A balanced diet for expectant mothers is a priority so that a pregnant woman can ensure the proper development of her child. Healthy eating should be planned in advance, eliminating from the diet ingredients that may cause allergies or exacerbate complaints during pregnancy. What should be eaten during pregnancy and what products should be avoided? It is recommended to consult a doctor regarding the daily diet.
Main Principles of Nutrition for Pregnant Women
Consuming certain nutrients is important throughout the entire pregnancy, regardless of the trimester. The most important dietary rules for expectant mothers include:
- regular meals,
- eating five servings a day,
- drinking at least 2 liters of water,
- eating in proper proportions; during pregnancy, it's better to eat smaller portions but more frequently.
It is worth remembering that the diet can combat typical complaints during pregnancy, such as heartburn, constipation, and nausea, which greatly complicate everyday life during pregnancy. A pregnant woman's diet should be rich in:
- fiber,
- folic acid,
- fatty acids,
- sufficient protein.
The diet of pregnant women should consist only of fresh, preferably seasonal, and natural plant and animal products. Ideally, they should not contain preservatives, artificial colorings, sulfates, and emulsifiers. During pregnancy, all allergens should also be excluded.
What is Best to Eat During Pregnancy?
- First of all – fresh, natural, and unprocessed products of good quality. If possible, choose organic food that does not contain artificial fertilizers and pesticides.
- Fruits and vegetables, such as broccoli, spinach, Brussels sprouts, beets, carrots, tomatoes, avocados, bananas, apples, kiwis, raspberries, strawberries, oranges, parsley.
- Whole grain products, such as coarse bread, buckwheat, and millet, oatmeal.
- Low-fat milk and dairy products, such as curds, fat-free cottage cheese or low-fat cheese, non-UHT milk, natural yogurt.
- Fish and seafood, such as Norwegian salmon, cod, Atlantic mackerel, sprats, pollock, flounder, halibut, hake, trout, sardines, catfish, herring, flounder, crabs, shrimp, oysters. Fatty fish rich in omega-3 fatty acids is particularly important.
Vitamins and Minerals for Pregnant Women – What Does the Expectant Mother Need?
The diet for women planning pregnancy and those in early pregnancy should primarily include folic acid. Folic acid contributes to the development of the neural tube. The most important vitamins that are particularly important during pregnancy include:
- vitamin D – plays an important role in bone formation,
- vitamin E – has antioxidant properties,
- vitamin B – affects the development of the baby's nervous system.
Interestingly, some vitamins in excessive amounts can have harmful effects on fetal development. Among them, in particular, is vitamin A.
Literature
1. Zubkov, V. V. (2017). Features of Women's Nutrition During Pregnancy and Breastfeeding. Medical Advice, (13), 86-92.
2. Aleksyutina, I. E., Butorina, S. S., & Paskonnaya, L. V. NUTRITIONAL FEATURES OF WOMEN DURING PREGNANCY. HEALTH, CULTURE, AND QUALITY OF LIFE, 189.
3. Aleksyutina, I. E., Butorina, S. S., & Paskonnaya, L. V. NUTRITIONAL FEATURES OF WOMEN DURING PREGNANCY. HEALTH, CULTURE, AND QUALITY OF LIFE, 189.
4. Gmoshinskaya, M. V., & Kony, I. Ya. (2010). Rational Nutrition for Women During Pregnancy and Main Approaches to Consuming Fermented and Probiotic Products. Issues of Children's Dietetics, 8(4), 76-82.