FOOD DURING PREGNANCY
Being in this wonderful position, women should eat well, consuming enough protein, healthy fats (nuts, fish, dairy products) and carbohydrates (cereals, potatoes, beans). A well-balanced diet will make you feel great and help to give birth to a healthy baby.
Since the moment of conception, a special program starts – a new organism develops sequentially, almost up to an hour. For example, on the 18th day the nervous system begins to form, from 25th to 35th – the heart, 23 – 38 – hands and feet. For each period mother should eat properly chosen food.
In the first trimester of pregnancy major organs and systems begin to form – the brain, spine, heart, blood circulation, put the emphasis on proteins. The daily rate of protein for a woman must be at least 1.5 g per 1 kg of body weight. It is important to avoid a deficiency of folic acid, zinc, copper and selenium. These elements reduce the risk of birth defects. Vitamins C and B help to reduce morning sickness. Iodine and cobalt help to maintain wellness and are involved in the formation of thyroid in the body of a baby.
In the second trimester appetite usually increases: child and placenta grow and require more nutrients. At this time it is necessary to increase the amount of protein – 2 g per 1 kg of body weight. Mother needs more vitamins and such trace elements as iron, vitamin B12 and folic acid. Calcium, phosphorus, vitamins A and D take part in the formation of bone, skin, mucous membranes and eyes of the baby. Chromium, zinc and B vitamins help to control weight and reduce the risk of diabetes during pregnancy.
In the third trimester in the body of mother and baby fat depots (adipose tissues needed during labor and lactation) are formed. Mother should consume more carbohydrates: they replenish glycogen stores in the liver and muscles of the body, as well as in the placenta and the uterine muscles.
Recommended products: vegetables, fruits, berries, meat, liver, fish, poultry, eggs, milk, yogurt, low-fat cottage cheese, mild cheese, cereals and bread from whole-wheat flour, nuts, butter, olive oil, flaxseed oil.
Avoid: sugar, pastries, white bread – these products violate metabolism, provoke allergies, obesity in women and newborns. Sausages, smoked meat and canned fish – the main sources of nitrite. Alcohol is strictly forbidden.
Eat 5-6 times a day every 2-3 hours. The portions should be small, do not overload the gastrointestinal tract.