How to eat during pregnancy?
At least once every pregnant woman had to hear a completely absurd expression: “Now you need to eat for two.”
Moreover, the person pronouncing it does not understand at all that following this recommendation will most likely cause excess weight, increase the load on the cardiovascular system, and all this will not bring any benefit to the future child. Doctors insist that when a pregnancy occurs, it is really necessary to reconsider your diet.
Basic principles of a balanced diet for pregnant women
Caloric intake during pregnancy should be increased by a maximum of 20%. And this should not happen due to the consumption of simple carbohydrates and fats, but through the consumption of healthy products.
Proper diet during pregnancy is a balanced menu on the content of proteins, fats and carbohydrates with a limited amount of salt and various seasonings.
Absolutely it is not necessary to carry out rigorous calculations and daily weigh their portions, just dairy products, meat, fish, foods rich in fiber and vitamins should be mandatory in the diet. The amount of animal fat and sugar should be reduced to a minimum.
A pregnant woman's diet should not go against the recommendations for nutrition in the case of a woman of any disease - obesity, dysfunction of the kidneys, thyroid or gastrointestinal tract.
The diet of a pregnant woman: in detail about the main thing
For many pregnant women, the concept of "balanced nutrition" seems to be something abstract and difficult to implement.
But doctors have developed special recommendations that completely dispel this myth.
In the menu of pregnant women must necessarily be present in sufficient quantities of proteins that serve as the main building block for the human body.
Without them, it is simply impossible to ensure the normal development of the fetus. An important nuance: for these purposes, plant proteins, as well as cottage cheese and cheese proteins are not enough, they cannot serve as a complete alternative to meat and fish dishes.
In the second half of pregnancy, this rule should be strictly followed, because this is the only way to reduce the risk of anemia in the fetus.
Many pregnant women tend to completely eliminate fats from their menu and do absolutely wrong. Properly developed diet during pregnancy includes vegetable fats, the daily dose is 1-2 tablespoons.
It is absolutely necessary for the full development of the future baby, because there are many fat-soluble vitamins, the absorption of which by the body in the absence of fat is minimized. It was experimentally confirmed that the lack of vegetable fat in the body significantly increases the risk of miscarriage.
Carbohydrates - is the main component of a complete diet for pregnant women. There are two types of carbohydrates - simple and complex.
The use of the first must be reduced to a minimum, these include:
- milk sugar.
They are very rapidly absorbed into the blood and almost 100% are transformed into body fat. For pregnant women, the risk group is various sweets.
Quite another thing - complex carbohydrates, which are rich in cereals, vegetables and legumes. They are the optimal energy resource for the mother and the fetus.Complex carbohydrates are absorbed very slowly and cause a woman to have a feeling of fullness for a long period.
Vegetables and fruits
Doctors recommend pregnant women to eat large amounts of fruits and vegetables, primarily because they are rich in vitamins.
But it is wrong to limit oneself to these products only: a large amount of vital vitamins is also found in meat, fish, liver, dairy products and greens.
But even with all the recommendations on nutrition in the female body often there is a deficiency of vitamins. In view of this, pregnant women are prescribed multivitamin complexes that are obligatory for use.
For the full development of the fetus requires a range of trace elements. Among the most significant are calcium, iron, sodium, phosphorus and magnesium. Calcium is prescribed in the first months of pregnancy, it is needed for the formation of fetal bone tissue. The diet of pregnant women in sufficient quantities should contain iron. This element is rich in meat products and legumes.
However, this element is naturally absorbed into the blood in minimal quantities, and often the doctor prescribes appropriate medications to achieve the optimal daily dose.
Also in the menu should include marine foods rich in zinc, necessary for the normal formation of the immune and musculoskeletal systems of the fetus. A deficiency of sodium and phosphorus is observed in pregnant women is extremely rare, these elements in sufficient quantities are present in our usual food.
For the health of the pregnant woman is very important the smooth operation of the gastrointestinal tract. Especially in the third trimester of pregnancy, when the large intestine begins to function in cramped conditions.
To avoid constipation, consumed food should be rich in fiber. This recommendation is appropriate for any period of pregnancy, regular stools should always be.
Rules for weight loss during pregnancy
Only a doctor can decide if a pregnant woman needs to lose weight. In the case of obesity, he will develop a special diet, indicate the list of products, the use of which is fraught with undesirable consequences for the mother and child.
In any case, this diet will be aimed at reducing the amount of animal fats consumed and refined carbohydrates, as well as products that stimulate the appetite.