Nutrition in pregnancy; recipes

Nutrition in pregnancy and recipes

Nutrition during pregnancy and after childbirth is vital to both the mother and the child. For proper growth and development of the fetus quantity of food is not so important, but its quality and correct choice of it. Nutritional needs during pregnancy grow in response to the development of embryos and because of mother's physiological needs. A healthy diet during pregnancy and lactation require special attention and a good plan.

Proper nutrition during pregnancy

The nation holds the view that pregnant women should eat for two. On the other hand, development and proper growth of the fetus does not depend on how much you eat, but on quality of foods that you enter.

Pregnancy Nutrition; Menu 

Proper nutrition during pregnancy means eating fresh foods, those without pesticides, additives and preservatives. Recommended are five small and light meals during the day because stomach of pregnant woman has a smaller capacity, including the ability to digest. One should avoid too salty, spicy and fatty foods, and sodas because they impede digestion, avoid maximum industrial processed foods because they contain harmful trans-fats.

Pregnancy Nutrition; Recipes

Cauliflower salad

You need: 1 large cauliflower, 500 grams of radish, and half a package of parsley
  • Heat the water and mildly season with salt, and then put cleaned cauliflower flowers and briefly cook them.
  • Clean radishes and grind the, leaves of parsley rinse under water and then finely chop them.
  • On the chilled cauliflower sprinkle grated radish and parsley, put a little sea salt, add a little pepper and finally pour the olive oil.

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Pregnancy Nutrition, in weeks and months

As from the beginning of pregnancy there is a growing need for nutrients, it is necessary to pay special attention to the consumption of protein, calcium, zinc, iron, folic acid and iodine. Nutritional needs depend on age, body weight and constitution, but also physical activity and health status of pregnant women. Energy intake must be in line with changes in metabolism that change during pregnancy, but should also provide proteins, the basic building blocks of organic matter in organism. Diet in pregnancy after weeks and months is increasing, but it is very important to know what and how. We repeat quantities of food are not important, so first things first.

Proteins during pregnancy

The preferred amount of proteins in pregnancy is about 60 g per day (an increase from 10 to 15g from when a woman is not pregnant), and the main sources of these nutrients are milk, eggs, cheese and meat, which simultaneously provide other nutrients - calcium, iron and vitamins from group B. Additional sources of protein can be provided from vegetables (pulses) and grains. During second and third trimesters (from of the fourth to the ninth month of pregnancy) recommended is an additional amount of 300 calories a day, so that the total energy needed is around 2,200 -2500 kcal (increase from 10 to 15%).

Iron in pregnancy

During pregnancy, the body must receive adequate amounts of all minerals and oligo elements. Healthy diet during pregnancy includes intake of higher amounts of iron than usual. The necessary amount of iron in pregnancy ha increased by a third and is 27 mg daily. Sometimes it is necessary for pregnant women, in addition to iron-rich food, to take additional preparations (supplements) in doses of 30 to 60 mg. A sufficient amount of iron in foods (liver, meat, eggs, green vegetables) which allows for the formation of reserves of this mineral in the liver of the fetus necessary during childbirth and after that. Read the mandatory text; lack of iron in the body.

Calcium in pregnancy

Pregnant women should ingest 1,000 mg of calcium per day, the equivalent of the usual daily dose of this mineral when it comes to women from 19 to 25 years of age. Groceries that are rich in this mineral are dairy products and green leafy vegetables, which also contains healthy plant fibers that are necessary.

In pregnancy there is an increased need for vitamin A, C and D, as well as B-complex vitamins, especially folic acid. If you consume enough of these nutrients, pregnant women will have at their disposal the optimal amounts of vitamin E and K as well.

Vitamin A during pregnancy

Foods with a high content of vitamin A are liver, eggs and butter, dark green and yellow vegetables, fruits.

Vitamin C in pregnancy

The daily doses of vitamin C in pregnancy is increased from the standard 75 mg to 85 mg per day. This vitamin is very important for the development of connective tissue and the vascular system, as well as to increase the absorption of iron. The best sources of vitamin C are fresh fruits and vegetables.

VITAMIN B in pregnancy

B-complex vitamins are found in grains that are consumed daily but they rarely lead to their deficits.

Obesity in Pregnancy

Experts say that pregnant should not put on weight more than eleven kilograms. It is therefore important to regularly control body weight. In the first trimester of pregnancy weight increase should amount to between one and four kilograms. However, during this period it can lead to weight loss, and it is usually the result of morning sickness and frequent vomiting. During the second and third trimester recommended is an increase in body weight of 0.5 kg per week (if a pregnant woman is obese, it should be 0.3 kg per week) because the correct and healthy diet during pregnancy is crucial for your body, as well as for health in general.

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