can lose up to 1 kg of weight. But the larger the mass, the longer it will be necessary to fight against it. Therefore, expecting the baby, think over the food and make it as useful as possible. This is important for your health.
If the liquid
A sharp increase in weight is not always associated with nutrition. Additional kilograms also appear due to fluid retention in the body. This is due to the work of the kidneys and leads to edema. Take care that your water balance is normal!
Hand over analyzes
If there is any doubt about the correct water exchange, calculate how much liquid you drink and how much it comes out. It is also important to take urine tests regularly. Such studies will help determine whether everything is in order with the kidneys. Sometimes, in fact a great weight is caused by urolithiasis and pyelonephritis.
Enough to drink
About 2 liters per day. After the 20th week (up to 1.5 liters). But in any case, focus on your own well-being. Fluid in the diet of a pregnant woman, you can not just limit it.
Salt in moderation
Dietitians in the third trimester recommend no more than 5-6 grams of salt per day. After all, sodium promotes fluid retention (even if you drink little water) and the appearance of edema.