Pregnancy Diet. Exactly. Pregnancy is a very important period in the life of a woman. If you are planning a child in the near future, it is worthwhile to prepare your body. It is especially important today when we have the food we have, often "enriched" with things that not only serve us, but on the contrary, may have bad consequences for our body. If so far you have not paid attention to what you throw in the shopping cart, it is worth changing it. Try to choose products with the shortest possible number of ingredients, if a component is difficult to say you try to look for a product that does not have ☺
Pregnancy is a small challenge for a woman's body, so it is worth to adequately advance the condition of your body. The diet of the future moms should be varied to provide all the necessary minerals and vitamins. When it comes to energy demand, it is worth remembering that it is not much greater than before pregnancy and rises only in the II and III trimesters of pregnancy by about 300 – 500 kcal per day. The exception is that women who have had a lot of underweight before becoming pregnant, then already in the I trimester, the caloric demand increases by approx. 150 kcal.
Diet in Pregnancy – nutrient requirements:
Protein – is the building material of fetal tissues and placenta and maternal blood proteins. During pregnancy, the demand for protein increases by about 10-20 grams per day, which is up to about 75-85 grams. In general ingestion of proteins as much as 60% should be protein of animal origin. Protein deficiency may result in a low birth weight of the child, there are also studies indicating the relationship between deficiencies of methionine (a type of amino acid exogenous, i.e., which must be delivered to the human body from the outside) and An increased risk of fetal neural tube defects, e.g. Spinal hernia or spina bifida.
Fats – they should represent approximately 30% of the energy delivered during the day. It is worth choosing vegetable fats (rapeseed, flaxseed, olive oil and to include in the diet marine fish, which will allow us to provide omega-3 acids, which are necessary for the proper development of the child's brain and vision organ. In addition, omega 3 fatty acids-help to eliminate postnatal depression, also prevent uterine contractions, thanks to them there is less likelihood of diabetes in pregnancy. They also facilitate the placental blood flow.
Carbohydrates – are the main source of energy – 50-70%. It is worth choosing products containing complex carbohydrates: groat of coarse milling, whole grains of bread, which are additionally a source of dietary fibre, this in turn improves intestinal peristalsis and prevents constipation, so frequent in pregnancy.
Vitamins and Minerals – regulate life processes, participate in cellular changes, affect the development of the fetus, increase the immunity of the body.
- Iron– it prevents a large extent of miscarriations, it is needed for the synthesis of hemoglobin. Pregnant women have an increased volume of blood so they need more iron. Iron also participates in tissue-breathing processes and in the normal functioning of the brain. Iron deficiency in pregnancy can cause infections in the urinary tract, low birth weight of the child and premature delivery. We find them among others; Legumes, beef, wholegrain products, vegetables. It is also worth taking vitamin C, as it will help to assimilate the iron, by our body.
- Folic acid– is much needed when producing cells, participates in the preservation of genetic material, in conveying the characteristics of hereditary cells. It is necessary for the proper functioning of the nervous system, with its involvement arise extremely important for mental equilibrium: serotonin and norepinephrine. It also improves the functioning of the digestive system.. If folic acid is taken, before pregnancy, it will reduce the likelihood of defects, diseases in the fetus (by up to 100 percent). The richest source of folic acid are green vegetables: spinach, broccoli, Brussels sprouts, kale, asparagus, lettuce, parsley) full grain cereals, bran, wheat germ, legumes: chickpeas, peas, beans, bean, soy) fruit Citrus: Bananas, oranges, liver, yeast. It is also found in groundnuts and almonds.
The acid should be taken at a dose of 0.4 mg per day.
- Iodine-This is the most important of the components of the thyroid hormone, which is responsible for metabolic regulation, differentiation and growth. Providing the body with the right amount of iodine is important in preventing miscarriages, stillbirths, as well as disorders of the child's psychosomatic development. Iodine we find m.in in fish (cod, halibut).
- Calcium– builds during pregnancy of the fetus bone. It also plays a major role in maintaining normal blood pressure (it can prevent the onset of pregnancy hypertension, preeclamping and premature delivery in the mother) and increases the body's resistance to the formation of colon cancers. During lactation, it helps to produce milk and replenish its supplies in the pregnant body. Calcium is found in: Milk products, low mineralised water. It is worth emphasizing that vitamin D intake is necessary for proper absorption of calcium.
- Zinc– This is one of the main constituents of enzymes that are involved in the metabolism of fats and proteins. It also plays a large role in the immune system and the hormonal economy. Studies have shown that a large deficiency of zinc at the time of embryonic formation leads to defects in its skeleton and central nervous system, promotes stillbirth, miscarriages, increased incidence of neonatal deaths, postnatal complications, contributes To prolong childbirth and develop uterine bleeding. The deficiency of this element can also cause transmission pregnancies, gestation hypertension, pre-eclampic condition, placental debonding, delayed or premature rupture of folic membranes. Its source is: fish, meat, cheese.
