Pregnancy - the perfect time to start eating right. Ukrainian Ministry of Health has published dietary recommendations for pregnant women. They shared the Acting Minister of Health Juliana Suprun on my page to Facebook. That it is necessary to have pregnant? What is better to exclude from the diet? And whether you need to use vitamins?
Most importantly, as emphasized Ulyana Suprun, the food is pregnant should be balanced and diverse. But the food itself is a little different in each trimester of pregnancy.
first trimester
According to Ministry of Health guidelines, in the first trimester when a woman due to hormonal changes would be desirable to unusual food, you can afford it. But only in moderation. The exception to this rule - too salty food, bitter food, because it can be dangerous, non-edible products, such as chalk. It is also recommended to limit sweet, not to gain weight. Fight easy toxicosis at this time to help a fractional power - every 2-3 hours, it is desirable to grind food.
The second and third trimester
In the second and third trimester - food should be more severe. The child grows up, and the load on the gastrointestinal tract increases: it may be constipation or heartburn. Ulyana Suprun advises pregnant women to limit consumption of sweets which is composed of tartrazine - These include colored fizzy and sugary drinks, meats, painted cream, chewing gum, gummy candy, caramel. Still need to limit canned food, strong black tea and strong coffee.
Healthy foods
Fruits and vegetables It recommends eating at all meals and as snacks. It is advisable to eat them fresh, as well as limit the use of too sweet fruit, too salty or refried vegetables. It is important to good wash fruits and vegetables before eating. Nepasterezirovanny not recommend drinking the juice.
whole grains it is very important to use pregnant. Carefully read the label to buy the product is valid from whole grains.
Products that contain fiber.Progesterone impairs intestinal motility, it can provoke constipation. It is therefore important to consume 20-35 grams of daily food with fiber, but not supplements.
Dairy advised to consume more than 500 ml per day, and cheese and yogurt may be used as a snack. Preference should be given to dairy products low in fat but not fat-free.
Meat - it is important to have, but limit consumption of processed meat products: sausages, sausages, pâtés, etc.
oily fish (Anchovy, salmon, trout, herring, mackerel) are one of the best sources of omega-3 in these grades low mercury content. Omega-3 is important for the formation of the fetus, as well as reduces the risk of premature birth. Try to eat such fish at least twice a week.
Eggs. The diet should be 1-2 eggs a day. They must be thermally processed. Raw eggs have dangerous.
pulse - a good source of nutrients, protein, fiber and amino acids. Bean and kale contain a lot of soluble fiber, it can cause bloating. If a pregnant they cause discomfort, do not need to force yourself to eat them.
Vitamins and Supplements
Is it necessary to receive a complex of vitamins or dietary supplements during pregnancy? It is important to remember - the excess of vitamins is no less dangerous than their deficits. A balanced diet before pregnancy and during it will help provide the body with all necessary nutrients. Therefore, the need for supplementation of vitamins and mineral supplements will not arise.
An exception - folic acid, which reduces the risk of the child's neural tube defect. Start taking folic acid before pregnancy is necessary - for 2-3 months, and receive up to 12 weeks. Despite the fact that folic acid can be obtained from food (nuts, liver, citrus fruits, dark green leafy vegetables), it is not enough for pregnant women, so take it further needed.
For pregnant women, it is also important to get enough vitamin D. Vitamin D - a substance that we create of cholesterol in the skin when exposed to ultraviolet light, or get a meal - oily fish, eggs. It is necessary for the formation of bones and teeth, calcium is involved in the proper metabolism, the immune and nervous systems. According to studies, vitamin D during pregnancy may reduce the risk of preterm delivery, also reduces the risk of high pressure in the mother and low birth weight. However, supplementation of this vitamin is not necessary. But pregnant women should be sure to walk every day in the afternoon and be active. Sunlight is sufficient for the formation of vitamin D.
Pregnant women is important to use a sufficient amount of iron and zinc. It is better to receive them with meat and fish, rather than using supplements - they may have side effects and can cause constipation.
Concerning other vitamins, There is ample evidence that they have additional health benefits. Vitamin A capsules can be dangerous. Eat orange and red fruits and vegetables with fat, such as vegetable oil with carrots, pumpkin and oil. In this case, there will be no risk of vitamin A deficiency or excess of it.
Supplementing with a multivitaminand mineral complexes can be substantiated, for example, in cases of pregnancy with high-risk pregnancies at repeated short intervals, or multiple pregnancies.
vitamins indeed prevent the birth of children with very low birth weight. At the same time, if the mother is well nourished and had no complications, extra vitamins may lead to the development of the fetus is too large, which is difficult to give birth without caesarean section. Therefore, the reception of any additional drugs - always consult a physician.
You will also be interested to know 5 light lunches that are sure to like pregnant women.
