PROPER NOTRITION IN PREGNANCY
The first 3 months of pregnancy , the baby’s growth and development of the most important factors is to have a healthy chromosomal structure . Therefore, during this period the mother ‘s diet does not affect the baby ‘s development.
How much should be fed during pregnancy ?
- The first three months of the fed often, but in small quantities …
The first 3 months , the mother should be fed small amounts at frequent intervals . Fat-free , odorless, unseasoned and savory crackers , snacks will be useful in suppressing the nausea as white chickpeas . dear mother of the first 3 months should eat what he wants , should be in a useless effort to get the food he did not want her thinking it might be useful outside .
- 3 months want a serious discipline next feeding
Due to watch more stable after 3 months of pregnancy hormones , mothers will be relieved in terms of both physical and psychological . 3. nutrition in the period up to the month of birth, for both mother and baby are very important and require strict discipline contrast to the first three months.
- How many calories will take daily ?
In this period of pregnancy, the daily 1600 kcal to 2200 kcal level of energy consumption stands out . Accordingly, the intake should be increased, three meals must be added to the 3 main meals with him. In between meals of sandwiches, fruit , milk, yogurt can be consumed.
- How to make your daily diet ?
Daily diet is essential to milk and milk products (at least 1 cup of milk , a cup of yogurt , cheese ) should be consumed regularly and every day. Milk and milk products should be consumed in abundance for that protein and calcium source.
- Eat at least two meals per week of red meat
According to his mother ‘s wishes steak, but it should not be in the form meatballs or steak was undercooked.
- Eat eggs at least 3 days per week
Eggs contain high quality protein and even , if possible, should be used more often.
- Do not skimp on your table one meal of fish a week
- Choose Mediterranean cuisine for dinner
Plenty of green salad with olive oil consumption is healthy for dinner , both in terms of source of vitamins and intestines .
- Walnuts, almonds , eat dried figs and dried apricots.
- Cigarettes and alcohol should never be consumed during pregnancy.
- Walk and swim
Pregnancy is never unlimited food, quality and balanced diet provides both a comfort during pregnancy is a healthy birth. From the 3rd month of pregnancy, diet must be balanced and disciplined added regular exercise program. 2 days per week for at least an hour walking , swimming, special pregnancy yoga, Pilates can be done . However, dangerous sports, exercise with weights , cycling, skating from such activities should be avoided .