- Healthy Diet For Pregnant Women: The First Trimester
- Healthy Diet For Pregnant Women: The Second And The Third Trimester
- A Pregnant Woman's Daily Diet
- Safety Measures During Pregnancy
Healthy Diet For Pregnant Women: The First Trimester
It is not necessary to change your taste habits immediately after becoming pregnant. Moreover, it will be difficult for a mom-to-be to cope with her strange food preferences in the first trimester. Therefore, if you feel like eating fried potatoes, you should do it without self-reproach.
Note that expectant mothers have extraordinary food preferences for some reason. Experts consider that this way a woman's body indicates the lack of certain substances. For example, a sudden desire of eating dairy products may signify the deficiency of calcium in body. If you start consuming seaweed, it may mean that your body needs iodine. Fresh fruits, vegetables, potatoes and pickles are the sources of vitamin C. Nuts, green peas and fish contain vitamin B1. Bananas are rich in vitamin B6 and potassium. Vegetables and fruits of red and orange color are rich in vitamin A (carotene).
Sometimes, in the first trimester of pregnancy, expectant mothers refuse from many useful products, such as, for example, meat. These taste changes may occur due to morning sickness and will normalize eventually.
Do not force yourself to eat. Consult your doctor about the diet. Now, there is a great variety of special milk supplements for pregnant women (e.g. “Nutridrink” (Nutricia); “Femilak” (Nutrilak), “Enfamama” (Mead Johnson Nutrition). These protein-rich vitamin-mineral supplements help to cope with nutrient deficiency. These dietary supplements will provide you with the essential amount of vitamins, calories and proteins. Thus, there will be no need to invent healthy dishes daily.
Healthy Diet for Pregnant Women: The Second and the Third Trimester
During the second trimester, a pregnant woman should be more careful in her diet. There are some restrictions in nutrition at this period, as the gastrointestinal tract may be overloaded. A woman may start suffering from heartburn or constipation.
For coping with gastrointestinal problems during pregnancy, you should consume baked or steamed food. Note that fried food causes thirst. Excess fluid consummation in turn may cause swelling. Therefore, it is recommended to be careful in nutrition during pregnancy.
Try to avoid oversalted food. You may put the usual amount of salt in dishes (it is advised to use iodized salt). However, you should avoid pickles, salted fish and smoked food. Excess amount of salt can make you consume more fluid that may increase the risk of swelling.
It is also recommend reducing salt consummation in late pregnancy. In this period, the doctors advise taking not more than 1-1.2 litres of fluid per day. However, it is not necessary to refuse from salt completely, as it may lead to dehydration.
From the first days of pregnancy, try to use coffee without caffeine. It will decrease stress on your body, and you will not have to refuse from your favorite drink. This change will help you to avoid many problems. Coffee produces stimulating effect on smooth muscles of the uterus that may cause harm to the developing baby and lead to a miscarriage.
Many woman worry about overweight. Nevertheless, when you are pregnant, you should replace lightweight products for products with normal fat content. Include in your menu fruits, vegetables, meat, fish, cereals and bread.
A Pregnant Woman's Daily Diet
- Try to eat every 4 hours. It will improve your digestion.
- Start your day with the substantial breakfast (dairy products, a piece of whole-grain bread or muesli, and fresh fruits).
- Arrange a good lunch (If you are lack of time, take a snack with a sandwich with fresh vegetables, or a salad, seasoned with soy oil or corn oil, yogurt, and a fruit).
- Eat light supper (evening meal should be light: dairy products, fruits, and a piece of brown bread or sugarless biscuits).
- For brunch or snack, you can have fruits, a low-fat sandwich, yogurt, and a glass of juice. A pregnant woman should avoid sweet and flaky buns, pizza, sausages, fatty and fried foods.
Safety Measures During Pregnancy
Observing simple hygiene rules will protect you from food poisoning. You should keep general safety rules, such as, storing foods in the refrigerator, washing fruits and vegetables before eating, avoiding uncooked or undercooked food, raw eggs, and expired products.
In addition, here are some more recommendations:
- Consume cheese carefully. You should give preference to hard types of cheese or processed cheese, based on pasteurized milk. Cut off the cheese crust before eating.
- Avoid buying products already cut up or sold by weight. Choose products in vacuum packaging.
- Be careful with seafood and raw fish. You can eat seafood dishes only if you are sure in their quality.
- Clean the refrigerator at least one time per week.
- Meat and fish should be cooked on steam. Ready meals can be heated, but not boiled. Keep ready meals in the refrigerator no longer than 24 hours.
- Avoid raw milk. Use pasteurized or sterilized dairy products.
- Consume liver no more than once a week. Note that liver is an organ, which processes harmful substances that may accumulate there.
- Keep the frozen food wrapped. Defreeze products in the refrigerator. It is forbidden to freeze the food twice.
- Keep vegetables, meat and ready meals separately.
- Wash your hands after cutting fresh meat or fish. Use different boards and knives for cutting fresh meat and vegetables.