What does diet mean during pregnancy?
When it comes to diet during pregnancy, there is no mention of calorie restriction or trying to lose weight. Dieting to lose weight during pregnancy, iron, What is folic acid, what does it do? and other important nutrients such as vitamins and minerals, which can be dangerous for the mother and baby. Therefore, we recommend avoiding popular diets.
The4 most asked questionswe recommend during pregnancy mean fine-tuning their eating habits to ensure that they are adequately fed for the health of the mother and baby. Healthy eating during pregnancy is very important for your baby's growth and development. To get the vitamins you need, you should eat from various food groups, including fruits and vegetables, bread and cereals, protein sources and dairy products. Typically, you will need to consume an extra 300 calories per day.
It is always important to be able to eat a variety of foods during the day; make sure you and your baby get the nutrients they need.
Fruits and Vegetables: Fruits and vegetables contain many important nutrients, especially Vitamin C and folic acid. Pregnant women should take at least 70 mg of vitamin C per day. Vitamin C is found in fruits such as oranges, grapefruits and melons, and vegetables such as broccoli, tomatoes and brussels sprouts.
It is recommended to use 0.4 mg of folic acid per day to prevent neural tube defects. Dark green leafy vegetables are a very good source of folic acid. Other sources of folic acid include legumes and veal, such as black or lima beans, fritters. You should eat at least 2-4 servings of fruit and 4 or more servings of vegetables per day.
Breads and Cereals: The body's main source of energy comes from essential carbohydrates found in bread and cereals. Whole grains and enriched products provide important nutrients such as iron, B vitamins, fiber and even certain proteins. You can get the necessary amount of folic acid from whole grain breads and cereals. Depending on your weight and dietary requirements, you should consume from 6 to 10 servings of bread or cereals daily.
Protein: It contains meat, poultry, varieties of fish, eggs and beans, protein, B vitamins and iron, which are necessary during pregnancy. Your developing baby needs plenty of protein, especially in the second and third trimes. Iron helps transport oxygen to your growing baby and also carries oxygen to your muscles to avoid symptoms such as fatigue, weakness, irritability and depression.
About 27 mg of protein per day is recommended. Beef, chicken, lamb, liver, turkey and veal are good options. Recipe for fish in salt and some other seafood, within the rules, can be a good food option for pregnancy. Fish with a high level of mercury should be avoided. You should consume at least 3 servings of protein per day.
Dairy Products: At least 1000 mg of calcium per day is required to support pregnancy. Calcium, strong teeth and bones are necessary to create normal blood clotting and muscle and nerve function. If you do not consume enough calcium from your diet, your body will take calcium from your bones, as your developing baby needs a significant amount of calcium. This may increase the risk of osteoporosis in later life.
The best sources of calcium include milk, cheese, yogurt and Pancake with kefir. Green vegetables, seafood, beans and beans also contain calcium. You should consume at least 4 servings of dairy products per day.
Breakfast: Oatmeal, banana, 1 slice wholegrain toast, 2 teaspoons jam, 1 cup milk
Snack: 1 cup yogurt, grapes
Lunch: Cheese sandwich on turkey and wholegrain bread, baked potatoes, pears and 1 cup milk
Snack: Raw vegetables and a low-calorie dip sauce
Dinner: 150 grams of chicken, 1 cup brown rice, 1 cup vegetable dish, 1 cup milk
Snack: Fresh fruit or low-fat frozen yogurt
Sign up for free and be the first to get notified about new posts.