Proper nutrition in early pregnancy

Pregnant women are recommended to adhere to proper nutrition in the early stages for two reasons. Firstly, the woman’s body needs trace elements and vitamins. A balanced diet will be a source of beneficial components. Secondly, the young mother should watch the weight. Due to hormonal adjustment, a woman can quickly gain extra pounds, which will increase the risk of complications and health problems. But what should be the menu for 1-2 trimester?

Main enemy

Only lucky women manage to avoid morning toxemia. Most pregnant women do not wake up because of the alarm or the sun rays penetrating the room through loose curtains. No, they jump out of bed because of gagging and run to the faience friend. A balanced diet reduces toxicosis and protects women from exhaustion.

When morning sickness in the menu include salty crackers or kefir. Cookies can be put on the nightstand so that the expectant mother does not have to get out of bed. Let sour milk drink will be served by husband. If there is no appetite, crackers are replaced with mint candy or some kind of fruit. For example, a banana, in which a lot of potassium, useful for the cardiovascular system. Or an apple, a source of iron. Mineral protects pregnant from anemia and anemia.

Symptoms of toxicosis will decrease if a woman starts the day with a cup of green tea with lemon juice or a slice of yellow citrus. Exotic fruits in the first trimester rarely cause allergic reactions. The acidic component triggers the stomach and stimulates the production of enzymes, awakening the appetite.

Before going to bed with toxemia it is worth eating a handful of raisins. Dried fruits normalize digestion, suppress nausea, and saturate the body with useful trace elements. They have a positive effect on the nervous system, increase mood and immunity.

So that the usual products do not cause vomiting, a pregnant woman should follow a few rules:

1. Take the first portion of food without getting out of bed.After a light snack, you need to lie down for 10-30 minutes for the stomach to partially digest the food.
2. Eat warm or cold. Hot breakfasts and dinners emit too strong odors that irritate and provoke toxemia.
3. Solid food can not drink tea, water and other liquid beverages. Otherwise, the components will mix in the stomach and turn into a mush, which is very difficult to digest.
4. Coffee replaced tea with mint. First, invigorating drink affects the nervous system, and in large quantities causes the tone of the uterus, increasing the risk of miscarriage. Secondly, coffee irritates the walls of the stomach. Thirdly, herbal decoctions with flavored additives suppress bouts of nausea and help the pregnant woman to cheer up and tune in to work.
5. Habitual portions reduce 1.5-2 times. The less food, the faster it will digest. And so that the pregnant woman does not suffer from hunger, you need to add a second breakfast and snack after lunch.

With frequent vomiting, you need to drink plenty of water, otherwise the concentration of fluid in the body will decrease dramatically. It is fraught with fainting, kidney and heart problems, as well as miscarriages.If the toxicosis is so strong that a woman cannot swallow even a small piece of fruit or cracker, a balanced diet will not help. The future mother will have to go to save and undergo a course of treatment.

Basic components

What micro and macronutrients are necessary for a pregnant woman in the early stages? One of their main components is folic acid. The substance is responsible for the formation of the spinal cord in the fetus, prevents neural tube defects in the embryo. With a lack of folic acid, a child can develop severe abnormalities. For example, spinal hernia.

Doctors for the prevention of abnormalities and pathologies prescribe pregnant vitamin complexes containing this component. But the expectant mother may additionally consume foods rich in folic acid. These include:

• spinach;
• broccoli;
• lettuce leaves;
• oranges and grapefruits;
• Brussels sprouts;
• carrot;
• beet;
• beans and lentils;
• peas;
• strawberry and raspberry;
• avocado;
• celery.

Coffee and tea can be replaced with fresh citrus juice. Serve strawberry salad with beetroot and avocado for breakfast.Dinner boiled broccoli or Brussels sprouts, seasoned with kefir or Greek yogurt.

