Tips for organizing meals for expectant mothers
Proper nutrition during pregnancy is the basis of the normal course of pregnancy, well-being, proper development of the fetus. Also, a balanced diet allows you to maintain a good figure and not gain extra pounds, which are difficult to get rid of after childbirth.
Options for malnutrition:
- Lack or excess of food;
- Low quality of products;
- lack of nutrients in food.
The consequences of malnutrition can be:
- Delays in fetal development;
- Premature birth;
- Placental abruption;
- Low weight of the child;
Basic principles of catering
Proper nutrition during pregnancy includes 4-5 meals. This useful habit can be maintained after childbirth. Your body does not starve, does not lack energy. Therefore, he calmly consumes calories, does not make reserves in the form of extra pounds.
Eat often, but limit portions. Do not eat for two, the baby does not need so much energy. Therefore, do not think that now you need to eat 2 times more than in the “pre-berememic” times. Tune in to the fact that you need to eat not more, but better. You are now responsible for the health of the baby, so nutrition during pregnancy should be well thought out.
On the Internet you can find tables with nutritional standards, including for pregnant women. It indicates what daily calorie intake you need. Also on the Internet there are services for calculating the caloric content of dishes. You can use them for the first time, then you will learn to approximately determine the calorie content yourself.
The less processed the food, the better. Eat simple and quality food. To establish digestion and get rid of constipation, eat fruits, vegetables, greens daily. Remember that fruits and vegetables are healthier than juice from them. It’s all about fiber, which helps to establish the work of the intestines, well saturates. There are a lot of calories in a glass of juice, but after it you will soon want to eat.
Proper nutrition during pregnancy involves the inclusion in the diet of meat, fish and dairy products. These are sources of protein and calcium. Meat should be natural, sausages and sausages should be excluded or eaten occasionally. Read the composition of products – the less preservatives and additives in them, the better.
Food should contain proteins, fats, carbohydrates, minerals and vitamins. Carbohydrates should be complex, they are slowly absorbed by the body, provide a feeling of satiety for a long time. A third of fats should be obtained from vegetable oils, for example, olive, sunflower. Exclude margarine and lard.
Your doctor may recommend multivitamin complexes for pregnant women to provide your body with the right vitamins.
Simple rules for pregnant women
To ensure that nutrition during your pregnancy is beneficial, start the day with a full breakfast. A great option is porridge. If you do not have dinner too late, then from the very morning you will feel a slight hunger. As it should be, do not snack on a sandwich and a cup of coffee. Have a quiet breakfast so that the body receives energy, and the metabolism begins to work as expected.
Try to eat at the same time. If you are hungry, eat an apple or drink a glass of kefir. Do not tolerate, because then eat more than you need. Don’t get hung up on food alone, switch. Read literature about raising children, about caring for them. For example, decide if you need swaddling. Most experts agree that the diaper calms the baby, provides him with a sound sleep, warmth and comfort, protects him from unbalanced and chaotic movements with his hands and feet, during which he can harm himself. On sale there are multi- and disposable diapers that absorb moisture well.
Nutrition during pregnancy should be diverse so that the child receives vitamins and trace elements. A poor diet and lack of vitamins can lead to problems in the development of the fetus.
Minimize the consumption of confectionery, sugar. If you want to eat something, eat honey, dried fruits, nuts. Cakes, pastries dramatically increase blood sugar levels. You quickly become saturated, but after a short time you begin to experience hunger again. In addition, they cause fermentation in the intestines.
As part of proper nutrition during pregnancy, you can sometimes pamper yourself. If a person strictly limits himself, then sooner or later he will break down. If you want sweet, eat a couple of pieces of quality dark chocolate. Enjoy its taste, eat slowly.
Be sure to drink clean water throughout the day. Swelling occurs due to lack of water. Also drink compotes, fruit drinks, jelly. Do not drink carbonated drinks, they have a lot of sugar. Brew tea not too strong. If you are a coffee drinker, enjoy a cup of coffee in the morning, and in the afternoon give it up.
Cook, steam, bake. With such methods of processing, more vitamins and nutrients remain in the products than during frying.
In general, proper nutrition during pregnancy is based on the same principles as a balanced and healthy diet in general.
Approximate menu for expectant mothers
After waking up, drink a glass of water at room temperature with lemon juice. You can add a teaspoon of honey to the water. Due to this, you will wake up the body, give impetus to the metabolism. Scientists have long confirmed that water absorbs energy perfectly. So drink water in small sips and think about something pleasant.
Then you can eat fruit with natural yogurt without additives. Suitable porridge, cottage cheese, casserole. For example, the classic version is oatmeal with berries or dried fruits. Do not rush, do not eat on the go.
