Diet During Pregnancy || Food for Pregnant Women
Proper nutrition of a pregnant woman is the key to a child's health
The problem of healthy Diet During Pregnancy or Food for Pregnant Woman remains relevant not only for obstetricians and gynecologists. Sometimes aunts and grandmothers advise to "eat for two", but you should not do this: just choose better, fresher food.
Rational nutrition is one of the most important conditions for a favorable course of pregnancy, childbirth, and fetal development. It plays an important role in the prevention of anemia, delayed fetal development, and birth defects.
Diet During Pregnancy should not be monotonous or consist of unusual products, as this can lead to loss of appetite, which significantly affects the absorption of food. For this reason, it is important that the dish is tasty. If the concentration of minerals, vitamins and other elements in the mother's body is insufficient, the fetus will experience their deficiency.
During pregnancy, the total weight gain of a woman is 8-12 kg. These indicators are individual for each pregnant woman, but it is important to monitor your weight. Excessive or insufficient weight of a woman can lead to abnormalities in the development of the fetus. In the second half of pregnancy, a woman's weight gain should not exceed 250-300 times a week. An increase in the body weight of a pregnant woman occurs due to the growth of the fetus (3.5 kg), the placenta (650 g), an increase in the weight of the uterus (970 g), amniotic fluid (800 g), mammary glands (400-700 g), an increase in the volume of circulating blood (1450 ml), extracellular fluid (1480 g), adipose tissue (2360 g).
The First Half of Pregnancy: Nutiritional Features OR Diet During Pregnancy:-
In the first half, a woman's Diet During Pregnancy should not differ significantly from her diet before pregnancy. In the first 12 weeks of pregnancy, it is important to have enough proteins, vitamins, and minerals in the pregnant woman's body.
Starting from the early stages and during the first half of pregnancy, the caloric content of the daily diet (depending on the woman's height and body weight) should correspond to 2000-3000 kcal. The daily diet of the first trimester of pregnancy should include: 110 grams of fat, 75 grams of fat and 350 carbohydrates, with a total calorie content of 2500-2700 kcal.
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The main source of protein is cooked meat. Poultry, fish, eggs, legumes, nuts, and seeds are also rich sources of protein. Every day you need to eat cheese, sour cream, cottage cheese, milk. 50% of the total amount of proteins should be proteins of animal origin. Proteins are used almost exclusively for the formation of fetal tissues. Out of every three grams of protein eaten by a pregnant woman, one gram is used to build the tissues of the fetus.
Fats also serve as a source of energy, participate in the formation of prostaglandins - substances that affect the work of the cardiovascular system, digestive system, and reproductive activity. Most fats are found in vegetable oils. A pregnant woman's diet or Food for Pregnant Women should contain 40% vegetable fats. From animal fats, cow butter is recommended.
Carbohydrates are the main source of energy in the body, used in metabolism. With a lack of carbohydrates, proteins begin to be used as a source of energy. Consequently, less of them reaches the fetus, its development deteriorates, the body's resistance decreases, and the work of the nervous system deteriorates. Carbohydrates are obtained from foods rich in fiber: bread, fruits, vegetables. The amount of sugar in the diet should be 40-50 grams per day.
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In this period, the most rational mode of four meals a day.
Sample menu of Food for Pregnant Women in the first half of pregnancy: -
The First Breakfast (900 - 30% of the daily ration): milk porridge with butter or boiled egg (scrambled eggs), bread with butter and cheese, tea or coffee with milk.
Between Meals: fresh vegetables and fruits, light dairy desserts, kefir, yogurt.
NUTRITION IN THE 2ND AND 3RD HALF OF PREGNANCY:-
In the 2nd and 3rd trimesters of pregnancy, the daily diet should be approximately 2,800-3,000 kcal per day and include: 120 grams of fat, 85 grams of fat, and 400 carbohydrates. At this time, overeating should not be allowed, the amount of food eaten should be monitored. It is necessary to eat 5-6 times a day. Foods rich in proteins cause an increase in metabolism, remain in the stomach for a long time, and increase the tone of the nervous system. In this regard, meat, fish, cereals should be part of the breakfast and lunch menu.
It is recommended to eat dairy products for dinner. The share of milk and lactic acid products should be 0.8-1 l. This amount is able to provide the body of a pregnant woman with phosphorus and calcium. It is recommended to replace butter with sour cream.
Protein is found in products of animal and plant origin. The diet or Food for Pregnant Women should include 60% of protein of animal origin (fish, meat - 30%, dairy products - 25%, eggs - 5%) and 40% - of plant origin (bread, cereals, vegetables, fruits). It is better to use meat and fish dishes in combination with sweet and sour sauces. The amount of lean meat per day should be approximately - 120 - 200 g, fish - 150 - 260 g (up to 2 grams of protein and 1.5 g of fat per 1 kg of body weight, and up to 2 grams of calcium per day). It is better to consume animal proteins in the first half of the day, and dairy products in the afternoon. Milk, kefir, cottage cheese, mild cheese, boiled lean meat, fish contain complete, easily digestible proteins, essential amino acids, which are in optimal ratios.