Young mother should not forget about dairy products. The fetus in the early and late periods pulls out of the mother's body a lot of calcium, which is necessary for it to form and develop the skeletal system. The human body has not yet learned how to independently produce this macro element, therefore it must receive it from food. Sources of calcium can be cottage cheese and hard cheeses, but not all of them are allowed for pregnant women. Species such as Camembert and Brie, as well as Stilton, are dangerous to the health of the mother and the embryo. Mold contained in products causes listeriosis, which leads to fetal abnormalities and miscarriages in the early stages.

To abuse fermented milk drinks, cottage cheese and cheese is not worth it. Meals though normalize the work of the digestive tract, but contain a lot of calories. Dietary sources of calcium are:

• fresh basil;
• garlic;
• Dill sprigs.

To have a pregnant woman had strong bones, hair and teeth, you should use nuts and seeds. For example, almonds, sesame, cashews and peanuts.Garlic will not only saturate the future mother's body with calcium, but also protect it from seasonal colds.

In the first trimester, in the female body, due to hormonal adjustment, the level of iron decreases. Mineral is responsible for transporting red blood cells and saturating the blood with oxygen. With a lack of an element, the fetus suffers from hypoxia. In order for the embryo to develop normally, mom should include in the diet pork or beef liver, fresh juice or pomegranate fruits, a little black chocolate and buckwheat.

You can get iron from dried fruits:

• dates;
• dried apricots;
• figs;
• prunes.

Rich in almonds and hazelnuts. And so that the useful component is better absorbed by the female body, it should be combined with citrus, decoction of rose hips and other products that have ascorbic acid.

Helpers for wellbeing

Omega-3 fatty amino acids have a positive effect on the development of the embryo. They are involved in the formation of the child’s nervous system and support the mother’s immunity. Useful elements are rich in marine fish. Doctors recommend giving preference to mackerel, sardines, salmon, or herring.Products must be fresh, no canned or smoked. Fish is baked or brought to readiness for a couple, but consumed no more than 2 times a week. Fillets can contain heavy metals that, when abused, do not have time to be excreted and accumulate in the body, causing problems with the kidneys and other internal organs.

The expectant mother recommended cereals, as well as vegetable sources of protein:

• white and red beans;
• chickpeas;
• raw pumpkin seeds;
• dried apples and dried apricots.

Pregnant women in the first trimester may appear constipation, flatulence and discomfort in the stomach. The culprits of unpleasant symptoms are sweets, soda, fast food, smoked meats and convenience foods. Of course, nothing terrible will happen if a woman spoils herself with a package of ice cream or a chocolate bar, but you always need to know when to stop. A vegetable stew, a fruit salad, or a handful of dried fruit will bring more benefits to the pregnant woman’s body.

With a tendency to flatulence from the diet remove sauerkraut, sugar, potatoes and reduce the number of legumes. Instead, they introduce whole-grain bread or a variant with bran, brown rice, turkey breast and beef.

The body of a pregnant woman becomes more vulnerable due to constant hormonal changes, so mother is recommended to follow a few rules:

1. Do not drink raw chicken and quail eggs. Do not touch half-baked bird. In these products can live Salmonella, which dies only at high temperatures.
2. Banned pork and beef steaks with blood, as well as kebabs. In badly roasted meat can remain eggs of worms or chains.
3. You can not cut a salad of raw vegetables with a knife, which a minute ago, butchered chicken carcass. The blade is first disinfected and then used for its intended purpose.
4. It is necessary to carefully check the shelf life of each product. Do not buy questionable canned food, as well as meat, fish and cheese cuts in vacuum packaging.

A balanced diet is very important for a pregnant woman. Any food that gets into her body affects the development of the fetus and the health of the mother herself. In the menu of the parent should be only light and healthy dishes. No alcohol, coffee, fast food and fat. If a woman complies with all the recommendations, she will keep her hair, teeth and body shape and give birth to a strong and perfectly healthy baby.

Video: how to eat during pregnancy