Between breakfast and lunch you can make a snack. For him, fruit, milkshake, smoothie will do. You will satisfy the feeling of hunger, calmly wait for lunch. It is better to plan such a second breakfast than to snack on cookies on the go while waiting for food.
Often it seems to us that we almost did not eat anything all day, but if you count all the calories received during spontaneous snacks, you will see that the daily norm for caloric content of food has already been exceeded.
Lunch can start with vegetable soup. Then eat the main dish of meat or fish. Boiled potatoes, fresh, stewed or steamed vegetables, hard pasta are suitable for garnish. Complete the dish with a salad with greens dressed with olive oil. For the expectant mother, broccoli, spinach, carrots, turkey are useful. The basis of nutrition during pregnancy – vegetables, fruits, nuts, greens, vegetable fats.
Sometimes pregnant women have strange desires in the field of food. If you really want to, then combine products at your request, even if traditionally in such a combination they are not eaten.
If you are pestered by toxicosis or heartburn, give up fatty and high-calorie dishes. Eat fractional portions.
In between lunch and dinner, drink a glass of juice or smoothie, eat some cottage cheese or a bun with honey.
For dinner, cook vegetables, fish, casserole. If you are hungry before going to bed, drink a glass of warm milk. It also improves the quality of sleep and helps you fall asleep faster. A glass of kefir, fermented baked milk, yogurt will be useful. Do not eat something thorough a couple of hours before bedtime. The stomach should also rest, and between the first and last meal, falling on different days, should take at least 12 hours.
Prohibitions in nutrition for pregnant women
Proper nutrition during pregnancy requires the exclusion of certain foods that can cause health problems and well-being in the expectant mother.
Refuse to eat fish and seafood in a semi-raw form. Many people love sushi, but during pregnancy it is better to abandon them. Cook fish and meat thoroughly. Steak with blood is not a dish for pregnant women.
Rinse vegetables, fruits and greens thoroughly. Dirty foods can be a source of toxoplasmosis.
Do not eat cheeses with mold. For example, from the popular brie and camembert should refrain. The bacterium that causes mold can be dangerous to the fetus.
Give up fast food, canned food, smoked meats, homemade and smoked sausages. They may have E. coli. Minimize caffeine intake, be careful about herbal teas. Study their composition and consult your doctor about their reception. Some medicinal herbs can cause contractions and early childbirth.
What is proper nutrition during pregnancy? What diets to follow? To limit yourself or vice versa to allow everything you want, and eat for two? How much vitamins and other nutrients to introduce into your daily diet? What products are useful for the development of the baby, and which, on the contrary, should be excluded from the menu? Of course, accurate answers to all these questions can be obtained only individually from a doctor, because each expectant mother has her own characteristics. We offer general recommendations.
We remind you that the weight gain of a pregnant woman consists of:
- Child 3,0–3,5 kg
- Uterus 800 g
- Blood volume 1.3–1.8 kg
- Liquid, fat, breast tissue 4.5 kg
- Placenta 450 g–800 g
- Amniotic fluid 900 g
Observing proper nutrition during pregnancy, the daily rate of vitamins and minerals should be:
- Vitamin A – 800 mcg
- Vitamin PP – 17 mg
- Vitamin K – 65 mcg
- Vitamin E – 10 mg
- Vitamin C – 70 mg
- Vitamin D – 10 mcg
- vitamin B12 – 2,2 mcg
- Vitamin B6 – 2,2 mg
- vitamin B2 – 1,6 mg
- vitamin B1 – 1,5 mg
- Calcium – 1200 mg
- Zinc – 15 mg
- Magnesium – 320 mg
- Iron – 30 mg
- Folic acid – 400 mcg
- Iodine – 175 mcg
- Phosphorus – 1200 mg
- Selenium – 65 mcg
What problems can I face during pregnancy?
Let’s highlight the main unpleasant moments.
Constipation during pregnancy
Usually occurs in the third trimester of pregnancy. The grown fetus squeezes the intestines, making it difficult to pass for processed food. In addition to discomfort for a woman, constipation is dangerous for the baby himself. With constipation, toxins begin to be absorbed into the blood, inevitably getting into the fetus and can cause its intoxication. In this case, you should eat more foods containing fiber. This is:
Edema during pregnancy
Their appearance is caused by a violation of the balance of fluid in the body of a pregnant woman. To prevent swelling, you should reduce the amount of salt, as it contributes to fluid retention in the body. If swelling has already appeared, a simple exercise will help alleviate the condition. Lie on your back so that your legs are above the level of the head (you can lean on the wall or back of the sofa). With a strong thirst, drink in small sips and a little bit.