The body functions efficiently when you provide it with all the necessary nutrients. This rule is doubly important during pregnancy. What to eat during pregnancy for the baby to develop properly?

Pregnancyis the time when the need forvitaminsand micronutrients increases. But remember - the rule that you have to eat for two is not valid. The fact that you are expecting a baby should not be an excuse to binge on what you have been denying yourself so far. Don't be tempted by your mother or grandmother for another extra. Less emptycalories , and more he althy products and more variety - that's the most important thing now. The more varied your menu, the more likely your pregnancy will be a smooth one.

How many calories are pregnant?

Your caloric requirements will increase slightly. Only from the second trimester you will need approx. 300 kcal more per day than before, which is as much as, for example, a chicken breast chop, a solid sandwich with cheese or poultry pate or a large sweet croissant. You will most likely have to change your me altimes as well. It is important that you always eat breakfast, and later during the day eat 4-5 small meals. This way you will keep your blood sugar level constant, giving you the energy you need to act and helping you avoid hunger pangs. Take a few sips of warm water before eating. Thanks to this, your stomach will digest food faster and better.

Diet in pregnancy: essential nutrients

What does the expectant mother need? Of course, complete nutrients, vitamins and minerals. They will ensure your baby's proper development, and you will be in great condition for nine months and a slim figure after giving birth. Therefore, make sure that your daily menu includes all of the dietary ingredients listed below.

Important

Menu for one day

  • Breakfast: 2 brown bread sandwiches, buttered, with cooked ham and lettuce, 2 sliced ​​tomatoes with a spoon of olive oil, a cup of cocoa
  • Lunch: yogurt with corn flakes and sliced ​​fruit (fresh or dried)
  • Lunch: delicate broth on chicken or turkey wings with noodles, fish baked with vegetables, carrot or beetroot salad, orange juice or dried fruit compote
  • Afternoon tea: fruit smoothie (mixed kefir or yogurt with fruit) or an unsweet pancake with cottage cheese and honey or homemade jam
  • Dinner: a slice of roasted chicken or turkey breast with your favorite vegetables, a banana and a glass of warm milk before going to bed.
  • Grain products

They are the basis of a he althy diet. Whole grain bread, groats, pasta, wild rice, corn flakes and wheat bran are valuable sources of plant-based protein, complex carbohydrates, fiber, vitamins and minerals. They will quickly provide the energy you need. Thanks to them, your digestive system will work flawlessly - you will not be bothered by constipation or heartburn. You should eat cereal products at every meal.

  • Meat

It contains wholesome protein and vitamins, and above all, it is a source of easily digestible iron, which ensures the proper development of your and your child's blood, proper oxygenation of the body and strengthens your immunity. You should eat two portions of meat or sausage a day. Choose lean ham and poultry cured meat, and meat - beef, veal, poultry. Cook the meat by steaming or in bpion, cooked from fresh vegetables, or bake in foil. Avoid frying - meat prepared in this way is harder to digest, can cause heartburn and flatulence, and it also contains additional calories from the fat on which it was fried. After a meal, have a glass of vitamin C-rich fruit juice; this will facilitate iron absorption and reduce the risk of anemia.

  • Sea fish

Sardine, tuna, salmon, mackerel are a valuable source of protein (they have the same amount of protein as meat), iodine and omega-3 fatty acids, which affect, among others, on the development of the baby's brain and nervous system. You should eat them 2-3 times a week.

  • Milk and dairy products

They will provide the protein needed for the formation of new cells (and therefore necessary for the baby to grow), as well as calcium, necessary for the construction of bones and teeth. Drink about 1 liter of milk a day (cow's, goat's or soy's milk). If you don't like milk, replace it with cheese, cottage cheese, kefir and yogurt. A slice of gouda cheese contains the same amount of calcium as a glass of milk. You can add dairy products to any meal.

