Happiness, expectation, anticipation, and even fear – all these feelings accompany pregnant women. It is very important to stay sane and remember about the responsibility for your and your baby’s health. Being pregnant you should maintain a healthy lifestyle. And proper nutrition is an important part of it.
Proper nutrition during pregnancy is essential because the health and development of the child depend on what the woman eats. In addition, many products have the most harmful effect on the state and development of the child and the mother’s health as well. These products, of course, must be abandoned. It makes sense to take into account one important feature: proper nutrition in early pregnancy will slightly differ from the diet of pregnant women in the last weeks.
At the early stages, all important systems of the body start to be formed. Therefore, at the early stages of pregnancy, pregnant should get enough minerals, vitamins, and so on.
In the second trimester, you should get enough protein since now the child and his internal organs begin to grow. That is why he needs protein for growth.
Nutrition in the third trimester of pregnancy includes vitamins and minerals that are essential for the development of the internal systems of the body of the child, especially calcium for bone growth and the development of the nervous system.
As you can see, there are some differences between the recommendations on nutrition for a certain period of pregnancy. However, there are, of course, general rules for proper nutrition during pregnancy.
General Principles of Proper Nutrition During Pregnancy
First of all, you should remember one simple thing: after a meal, you should feel a slight hunger and do not overeat. So you should eat less but more often. The ideal option is to eat 5-6 times a day. The last meal should be 3 hours before bedtime. If hunger is unbearable, you can drink a glass of milk or yogurt, eat an apple or pear.
Proper nutrition during pregnancy can not include any fried, pickled, or smoked foods. It will be more useful to eat steamed, boiled, stewed or baked foods. Food for pregnant women should be fresh and without any preservatives, salt, and so on.
Obviously, canned foods, sausages, and other long-term products must be under strict control.
Of course, it is recommended to avoid fast food. However, if there is a choice – to stay hungry or eat something like that, it is better to choose the latter. A pregnant woman shouldn’t starve. So in order not to have such a choice, you should always have some fruit or sandwiches.
To keep the balance between such essential components like proteins, fats, carbohydrates, vitamins, and minerals is also very important.
Foods for Pregnancy
Let’s talk about products you need to eat in order to provide the baby with all necessary nutrients:
One egg has only 90 calories, it contains 12 vitamins and minerals, a lot of protein, which is essential for pregnancy. Eggs are rich in choline, which contributes to the growth of the child’s brain. It is better to consume boiled eggs.
Natural yogurt is an excellent source of protein, especially Greek yogurt. Any yogurt is rich in calcium, which is essential for pregnant women.
Meat is an excellent source of high-quality protein. Buying red meat, choose the pieces 95-98% free of fat.
Do not eat hot dogs and cold cuts because there is a small risk of transmitting bacteria and parasites to the child.
What Nuts are Useful for Pregnant Women?
Almonds, like walnuts, contain useful unsaturated fats. Almonds contain omega-3 fatty acids. Do not eat raw almonds since they may be contaminated with salmonella or other bacteria. 30 g of almonds contain about 6 g of protein.
Peanuts contain beneficial unsaturated fats. 30 g of peanuts will provide you with 7 grams of protein.
Peanuts can cause allergies. Consult your doctor before eating peanuts during pregnancy.
In addition to walnuts, almonds, and peanuts during pregnancy, it is recommended to eat hazelnuts, pecans, and pistachios.
Useful Fruit For Pregnant Women
Avocado is one of the fruits that are rich in folic acid. During pregnancy, you need to use a lot of folic acids.
This fruit is not only delicious but also beneficial. Mango improves digestion and contains vitamins A and C, which are useful for pregnant women.
Many women find that eating grapes is unsafe. However, grapes are rich in vitamin A, which improves metabolism. Grape also contains folate, potassium, phosphorus, magnesium, sodium.
Women often eat lemon to improve digestion and get rid of nausea and morning sickness during pregnancy. Lemon cleanses the body and removes toxins.
Constipation is a common problem during pregnancy. In order to facilitate bowel movement and cleanse the body, eat bananas.
Berries are rich in antioxidants and are considered to be one of the most useful products. Eat raspberries, strawberries, currants, cherries, and other berries during pregnancy.
Apples and oranges
These are very healthy fruits, rich in important vitamins.
What Fish is Beneficial for Pregnant Women?
Seafood is an excellent source of protein, iron, and zinc, it is very important for the development and growth of the fetus. Omega-3 fatty acids can promote the development of the child’s brain.
But some types of fish can contain a lot of mercury. For adults, it is not dangerous, but if you are pregnant or plan to become pregnant, mercury accumulated in the body can harm the developing brain and nervous system of the child.
Eat fish that is low in mercury and rich in omega-3 fatty acids:
Other safe types of fish and seafood are shrimp, pollock, and catfish. You can eat tuna no more than 170 g per week. Keep in mind that canned tuna is generally safe but the mercury levels in different cans may vary.
Remember, you should avoid eating raw fish, sushi, smoked fish.
Born in Belarus, 1985, a pedagogue and family psychologist, mother. Taking part in procedures of social adaptation of the foster children in new families. Since 2015 is a chief editor of the motherhow.com project, selecting the best and up-to-date material for those, who are planning, expecting, and already having babies.