The first principle is known to everyone, it is often recommended to those who are preparing to become a mother. It is necessary to eat often, but in small portions, it is better to eat 5 or 6 times a day, there should be small intervals between meals.
Eat when you are hungry, and not when you are supposed to eat. You need to listen to your body, do not overeat, and do not starve yourself.
During the meal, do not rush, you need to enjoy the meal, feel its taste, thoroughly chewing food. Try not to eat while reading a book, or in front of a television set, but in a quiet, pleasant environment. If you decide to adhere to proper nutrition during pregnancy, you will have to exclude fried, canned dishes, favorite smoked foods from your diet. It is better to eat food cooked for a couple, baked and boiled, it will be useful for your baby and you. Do not eat at night, the last time you need to eat no later than 19.00. If later you feel hungry, then it is better to limit yourself to fruit or yogurt.
During pregnancy, you need to alternate different types of foods.
Pregnant women can be recommended:
- poultry meat, unsalted fish, lean meat;
- eggs boiled or in the form of an omelet;
- greens, dried fruits, vegetables, fruits, berries;
- cereals - preference to give germinated wheat, uncooked cereals, whole grains;
- nuts, preferably cedar or hazelnuts;
- pumpkin or sunflower seeds;
- beans - beans and lentils, and with soy and peas one must be more careful during pregnancy;
- dairy products - milk, yogurt without chemical additives. Prostokvasha, cottage cheese, fermented baked milk, yogurt;
- vegetable oils: pumpkin, sunflower, corn, olive, butter, do not abuse;
- Herbal tea or green tea.
Not recommended during pregnancy:
- sausages, canned food, smoked products;
- very salty, very spicy, very sour;
- mushrooms, peas;
- fish, poultry, fatty meat;
- baking with the addition of oily cream, white bread, confectionery, buns;
- coffee, cocoa, chocolate sweets, chocolate;
- Do not use alcohol;
- Strawberries, strawberries, raspberries, citrus varieties.
Vitamin complexes for pregnant women, foods rich in vitamins should be included in proper nutrition. The more varied the diet, the future baby will have a lower risk of allergic reactions to food.
During the entire period of pregnancy, with proper nutrition, favorable conditions are created for the child's development, normal growth and for maintaining the mother's health. If the nutrition of the pregnant woman is insufficient, the child will still receive all the necessary substances for him. But this will adversely affect the mother's body. Due to a lack of calcium in the body, the teeth of women become impaired, it is so necessary for development of the fetal bone tissue. During pregnancy, other disorders may appear in the body of women - general exhaustion, hypovitaminosis, anemia. Pregnancy and feeding the child is a natural physiological act and under the right regime the mother's body should not suffer.
The food of the pregnant and lactating mother must contain the necessary amount of protein and be high in calories. In a daily diet for an adult woman for 1 kilogram of weight, food should contain from 1 to 1.5 grams of protein. During pregnancy and during the feeding period, this rate should be 2 grams of protein per kilogram of weight.
In the last months of pregnancy the milk of the woman must be dominated by milk and vegetable food, which must contain the right amount of proteins, meat can enter the diet, but in a limited amount, it should be consumed 2 or 3 times a week, cooked, steam, but not fried form. Food should be varied to contain fresh vegetables, and in the summer or autumn, a lot of eating greens, berries and fruits. In addition to protein, the body needs a large amount of minerals - phosphorus, calcium, vitamins A, D, C and others.
The daily norm of calcium for an adult is 0.7 grams, the phosphorus rate should be 1.5 grams, then a pregnant woman a day needs phosphorus 2 or 2.5 grams, and calcium about 1.5 grams. During these periods, milk and milk are the main source of calcium for the woman and the growing baby's organism. Phosphorus is supplied with products of animal and vegetable origin.
The amount of vitamin C should be increased, in comparison with the usual norm of an adult. A pregnant and nursing mother needs to consume 100 mg of ascorbic acid. In summer, to increase vitamin A and D, you need to consume young beet tops, spinach, lettuce, greens. In the autumn-winter period, you need to eat carrots, in any form.
The sources of vitamin D are - fish oil, liver, egg yolk, milk. The nutrition of young mothers should be 4 times a day. Do not eat too much food, it is better to divide it into small portions. During the day you need to set the time of meal: the first breakfast from 7.00 to 9.00, the second breakfast should be from 11.00 to 13.00 hours, lunch from 17.00 to 19.00 hours and a light dinner in the evening 22.00-23.00. The meal time can be changed, and there should not be any big breaks in eating. Try to apply this sample menu during the pregnancy period, this menu gave good results, during pregnancy, women felt good, pregnancy was normal, birth was timely. Children were born healthy, with good weight and height, strong and healthy. Depending on local conditions and the season, the menu can be changed.
Sample menu
First day
Pancakes with rice, cheese, vegetable ragout, cabbage soup, vegetarian
Milk, milk, meat cutlets, mashed potatoes with milk
Tea, fruit or raw carrots, compote or fruit
Second day
Vinaigrette, rice milk soup, cottage cheese with sour cream, porridge with milk
Beef Stroganoff with fried potatoes, tea, kissel
The third day
Rice porridge, borsch vegetarian, boiled cabbage, fried in breadcrumbs, tea
Potato casserole, milk, kissel
Fourth day
Fresh vegetable salad, pearl barley soup, boiled potatoes
Boiled pasta with butter, cheese sandwich, milk
Fish fried with porridge, tea or compote
Fifth day
Omelette, rassolnik, pudding rice, milk
Vinaigrette, boiled meat with mashed potatoes, tea, kissel
Sixth day
Cheesecakes with sour cream, potato green cabbage soup, fritters from fresh cabbage, yogurt
Zrazy with porridge, bread and butter, compote
Seventh day
Fresh vegetable salad, potato salad, cabbage casserole, pancakes with sugar
Sandwich with cheese, pasta casserole, yogurt
Fruit and jelly
Now we know what should be the proper nutrition of mom during pregnancy recipes. Follow these simple recipes, you need to learn to eat properly, so that the baby is born healthy.