Pregnant women diet plan
This diet for future mothers who realize the huge influence on health of the child renders food of the woman during the period before and during pregnancy. Women planning to become mother should know right nutrition rules.
A variety of a ration and using maximum possible quantity of various products essentially reduces risk of occurrence shortage of nutrients.
Such nutrient elements, as folic acid, iron, iodine, zinc and non-saturated fatty acids are most important for a fetus. These elements should arrive in an organism with meal in correct dosages. Mistakes in diets of pregnant and feeding women appear just when the organism does not receive the necessary quantity of these elements.
During this period the requirement of an organism for vitamins and minerals essentially increases. Sometimes on 50-100%. Anyway, energy value of a day ration should be enlarged only by 300 calories.
Many women care of the figure, using various kinds of diets for losing weight, often incorrectly balanced – those diets lead to shortage of useful substances.
The pregnant woman should satisfy nutritive requirements not only for herself, but also for the child developing in her womb. Therefore remember necessity to diversify a food, consuming nutritious natural products and avoid various sort of stimulators. For the sake of your health and health of your child.
Here some councils which can help to avoid negative effects of a diet and to compound it with our requirements:
- Variety of a ration. In the nature there is no such product which would contain all nutrients which we know (about sixty of them). The richer a variety of dishes, more advantage to an organism.
- Wholegrain bread only. The rye bread contains 3-5 times more mineral substances, than a white loaf, it is also reach in vitamins and cellulose.
- Enlarge quantity of iron in a diet twice. Pregnant woman must eat two times a day meat, chicken, ham (fast cultivars). It is recommended to include vegetables and fruit which are rich with vitamin C in each meal and promote improvement of assimilation of iron.
- It is obligatory to eat fish. Fish is an excellent source of valuable fiber.
- Add in to salads vegetable oil. Minimum – one table spoon a day. Vegetable oils contain non-saturated fatty acids, irreplaceable for a safe course of pregnancy.
- Consume more milk and dairy products. They are very important for mother and the child because they contain Calcium, vitamins B2, B12, valuable fibers. Products of the lowered fat content help to keep healthy weight.
