Modern nutritionists do not recommend expectant mothers eat «for two». During pregnancy you need to follow a certain diet. Adhering to the principles of healthy eating, the woman will provide you and your baby everything needed and will not have problems with excessive weight gain.
Previously it was thought that the child in the womb himself is able to take from the mother all the necessary nutrients. To date, it has been proved that improper and insufficient nutrition in the pregnant woman’s body include powerful mechanisms of self-preservation, whose action is directed not to the benefit of the child. That is why it is so important to follow your own food while carrying the baby and diet.
A new organism develops consistently and at different stages of pregnancy he’s experiencing different needs in various nutrients and vitamins. For example, in the early stages to build the organs of the fetus. At this time, the expectant mother should include in your diet high protein foods. Daily her body should consume 1.5 g of protein per 1 kg of body weight. To foods rich in protein are lean meat, fish, milk and dairy products, buckwheat.
In the first trimester of pregnancy, the woman needs to intake sufficient amount of folic acid. Every day should eat foods rich in this vitamin. These include beans, lentils, green leafy vegetables, beef. To rectify the deficiency of vitamin C will help the consumption of citrus fruits, strawberries, papaya, broccoli, cauliflower, sweet pepper, kiwi, sesame seeds.
During pregnancy women often suffer from heartburn. To cope with it helps smaller meals. In this case, you need to eat often but in small portions. In the first half of day is better to eat food containing proteins and fats. In the second half of the day it is recommended to include in the diet cereals rich in complex carbohydrates, fruits, vegetables and other foods that are easy to digest.
In the first trimester of pregnancy, women often experience cravings for salty, sweet and sour dishes. Their use is permissible, but only in small quantities.
In the second trimester of pregnancy, a woman’s demand for nutrients increases. During this period, the intake of protein in her body should reach 2 g per 1 kg of body weight. It is recommended to eat plenty of iron-containing products and foods rich in vitamin B12.
In the third trimester the woman should eat more food uglevodosoderzhaschie. Very useful to eat crude vegetables and fruit. This facilitates the replenishment of glycogen in the liver and in smooth muscle of the uterus. In this period in the pregnant tissues can be trapped fluid that causes swelling and can even lead to toxemia. In the later stages of pregnancy you can not eat salty, spicy food.
In the first trimester caloric intake should be 1800 Kcal, the second — 2000-2200 Kcal and the third 2200-2400 kcal.
In the third trimester it is recommended that the transition to milk-vegetable diet. Meat and fish should be eaten no more than 2 times a week. Combine this food is best with raw vegetables and greens.
Throughout pregnancy it is advisable to reduce the consumption of beverages containing caffeine, and better to abandon them altogether. It is recommended to replace coffee and green tea, clean water without gas, herbal teas, natural juices. In the last trimester the amount of fluid should be reduced so as not to provoke the formation of edema. During pregnancy alcohol should be strictly prohibited.