How to eat during pregnancy. Meals during pregnancy

Nine months baby is at Mom under his heart, getting everything necessary for the growth and development of matter from it. That is why women's nutrition during this period is so important. From how healthy and balanced food is getting a mother depends on how it can share with their crumb, without prejudice to his own health. It is clear that the food must be balanced and vitamined, but how to achieve this, when toxicosis is tormented in the first months, then change the taste preferences? For a start, let's talk about the number of food.

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Meals during pregnancy: not for two, and 2 times better

It used to be believed that pregnant is useful for two. Now, this popular once postulate is questioned? Do you need to eat more? Excessive mass will not only do not bring benefits, but also hurt the baby. Modern doctors target pregnant women to make better food. A woman, weighing about 60 kg of childbearing age, not occupied by severe physical work, you need to get about 2000 kcal per day. A pregnant woman needs a slightly more - about 2500 kcal, and in the later dates - 2700-2900 kcal per day.

An analysis conducted by specialists shows that the most common signs of irregular nutrition during pregnancy are lack of food, the improper ratio of proteins, fats and carbohydrates, low quality products. Excessive nutrition has less distribution.

What is fraught with incorrect meals during pregnancy? It can lead to gestosis, and as a result, to premature birth, early placenta detachment. With a lack of vitamins and microelements, in particular, an anemia arises, decrease in the level of red blood taurus in the blood of the blood placenta. Mom's poor nutrition may entail the delay in the intrauterine development of the baby, cause a reduced resistance to infections in a child.

Proper nutrition during pregnancy

The diet during pregnancy should include everything you need. These are proteins, fats, carbohydrates, vitamins and minerals. Proteins are considered to be "building material" for the human body. That is why during this period it is so important to eat meat and milk. Even those who in ordinary life adheres to the vegetarian principles, with normal tolerance of meat, it is not necessary to refuse it. On the day of meat (including poultry or fish), you need to eat 100-150. Milk and fermented milk products should be used at least 500 g. Do not forget about the eggs.

Carbohydrates are best used not in the form of buns and pies, they are contained in the croups, vegetables, black and cut bread. Fats should not be much, but they are necessary. Vitamins are best absorbed from food, so fresh vegetables and fruits should be included daily in the diet.

Among the minerals, you can especially allocate magnesium, calcium, iron, phosphorus, sodium and potassium. The first four are necessary for the formation of the child's musculoskeletal system, sodium and potassium are very important for regulating the water-salt balance in the body. Some doctors, watching a woman, paint food during pregnancy for weeks. We will talk about how to competently organize it in trimesters.

Proper nutrition during pregnancy: first trimester

Speaking frankly, nutrition when planning pregnancy is already worth paying attention. The better the preparation takes place, the calmer it will take place the process of tooling the baby. In the first week of pregnancy, food should be just healthy. It is not necessary to eat harmful foods that may adversely affect the "fixing" of the embryo. Proper nutrition in the early periods of pregnancy is not always possible. Its adjustments make toxicosis that many women deprives the desire to eat. During this period, the intolerance to certain products arises, many observed disgust in the food intake process. But even in the absence of appetite, you need to try to secure yourself and the baby with everything necessary. Smoking and drinking alcohol should be abandoned from these habits, as they will have a detrimental effect on the development of the fetus.

At the initial stage of development of embryo, organism needs folic acid. It can be obtained from apples and cabbage. Vitamin B12 is contained in animal products, so you need to eat meat. Dairy and fermented dairy products will help enrich the Calcium organism, which will be needed a little later.

It is advisable to eat as much greens, fresh vegetables and fruits as possible. It should be remembered that vitamins are destroyed during heat treatment and useful substances are partially lost.

Proper nutrition during pregnancy: the second trimester

After 12 weeks of nausea, most pregnant women retreats, allowing you to eat everything that I want. As in the first trimester, the diet must contain fresh vegetables and fruits. During this period, the body needs vitamin A. Therefore, a woman daily should eat several red or orange vegetables or fruits in which it is contained. The greenery of dill and parsley will also be very useful. Meat is desirable to use lean. The best option will not be fried, and cooked for a pair or stewed food. Fatty food should not be high, it will avoid fast weight gain. It is useful to eat germinated grain and dairy (milk) products with low fat.

Folic acid in the second trimester is still necessary for the body, so do not forget about apples and cabbage. The normal level of folic acid will become excellent prevention of hypertension and premature genera. Meals during pregnancy from 13 to 26 week should be enriched with vitamin C. The daily need for it is 100-200 mg. Many vitamin C is contained in black currant, cherry, red pepper and green bows. They are rich in Kiwi and Roshovnik.

Do not do the body without vitamin E. It can be obtained from vegetable oils, liver and eggs. And since it is fat-soluble, for better assimilation rich foods it is best to eat with butter.

For the assimilation of protein and iron, the body needs vitamin B6, which is largely contained in protein food: meat, nuts and cereals. Of these, you can get vitamin B 12, which is simply necessary for the proper development of the fetus.

By organizing power during pregnancy in the menu, it is advisable to include a variety of products, the diet should not be scarce.

Proper nutrition during pregnancy: the third trimester

In the last months of the baby tooling, it is important to include in the menu products rich in calcium, iron, vitamin D, C and K. The daily need of a child in calcium is high, so daily in the diet must be present fermented products, cottage cheese, cheese, yogurt. If a woman has the intolerance to dairy products, it can take the need for calcium due to bran, cabbage, sunflower seeds, persimmon, beans, etc.

It should be remembered that after 34 weeks the calcium consumption should be reduced in order to prevent the hypercalcination of the fetus head. Proper nutrition in pregnancy in late terms will lead to a safe outcome of labor. For the prevention of rickets in the baby, food during pregnancy should contain algae and fish. A red caviar is very useful, which in addition to vitamin D contains a lot of useful trace elements.

To strengthen immunity, food containing vitamin C, which is contained in cherry, currant, rosehip, rowan, white cabbage and cucumbers.

It is important that food products for pregnancy are fresh. This will help avoid poisoning and unjustified risks.

Power Mode during pregnancy

During the waiting period, the kid is important not to overeat. Power must be fractional and most useful. It is important not only to eat, but in what form. For example, potatoes are better to use boiled than fried. Salted or smoked fish is better preferred baked or steamed. Do not abuse sweets, it is better to replace fresh fruits or dried fruits.

Nutrition for early pregnancy must be balanced. The organism of the mother itself still needs a lot of useful substances. In order to share with the child, you need a certain stock.

Power supply during pregnancy: what can not

Not all food for pregnancy is useful. There is also something forbidden. For example, it is extremely undesirable to eat raw fish. Also contraindicated sharp foods during pregnancy, for example, chili pepper. There are no cheeses, in the manufacture of which unpasteurized milk is used, such as Feta, Brie, Camembert. Cheeses with mold are also best to postpone on the side.

Coffee use, due to caffeine content in it, should be moderate. Surgery products can be potentially dangerous. During pregnancy, the woman's nutrition must first be safe for the fetus. By the way, the bulk of the recommendations is preserved after delivery. In addition, food after pregnancy requires a special approach if the woman feeds the breast.

How to eat during pregnancy