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Pregnancy: the menu is by the rules

The list of products that should appear on the table of the future mother every day is very extensive – and this is not accidental. The list of substances necessary for the future baby for growth and development is also large, and he can get them only in one way – from her mother’s plate.

Each of these components plays its own important role, and none can be discounted.

Pregnancy: the menu is by the rules

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 about 150 grams in weight or a couple of meatballs, meatballs, meatballs. But sausage, sausages and meat broths cannot replace meat.

Have a question!
“What is the most beneficial way to cook meat?”

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.

Pregnancy: the menu is by the rules

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.

Pregnancy: the menu is by the rules

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!
“I heard that quail eggs are healthier than chicken eggs – is that so?”

In fact, in their beneficial qualities, these products are not inferior to each other, but in quail there is a little more fat.

Pregnancy: the menu is by the rules

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 I do not like dairy products?”

Try to replace unloved foods with tolerable ones: do not 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).

But if you cannot beat the hostility towards dairy products, you will need to take calcium supplements.

Pregnancy: the menu is by the rules

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 butter provides us with saturated. The former are important for the development of the brain and sense organs of the unborn child; the second – for the formation of body cells and some hormones.

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!
“I very quickly gain weight, and the doctor advised to limit fat. So you can’t eat butter now? ”

It is possible and necessary, because it is still necessary for your body – it is only important not to get too carried away with fatty foods. First of all, it is worthwhile to limit the products that contain “hidden” fats – products made from pastry, glazed cheese curds, sausages, pies, sweets.

Pregnancy: the menu is by the rules

What is the use?
Vitamins, microelements, dietary fiber, organic acids that improve digestion – this is not a complete list of useful 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 all forms – fresh, in salads, stews, casseroles. On a day, you need a total of 400–500 grams of vegetables (not including potatoes) and 200–300 grams of fruit.

In order not to cause heartburn, do not eat too sour and tart fruit; and in order to avoid gas formation, which increases pressure on the uterus, do not lean too much on plums, melons, grapes, legumes, white cabbage.

Have a question!
“I heard that during pregnancy you need to exclude some fruits and vegetables 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.

Pregnancy: the menu is by the rules

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 is dietary fiber bread from wholemeal flour, bran or whole grains, and among the pasta – those that are 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!
“I have high sugar, and you can’t eat flour and sweet. But what about cereals and bread? “

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.

Pregnancy: the menu is by the rules

During the day, try to eat a little, but more often – the best is 5-6 times a day.

1st breakfast:
Milk porridge (possible with vegetables, fruits) or muesli;
Cheese;
Butter;
Tea.

2nd breakfast:
Cottage cheese;
The juice.

Dinner:
Vegetable salad with vegetable oil;
Vegetable soup with sour cream;
Meat pilaf;
Compote or drink.

Tea time:
Fermented milk product (yogurt, kefir);
Cookies, cracker (2-3 pieces);
Fruits.

Dinner:
Vegetable stew;
Fish, baked or steam;
Poor tea.

For the night:
Sour milk or dairy product.

Compote, fruit drinks, not too sour juices, table mineral water without gas are useful to the future mother. The ban covers strong tea, coffee and, of course, alcohol.

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