A successful pregnancy depends on many factors. Everything is important here: moderate stress, absence of stress, support of loved ones and a balanced menu. The last point is especially important, since it is proper nutrition that helps the child to develop harmoniously and keeps his mother healthy.
Even if nutrition during pregnancy is meager, this will not greatly affect the health of the baby - the woman's body is designed in such a way that it will give everything it needs to the fetus. But the damage to the mother's health will be significant. It is because of this that women have teeth crumbling, hair falls out, anemia and hypovitaminosis are manifested. All of this can be avoided if you properly build nutrition during pregnancy.
To begin with, you should understand that the menu cannot be the same throughout the entire gestation period. The fruit develops and grows; his needs change.
Food for pregnant women should contain enough calories and protein. If the food does not meet these requirements, the woman suffers from severe toxicosis, anemia and edema. At the initial stage of pregnancy, the daily protein intake for the expectant mother should be at least 80 g. The individual rate is calculated as follows: 1 kg of weight should have 1-1.5 g of protein. In the second half of pregnancy, the amount of this element per 1 kg of a woman's weight increases to 2 g. Protein is contained in eggs, meat, fish, dairy and fermented milk products.
Fat is a complete source of energy and vitamins. Food during pregnancy must necessarily contain them exactly in the amount that the expectant mother needs. This is 50-100 g per day. It is better not to reduce this rate, but you should not exceed it either - problems with hematopoiesis may appear. Fats are rich in butter and vegetable oils.
Both mother and baby need minerals for harmonious development. It is they who are involved in the formation of bone and soft tissues. For example, a pregnant woman needs twice as much calcium and phosphorus as during her normal life. Thus, the daily intake of calcium is 1.5 g, and phosphorus is 2-2.5 g.
You can get minerals from plant and animal products. One liter of milk, for example, contains 1.2 g of calcium and 0.9 g of phosphorus. The same amount is in 350 g of cottage cheese or 12 oranges.
The need for magnesium and manganese in women increases by the second half of pregnancy. A total of 0.40 g of each of these minerals meet the daily requirement and support the formation of milk in the mother. These minerals can be obtained from oatmeal, rye bread, spinach, and legumes.
To support the processes of hematopoiesis, nutrition for pregnant women must contain sufficient iron. This is approximately 12-15 grams per day. To cover the daily requirement of the mineral, a woman needs to include peaches, apricots, raisins, plums, and also a liver in her menu.
The content of sodium chloride in food is necessary for everyone - its lack leads to serious illnesses. However, the amount of salt should be moderate - if at normal times a woman can consume 10 g of salt per day, then during pregnancy this amount is at least halved. The fact is that an extra 5 g of salt retains 2 liters of water in the body. And when pregnancy proceeds with edema and nephropathy, 2 g per day will be enough salt.
During pregnancy, you cannot drink without measure. Water, of course, is good for everyone, but women in position should not abuse it. 1 liter of pure water is a sufficient amount per day for the expectant mother.
All the needs of the body during pregnancy can be met with a balanced diet.In addition, a properly composed menu eliminates many problems for both mother and child, helps to maintain normal weight, and also contributes to a favorable course of pregnancy.