  • Fat

They provide unsaturated fatty acids, which are in high demand during pregnancy, and vitamins A, E, D. However, they should be used sparingly. Use butter to spread sandwiches, not margarine (some margarines contain ingredients that are not recommended for pregnant women). You can spread the butter thinly on whole wheat bread, add a teaspoon to the stewed vegetables. Oil (sunflower,soybean or olive oil) use no more than 2 tablespoons a day - preferably as an addition to salads and salad.

  • Fruits and vegetables

They have plenty of vitamins and fiber, but low in calories. They should be included in every meal. As for vegetables, there are no restrictions; Use common sense in relation to fruits - some (e.g. bananas and grapes) are quite caloric. Fruit - preferably apples, peaches, apricots, bananas, kiwi, currants, blueberries - always have them at hand and eat them between meals. Gnaw on dried fruit, nuts and seeds. Vegetables - carrots, pumpkin, squash, beetroot, celery - steam or in a little water (you can make a delicate, he althy sauce from the broth). Eat sprouts, remember about tomatoes and lettuce. Legumes are important for their fiber and easily digestible vegetable protein, but if they cause you flatulence, cut back on them. When you can't do without pea soup or baked beans, pour boiling water over the beans before cooking and leave them for 3 hours, then boil them in fresh water. They will be less bloating.

  • Drinks

Do not avoid them, because the intestines become lazy during pregnancy, they do not remove toxins and metabolic waste so efficiently, and thus the risk of ailments, e.g. constipation, flatulence or urinary tract infections increases; the norm is 1.5-2 liters of fluids per day. Drink still mineral water, fresh fruit juices (especially those with a high content of vitamin C, i.e. blackcurrant, orange), vegetable juices and fruit teas. Be careful with infusions and decoctions of herbs - consult your doctor which of them you can drink without fear.

Cravings during pregnancy

Many women who are expecting a baby have them. The hormones that cause changes in how your body works are to blame for this. It is not worthwhile for you to deny yourself everything that your body demands for fear of extra pounds. Herrings in oil (not vinegar) and pickled cucumbers cannot harm you. Try to eat sweets by noon, then you have more energy and you will burn them faster. However, it is better to replace them with fresh or dried fruit, whole-grain biscuits (preferably ginger ones during the first trimester - they will help fight nausea). Replace the bars and waffles with a honey sandwich. Instead of fatty ice cream, choose refreshing sorbets. A bowl of grated apple with raisins and nuts is also a great solution - it is a sweet portion of he alth that will not be left behind on your hips. Always have sunflower or pumpkin seeds with you and chew on them when you feel like eating a little something.

You must do it

Avoid store shelves with items that:

  • contain preservatives and vinegar (mayonnaise, mustard, ketchup, vinegar marinades). If you can't resist them, choose one from a reliable source, i.e. home made
  • are raw - raw ham or sirloin, salami, tartare, as well as raw and cold-smoked fish (sushi, smoked salmon) may contain dangerous parasites; do not eat raw eggs (and even soft-boiled eggs) and seafood, e.g. oysters
  • they are powdered - this is not the time for soups, semi-finished sauces and ready-made breading - they contain a lot of preservatives, artificial colors and s alt
  • are made of raw or sour milk, i.e. soft cheeses like camembert and brie, ricotta and feta, which can also contain dangerous microorganisms
  • contain caffeine - coffee, strong tea, cola have a detrimental effect on the baby's nervous system, from time to time you can afford a cup of instant coffee with milk
  • contain a large amount of various herbs, e.g. herbal mixtures for brewing and seasoning; ask the doctor which herbs will not harm you and your baby
  • contain alcohol; also avoid beer and non-alcoholic wine as they may contain preservatives
  • come in cans and jars - canned food and ready meals contain a lot of s alt, fat, artificial flavors, dyes and preservatives that can harm you
  • are artificially sweetened with, for example, a sweetener or saccharin - you can't supply your body with chemicals now; also avoid sugary carbonated drinks, as they can lead to diabetes and the so-called electrolyte shifts that trigger leg cramps; Look closely at the labels on the cartons of juices, many of them contain extra sugar and additives, buy freshly squeezed juices, and preferably prepare them yourself.

"M jak mama" monthly

Category:

Pregnancy