What should be the food during pregnancy? This is a permanent question for pregnant women. For many years there is a completely mistaken view that the amount of food consumed during pregnancy should be increased - as a pregnant woman eats "for two." In fact, the energy value of food for pregnant women should be increased by only 300-500 calories. The key to proper nutrition will be the selection of products of only good quality.
Useful and harmful food for pregnant women
First, we list the food, which during pregnancy is strictly forbidden:
- raw or cooked with blood meat - to avoid infection with E. coli, salmonella and toxoplasma;
- purchased minced meat, the quality of which is in doubt (for the same reason as raw meat);
- raw eggs, as well as creams and mayonnaises, in which they can be contained - so as not to catch salmonella;
- canned fish - because of the danger of ingress of mercury into the body. Liver and liver pate. They are very rich in vitamin A. Excessive consumption of this vitamin causes teratogenicity of the fetus;
- offal. In food for pregnant women should not contain any offal (liver, stomach, kidneys, spleen) - because they do not bring the slightest benefit. Previously, women during pregnancy were recommended spleen, because it contains a significant amount of iron. However, exactly the same - and even more - a woman can get the amount of iron when she includes red meat and iron supplements in her menu. Food prepared from by-products may contain excessive amounts of vitamin A, or intestinal sticks;
- unwashed vegetables. This is especially important to remember if a pregnant woman makes an order in a restaurant: even in the most expensive of them, you can mistakenly give the customer unwashed salad lettuce, or other greens. In such a case, there is a danger of getting infected with toxoplasmosis;
- sushi and raw fish in general - here lies the danger of listeriosis;
- not pasteurized milk and roquefort, camembert and brie.
And now let's talk about useful food for pregnant women
The meal of a woman during pregnancy should be useful for her as well as for the developing baby's body. Therefore, preferences in eating pregnant women are given to the following products:
- high quality proteins. Proteins (or proteins) are the main elements for the development of the body, muscles, bones and skin of the fetus. In addition, they are part of the most important macromolecules of blood. As for the future mother - proteins protect her from swelling. Protein of the highest quality is found in egg white. In addition to it, red meat of good quality, chicken, fish and dairy products must be included in the meal for pregnant women;
- carbohydrates of high quality. Carbohydrates are substances that feed energy, both the pregnant woman and the fetus. They are divided into complex (for example, starch) and simple (glucose refers to them). Eating for a pregnant woman should include complex carbohydrates. They are contained in rice, potatoes, pasta, bread and legumes. As for sugar and sweets - their pregnant woman should be avoided, so there is not much use in them;
- lipids. Lipids are a constituent of our body. They are stored under the skin, increasing body weight and keeping energy for it. In the embryo and in a healthy newborn baby, the greatest amount of fat is stored in the back, buttocks and lower limbs. Lipids consist of glycerol and fatty acid molecules. Fatty acids can be saturated (butter, fats), monounsaturated (olive oil) and polyunsaturated (sunflower and other vegetable oils, fish oil with Ω-3 and Ω-6 acids). Which of the lipids are necessary in eating for pregnant women? Monounsaturated and polyunsaturated. That is, a woman's food during pregnancy must necessarily include 2 tablespoons of quality olive oil daily, and fatty fish - twice a week.
Approximate amount of healthy food for pregnant women in portions will look like this:
- 3-4 servings a day of fruits and vegetables. For example: in the morning - 2 fruits, at lunch - lettuce with fresh onions, for dinner - boiled broccoli;
- 2 times a week - fresh fat fish;
- 3 times a week - low-fat red meat (for example, beef) or chicken;
- 2-3 times a week - beans.
Some general tips for eating during pregnancy:
prefer low-fat meat; Avoid fried - food prepared in this way does not do you any good; do not eat sweets and, in general, sugar. Instead, choose sweet fruit or honey - but always in moderation; Do not drink carbonated drinks, because they contain sugar and chemicals.