Nutrition during pregnancy

When making the right diet during pregnancy, do not go to extremes. Harmful as "eating for two", so worry about the usefulness of each piece of food sent to the mouth. An ideal diet does not exist. It is important during pregnancy simply to include in the menu healthy, fresh products, combining protein with "complex" carbohydrates, fiber, vitamins, healthy fats and minerals.

The presence in the menu of vitamins of group B, A, C, D and E, as well as minerals - iron, zinc, calcium - is mandatory.

The best sources of nutrients during pregnancy are:

1. Bananas

There are many substances in the fruit that can benefit both mothers and children. With calories almost 90 kcal( in 100 grams), bananas are saturated with potassium( 360 mg), vitamin A( 64 μg), vitamin C( 9 mg), magnesium( 27 mg), calcium( 5 mg).

Pyridoxine, contained in fruits, is necessary for the development of the nervous system and the brain of the baby. Vitamin B6 and the mother's body help, relieving attacks of nausea, and contributing to the production of red blood cells and antibodies.

Among other things, bananas are tasty, quickly saturate, improve mood. By combining a banana with oatmeal, or placing a few slices of fruit on a toast from whole grain bread, oiled with almond oil, you can get the perfect snack product.

2. Lentils

The plant is rich in iron, protein and vitamins - all necessary substances for the body of a pregnant woman.

There is also folic acid in the lentil. The intake of this water-soluble vitamin is important before and during the early stages of pregnancy. The substance minimizes the risk of congenital pathologies.

3. Beans

Another great source of protein of vegetable origin. Protein is especially important for the development of the fetus in the second and third trimesters.

There are in the legume and folic acid, magnesium, manganese. It provides beans and about 15% of the daily norm of iron.

Help dishes from legumes to cope with a constantly haunting hunger. This is a food that has a low glycemic index, which means it is digested more slowly. At the same time, the sugar level remains stable, as well as the energy level, there are no sharp changes from hyperactivity to apathy.

This diet reduces the likelihood of a child receiving abnormally high weight, not only at the time of delivery, but also in the future.

4. Avocado

The fruit supports the heart by supplying monounsaturated fats to the body. In addition, this group of fatty acids increases the chances of success in IVF.Women who underwent this procedure, it is advisable not only to include in the menu of avocados, but also to adhere to the Mediterranean diet.

There are in avocados and a quarter of a daily dose of vitamins C and B6, a third - a necessary portion of folic acid and tocopherol.

5.

salmon Although some seafood may be hazardous during pregnancy( due to the presence of mercury in them), salmon grown in a natural environment will be an acceptable food.

In the fish of this variety there is a lot of protein, iron, zinc, omega-3 acids, which improve the child's neurodevelopment.

6. Oatmeal

In addition to filling with folic acid and iron, the product is valuable in improving digestion, which is important for pregnant women, often suffering from constipation.

The cause of a malfunction in the digestive tract may be a lack of fiber in the diet. Oatmeal is saturated with useful fibers, and adding linseed and blueberries to cereal, the amount of fiber can be doubled.

7. Almond

The almond seed contains the same required set of minerals and vitamins as in the products listed above.

The product is allocated with a high concentration of vitamin E, necessary for the production of red blood cells. Moreover, pregnant women are safer to receive this vitamin naturally, and not from bioadditives.

8. Water

It can not be taken to food, but water is an essential part of this list. Often that it is necessary to consume enough pure liquid, forget. Meanwhile, dehydration for pregnant women can have disastrous consequences: loss of amniotic fluid can cause congenital malformations in the fetus.

Lack of water causes muscle spasms and increases pain in labor.

Check with your doctor how much clean water you need to consume daily, and adhere to this rule.

9. Greek yoghurt

The decisive argument in favor of including this type of yogurt in the menu is the fact that it contains twice as much protein as normal.

A small portion( within 100 grams) a third of the daily norm will provide the body with protein and calcium.

10. Probiotics and fermented products of

Both the first and second will help to improve the intestinal microflora, which will have a beneficial effect on digestion, facilitating the condition with constipation. Such help is simply necessary, because during pregnancy the organism undergoes hormonal changes in each trimester, which is reflected in the growth of intestinal bacteria.

Maintaining the optimal state of the flora of the intestine is beneficial for the child - during this period, his health is included, including the state of the digestive system.

In addition to the probiotic yogurt, it is possible to use kimchi, a tea mushroom drink, sauerkraut, pickles.

11.

Batate During pregnancy and during breastfeeding, it is important for the health of the fetus and newborn to receive the necessary amount of vitamin A( especially for normal formation and development of the lungs).

The batat contains a carotenoid and an antioxidant( beta-carotene), which when converted into the body is converted to vitamin A. This substance has an interesting feature - an overdose is impossible, the body will absorb exactly as much vitamin as needed.

Sweet potatoes are better baked, thermal treatment increases the concentration of beta-carotene. You can find a vitamin in carrots, pumpkins, apricots.

12. Spinach

Despite the fact that the plant does not have the usual orange-rich color for fruits and vegetables rich in vitamin A, it also contains orange. There are iron, calcium and folic acid in spinach.

Calcium is important for strength of teeth, functioning of the circulatory, muscular and nervous system.

Spinach, like sweet potato, also gives better its nutrients after heat treatment( it can be boiled, stewed or baked with other vegetables).

13. Sweet pepper

Crispy, juicy fruit contains a daily dose of vitamin C, which contributes to the formation of a healthy placenta and the normal development of the fetus.

When the mother's body experiences a deficiency of this vitamin, the child's brain can suffer from irreversible changes.

14. Lean meat

A good source of protein( chicken breast, turkey, lean veal, beef), helping to stabilize the level of sugar.

Deliver these foods to the body and the iron needed to prevent anemia. Lack of mineral increases susceptibility to infections and provokes fatigue. This increases the risk of premature birth, the child is not gaining weight. Strengthens iron and nerve connections in the brain of the newborn.

Make a menu, including in the diet of the listed products and the body of the mother and baby will receive all the substances necessary for the normal course of pregnancy.

If you have allergies or food intolerance to certain types of foods, do not forget to adjust the changes in the diet with your doctor.