The list of products that should regularly appear on the table of a pregnant woman is extensive. Not less and the list of substances necessary for the baby’s growth and development, while he can get them only from his mother’s plate.
So, making up the menu for the coming day, it is important each time to take into account the needs of two.
What is the use? Meat products provide mother and baby building material for all cells of the body – protein. Meat is also a source of iron that prevents anemia; zinc – it is required for the growth of tissues of the future baby and the work of his immune system; group B vitamins.
What to choose? Low-fat beef, pork, chicken (without skin), turkey.
Fatty meat (duck, goose) is difficult to digest and causes the digestive organs to work in an enhanced mode. Every day you need to eat a piece of natural meat weighing about 150 grams or a couple of meatballs, meatballs, meatballs.
But sausage, sausages and meat broths cannot replace meat.
Have a question! “How to cook meat so that it brings maximum benefit?”
Meat (like any other products) is best cooked, stewed, baked or steamed – these methods are considered the most benign for digestion. Fried foods and foods deep-fried or breaded are not the best choice: in a crispy crust there is most fat and harmful substances.
If you cannot refuse frying, at least “soften” it: lightly fry the meat on both sides, and then simmer with a small amount of water or bring it to readiness in the oven.
What is the use? Protein from fish is absorbed more easily than from meat.
In addition, there are many important amino acids for the development of the future baby, phosphorus, and in marine fish – iodine and fluorine. In fish oils, there are polyunsaturated fatty acids (PUFAs) of the omega-3 class: they help the brain, the immune system, and the circulatory system to develop.
What to choose? Although fatty fish (halibut, herring, mackerel, sardines) is especially rich in PUFAs, it is difficult for digestion and can cause heartburn, especially in the last months of pregnancy.
So expectant mothers better to choose low-fat varieties: cod, navaga, haddock, trout, flounder. Fish is enough to eat 2 times a week for about 150 grams.
Have a question! “Can future moms eat sushi?”
While waiting for a baby, there are no meals from raw or marinated fish – just like seafood in its natural form (for example, oysters) and raw meat dishes (carpaccio, tartare, dried meat). No one can guarantee their safety, and there is a high risk of catching an intestinal infection.
What is the use? Eggs are rich in protein, which contains all the essential amino acids (our body does not produce them itself, and receives only from food).
In addition, they contain lecithin, important for the nervous system, vitamins A and B12, beta carotene and even iron.
What to choose? The easiest option for digestion is omelets.
Hard-boiled eggs are difficult to digest, and if you boil them softly or eat raw in dishes like gogol-egol, you can pick up dangerous microorganisms, such as salmonella. On the day, you will need half or one whole egg every other day, including in the composition of the dishes.
Have a question! “Quail eggs are healthier than chicken?”
In fact, in their beneficial qualities, these products are not inferior to each other, but in quail there is a little more fat.
What is the use? They give us calcium, protein, fats, vitamins A, B2.
Calcium is absorbed from dairy products especially easily, helping the future baby to form strong bones and teeth. And fermented milk drinks also contain beneficial microorganisms (kefir fungi, Bulgarian bacillus, bifidobacteria and lactobacilli), which improve the bowels.
What to choose? Make sure that raw milk does not fall on your table; Give preference to products in hermetic packaging, rather than by weight.
Every day, the future mother needs to drink 0.5 liters of milk, yogurt or other dairy drinks, eat 100 g of cottage cheese and a piece of cheese (20 g).
Have a question! “What if dairy products cause disgust?”
Replace unloved foods with tolerant ones: don’t like milk – eat more cheese and cottage cheese. You may also like special milk formulas for expectant mothers: Femilak (Nutritek), Dumil Mama Plus (International Nutrition), Olympic (Nutricia).
If you can not dislike the dairy products, take calcium supplements.
What is the use? In it you can find useful fatty acids, fat-soluble vitamins A, D, E. Vegetable oil gives us unsaturated fats, and creamy – saturated. First important for the development of the brain and sense organs of a baby; the second – for the formation of body cells.
What to choose? Alternate different varieties of vegetable oil: soybean, sunflower, rapeseed, olive, corn.
Every day, add a teaspoon of butter to the porridge, and a tablespoon of vegetable – in salads.
Have a question! “In the presence of extra pounds of oil, too, need to refrain?”
In no case. Oil is necessary for the body – it is only important not to get involved in fatty foods.
First of all, limit those that have “hidden” fats – dough products, glazed cheese curds, sausages, pies, sweets.
What is the use? Vitamins, trace elements, dietary fiber, organic acids that improve digestion – this is a list of beneficial substances from the composition of vegetables and fruits.
Fresh vegetables, especially greens, also provide the baby with folic acid (vitamin B9) necessary for the development of the nervous system.
What to choose? Vegetables and fruits in any form.
On the day you need to eat 400−500 g of vegetables (not including potatoes) and 200−300 g of fruit. In order not to cause heartburn, give up sour and tart fruits; and in order to avoid gas formation, which increases pressure on the uterus, do not lean on plums, melons, grapes, legumes, white cabbage.
Have a question! “Doctors say that during pregnancy, some vegetables and fruits should be excluded from the menu in order to prevent allergies in the child. It’s true?”
We are talking about fruits that often cause allergies: strawberries, raspberries, citrus fruits, tomatoes. It is not proved that restrictions in the menu of future mothers prevent allergies in their children, but you should not get too carried away with these fruits.
If you yourself are familiar with this problem, exclude products to which you react, as well as “allergenic” peanuts.
What is the use? These foods contain carbohydrates, vegetable proteins, and even fats.
Bread and cereals give us vitamins B1, B2, B6, mineral salts, proteins, dietary fiber.
What to choose? The most beneficial dietary fiber is a wholemeal bread, with bran or whole grains, and pasta made from durum wheat. Per day, limit to 2 pieces of rye or whole-grain bread no more than 1 cm thick (100–120 g) and 2 pieces of wheat bread.
Each of the cereals is useful in its own way, but the “leaders” are buckwheat and oatmeal – they contain the most vegetable proteins, dietary fiber, vitamins, and mineral salts.
Have a question! “With elevated blood sugar levels, flour and sugar are contraindicated. Grains and bread are also banned? “
In diabetes of pregnant women, easily digestible carbohydrates, which dramatically increase blood glucose levels, are banned: white bread, sugar, honey, and sweet fruit — melons, grapes. Bread from wholemeal flour and cereals (except semolina) are rich in complex carbohydrates: they are slowly absorbed, and you can eat them every day.
- Milk porridge (can be with vegetables, fruits) or muesli
- Vegetable salad with vegetable oil
- Vegetable soup with sour cream
- Meat pilaf
- Compote or drink
- Fermented milk product (yogurt, kefir)
- Cookies, cracker (2-3 pieces)
- Vegetable stew
- Fish, baked or steam
- Weak tea
- Sour-milk or dairy product