- Magnesium– an important function in bone mineralization and many metabolic processes, is important for the proper functioning of the circulatory system and nervous systems. If you consume enough magnesium, it will be beneficial for good digestion and important for the course of pregnancy (magnesium to some extent prevents premature delivery). Magnesium is contained in: Wholegrain products, seeds and nuts.
- Omega 3 Fatty Acids– Perform a very important function in the development of the nervous system, the whole retina of the eye. They affect the well-being of pregnant women during pregnancy and after childbirth. We find them in: Cod, salmon, halibucie, mackerel.
- Manganese– is responsible for regulating sex hormones and regulates ovulation. We find it in: Bran, mative, nuts.
- Vitamin C– it facilitates the absorption of other minerals. Vitamin C contains: citrus fruits, parsley.
- B Vitamins– play an important role in the course of ovulation and fertilization. It is also accompanied by the production of female sex hormones. We find them in: Egg yolgs, meat, dairy products, couturs, walnuts, green vegetables.
When trying for a child, it is worth to reach for antioxidants, ie vitamin E, C, beta-carotene and zinc and magnesium, as they increase the chance of conceiving a child, especially when the wine is on the side of a man. Vitamins C and E play a major role in preventing premature rupture of the foemembranes, and vitamin C is involved in the synthesis of collagen, which increases the resistance of foethe membranes to burst.
In the diet before you get pregnant, you should remember a few rules:
- We eliminate alcohol and cigarettes from the diet.
- We eat regularly 5-6 meals a day.
- We increase the amount of water to a minimum of 2 liters per day.
- Meals must be balanced and varied.
- We always choose medium-sized products.
- We take additional folic acid.
- We avoid processed foods and junk food.
- We reach for products rich in iron and vitamins.
Pregnancy Diet – Summary
During pregnancy, the most important elements in the diet are:
- Magnesium– it affects what birth weight the child will come into the world. It helps to eliminate premature childbirth and pre-eclampsia.
- Calcium- regulates the gestation pressure and creates bone density in the newborn
- Iron– Its shortages are very dangerous in pregnant women. They can lead to early childbirth, child anemia, low birth weight.
- Vitamin B1– Its deficiency can lead to delays in intrauting development (eggs, yeast, legumes, liver).
- Vitamin D– A deficiency of this vitamin can lead to a decrease in the bone density of the child (fish, yellow cheese, cow's milk, vegetable oils, fish).
- Vitamin A– its task is to prevent premature cracking of foemous membranes. It also has a major influence on the development of the immune system of the fetus (milk, butter, liver, fatty fish, tran).
- Vitamin B12– can prevent the urethral defects (offal, fish, cheese, eggs).
- Folic acid– also prevents the urethral defects and early miscarriations.
- Potassium– Its deficiency is associated with a risk of high blood pressure and is dangerous to the foetus (milk, meat, bread, rice).
A pregnant woman should take about 300 kcal/day more, from the second trimester than her daily needs. Pregnant women should include in their diet: sea fish, dairy products, vegetables, fruits, meat, groat, eggs, products of coarse milling, vegetable oils.
How to deal with morning nausea?
First of all, you should change your dietary habits. It is worth eating little but as often as possible. You should also remember to drink mineral water in larger quantities.
- You should reach for protein-rich products, as it regulates the work of the stomach.
- It is also possible to drink water with an admixture of ginger, as it affects the stomach as well.
- Drinking water with lemon soils the stomach and will add energy.
- Eating almond with peel, also helps in the morning Mdisos
- It is worth to drink also the crumperes of Mint.
- Intake of vitamin B6 may reduce nausea and should also be used for products rich in this vitamin.
- Avoid excessive odour.
- Movement and relaxation, also contribute to the reduction of nausea.
When you get tired of heartburn:
- Avoid chocolate, fatty foods, coffee, alcohol, mint
- Do not eat too acidic or spicy (limit tomatoes, citrus juices, vinegar, spicy peppers)
- Eat slowly, small and frequent meals
- Milk and dairy products can bring relief
- Do not eat before bedtime
- Do not sleep "flat" take an extra pillow.
The role of proper hydration during pregnancy
During pregnancy, water demand increases. Taking her small amounts, the bad will affect the woman. Good hydration of the body relieves gestation symptoms (dry skin, constipation, vomiting, nausea). Water should at this time be 60-80 percent, all of the liquid being drunk. In addition to it, you can drink herbal teas, milk, kefir or butter. Let's avoid only drinks containing a large amount of sugars, artificially coloured. Also, do not drink coffees, energizing drinks. A day should be taken from 2.5 to 3 liters of fluids per day. Women lactating up to 3.8 liters.
As important as the diet is relaxation and rest, try to avoid stress and sleep, but it does not mean that you should spend the whole pregnancy before the TV with the pilot in hand. The recreational movement in pregnancy is very advisable, it promotes the proper development of the child and childbirth (of course, if the pregnancy is correct!) but it's already a topic for another article.
Nutritionist, Mom, Kitten, lover of culinary travels. Advice on healthy eating is not just my profession, but also the passion I am willing to share with others.