You don't need to fry anything: meat and fish are better digested in a grated form (meatballs, meatballs, pates, souffles). Eggs contain balanced amino acids, cholesterol, lecithin. These substances are necessary for the normal functioning of cells, assimilation of fat-soluble vitamins A, D, E, K, prevention of liver and nervous system disorders.
Consumption of vegetable fats (sunflower, olive, corn oil) containing unsaturated fatty acids and vitamin E is recommended up to 40% (25-30 g) of their total amount. There should be a preventive dose of omega-3 fatty acids (1-2 g a day - linseed oil, sea fish, walnuts), which are responsible for the normal formation of the child's brain and have anti-inflammatory properties. Of the animal fats, butter and sour cream are preferred. Refractory lamb and beef lard, as well as some other types of animal fats and margarine are excluded from the diet.
Fats protect cells from viruses and bacteria, inflammation. and mutations, help absorb vitamins A, D, E, calcium and magnesium. In their composition, they contain phospholipids and lecithin, which are responsible for the correct formation of the child's nervous system.
The need for carbohydrates (350-450 g) is met by foods rich in fiber, vitamins, mineral salts, trace elements (wholemeal bread, vegetables, fruits, berries, honey, cereals).
During pregnancy, 80% of women experience constipation and diarrhea. The main causes of digestion deterioration during pregnancy are dysbacteriosis, compression of the abdominal organs due to the increase in the size of the pregnant uterus, and the action of the pregnancy hormone progesterone. Laxatives should not be used when constipation occurs. This problem should be solved only with the help of diet. Food for Pregnant Women are recommended to drink sour milk (200 ml) at night, eat fruits and raw (stewed, baked) vegetables (carrots, prunes, apples) and juices from them on an empty stomach in the morning, and have breakfast 20-30 minutes later. Daily consumption of 30 grams (2 teaspoons) of bran will help the intestines to get rid of all the excess. Taking one glass of boiled water on an empty stomach also contributes to normal stool.
From the 32nd week of pregnancy, a woman's physical activity decreases, and the caloric content of food must be reduced, but not at the expense of protein. Reducing the caloric content of food due to protein leads to asthenia of the woman, hypotrophy of the fetus and delay in intrauterine development of the fetus.
Dishes containing extractive substances (broths, spices, smoked meats), salty and spicy food (pepper, mustard, vinegar, horseradish) should be excluded. The intake of table salt is limited to 6 grams per day.
Fluid intake (water, soups, compotes, tea) is not limited. For each kilogram of body weight, 40 ml of liquid should be consumed per day. This does not mean that every day you need to drink 2.5-3 liters of water in its pure form. We get half of this volume of liquid with food, vegetables, and fruits, which consist of 80–95% water. Juices (apple, plum, tomato), compotes from dried fruits and jelly from fresh frozen berries are recommended. The amount of sugar should not exceed 40-50 grams per day. It can be replaced with bee honey (at the rate of 1.25 g of honey instead of 1 g of sugar) in the Diet During Pregnancy.
About 50% of diseases develop due to a lack of water in the body, including joint inflammation, kidney stones, skin peeling, and others. Lack of fluid contributes to premature birth, so it is necessary to ensure its sufficient intake with food and drinking water. The lack of fluid is indicated by the pronounced smell of morning urine, the unbearable smell of sweat, a feeling of fatigue, irritability, loss of working capacity, headache and muscle spasms.
Special Restrictions on Diet During Pregnancy:-
In the second half of pregnancy, it is especially important to limit as much sweets, products containing tartrazine (colored carbonated and sweet drinks, smoked products, colored creams, chewing gum and chewing candies, caramel), hot sauces, spices and seasonings, horseradish, pepper, mustard, canned food , vinegar, strong black tea and strong coffee. The use of alcoholic beverages, beer, vinegar, and smoking is strictly prohibited due to their rapid penetration through the placenta and negative impact on the formation of the fetus. Each cigarette makes its "contribution" to the development of fetal hypotrophy. The more cigarettes, the stronger the hypotrophy.
Drinking strong coffee and tea can have a negative effect on the health of the fetus, it causes stress, and caffeine causes significant changes in its functioning, the development of addiction. The relationship between coffee consumption and low birth weight and miscarriage cases was also revealed. You should stop drinking coffee or strong tea gradually, not suddenly. Abruptly stopping the supply of these substances causes negative consequences, causes the emergence of a stressful state. In addition, tea and coffee have a diuretic effect, so you cannot put an "equals" sign between a glass of water and a glass of tea. Drinking tea that is not strongly brewed is quite acceptable. You need to drink plain clean or filtered water.
