A properly balanced diet during pregnancy is the main factor that determines the proper development of the fetus and the future he alth of the baby. It is important that you try to follow the basic rules of nutrition during pregnancy: do not overeat, eat regular meals containing the necessary nutrients and folic acid, and drink plenty of fluids.

According to research by TNSOBOP, parents' knowledge ofhe althy eating in pregnancyis still limited. That is why experts, supporting the National Educational Program "He alth from the very first moments" with their knowledge, initiated by Żywiec Zdrój, recommend adhering to a few basic rules. Methodof nutritionaffects the he alth of the child, not only physical but also mental development. A properly composeddiet during pregnancy , regardless of age, is an important element of prevention, which counteracts everyday ailments - says Agnieszka Jarosz from the Food and Nutrition Institute.

1. We don't eat for two during pregnancy

It's a myth these days. While it is true that a developing baby in the womb needs an adequate amount of calories, it does not oblige a woman to eat much more food. Energy needs inpregnancyonly increase by about 300 kcal per day, which is the equivalent of just one small meal. An excessively caloric diet may result in considerable overweight in the future, which may be an obstacle in the proper course of pregnancy, and even make childbirth difficult.

2. During pregnancy, we focus on quality, not quantity

Unless you eat twice as much, you should eat twice as much. The right combination of nutrients becomes the key. Provided in the right proportions, they will result in the proper development of the child. One of the most important is the protein that forms the basis of a child's growth. From the fourth month of pregnancy, the demand for this ingredient increases to approx. 80-100 g per day. They are mainly supplied by: meat, fish, eggs, milk and its products, as well as oatmeal, corn, rice, coarse bread, white beans, peas, lentils, soybeans, potatoes, nuts. Fats and carbohydrates are equally important in the diet of a pregnant woman. The consumption of fats should be limited so that unnecessary fatty tissue does not accumulate. Therefore, it is best to reach forlean meat (beef, poultry), fish, skim milk, yogurt, buttermilk. The source of valuable carbohydrates - not causing obesity or tooth decay problems to which future mothers are exposed - are: crispbread, rye and graham bread. A good replacement for potatoes in a he althy diet can be rice (mainly brown and wild), which is a rich source of fiber.

3. We eat a lot of foods rich in vitamins during pregnancy

Fruits and vegetables play a very important role in nutrition during pregnancy. They provide a large amount of vitamin C, carotenoids, folates, flavonoids and fiber. Fruit and vegetable antioxidants help you avoid high blood pressure during pregnancy. Folate (natural form of folic acid) plays an important role in ensuring that your baby's nervous system develops properly. Vegetables and fruits are best eaten raw, because they lose large amounts of vitamins during cooking, especially vitamin C. A pregnant woman in the second and third trimesters should eat about 500 g of vegetables during the day.

Is it possible to drink tea when pregnant?

4. We drink a lot of fluids during pregnancy

During pregnancy, the role of consumed drinks is extremely important. It is best to quench your thirst with a glass of spring water. Water is not a nutrient, but as a component of body tissues and fluids, it makes up 50-80% of body weight. The body's water resources must be constantly replenished, because the body needs it to perform its basic functions. It has a protective function for the brain, eyeball, fetus and spinal cord. In Poland, in a temperate climate, it is recommended to consume 8-10 glasses of fluids (2-2.5l) a day. Dehydration of the body can result in constipation, and a long-term condition can lead to inflammation of the urinary tract or even kidney stones. However, it is better to limit coffee and black tea. They cause an increased production of urine, which in turn leads to the excretion of water from the body.

5. We eat meals regularly during pregnancy

Eating regularly is also important in a balanced diet. You should eat at regular times, every 3 hours, which means that our daily menu should include about 4-5 meals. This will ensure proper nutrient management. Entering a meal planning routine will bear fruit during the breastfeeding period when a well-regulated body will supply the right nutrients through your milk. Any news in your meals will affect the composition of your body's milk, add one at a time and wait a few days for your baby to get used to the new ingredient.

National Educational Program "He alth from the very first"moments "

Category:

Pregnancy