Nutrition during pregnancy
Perhaps there is no other time like pregnancy, whenever you have a better reason, develop a healthy eating habits. Natural and vitamin-rich food will give a good start to your child and will benefit you.
There are no secrets of good nutrition during pregnancy, you only need to eat such food that would be balanced in terms of diversity and sufficient nutrients. Analyze what you eat every day, and you will probably discover that your food is completely healthy. You will probably need to adjust it a little, for example, if you do not eat enough iron-containing food or eat too much sweet, and avoid some foods, but in general there is no need to set unattainable goals.
SMALL CHANGES TO FOR GETTING THE HUGE USE
Food is for enjoyment, and this position does not lose its value even in pregnancy. However, you will want to know if you can make any improvements to your eating habits. Perhaps you do not usually have breakfast, eat little fruit or are often too busy to cook after work. Although it is perfectly normal to sometimes take lunch on.house or buy ready-made food, this should be the exception rather than the rule, since such food may not contain as many nutrients as they are in fresh food. If you understand, what benefit brings you and your child a good breakfast and a sufficient amount of fruit, you want to act in this direction.
Adherence to a vitamin diet for yourself and your baby does not mean that you should spend all day in the kitchen: prepare food in huge quantities to store in the refrigerator;experiment with methods of fast and healthy cooking, for example, fry in a dry frying pan, stirring constantly, cooking on a grill and steaming. And if you are tired or unwell, it will be more practical if from time to time the food is cooked or brought by your partner or girlfriend.
Avoid sudden changes in diet
Remember that pregnancy is not the time for radical changes, so do not go from meat eating to vegetarianism, and vice versa;Your body will need months to adjust to such a dramatic change in diet. It is much better to adapt your eating habits to ensure that the child receives the best possible food. If you are worried that you do not consume enough food from a group, talk with your doctor or dietitian, who will give you advice based on individual requirements.
YOUR NEW FOOD PRINCIPLES
During pregnancy, the taste buds of the tongue, appetite and digestive system may change somewhat, preparing for a slightly mysterious and surprising eating principles. First, especially if you suffer from morning sickness, you may feel that you do not want to eat at all. It is also possible that you will find yourself in a passionate desire to eat completely unfamiliar food and feel disgust for your favorite food. Later, in the second and third trimesters, you can notice that you are continuously eating, because you have entered the regime "gradually and often".In the end, growing up, your child takes up more and more places in your stomach, so you can feel full, even after a glass of milk or a banana.
Preferences and Food Aversion
Do not be surprised if you suddenly have a passion or an absolute dislike for food, which you perceived quite differently before pregnancy. This is common, especially in the early stages of pregnancy. If suddenly you understand that you can not live without spicy and pickled, sweets and chocolate, milk, fruit and fruit juices and without ice cream, then you are on the right track, since these are the most common preferences. On the other hand, you can also develop an aversion to food such as tea, coffee and even some types of meat products.
Some believe that food "aspirations" are a sign that the body lacks certain nutrients, but this has not yet been confirmed. The exact causes of food whims in pregnancy are unknown, but it is often believed that the fault is the changes in the level of hormones, for example estrogen.
In general, while your preferences and aversions do not negate the principles of healthy eating, go on your own and do not worry about anything. Sometimes such feelings will benefit, for example, if you have an aversion to coffee or alcohol, which in any case will not benefit your child.
Oddities of appetite
Some pregnant women experience a very rare condition called "perverse appetite" when there is a desire to eat substances such as ice, clay, chalk, coal, toothpaste or burnt matches. Many theories have tried to explain these strange aspirations, but none of them has received wide recognition. According to one of them, pregnant women eat inedible substances because they subconsciously try to correct the shortage of certain nutrients;in some studies, perverted appetite is associated with a lack of iron. It is known, however, that such an appetite can be affected by using certain minerals, in this state the desire to eat abnormal food is reduced. If you have such extreme desires, consult your doctor. .
It is interesting , that Russians have a stable pregnancy associated with salted cucumber - accordingly, they often want something salty. But in Europe there is an increased craving for sweet and fat. It is interesting that both our and European women often pull on a sharp one, but in cultures where spicy food is the norm, there is no such thing. This strengthens doctors in the opinion that it is not necessary to indulge pregnant women with all the strange whims.
The most common situation - the need is chalk. It is believed that this is a sign of a lack of calcium. In fact, this is usually a sign of iron deficiency. Other unusual food addictions( ice, coal, pencil leads, clay, raw minced meat and cereals), as well as the need to breathe in the smell of gasoline, paint, wet whitewash and other chemicals, are also indicated.
Iron deficiency is detected by the biochemical blood test, which is called ferritin. Here it is important to remember that, firstly, iron deficiency needs to be identified and treated early in pregnancy, in the last three months it is unsafe to take iron preparations. Secondly, the level of hemoglobin does not always correctly reflect the amount of iron in the body.
