Proper Diet During Pregnancy
What is a proper diet during pregnancy?
Your baby needs certain substances for healthy development and growth. Therefore, your daily menu should consist of products that contain such elements. You should not be afraid of the word “diet” – you do not have to starve yourself! A balanced diet for pregnant women is beneficial and varied. In fact, it’s not about consuming less, it’s about making healthier options.
Here are a few recommendations, adhering to which you can be sure to fully provide your baby with all the necessary substances:
No need to starve yourself
You can have a snack between main meals. Drink at least 8 glasses of water a day. However, consult with your doctor about the amount of fluid that should be consumed, since an excess of water in the body can cause the formation of edema.
Diversify your menu
Combine foods from different food groups: carbohydrates, proteins, fats, vitamins and minerals, fiber. However, do not forget that it is necessary to combine them correctly!
Drink fresh juices
Juicer is an indispensable thing during pregnancy and after childbirth (for cooking meals for your baby).
Include soup in your diet
Soups are simply needed for a proper diet, they are easily digested and are rich in nutrients. You can cook soups by using leftover meats and vegetable broths.
Eat dairy products
Dairy products are indispensable if you want to improve your digestion. In addition, they are very tasty. Choose all the kefirs, yogurts and sour creams that you want, but make sure that they have low fat content. Don’t forget about cheese because it contains a lot of calcium, but once again, make sure that it is also low in fat.
Do not forget about meat
Preference should be given to low-fat meats. Remove the skin from a bird and steam it. Avoid sausages and high-fat meat. This will help to control normal weight gain during pregnancy.
Do not exclude fish from your diet
Fish and seafood are one of the main sources of high-quality proteins and omega-3 fatty acids. Fish also contains phosphorus, which plays an important role in the formation of your baby’s bone tissue. It should be steamed or baked, fried fish is better to be avoided
Do not forget about eggs
Eggs will provide your body with the necessary amount of protein. Eat them boiled or as an omelet. Try to eat no more than 3-4 eggs per week.
Include vegetable oil in your diet
Vegetable oils are rich in polyunsaturated fatty acids, which the body needs to build cell membranes, and other biologically active substances. You can season your salads with olive, sunflower, corn or linseed oil.
Limit sugar and salt consumption
You should avoid canned foods that contain a lot of salt, as their consumption accumulates excess fluid in your body – this causes swelling. In addition, excessive salt intake can lead to atherosclerosis and hypertension. Replace salt with spices and aromatic herbs. Regarding the consumption of sweets, give preference to low-sugar jams and jellies; replace muffins and chocolate with fruits, nuts and porridge.
Coffee is not prohibited It’s not necessary to avoid coffee during pregnancy. Just do not make it too strong – it can badly affect the nervous system of your baby. In addition, don’t drink too much coffee, since excessive consumption threatens to dehydrate and flush out the calcium from the body.