Vitamins are Essential Nutrients for Food for Pregnant Women:-
Vitamin molecules play the same role in all forms of life. It should be borne in mind that nicotinic acid, vitamin D, biotin, vitamin K, folic acid are synthesized in insufficient quantities and a person must receive them with food.
Vitamins have exceptionally high biological activity and are needed by the body in very small amounts (from a few micrograms to tens of milligrams). Unlike other essential nutrients (essential amino acids, polyunsaturated fatty acids), vitamins are not a building material or a source of energy and participate in metabolism mainly as biocatalysts and regulators.
The need for vitamins in pregnant women increases by 2 times and is satisfied by products of vegetable and animal origin (wholemeal bread, cereals, vegetables, legumes, berries, fruits, meat, dairy products).
Meat and meat products are an important source of vitamin B1, B2, B6, B12; milk and dairy products supply the body with vitamins: A (up to 50% of the daily requirement), vitamin B2, vegetable oils (vitamin E), animal fats (vitamins A, D).
Foods rich in vitamin A are eggs, beef liver and cod liver, and red, yellow, orange, green vegetables and fruits are rich in carotene.
Fresh vegetables, fruits, and natural juices are a source of vitamins C, K, carotenoids, and folic acid. In addition, the bioavailability of various vitamins from various products ranges from 5 to 80% of their total content. The cause of hypovitaminosis is the high consumption of refined, but vitamin-poor food products (white bread, pasta and confectionery, sugar), irrational nutrition (national characteristics, religious prohibitions, vegetarianism, diets, monotony in the choice of products).
Additional intake of 400 μg of folic acid (folate) include in Food for Pregnant Women, reduces the frequency of premature babies by 50%, the occurrence of neural tube defects to a minimum, the frequency of heart and blood vessel anomalies by 2 times, urinary system, limbs and esophagus by 4-5 times. The maximum amount of it is contained in beans, beans, peas, lentils, but in order for these products to be well absorbed, they need to be pre-soaked, boiled well and consumed in a mashed form.
Iron during pregnancy requires 120-150 mg per day. Food sources of iron are meat and liver. But if hemoglobin is less than 100 g/l, it is necessary to take iron preparations.
Iodine deficiency leads to a violation of the formation of thyroid hormones and causes a violation of its formation in the fetus, and a decrease in its function subsequently leads to dementia. Therefore, additional intake of multivitamins, trace elements and minerals is necessary.
Calcium is responsible for the formation of the child's skeleton, the condition of his bones and teeth. A pregnant woman gets it from milk, fermented milk products and fish. The daily need for calcium is 1200 mg.
Multivitamins should be taken throughout pregnancy, and both spouses should start taking them a few months before the planned conception of the child.
A properly selected Diet During Pregnancy will help you bear and give birth to a healthy and strong child. Unbalanced nutrition is associated with defects in the cellular immunity system (insufficiency of phagocytic cells and T-lymphocytes), with a low level of formed antibodies to viruses, and hypovitaminosis leads to impaired differentiation of lymphocytes, inhibition of DNA and protein synthesis in the child's lymphoid apparatus, and subsequently contributes to the manifestation in a child with immunodeficiency conditions.
Rational Nutrition of a Nursing Mother:-
Rational nutrition is important for a nursing mother, as a child receives substances necessary for its development with mother's milk. Their first breakfast should be hearty, the second should be light, lunch should be plentiful, and dinner should not be too burdensome. The energy value of the diet should be 3500-4000 kcal, protein -130 g, fat -130 g, carbohydrates -500 g per day. This need can be satisfied with the daily intake of 50 gsyru, 180 -200 gmyasa, 50 gmasla, 20 gsyru, 3 glasses of milk, 1 egg, 500 ghliba, 800 gsyru vegetables (fruits, greens, berries for the purpose of vitaminizing the body), 25 - 30 grams of vegetable oil.
Liquid consumption should be no more than two liters per day, including milk, tea, soups. To increase the secretion of milk, it is recommended to consume a small amount of easily digestible carbohydrates - fruits, berries, sweet tea with honey - 30 minutes before feeding.
A sample of the daily menu of a pregnant woman in the second half of pregnancy, while breastfeeding:
Between Meals - fresh vegetables and fruits, light dairy desserts, kefir, yogurt.
Conclusion:-
Food for Pregnant Women should include products containing inulin, which improves the composition of intestinal microflora and strengthens immunity: Jerusalem artichoke, chicory (leaves, roots, coffee drink), garlic, onions (in small quantities).
When they talk about replenishment in the family, thoughts about the birth of offspring with good health come to mind, which leads to a certain association: in order to build a strong house, only high-quality building materials are chosen. Our building materials are our food, the strength of our health and the health of our children depends on it.
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