Foods to Eat During Pregnant

The pregnancy period is very important for the growth of normal baby development.
<x) Feeding well during this period is essential for baby growth and development.

At first, it must be realized that there are no two pregnancies that are the same as their performance.
Some pregnancies are free of problems and everything works well, while others have complications. Many pregnancies are planned on time, but there are also many others that happen slowly or are unwanted where everything is more difficult. Sometimes women have twin burdens, others may lose their pregnancy along the way. Age of pregnant women differs from one another. Many pregnant women experience as the greatest pleasure of their lives, others not even some who see the ruin of their lives with pregnant ones.
In all this mosaic of differences there is a point that unites all pregnant women, one thing is the same for all: pregnancy, has a deep psychological and physo organic effect on a woman's body. Metabolism, hormones, body weight, and its food needs vary dramatically, and here comes the necessity for healthy nutrition, since women's health is biologically linked directly to baby or fetus condition.

A good state of health, a child's numberic condition that before pregnancy begins, as well as nutrition in proper parameters, and during pregnancy are essential conditions for preventing the most severe neonatial and native pathologies, are the fundamental condition for a healthy baby.

The Logic of Food Has Special Importance

The variety of food is of particular importance, since it enables all essential ingredients to be obtained through food.
A variety of, varied, and healthy foods is thus guaranteed for taking in all the food consumption that includes food consumption from various groups, fruits, vegetables, cereals, and protein sources, but dairy products.
It is also recommended for the pregnant mother to grow and develop the normal baby so that the mother can eat in a quality manner and take her three breakfast, lunch and dinner, as well as a small meal between the main meals. In this way, it makes sure that the nutrients for mother and baby is sufficient and all of this affects proper growth and development. As pregnant, you need healthy food and energy to have a healthy pregnancy and your baby grows in normal condition.

Should you eat for two people?

There used to be this theory, but now this theory does not stand and with the beginning of pregnancy it does not have to double the amount of food used. It's very important the quality of food and the things we use.
By the fourth month, we have to have a 10% increase in food supply. The 10% increase means about 250 -300 calories more than usual.
If we take step by step the beginning of pregnancy then we can say that the beginning needs to increase proteins around 20 %, calcium for 30 %, Zink for 5%, iron for 100, vitamins B for 35%, folk acid for 30% and for iodine about 15%.
All those mentioned above should be part of the used foods. So we mean that it needs to be more careful with the excitement of certain products that will offer to meet the demand for the pregnant mother, the growing baby.

Healthy food group during pregnancy:

1. Start with integral cereals
integral trends should be the basis of a healthy diet, contain high levels of nutrients such as Zink, copper, mangani, iron, fiber, a significant role in the digestive system that pregnant women often face.

2. Perimes, fruit and salad
With vegetables, fruits, and salads, consume a few calories, but on the other hand, they are rich in vitamins, minerals, and fiber and other important sodiums. Trees and vegetables can be consumed fresh and the best would be seasonal. Good combinations can also be made with their use in tuxedo.

It's good enough for future mothers to make sure they eat four times a day from this group. That means two fruit rations and two or three portions of vegetables that may be in different types of d.m. dry or frozen or cooked in various ways.

3. Milk and Milk Products
Very important that during pregnancy you get enough milk or even milk products like cheese, yogurt, etc. Half a liter of milk a day is ideal for calcium and protein.

4. Meat and Eggs

Meat contains proteins, iron, and vitamins B. Three times a week, white meat is recommended.
Eggs are a healthy food for a pregnant woman, containing protein, vitamin A, D, and a good level of calories (about 70 calories). Eggs must be well boiled 6-8 minutes or they're good fries on both sides.

5. Using Fish
It is quite advisable to use fish meat at least once a week. The Omega-3 content is very important for preventing spontaneous abortion, but also for normal baby development. Consumption of fish once or twice a week not only increases the supply of pregnant women with iod, but is also a source of protein and is rich in fatty acids, Omega-3. Fish must be fastwater fish. Avoid fish that have been deep sea waters.
Favorite fish are: bacalar fish, losos fish, trout, salmon from rivers, shrimps. The American Food Organization states that the pregnant woman should not consume more than 2-3 fish foods a week, belonging to about 220-340 lbs. Total fish. They say that fish should not be consumed of large sizes, since they are in danger of accusing specific amounts of the marble presence.
6. Olive Oil
The health benefits of olive oil are both due to the high content of half - fed fat acids and because of high antioxidants. Very useful to be used during pregnancy.

