During pregnancy, more than ever woman should have a healthy and balanced diet. In over half of pregnant women, there was a marked stimulation of appetite which usually starts at the beginning of the second quarter and held until the end of pregnancy, sometimes diminishing in recent months. It also found changes in tastes frequently, preferences for fruit, pickles, salted foods, spicy.
The key to proper nutrition during pregnancy is balance and variety. Diet should include healthy food from all food groups: fruits, vegetables, grains, meat and dairy. Preferably meals in small amount daily, than fewer meals and rich, because in this way is also improved nausea in early period of pregnancy and avoided an over nutrition.
Nutrients for pregnancy
??? The need for fat is slightly modified during pregnancy, thereby increasing the need for protein and carbohydrates
??? Are needed increased amounts of iron, calcium, folic acid and vitamin D.
??? Fiber is important in combating constipation
??? The need for protein during pregnancy is slightly increased, requiring an additional 25-30 g protein / day versus the recommended prior to pregnancy.
??? During pregnancy is recommended a daily intake of 1.5 g / kg of protein, of which about half are of animal origin: milk, cheese, yogurt, meat (chicken, beef or fish) and egg.
??? You must take account of carbohydrates from whole grains, rice, fruits, vegetables that are sources of vitamins of group B.
??? Sweet cravings should be generally calm with fruit
??? The need for iron during pregnancy doubles, reaching 30 mg / day.
??? Food sources of iron include red meat, especially kidneys and beef, egg yolk, nuts, beans, spinach, wheat germ, dried fruit;
??? Iron from animal sources is absorbed well than from plant sources.
??? Calcium. Food sources rich in calcium and phosphorus are dairy (milk, yogurt), cheese, fruit and eggs.
??? Excess calcium during pregnancy is dangerous because it can trigger uterine contractions.
??? If you need calcium supplementation, is given prenatal multivitamin supplements specially designed for pregnant woman
??? Folic acid intake is 0.8 mg.. Adequate intake of folic acid in early pregnancy reduces the risk of giving birth to a child with birth defects (neural tube defects), especially spina bifida. Sources of folic acid: green leafy vegetables: spinach, broccoli, lettuce, cabbage, and asparagus, orange, whole grains, lentils and peanuts.
??? Folate is easily destroyed by preservation and cooking. You should eat fruits and vegetables as little cooked.
??? A pregnant woman needs at least 2 liters of fluid per day, preferably in the form of water, milk, fruit or vegetables, unsweetened
Unrecommended food for pregnancy
??? Meat: pork, beef, chicken fish and undercooked meat or raw eggs.
??? Fast food
??? Swordfish, shark, catfish, mackerel, tuna. Disadvantages are of methyl-mercury contamination, a harmful metal for brain and nervous system of children.
??? Unpasteurized dairy
??? Some types of milk and cheeses such as feta, Brie, Roquefort, etc..;
??? Refrozen or canned meat paste.
??? Unpasteurized juices
??? Non-potable water or untested.
??? Foods containing peanuts, strawberries etc.
??? Alcohol, smoking, drugs
A proper diet contributes to you health and supplies nutrients necessary for proper fetal growth and development. It's bad if diet during pregnancy was insufficient, but it is not good if it was in surplus.
Do not try to lose weight during pregnancy. It is normal if added weight in pregnancy is 8-12 kg.
Calivita supplements recommended in pregnancy
- The need for vitamins, minerals and trace elements in pregnancy and lactation can be completed smoothly by adding the New Life, a natural nutritional supplement containing optimal doses of nutrients for maintaining healthy and harmonious development of the baby.
- Pregnancy and lactation increase the need for vitamin E. In pregnant women, supplementation with Vitamin E helps protect pregnancy and prevent an abortion.