Expectant mothers are often recommended to eat “for two”. However, experts advise not to take this literally. Overindulgence in the “double norm” is just as harmful as undernourishment. Therefore, it is better to eat often, but in small portions. At the same time, give preference to those products that will be not only tasty, but also useful for both the expectant mother and the child.
In the diet of a pregnant woman, fresh fruits, vegetables, as well as protein, dairy and cereal products must be present without fail. What exactly?
Fruits and vegetables
The most useful vegetable during pregnancy is carrots. It contains carotene, when it enters the body, it turns into vitamin A, which is very beneficial for the health of a woman and her developing fetus. By the way, one raw carrot a day is an excellent prevention of anemia.
One raw carrot every day, and the doctor will praise his patient for her excellent hemoglobin levels. And this is an excellent prevention of anemia in pregnant women. Source: http://puziko.net/mozno-li/eda/ovoschi/morkov.html Puziko.Net © All about pregnancy and childbirth
For fruits, choose a banana. Despite its calorie content, experts recommend including it in the diet of expectant mothers. Most gynecologists believe that eating a banana during pregnancy is very beneficial. This is especially true for women who suffer from toxicosis. It is this fruit that can be their salvation. Banana pulp contains almost all the vitamins and minerals needed by a woman during pregnancy. Also, this fruit is rich in proteins and carbohydrates. Due to its mild odor, it is very well tolerated during a period when eating becomes a real torture for the expectant mother, and pungent odors cause new bouts of nausea.
Banana also contains elements useful for the fetus, such as zinc and potassium. Zinc helps in the formation of the child’s immune system, and potassium in the cardiovascular system.
And what about without apples. This fruit has a lot of iron, manganese, magnesium, phosphorus and potassium, which help the fetus to develop. Interestingly, five seeds of this fruit contain a daily amount of iodine.
Nutritionists recommend giving preference to coarse grains. Hercules is in the first place, it is considered a valuable source of folic acid. This acid is responsible for the growth and development of living tissues and organs, which is especially important at the stage of formation and growth of the embryo. Also, due to the content of useful vitamins and minerals, hercules contributes to the normal course of pregnancy. Second is brown rice. It contains amino acids that are essential for building cells. These cereals are digested by the body longer than others, so pregnant women maintain a feeling of satiety much longer than usual.
An important place in the diet of the future mother is occupied by dairy products. Cottage cheese is better to use fat-free or calcined. In low-fat cottage cheese, about 17% of protein is more than in some varieties of meat. Cheese and eggs are also useful. They contain B vitamins, zinc and selenium, which help develop the child’s cardiovascular system.
Don’t forget the fish. Especially sea. Such types of fish as salmon, sardines, trout, herring contain enough omega‑3 fatty acids, protein and phosphorus, which are necessary for the development of the baby’s brain.
Remember, during pregnancy it is better to give up red meat. It is high in cholesterol and unhealthy fats. Give preference to lean meats such as beef, turkey, and chicken breasts. They are rich in iron and healthy animal proteins.
With these products, it will be easy to create a correct and healthy diet. Dare! Double strength and energy to you and your baby!
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The opinion of the editors may not coincide with the opinion of the author of the article.