Pregnancy is a joyful but responsible period. The child’s body goes a long way from the zygote, that is, the fertilized egg, to the person. And all this is in the womb. The weight of the embryo and then the fetus at each stage of development increases hundreds of times. He receives food from mother’s blood. Many expectant mothers take health care very seriously, including nutrition. What is the difference between the nutrition of a pregnant woman?
General recommendations
Highly allergenic foods should be eliminated or minimized, especially if there has ever been a food allergy. These are chocolate and other cocoa products, citrus fruits, mushrooms, strawberries and other bright red fruits and berries. According to reviews, some people may be allergic to foods such as meat, milk, fish and seafood, eggs, nuts. Of course, if you avoid all this at once, the diet will become very poor and lack of vitamins will make itself felt.
It is best to eat often and little by little, for example five to six times a day. If you wanted to eat at night, reviews recommend drinking a glass of kefir or eating fruit. Other food will be a heavy burden on the body during sleep.
The food should have enough fresh fruits and vegetables. It is better to give preference to seasonal species. Canned food should be avoided.
Food should be steamed, in the oven, boiled or stewed.
In general, you can formulate: the nutrition of a pregnant woman should be healthy. So the diet of a woman who always took care of her body will not change much. Of course, during pregnancy, especially at the beginning, unusual nutritional desires may arise. It is not forbidden to follow them, unless pickles or chocolate cookies become your permanent food.
About bad habits
Also, although smoking is not food, it is worth mentioning it. If you did not quit smoking before pregnancy, you will have to quit. This is not an easy step, but the health of the unborn child will become a powerful incentive. After all, nicotine causes many problems: from miscarriages and prematurity to lag in intellectual development.
There are no uniform rules for the nutrition of a pregnant woman throughout pregnancy. Which food will be most useful depends on the duration of pregnancy.
I trimester
Folic acid is important in the formation of the neural tube of the embryo, on the basis of which the nervous system of the child is built. It is clear that this is a very responsible and important task. Doctors often prescribe folic acid preparations when planning pregnancy and in her first trimester. It follows that the diet in which a pregnant woman should include the products in which she is contained. Where can folic acid be found? These are legumes, spinach, cabbage, green onions, peas, lettuce, and beets.
But the stereotype that during pregnancy you should immediately eat for two is wrong. Indeed, in the first trimester, the baby weighs only a few grams! Of course, his tiny body does not need many calories. Therefore, excess food is likely to be converted to fat in the mother. This not only leads to problems with weight loss after childbirth, but is also not beneficial for the mother or the baby.
Nutrition for toxicosis
But some women find it difficult to eat even one serving of food. Toxication of pregnant women at this stage can be prevented by toxicosis. A familiar and even favorite dish can cause disgust, increased sensitivity to odors. Therefore, it is better to eat a little, but often. Reviews recommend sharing solid foods and drinks, that is, do not drink tea and compote immediately after eating. Food should be warm, but not hot. With aversion to food odors, you can generally eat it chilled. Nausea and occasionally vomiting are considered non-hazardous phenomena. But if vomiting persecutes the pregnant woman several times a day, the appetite disappears, and the weight decreases, this is an occasion to see a doctor and treatment. This condition can harm the mother and the embryo. Acid fruits such as citrus fruits and kiwi can relieve symptoms. But as already mentioned, in small quantities and if there is no allergy. Cucumbers, melon and watermelon contain a lot of fluids and nutrients. Most likely, they will also come in handy. Fermented milk products may be helpful. But everything fatty, fried and heavy is better to refuse. If someone in the family has the opportunity to cook, try to do this less often during toxicosis, so as not to inhale the smells of food that cause disgust.
II trimester
The kid is actively growing, his organs begin to work, and energy needs increase. Therefore, you can safely increase the calorie intake of a pregnant woman’s diet to 2200-2400 kcal and increase the amount of protein.
The need for calcium and vitamin D is increasing. They are important in the formation of the skeleton of the child and his nervous system. It is worth to go for dairy products, spinach, green onions, raisins, oatmeal, sea fish liver, butter and egg yolk.
With a lack of iron in the diet, anemia appears - the number of red blood cells and the level of hemoglobin decrease. The menu should include meat products, especially liver, eggs, radishes, bell peppers, buckwheat and oatmeal. Pomegranate can also increase hemoglobin if you are not allergic to it. Foods that contain large amounts of vitamin C will be beneficial. They help better absorb iron. These are dogrose, cranberries, black currants, prunes, apples.
Digestion problems
If constipation occurs, this is due to the growth of the uterus and the suppression of intestinal motility. But nutrition can also correct this problem. Vegetables and fruits should make up 2/3 of the diet, as they are rich in fiber, which stimulates peristalsis. Prunes, beets will help. But you do not need to reduce the consumption of meat and dairy products, reviews are advised. They contain substances indispensable for the future baby.
Another problem may be heartburn. In this case, it is better to eat in small portions, avoid salty, fatty and especially spicy.
III trimester
The growth of the fetus slows down, first of all there is a set of its weight. The activity of a pregnant woman is reduced, because with a large belly it is difficult to remain mobile. Therefore, the calorie content of food can be slightly reduced. After the 32nd week, you can reduce the intake of simple carbohydrates and animal fats. The emphasis should be on beneficial vitamins and minerals. For example, calcium. Therefore, in the diet should be present dairy products (preferably fermented milk), nuts, green vegetables and fruits, legumes and cereals. The diet of a pregnant woman is now especially important - the capacity of the stomach is too small to eat rarely and in large quantities, so you can not do without 5-6 meals.
One of the problems in late pregnancy is gestosis - late toxicosis. Unlike the early one, it is more dangerous. To avoid or reduce it, if it has already arisen, reviews recommend reducing the use of salt and liquid.
Catering
The state also takes care of the nutrition of pregnant and lactating women. In the dairy kitchen they give out food not only for children, but also for expectant mothers. Nutrition for pregnant women is provided for a period of at least twelve weeks. If the expectant mother is already registered in the antenatal clinic, the obstetrician-gynecologist writes her a medical report about the need for good nutrition. This usually includes fortified dairy and dairy products, cottage cheese, vitamin and mineral complexes, juices.