To start eating right during pregnancy is necessary as early as possible. If You start to eat right before conception, then it will be a great start. Proper nutrition during pregnancy will help your baby to thrive and grow, and will support You in great shape.
Nutrition in the first trimester of pregnancy (1-13 weeks)
A woman's diet in early pregnancy does not differ from the food of the common man. There is a need only in the choice of quality and organic food. Still, some features of nutrition during these weeks you need to take into consideration.
A deficiency in folic acid. Deficiency of vitamin B9 (folic acid) may appear in 1 to 4 weeks after conception, depending on maternal nutrition and stock it in her body. This vitamin is especially important during the first trimester of pregnancy, because it is necessary for normal cell division, growth and development of all organs and tissues of the child, the special role it plays in shaping the main structures of the nervous system of the baby. Pregnant women lack of folic acid can manifest itself in fatigue, irritability and loss of appetite.The main sources of vitamin B9 are:
– Green onions;
– Egg yolk.
Increased calorie intake. Many women, after learning she was pregnant, having listened to the Council of grandmothers and mom, start eating for two. The intake of energy-dense foods in the early stages of pregnancy leads to overweight, which will not be easy to get rid of. Women need to understand that at this stage, the kid needs in energy are not large, and, therefore, all the "extra" will get You.
Struggling with morning sickness. Early preeclampsia (toxemia) usually occurs in the first trimester and is manifested in the morning in the form of illness, nausea, vomiting, loss of appetite. To reduce these unpleasant feelings, try not to get up immediately after waking up. Eat a cracker or app cookies, drink a glass of water without gas. During the day eat, preferably warm, every 2-3 hours in small portions so as not to overload the stomach. At one time it is better to eat or dense, or liquid dish, not combining them. Choose fruits, vegetables, baked, boiled and steamed dishes. From fried, smoked, spicy and canned foods should be abandoned. Keep in mind that vomiting leads to loss of minerals, including salt, so to completely abandon the moderately salted dishes with early preeclampsia is not worth it.
Food pregnant in the 2nd trimester (14-26 weeks)
During the second trimester of pregnancy in connection with active growth of the fetus and the beginning of the functioning of its organs (kidneys, intestines, liver, nervous system) the energy needs of the toddler increase, and correspondingly increase the energy needs of the pregnant woman's body of nutrients from food. So, the daily requirement of proteins increases to 80 g/day, and the energy value of the daily diet should gradually increase up to 2200-2400 calories.
Calcium and vitamin D. During the second trimester of pregnancy increases the need for these substances, because they are necessary for the proper development of the baby – the formation of his bones and teeth, nervous system, heart and muscles. A deficiency of calcium and vitamin D can lead to growth retardation of the fetus, and for my mom to turn into a tooth decay, osteoporosis, muscle pain and palpitations.
Some foods hinder the absorption of these substances in the body, these include: sweets, white bread, semolina, cocoa, fatty and salty food, sodas, so it is best to give up or reduce their consumption to a minimum.
But the use of products ,the main suppliers of these items must increase: all dairy products, spinach, green onions, raisins, oatmeal, liver, fish, butter, egg yolk.
Anemia. Most often, anemia is evident during the second trimester of pregnancy and is characterized by decrease in level of hemoglobin and number of erythrocytes, the expectant mother it is due to lack of dietary iron.
To avoid anemia, be sure to include in your diet is primarily meat products (especially liver), eggs, vegetables (radish, bell pepper), berries and fruits rich in vitamin C, which promotes better absorption of iron (rosehip, cranberry, blackcurrant, prunes, apples), cereals (buckwheat, oatmeal).
Constipation. Towards the middle of pregnancy, women may begin to experience difficulties with a chair. By reducing intestinal motility, growing uterus in her constipation. To cope with this problem will help foods rich in fiber fresh vegetables and fruits, which should be 2/3 of the daily diet. However, animal proteins contained in dairy products, fish and meat, this period is in any case impossible, as they are the building material for the body of the fetus.
Heartburn. Unpleasant burning sensation in the chest, nausea and bitter taste in mouth after eating – all signs of heartburn, which usually happens in pregnant women in the middle and second half of pregnancy. To avoid these unpleasant feelings can be, if you take food in small portions and to give up fatty, salty and spicy.
Prefer following dishes: cottage cheese, lean meats, dairy products. Dishes of grated carrots, cranberry, cranberries, seaweed, honeycomb and alkaline mineral water will help You cope with heartburn.
Nutrition in the 3rd trimester (27-42 weeks)
In the third trimester of pregnancy the growth rate of the fetus slows down, basically is his weight gain, but the expectant mother is not as active as before, so its power should not be so high in calories. Especially that transition, leading to a decrease in caloric intake must occur after 32 weeks of pregnancy, mainly by reducing the consumption of simple carbohydrates and animal fats.
The fasting days. The need for fasting days there constantly, as in everyday life and during pregnancy. Such days shall not be carried out 1-2 times per week and your diet should only contain yogurt, cottage cheese, apples. This day will allow the body to be cleansed, come in "tone" and prepare for the next day.
Late gestosis. This complication causes much more concern among physicians and requires constant monitoring and treatment. In that case, if You exhibited such a diagnosis or there is the slightest probability of its development, it is necessary to completely abandon salt or to minimize its use. Sweet, smoked, salted and fried foods also be banned.
A specific ban on any products during pregnancy does not exist. As the saying goes, if something is impossible, but very desirable, so it is possible! Of course, this does not mean that You can eat smoked sausages or pickles. Everything should be in moderation! Undoubtedly, to resist the piece of cake or fried chicken wings with mashed potatoes is not necessary, but it should happen only occasionally and in small quantities!
During pregnancy it is recommended to exclude from the diet of highly allergenic foods, especially for women, having ever a manifestation of a food Allergy.
Vegetarianism in pregnancy
If You belong to the category of vegetarians who do not eat not only meat but all animal products (e.g. milk and eggs), then You and especially Your child loses a huge amount of essential vitamins, minerals and amino acids. Besides, the calorie content of Your diet is minimized, which is not the norm for pregnancy. Therefore, a vegetarian is still recommended, at least during pregnancy, to revise views on their eating behavior, and thereby significantly reduce the probability of having a not very healthy baby.
How much calcium do you need when pregnant?
For consumption of adequate amounts of calcium during pregnancy: the U.S. Recommended daily allowance for calcium is 1000 mg per day for pregnant and lactating women, 18 years or older. In the USRDA for teenage girls up to 18 years is 1,300 mg of calcium a day.
How many grams of protein does a pregnant woman need?
Eat three to four servings of protein per day and you will be well on your way to proper nutrition for a healthy pregnancy and baby. (Your prenatal daily requirement of 65 grams-the equivalent of two cups of milk, 5 oz chicken breast and two cups of yogurt, for example.)