Diet of a mother-to-be. Pregnancy is a magical, unforgettable time when a new life is developing. A woman's whole body and organism changes and adapts to new conditions, and the new human growing inside her needs the best of everything to be healthy and strong. So what should the mother-to-be eat to meet his requirements?
You need to know that while you are pregnant you are already forming your baby's eating habits several months or even years before conception. Through fetal waters, the baby learns to recognize the tastes of foods and products.
The demand for nutrients during pregnancy is significantly increased. Some substances can be obtained from the body's stores, others must be supplied daily with food.
Special attention should be paid to: protein, omega-3 fatty acids, iron, folate, iodine, zinc, niacin (vit. B3), riboflavin (vit. B2), thiamine (vit. B1), vitamins A, C, B6, B12.
It is during pregnancy that most women experience iron deficiency for the first time. The demand for this element is doubled, which is associated with intensive production of hemoglobin. The body produces the extra blood necessary for mother and baby. Therefore, iron-rich foods should be included in the diet: green leafy vegetables, lentils, egg yolks, dried apricots and prunes, parsley, and meat from natural breeding, if the woman eats it. Iron-rich foods should be combined with those containing vitamin C (sauerkraut and cucumbers, tomatoes, chokeberry, black currant and rosehip preserves, etc.). Anemia usually passes after the baby is born, but during pregnancy it is dangerous, as it risks premature birth or can contribute to low birth weight.
During the second and third trimesters of pregnancy, the need for protein increases, as it is necessary for the formation of tissues and fluids in the body. Rich and safe sources of protein are legumes, green leafy plants, nuts and seeds. If the mother-to-be is concerned about the bloating properties of legumes, she should soak them overnight with a pinch of baking soda, then pour out the water, pour in fresh water and boil. Pour off the water and pour in warm water and add about 2 cm of kombu algae. Cook the beans or other legumes until soft, then season with cumin, marjoram or thyme, or savory. A legume cooked this way combined with vegetables will be well digested.
Watch what you eat
Most animal products are heavily processed and loaded with chemical additives (dairy, cured meats, fish products), and are therefore unsuitable for the mother-to-be. She can eat meat and eggs, but from natural breeding, and milk and goat products, preferably unpasteurized. The least contaminated with heavy metals are small fish.
Beware of sugar and sweets, frozen and cold dishes, drinks and ice cream, southern fruits, excess dairy products, microwavable foods, and so-called "sandwich" foods, without cooked foods. Instead, it is worthwhile to enjoy seasonal vegetables prepared by various methods.
It's a good idea to replace white bread and rolls with whole-grain sourdough bread, and replace white wheat flour with spelt, oat or buckwheat flour.
Dairy products (cheese, yogurt, kefir) should be consumed in the least processed form possible, preferably without any additives (fruits, spices, thickeners, etc.). Cow products are better replaced by goat or vegetable products, such as rice milk, almond milk, oat milk or tofu.
Consumption of southern fruits is not recommended in a healthy diet. They are usually picked before they are ripe and heavily sprayed with chemicals. By reaching for seasonal fruits, we are assured that their transportation route from the bush to the store shelf is short, there is no need for excessive preservation, they are picked when they are most ripe and have retained the most valuable vitamins, minerals and fiber.
Heavily digestible products
Sugar and hard-to-digest products (pork, cold cuts, canned meats, smoked fish, French fries, industrially produced dishes and sauces) are best eliminated from the diet. Also, black coffee and tea should disappear from the menu. For this, it is good to drink water, weak herbal teas, changing them frequently, green smoothies, juice of young barley.
Fermented products, or pickles, should definitely be on the table of the mother-to-be. They are extremely beneficial for the bacterial flora of the digestive system. The daily menu should include as much color as possible, because the substances that give color to plants have strong antioxidant properties. Known as antioxidants, they have anti-inflammatory and anti-cancer effects, protect the brain and strengthen the immune system.
A mother's well-balanced diet will ensure the healthy development of her baby, as well as prevent overweight and obesity during pregnancy.
Jolanta Gierszon- dietitian, MA.