Proper nutrition of pregnant women

Absolutely all women during pregnancy begin to think about proper nutrition, because useful substances are needed now not only for mom, but also for the developing baby in her tummy. All gynecologists in one voice argue that the proper nutrition of pregnant women is the key to their successful delivery and the health of crumbs.

One of the most common mistakes in nutrition, of course, is that the expectant mother is sure: once she has a baby in her tummy, then she is obliged to eat for two. Healthy and proper nutrition of pregnant women in the first trimester calls rational nutrition in the same amounts as before pregnancy. But in the second half of the diet is already necessary to strengthen, but this in no way means chronic overeating. When strengthening nutrition, first of all, it is necessary to pay attention not to the quantity, but to the usefulness of the food taken by the future mother.

The developing fetus requires a very large number of different substances, such as proteins, fats, vitamins, minerals and carbohydrates, so it will not be superfluous if the food of the pregnant woman is as diverse as possible. But do not eat everything, the energy value of the consumed products is very important.

For example, in the first half of pregnancy, it should be at least 2,800 kcal per day, and in the second half there should be no more than 3000 kcal per day. The maximum difference in energy value, permissible for one day - 200-300 kcal. But do not always think about calories, foods should be moderately caloric and moderately saturated with nutrients. That is, the motto of proper nutrition for the future mother: "All in moderation!".

Be sure to take care of that in the ration of the pregnant woman there were raw fruits and vegetables, which are the main source of vitamins. It is also very important that the foods consumed by the pregnant woman are easily digestible, and therefore, emphasis should be placed on cooked meals. In order not to irritate the intestines, try to avoid sharp and spicy seasonings, only parsley, dill, celery, coriander and green onion are allowed. And only freshly prepared food.

It is unacceptable to take food that can lead to bloating, that is, fresh bread, baking from yeast dough, peas. In large quantities, cabbage, apples, and potatoes are contraindicated. We will also have to give up food that is rich in fat: fat, fatty meat, mayonnaise. But this is not all yet!

Also, to exclude dishes that lead to fattening, it's sweets, chips, chips, cookies, nuts and much more. This is a necessary measure, since the full woman is less mobile and her labor is usually heavier. Just do not recommend eating a large number of meat dishes, enough two times a week.

For the period of pregnancy it will not be superfluous to add more fish dishes to your diet, but it definitely should not be salted or dried fish - they are under strict prohibition. And in general, try to refrain from salt.

You should not drink strong coffee, it has an exciting effect on the nervous system. And in general, it is more serious to treat the amount of fluid consumed, as its excess will lead to swelling of the extremities - and this is not very pleasant. Drink follows "on schedule", up to 2 liters per day (the farther away - the less). Refuse carbonated water, replace it with compotes, morses or some kind of natural juices.

Smoking and alcohol are categorically excluded. The meal should be at strictly scheduled hours - so the body gets used to the schedule and digestion improves, because shortly before the intake of food, gastric juice begins to separate.

Without fail, with every meal of food in the body of pregnant women should act:

- proteins - this is the building material for your body. Sources of protein are cheese, fish, eggs, meat, beans, potatoes, soy, milk and bread.

- fats , which are nutrition for most cellular structures and are in no way inferior to carbohydrates, in energy value. Sources of fat can be meat (pork and beef), lard, liver, butter, brains.

- carbohydrates are an indispensable source of energy. In the greatest quantity carbohydrates are contained in such products as: carrots, apples, potatoes, wheat bread, grapes, semolina, sugar and rice.

- Mineral salts , which are one of the most important components of the body. They are the building material for bone and dental tissue, affect the exchange of water in the body, and in general, participate in many chemical processes. The lack of these substances can lead to serious illnesses. Mineral salts are in bread, cottage cheese, milk, oatmeal, cabbage, melon, peach, plum, etc.

- vitamins . No matter how much you eat foods, vitamins will enter the body in a very small amount, exactly in the way that the body needs at the moment. Vitamins take the most direct part in the metabolism. And such vitamins as C, A, E, are a supplement of immunity and protect the pregnant woman from germs and viruses.

In order to organize the correct nutrition, it is not superfluous to know - in which products there is the maximum amount of a vitamin.

A source of vitamin A: fish oil, cow oil, liver beef, cheese, sour cream, carrots, red pepper, green onions, sorrel, tomatoes and apricots and much more.

Source of vitamin B: potatoes, beans, meat, yeast, cottage cheese, oatmeal.

Source of vitamin C: radish, citrus, dog rose, cauliflower, red pepper, tomatoes.

The source of vitamin E: cereals, dairy products, green vegetables and vegetable fats.

Vitamin D is found in fish oil, egg yolks and liver. Also, the source of vitamin D can be a bright warm sun. It happens that even with food products, the body does not receive enough vitamin, in this case, it is worth turning to medical products and drinking multivitamins and multivitamins.

Proper nutrition for a pregnant woman is an important point in the race for easy childbirth!