Pregnancy is a wonderful but very challenging time when a woman is responsible not only for themselves but also for the unborn child. She needs to remember that its power depends directly on the fetus and its development. What we need is, whether changing your diet? These questions bother many pregnant women.
Improper nutrition during pregnancy
Often expectant mothers, due to ignorance, lack of experience or other reasons, eat right. Common mistakes of pregnant women in this issue are:
- Insufficient or excessive quantity of food intake (both are harmful situations).
- The wrong ratio of essential components of nutrition.
- Poor quality products that uses a woman.
Why is improper nutrition during pregnancy are harmful? It causes problems such as late toxicosis, miscarriage (premature birth and miscarriages because of malnutrition, the placenta cannot develop normally), anemia, intrauterine growth retardation of the fetus.
Optimal nutrition for expectant mothers
Nutrition anyone, not just pregnant women, should contain a balance of proteins, fats, carbohydrates, mineral substances and fluids. Proteins are main building material, which is essential to the fetus. So pregnant have to eat meat, eggs, drink milk, but of course in moderation. Protein should be consumed at least 100-120 grams per day, half of them should be of animal origin. Better to give preference to lean meats and fish, dairy products, there is at least one egg a day.
The daily norm of carbohydrates for a pregnant woman – 350-400 g. it is Better to get them out of bran bread, cereals, vegetables, fruits, berries, and not from sugar, sweets and pastries.
Fat expectant mothers need to consume about 80 grams per day, including vegetable origin – 15-30 g. Useful is sunflower, olive, corn oil, can be consumed in limited amounts butter. But margarine, lard, substitute butter must be excluded from the diet of a pregnant woman.
The vitamins and nutrition
Vitamins are very important for pregnant women, they provide normal course of biochemical and physiological processes in the organism and the normal development of the fetus. Better to get them from healthy and nutritious food. Vitamin E regulates in utero development of the baby, it can be obtained from vegetable oils, liver, eggs, grains, legumes, nuts.
Vitamin C strengthens and stimulates the immune system, its a lot of citrus, black currant, kiwi, apples, bell peppers.
B vitamins strengthen the muscle fibers, they are necessary for the normal functioning of the nervous, digestive, cardiovascular system of the fetus. B vitamins are in rice, flour, liver, kidneys, heart, animals.
Vitamin a is essential for normal development of the placenta, it is in fruits and vegetables yellow, orange and red color (apricots, peaches, tomatoes, pumpkin, melon, carrots), and parsley, cabbage.
Vitamin D is important for the formation of bones and skeleton of the child. Its source fish, dairy products, eggs and sunlight.
How much fluid should a pregnant woman drink?
A common problem among pregnant women – the tendency to edema. That is why it is often interested in the question – how much fluid per day is possible and appropriate to drink? Doctors say that the daily rate of the fluid for a pregnant – 2-2,5 liters per day, with half of this amount must be ingested through food. Pure liquids expectant mother should drink 1-1. 2 liters a day, and if she has a tendency to edema – 700-800 ml (3-4 cups).
Today, more and more in the world talking about the importance of good and balanced diet. Healthy food prevents many diseases, and particularly it is important in pregnancy, when a woman is responsible not only for themselves but also for the fetus that develops inside of her.