Such an important moment as carrying a new human being in your womb should be regulated by a proper diet and drinking regime. In addition, you need to pay attention to certain foods at a certain age. General principles of good nutrition have long been prescribed and well structured, it is important to know them and follow them as much as possible.
First, a pregnant woman can be considered as two people. But this does not mean that you should eat everything that comes to hand. But to eat better quality food – definitely worth it. If non-pregnant representative of the female sex of moderate height and average weight (60 kg) per day should receive about 1800-2000 kcal, then at the beginning of pregnancy should take 2500 kcal, by the end of the period will increase, and will be 2700-2900 kcal per day.
Secondly, you need to know everything that can cause uterine tone or any changes in the fetus, in order to eliminate these products from your life.
Thirdly, it is extremely important to follow the regimen of proper nutrition periods of fetal development. Since in the first weeks the circulatory system, internal organs and glands are formed, it is necessary to focus on the consumption of certain vitamins and minerals. Vitamin B9 is very important now, but you should not take a lot of calcium, because you will need it later. In the initial period, an overabundance of calcium can lead to a number of diseases up to transfer to the future little man of rare inherited diseases. And this is not a complete list, which could lead to a lack or excess of anything.
Fourth, you should not neglect the recommendations for good nutrition during pregnancy.
Possible consequences of neglecting nutrition
- Pregnancy failure (spontaneous abortion and premature birth);
- Anemia as a consequence of lack of iron, proteins, vitamins (B9 and B12);
- Premature detachment of the placenta – the fetus can die even at a time close to the time of birth;
- Infections and inflammations of internal organs;
- Late toxemia of pregnancy (gestosis) – a condition when sodium removes calcium from the body, caused by an increased intake of salt;
- Delayed fetal development;
- Reduced immunity in the child;
- Poor opening of the cervix, prolonged labor;
- Prolonged uterine contractions and scarring;
- Bleeding after delivery, reduced blood clotting;
- Underweight of the baby, prematurity;
- Encephalopathy.
A woman during pregnancy should receive a complete diet, which includes:
- Protein, fats and carbohydrates;
- Vitamins and minerals;
- Fluids.
Essential is the compatibility of vitamins and minerals – which should also be considered when calculating the amount of kcal, vitamins and minerals consumed.
Symptoms of Improper Diet in Expectant Mothers
How can you tell if something is wrong in a woman about to become a mother? By how she feels and what symptoms are present. This applies if:
- There is excessive hair loss, nails lose strength, the skin becomes dry (lack of iron, vitamin and protein);
- There are allergic rashes (do not eat a lot of allergens like lemon, orange, chocolate, some kinds of fish);
- Gastrointestinal problems in the form of constipation, heartburn and bloating begin, where the culprits are fatty, fried or too heavy for digestion food;
- Pregnant woman does not gain weight in the second and third trimesters. This is not the time to sit on a diet and you need to gain weight within the norm;
- Or on the contrary, the pregnant has excessive weight gain, which is also bad. On average, you need to add weight by 400 or 450 grams a week before 20 weeks of pregnancy, and further – no more than 300 or 350 grams. Often you want sweets, but you should limit yourself in this period;
- Nausea and vomiting, hunger during the whole day (because of an unbalanced diet and disruption of the regimen, it is now very important to follow a special diet that should not be disrupted);
- There are edemas due to excessive fluid intake, but salty, spicy and smoked foods provoke thirst.
Protein, Fats and Carbohydrates
The daily intake of the builder of new cells in the form of proteins, a woman carrying a child needs at least 100 g in the first half of pregnancy, and at least 120 g in the second half. Animal proteins – this is what you should pay attention to, because half of them will be of animal origin.
A pregnant woman should consume daily about 100-150 grams of lean meat or fish (make sure that everything is well-cooked). The menu also does not exclude milk and dairy products, which should be drunk about 0.5 liters.
Speaking of carbohydrates, it should be noted that the required amount of food should be counted up to 350 g per day during the first half of pregnancy. When it ends, this amount increases to 400 g. Of course, we are talking about complex carbohydrates, which can be found in cereals, wholemeal bread, vegetables, fruits and berries. But the intake of carbohydrates in the form of sugar, pastries, loaf, sweet juices and pasta should be limited. This is especially true for the second and third trimesters.
The ration of fats is determined at the rate of 80 g per day, of which 15-30 g of vegetable origin. This is olive, corn and sunflower oils, as well as butter and ghee. The quality of food products is the highest. In this period one should completely give up margarine, lard, and oil substitutes.
Minerals and trace elements
There are many jokes and anecdotes about how expectant mothers often want something so unusual – lots of pickles, for example. This is nothing more than the body’s cue about what the latter lacks. The need to chew chalk is a calcium deficiency, and pickles may be a sign of insufficient sodium intake.
Important minerals are calcium, phosphorus, magnesium, iron, sodium, and potassium.
The first three are important tissues for cell building, necessary in the second part of the baby’s carrying. Calcium is found in milk and dairy provisions, green vegetables, cheese and nuts. Seafood, meat dishes, eggs, unrefined cereals are all suppliers of phosphorus. And to enrich the body with magnesium, you should load up on cereals (oatmeal and buckwheat), beans, nuts, vegetables, and watermelon. Magnesium is essential for normal development of the fetus and not increasing uterine tone, so these products should be on the table of pregnant a priori. Valerian and motherwort (pills, not tincture) will also help with uterine tone.
A micronutrient such as iron is extremely necessary in the first and third trimester. The body needs 16-20 mg. The richest micronutrient is liver, meat, fish, poultry, grains, vegetables and egg yolk.
Potassium can be found in spinach, dried grapes, mushrooms, nuts, legumes. Sodium is nothing but table salt, but its consumption should be regulated, based on the body of the particular pregnant woman, and be coordinated with the doctor on the basis of tests.
Micronutrients are very important during pregnancy, so often doctors recommend, in addition to a balanced diet, to take a multivitamin complex.
Vitamins
Of the most important vitamins for pregnant women should be noted vitamin E, group B and especially B9 (folic acid), C, A, D.
Vitamin E is important at the very beginning – during the planning period of pregnancy – 0.15 grams is the necessary daily norm. Its content is rich in vegetable oils. In addition, eggs, liver, cereals, nuts and legumes also. It is well compatible with fats.
B vitamins will be important during the second half of pregnancy. Among them, B9 (folic acid) should be mentioned, which must be taken even during the planning of pregnancy, because its deficiency can have an extremely negative impact on the development of the fetus. The daily dose is 0.4-0.9 mg per day. In the second trimester, the dose should be reduced and recalled again in the third trimester. The vitamin is absorbed by the body only in half. You can put a lot on Brussels sprouts, legumes, chicken and beef liver, and whole grain flour.
The body requires about 0.1-02 grams of vitamin C per day. It can be found in citrus fruits, rose hips, black currants, kiwi, sweet peppers, green onions and sea buckthorn.
Norma intake of vitamin A is 0.25 g. Usually it begins to take at the very first stage, when the mother-to-be only begins to think about the future of the child (3 months before). Retinol can be found in orange and red fruits and vegetables (tomatoes, peaches, carrots, apricots, melon, pumpkin), as well as in cabbage. Combine with fats for better absorption.
Vitamin D will be important in the second half of pregnancy. It is absorbed along with calcium. Usually this vitamin is enough, as the mother-to-be gets the vitamin from the necessary products. The main sources are cheeses, cereals, oily fish and butter.