Pregnancy and Nutrition: the emphasis on the 'right' foods

 The first trimester - the most important and crucial period for the woman and fetus during which a favorable outcome is determined by the pregnancy, the body is formed little man and the foundations of his health. And wellbeing of the fetus is largely dependent on the complete and balanced diet with a sufficient amount of protein, vitamins and minerals.

That is why the pregnancy - the best time to come to a healthy and proper diet.

Healthy eating - it's much more than the balance of fats, proteins and carbohydrates, more importantly - find the right sources of nutrients.

Fats. Limit or eliminate from your diet margarine, lard, butter, food, deep-fried. Alternative sources of fats - olive and pumpkin seed oil, fatty saltwater fish, walnut oil. All of them are rich in polyunsaturated fatty acids, vitamins, macro and micronutrients, which are so important to the health of mother and baby.

Carbohydrates. Products with a "minus" - sugar, white bread, fresh bread, pastries, potatoes, bananas, sweets, carbohydrates are quickly absorbed, but can not serve as a "long-term" energy source, quickly being postponed as fat. Therefore, emphasis is made on brown rice, whole grain bread, pasta from durum wheat, cereals, honey, fresh and dried fruits and vegetables. Another advantage of high-fiber grains, fruits and vegetables - they can be used to improve intestinal motility, which is often observed after pregnancy calendar reaches the second trimester.

Proteins. This - the basic "building blocks" for the body baby, so it is important that their set was full and varied. Review your diet, preferring meat chicken, turkey, lean veal, fish, chicken and quail eggs, meat, salmon, cottage cheese and milk. Discard the fat pork and mutton, by-products, especially lung and kidney, thoroughly cook or fry river fish, which can be parasites.

Vitamins. Eat fresh leafy vegetables - broccoli, sorrel, asparagus, celery, parsley, lettuce, they are rich in B vitamins and especially folic acid, which is vital to the fetus. It provides a proper formation of the embryo, so already in the early stages - the third and fourth week of pregnancy - be sure to include it in your diet. Among other natural sources of vitamins - carrots, apricots, pumpkin, melon, avocado, plums, apples. Choose more fruits and vegetables with bright colors, try to minimize the thermal treatment and do not clean skins - so you save 60 to 90% of vitamins, which are so necessary to the growing body of the baby.

Tags: pregnancy Food