One of the pillars of a healthy lifestyle is proper, balanced nutrition, which requires even more attention and care during pregnancy, as the mother's body provides the nutrients necessary for the development and growth of the fetus.
This changed physical state requires a different energy and nutrient intake. To determine this, the age, nutritional status, physical fitness and body weight of the expectant mother before pregnancy must be taken into account. The daily energy requirement increases by approximately 15%. For women of normal body weight, this means an extra calorie intake of +150 in the first trimester and +300 in the second and third trimesters. (This roughly corresponds to 10-12 dkg of cheese or half a liter of milk spread evenly throughout the day, or a slice of whole grain bread) So the idea that you should eat two instead of two during pregnancy is incorrect.
I. trimester
Thin: +250-300 kcal
Normal: +150 kcal
Overweight: +100 kcal
Obese: +50-100 kcal
II-III. trimester:
Thin: +400 kcal
Normal: +300 kcal
Overweight: +200 kcal
Obese: +100-200 kcal
This extra energy intake can be easily covered by eating 4-5 varied meals a day. The optimal weight gain (depending on height) is 9-12 kg for women of normal body type. If you are overweight, this value should not be more than 7-8 kg, because excessive weight gain can lead to complications in pregnancy.
The basis of a healthy diet is the right selection of raw materials, kitchen technology and tasty food, because eating is a joy.
It is recommended to use low-fat food preparation methods, such as steaming, cooking in steam, baking in aluminum foil or in an oven bag. The selection of healthy raw materials is also of paramount importance, for which freshness and variety are fundamental aspects.
Cereals, flours, breads
It is worth looking out from the triangle of overcooked white rice, pasta and potatoes. There are plenty of delicacies to be prepared, which are tasty and also a significant source of fiber, protein, B vitamins and minerals. Such crops are, for example, bulgur, millet, quinoa, buckwheat, amaranth. Which we can put in meatballs, casseroles, salads, but they are also perfect as a stand-alone side dish.
Instead of breads and baked goods made from refined flour, it is worth trying whole grain ones. Due to their high fiber content, they put less of a burden on blood sugar levels, and they also play an important role in preventing constipation, which often occurs during pregnancy.
Fruits, vegetables
There is no healthy diet without sufficient consumption of vegetables and fruits. Excellent sources of fiber, vitamins, minerals and pleasure. It is best to eat seasonal products several times a day, fresh or steamed.
It is worth drinking freshly squeezed fruit and vegetable juices instead of sugary fruit juices. Store-bought fruit yogurts are not recommended due to their aroma, coloring and sugar content, they can also be made at home from natural yogurt and fresh fruits, which are not only tastier, but also much healthier.
Meats, meat products
Significant sources of protein, which are essential for the optimal development of the fetal brain and muscles.
The need for protein increases by 15-20% during pregnancy, which means approximately +10g of protein per day compared to the recommended intake. It is worth covering this with animal and vegetable proteins in a ratio of half to half. For example, from low-fat meat and meat products, sea fish and 0.5 liters of low-fat milk, skimmed milk products, legumes, cereals.
Milk, milk products
Due to their high calcium content, they play an important role in the formation of the baby's bones and teeth. The daily requirement can be covered with 0.5 liters of low-fat milk or 100 g of hard cheese.
Egg
It is worth consuming 3-5 times a week. Thoroughly cleaned and by no means raw or soft-boiled eggs!
Legumes
They are not usually recommended due to their bloating effect, however, those who do not have any complaints and like them, can safely eat them in the first half of pregnancy.
Oilseeds
They taste fantastic and are also excellent sources of vitamin E, which is indispensable for the development of the nervous system and muscles of the fetus.
Sweets
If the expectant mother requires it, some basic aspects should be taken into account. Desserts filled with cream, sugar and butter cream are not recommended. Instead, it is better to choose fruit or milk-based ones, which are included 2 times a week, as the final course of the meal.
Don't forget to drink enough fluids. The best is non-carbonated mineral water, of which 1.5-2 liters (10 glasses) per day is recommended. Natural, lightly brewed fruit or green tea is recommended instead of coffee and black tea. Forget carbonated soft drinks and canned fruit juices, and instead drink freshly squeezed fruit or vegetable juices, which are also comparatively tastier.
A healthy diet has a good effect not only on the fetus. It prepares the mother's body for the next 9 months, improves physical strength, and provides enough energy during breastfeeding.
In the video below, we present a really special sweet. Its preparation is extremely simple and quick, and last but not least, it is also extremely healthy.
Both beans and bananas are important sources of vitamins and minerals.
With the added wholemeal flour, the fiber content of the dessert is also significant.
Brown sugar can be replaced with erythritol, and other toasted seeds (hazelnuts, almonds, cashews) can be sprinkled on top instead of white chocolate.
