Proper nutrition for pregnant women - a diet for pregnant women

All future mothers know that proper nutrition for a pregnant woman is one of the most necessary conditions for the normal course of pregnancy, development and growth of the baby. Incorrect nutrition can not have any noticeable negative effect on the future mother, but for the baby it is very harmful and can cause the most serious consequences. Therefore, if you are willing to make every effort to ensure that your child is born healthy and strong, read the article and follow the advice.

Complete ration

Most likely, many will agree that the food in most of all is monotonous. In addition, always providing pregnant girls with different components of proper nutrition was quite difficult. Our ancestors did not particularly have a choice: they during pregnancy did not change their diet at all, sometimes they ate only once or twice a day and nothing - the children were born absolutely healthy and normal.

So it can be and it is not necessary to put special efforts, only to diversify and optimize the food? There can only be one answer: It is necessary! And here are a few arguments that are in favor:

• analyze what food your ancestors used and what you now have to eat yourself. Of course, in past years, the products contained far more useful substances and vitamins. And now the processing of food products completely "takes out" of them the natural food components;
• nature has taken care that in any circumstances the fetus gets all the substances necessary for normal development and growth. Can you guess where? Of course. Out of the mother's body, which has great compensatory capabilities. But if the mother does not replenish her so-called "reserves" her body will show negative reactions: increased fatigue, headache, dizziness, shortness of breath, toxicosis, anorexia, and so on;
• and the most important reason: if the daily ration of a pregnant woman is so poor that she herself needs emergency help, there is simply no need to talk about the strong health of the child! Bring a list of possible consequences for the fetus after such a rather frivolous attitude to your health of a pregnant woman is not worth it. But you know one thing - it's pretty big.

Useful advice from doctors

Experienced doctors give advice that will help you maintain your health and the health of your baby, even if the choice of food is very limited. Follow them and be able to make the right diet for a pregnant woman.

1. You should not eat "for two" in an attempt to give your child a greater number of different useful substances. The most important condition for rational nutrition is not the amount of food consumed, but the variety in nutrition and good assimilation of foods. Following this rule, you will be able to provide the fruit with the necessary nutrients.
2. A pregnant woman should not overly change her dietary habits. This, of course, does not apply to alcohol addictions and other gross violations of the principles of nutrition. If before your pregnancy you were eating very differently and at the same time fully, you can not worry about changing the diet in the first half of your pregnancy: eat as before.
3. Do not follow absolutely all the advice of your numerous girlfriends, acquaintances and users of forums for pregnant women who can recommend every day to eat a certain salad, completely refuse meat or vice versa to increase its consumption - all these tips can hurt you. And is it really necessary? Of course, some of the tips may be necessary in a particular case, but none of the recommendations will be a panacea providing an ideal course of pregnancy and the birth of a healthy baby in any woman without exception. After all, the organism of every future mother is individual, and her pregnancy and development of the fetus are also individual. Therefore, in no case should you blindly believe all the advice and follow each of them. Better try to listen to »your body and eat, focusing on your own sanity and the recommendations of your doctor.
4. Future mothers should be very careful about the food that they consume, listen to desires that can arise and not be afraid to talk about them to your husband or family. After all, this is just the case when vagaries can not only be forgiven, but also realize that they are useful. The desire to eat something rather unusual( clay, chalk, lime) is not an oddity and a fad, but most likely a sign of a lack of certain substances in the body. And to take such desires must be taken very seriously. Therefore, if suddenly a pregnant woman wants a lemon, herring, sour cabbage or anything else, you should try to give her exactly these products as soon as possible.
5. Diet for a pregnant woman( if she is completely healthy) is usually not needed. It is better to include all the main products in the menu of the future mother: milk, meat, fish, bread, poultry, fruit, vegetables. .. in general everything. Remember. That there are no completely good and completely bad products! They need to be combined in sufficient quantities, only so the pregnant woman and the fetus will be provided with all the necessary nutrients for them.
6. Try to thoroughly chew all the food than usual. It is best to chew pieces of food 30-40 times. It will improve digestion and the body will receive much more useful substances. And do not eat up before going to bed.
7. It is very important for a pregnant woman to empty the bowels regularly. This will free the body from incomplete oxidation of foods that form in the mother and baby. For this purpose, you need to eat more often foods that have a large number of plant fibers. These include: rye bread, bread with bran, buckwheat, oatmeal, millet and barley porridge, carrots, dried fruits, apples and juices with pulp. Such products stimulate the activity of the intestine.

The correct diet of the expectant mother should contain enough of all the necessary substances:

• amino acids. Their main source are products of animal origin: milk, meat, fish, eggs and legumes( beans, soybeans and peas);
• polyunsaturated fatty acids, which enter the body together with vegetable oil;
• vitamins, minerals and mineral salts. Their sources are a wide variety of foods: meat, fish, eggs, vegetables, fruits and cereals.

Nutrition regimen of the future mother

In the first half of pregnancy it is best to eat four times a day. And breakfast should be 30% of the caloric content of the entire diet for a day, a second breakfast - 15%, lunch - 35% and dinner - 20%.

To reduce pressure on the fetus in the second half of pregnancy, you need to switch to five to six meals a day. And you need to eat smaller portions.

You also need to try to make the right distribution of products throughout the day. Know that proteins increase metabolism, stay in the stomach for a longer time and excite the nervous system. Therefore, meat, eggs and fish should be eaten for breakfast and lunch. But let the dinner consist of dishes of dairy and vegetable origin.