Diet for pregnant woman

It is difficult to overestimate importance of correct, proper nutrition for pregnant woman. Useful substances derived from food should be enough not only to a future mother, but also baby.

First of all, we must make changes in a diet. Growing uterus begins to squeeze internal organs, including stomach and intestines, so a future mother should eat often and little. Switch from usual three meals a day for at least 5 meals, and even better if you eat 6-7 times a day.

Compared with usual diet, diet for pregnant woman should contain significantly more protein, vitamins and trace elements.

Proteins are basic “building blocks” needed for fetus. It is no accident, that even during Lent the Church makes an exception for pregnant women and allow them consuming meat, milk, eggs and other animal products. A future mother’s daily diet should consist of not less than 100 grams lean meat (including poultry) or fish, and milk and / or milk products, cheese, cottage cheese, eggs. Even if you are a convinced vegetarian - during pregnancy it is better to abandon these principles.

Vitamins provide normal course of biochemical and physiological processes in the body.
                                                                

During pregnancy it is particularly important to obtain sufficient quantities of following vitamins:

Vitamin E is vital to a future mother. It largely controls normal work of reproductive system. Major sources of vitamin E - crude oil, liver, eggs, cereals, legumes, nuts. Do not forget that vitamin E is fat-soluble, and for its full assimilation its products should be eaten with sour cream or vegetable oil.

Vitamin C stimulates immune system, boosts immune function. Foods rich in vitamin C: dogrose, citrus, black currant, kiwi, sea buckthorn, sweet pepper, green onions.

B vitamins are essential for normal functioning of nervous, digestive, cardiovascular systems. Many B vitamins are found in dry food and beer yeast, unrefined rice, flour, peas. Of animal products, its high content is marked in liver, kidneys and heart.

Vitamin A protects cells from the effects of toxic products and harmful radiation. It is very important for vision. Vitamin A is synthesized in the body from beta-carotene, which is contained in vegetables and fruits of yellow, orange and red colors (apricots, peaches, tomatoes, pumpkin, melon, and most of all - in an ordinary carrot), parsley, cabbage, especially color and Brussels.

Adequate level of folic acid in pregnant woman’s body is necessary for normal development of fetus nervous system. The source of folic acid is green (green onion, parsley, lettuce).

Minerals and trace elements are also necessary for normal fetal development. Let’s talk about the most important of them.

Calcium, phosphorus and magnesium - basic “building materials” for musculoskeletal system (bones and cartilage) of a child. With calcium deficiency during pregnancy, fetus will “grab” it from bones and teeth of his mother, which could result in softening of bones, their increased fragility and deformity, as well as dental caries.

Main “suppliers” of calcium - milk and milk products, cheese, nuts, green vegetables. A large amount of phosphorus is contained in fish, meat, eggs, unrefined grains, magnesium - in water-melons, cereals, nuts, vegetables.

Potassium and sodium play an important role in regulating water-salt balance of the organism. A large amount of potassium is found in raisins, spinach, peas, nuts and mushrooms. A major source of sodium is salt.

However, during pregnancy, the need for vitamins and microelements is so great, that even the most sustainable and rational nutrition often fails to prevent a shortage of these substances in a pregnant woman’s body. Therefore, during pregnancy, doctors recommend taking multivitamin preparations, which are now designed and produced in an enormous number.