Another situation is the need for sweet. The problem is that the body strives to maintain a constant level of sugar in the blood. Sweet causes its sharp rise and rapid decline. Therefore, if you want a sweetie, eat a better portion of protein foods( a piece of meat, an egg).And after - sweet, but from slowly digestible carbohydrates( a bar of muesli, unsweet fruit).This will give the body a slow and constant source of energy.
The desire to eat salty can talk about the lack of protein foods. Check how much you eat protein food. In your diet, it should be at least 100 grams per day. In addition, information about the harm of table salt for pregnant women is somewhat outdated. Add it to taste, although not very much. Use natural salt, for example, sea salt.
Those who are pursued by strange desires, you can recommend the following. Check up in an out-patient department, whether there is no deficiency of iron, zinc, vitamins. Establish a rational diet, having consulted with the doctor. Most likely, he will include vegetables, fruits, cereals, lean meat, fish in the menu. Do not forget about regular meals. A full breakfast, lunch, dinner
will help you to refuse meals in inappropriate quantities. Taste can be fooled by offering the body a healthier substitute for harmful food to avoid excess weight and problems with the gastrointestinal tract. In addition, physicians and psychologists note that the desire is often a substitute for emotional desires. The future mummy needs peace and confidence. According to the doctors, this can also help to remove the urgency of unhealthy food.
Here are some tips.
Enrich your diet with plant foods that contain fiber. Fiber is not fully digested and gives volume to the stool, forcing the intestines to work. However, some products( beans or cabbage) sometimes increase gas production and therefore can cause bloating. In this case, they do not need to get involved. Well, if the stomach is already swollen, try to drink a cup or two of chamomile tea or take 2-3 tablets of activated charcoal. You really do not hurt this kid.
Eat foods that have a natural, relaxing effect. For example, beetroot or in the form of juice, many women can cope with constipation. Not a bad effect is observed from a dessert spoon of honey, added to 100-150 ml of boiled water. Drink this "syrup" on an empty stomach, after which it is necessary to lie for 10-15 minutes on the right side, putting under it a moderately warm water bottle.
Talk to your friends, for sure someone will tell you their secret of victory over constipation. This can be wheat bran, sea kale or plum puree, and hundreds of proven means. Although all of them do not have time to try, and do not strive for it. Listen to your experience and common sense. If the proposed method embarrasses you, do not resort to it without consulting a specialist. Especially this applies to laxative potions. Only a doctor can prescribe them.
Avoid entrainment with fixing effect( some varieties of pears, bird cherry, buns with poppy seeds).And without them there is enough reason for constipation. Maintain as far as possible normal motor conditions. Walk on foot, do not deny yourself the pleasure of occasionally visiting the pool, do not forget about other physical exercises.
If all these measures have not helped - contact your doctor. Now on sale there is a large selection of different laxatives, and an expert will help you choose a safe.
Are there two for ?
Did you imagine that, while carrying a child, you will have to eat twice as much? In fact, more is needed only in the last trimester, when you need to consume about 200 calories more than the daily requirement before pregnancy, which will be 2150-2300 calories per day. These additional calories are easy to provide:
♦ A bowl of cereal and low-fat milk.
♦ Two pieces of fried bread with butter or margarine.♦ A glass of milk and a banana.
♦ A glass of fruit juice and boiled egg. However, these requirements are individual, and if you are concerned about your weight, talk with your doctor. If you have a lack of weight at the beginning of pregnancy, you expect twins or triplets or you are a teenager, then you need more calories. If you are overweight, you will probably be advised to reduce weight gain to a minimum until the last trimester.
Pregnancy is not the time for diets, and you should never limit yourself to consuming calories for weight loss - a sufficient number of calories are needed both to provide the body with energy, and for the growth of the child. If you think that gaining excess weight, regular physical exercises that limit the accumulation of fat, and nutrition based on fruits, vegetables and unrefined hydrocarbon-containing foods will help fight it. If you have eating disorders, consult your doctor or dietitian who will help you choose a good nutrition system during pregnancy.
Choosing for health
In addition to consuming enough calories, you also need to be sure that they come from a healthy source. Consuming "empty" food from a nutritional point of view, such as snacks with a high sugar and fat content, can meet your energy needs, but not the need for nutrients. Of course, there is no need to worry about every piece sent to the mouth, but try to eat a variety of fresh food whenever possible. When choosing a meal, read the information on its composition, in order to know what, in addition to calories, you consume. The table below shows how the value of two 200-calorie snacks can vary.
Regulation of food intake time
If you have a busy day, then perhaps you have developed the habit of avoiding breakfast or lunch. But since pregnancy is not the time for diets, it's not the time when you can skip meals, make the effort to eat regularly, at least three times a day.
Sometimes you find that you can not eat much, so have a snack to fill the need for calories. And instead of eating empty snacks like biscuit and sweet, eat better fresh, dried or candied fruits, raw vegetables, a muesli bar or yogurt. If you work, keep a similar "snack" in the desk drawer or in the bag so that you always have something to "chew".