It is unlikely that today there is a person whose phrase "eat for two" will not cause a smile. Of course, in the second and third trimester, doctors advise consuming 340 and 450 more calories, but they should not come from increased portions of your favorite sweets.
Where to get vitamins
Folic acid is in the diet of every pregnant girl. Expectant mothers have high hopes for this vitamin: it participates in the formation of the baby's nervous system, promotes the development and growth of tissues and organs, the formation of leukocytes, erythrocytes and platelets. But not everyone knows that folate, a B vitamin that is so necessary for the body, is also found in food: whole grain flakes (400 mcg in the morning portion), beets, parsley, cauliflower, broccoli. The latter is also rich in calcium and vitamin C. In combination with durum wheat pasta or brown rice, it increases the level of iron in the body. Whole grain bread is another good source of iron and zinc. Of course, consuming these foods does not preclude taking vitamins and supplements. But in this regard, it is better to consult your doctor.
Fruits and vegetables
Bananas, which are rich in potassium, can help fight fatigue. In addition, this fruit will completely replace a full sweet snack. Beans and lentils contain protein and fiber. Do not deny yourself other seasonal products: apples, green peppers, carrots. Choose less exotic fruits and vegetables that were in your diet before pregnancy.
Walnuts can be a source of unsaturated fat. However, a large amount of protein can contribute to the development of allergic reactions in a child. Therefore, carefully indulge yourself with nuts several times a week, while eating only a couple of kernels. An excellent source of monounsaturated fat, which should make up 35% of your daily calorie intake, is avocado.
Do not forget to thoroughly wash all vegetables and fruits: no one has canceled nitrates and pesticides yet. And bacteria of intestinal infection are found even on lettuce and arugula leaves.
The main source of omega-3 fatty acids should also be in a pregnant woman's diet. But be extremely careful with fish for nine months. One of the most common problems for expectant mothers is dysfunction of the thyroid gland, which can be expressed in a lack (hypothyroidism) or an excess (hyperthyroidism) of iodine. In the latter case, the body will not thank you for eating large amounts of sea fish.
Shark, swordfish, tile, king mackerel, sea bass are contraindicated during pregnancy. The fact is that during their long life they manage to accumulate mercury, which enters the water along with industrial waste. You can afford salmon, catfish, pollock, shrimp and canned light tuna twice a week (longfin tuna will have more mercury).
Many girls during pregnancy are afraid to even look at brie, gorgonzola and feta. However, soft cheeses made from pasteurized milk can be added to the diet without fear of getting listeriosis. Beware only unlabelled homemade cheeses sold in private households. If milk-based foods are a taboo for you and in everyday life, rely on vegetables rich in calcium. For example, bok-choy salad and okra (this herb is also grown in Russia - in the Krasnodar and Stavropol Territories).
Text: Julia Kozoliy
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