7. Water and Other Drinks
Water is one of the most important nutrients for the organism. The daily need for fluids during stathesia increases and is about 1.5-2.5 litres. There's a season when pregnancy happens. On hot days, demand is even bigger.
A pregnant woman should drink at least eight cups of 8 water each day, in addition to the normal intake of other recommended foods. The best juices are water, mineral water, or sugar-free teas. Fruit juices can be used as juices from time to time, but by preparing on the stick, thus by making juices. They are used as fresh juice without adding sugar to various soups.
Water can be a good answer to easing many side effects of pregnancy, helping to prepare the body for these physical changes, and making mothers and babies healthy.
During pregnancy, fluids act as transport systems in the body and carry nutrients through blood to the child. In addition, sufficient use of water prevents urinary lesions that are unusual in pregnancy.
Most of the water during pregnancy is used in the amniotic bag. Amniotic juice should be replaced every hour, using about a glass of water stored in the body. Water replacement will ensure that the fetus is protected inside the womb. We should not forget, too, the risk of possible dehydration, especially water shortages in the third quarter can also cause proper water intake during pregnancy to cause the woman to have fewer chance of preservation, or abortion, to have good bowel movements so it prevents conspiracy.

8. Folic Acid
The folic acid is a vitamin that is of great importance to the health of the mother and child. The folic acid has a significant impact on healthy development and fetal growth since early pregnancy.

Folic acid is one of the most important vitamins in the first three months of pregnancy. The demand for verbs increases during pregnancy, there is a very rapid division of cells, the placenta develops, the volume of mother blood expands, and the fetus grows. Mother transfers the verbs to the fetus. Adding folic acid, especially during the first month of the burden, reduces many cases of child malformation that affect a child's bone marrow - that is, we prevent the defects of the nerve tubes ( NTDs, like spina bifida and falcephalia.
All women planning pregnancy are recommended to receive 400 milligrams of folic acid a day three months before pregnancy and to continue during pregnancy, necessarily in the first three months of pregnancy.
If pregnancy has begun and you haven't started folic acid yet, we advise you to immediately start getting folic acid and eating rich foods in folic acid
Healthy food is just not enough. It would be ideal for you to take folic acid pills as soon as eight weeks before the baby's (planned) conception.

Food rich with folic acid:
• wheat, wheat - based products
• brocoli, florist, cabbage, red pepper, spinach and green salad,
• nuts, almonds, nuts,
• Avokado, kaate, white and red cabbage,domite, onions, leeks, carrots.
• beans, rice products
• bananas, oranges, red berries,
• strawberries, orange juice.
• meat, egg yellow,

Notes: food talk is ruined by boiling.

9. Iron
During pregnancy, we need more iron use than other food products. The reason is clear: During pregnancy, women need more iron to support the growth of the mother's red blood cell to supply the growing fetus and the placenta and to support normal development of the fetus's brain.
In most cases it's enough that the rising demand for iron to respond by eating rich food on iron becomes difficult at times.
Rich foods in vitamin C é (e. Fruits, fruit juices and vegetables) at the same time as foods rich in iron after the organism absorbs iron better. On the other hand, it seems that Iron is not well assimilated if the iron - rich food is taken along with tea, coffee, or milk. If necessary, I would recommend that the doctor receive additional iron doses.

Food Rich in Iron
• His flesh and his byproducts,
• green vegetables, wheat rich in iron,
• beans and thriers, dried fruit,
• seed, crusty bread.

Acserbic acid, or vitamin C, can double or triple iron absorption.

10. vitamins D and calcium

Vitamin D helps a woman's body to absorb calcium and phosphorus, essential elements for proper organisation and fetal development, and facilitate bone storage and release.
The inadequacy of vitamin D can lead to complications, bone deformities and pregnancy.
The unborn child needs calcium for bone formation. It is also important to drink two to three cups (or dishes) of milk or milk products, and that is a normal daily amount.
Milk products should be low in fat because milk contains many calories and collects fat components.
A glass of milk contains the same amount of calcium as 25 grams of cheese.
Need for vitamin D, fourfold during pregnancy.
Before and during pregnancy, it is necessary to take 1,000 - 2000 A D-day vitaminL

The richest sources of the year D are
• milk, butter, cheese and eggs,
• Fish oil, fish ( cool, or cooked),
• eggs, butter, margarine,

Vitamin D is necessary to absorb calcium from the organism. The richest sources of calcium are:
• Milk and its products (kos, fresh cheese, hard cheese, etc) are a good source of calcium (a cup of milk is about 250 mg calcium).
• Green - colored vegetables (brokoli, rucola spinachy, cabbages, radiets),
• Sea products, fish also have a good amount of calcium, especially sardeles, polyp, squid, and locusts,
• nuts and almonds

Calcium extension (usually 600 mg days) may be necessary for women who receive little milk products on a diet. To cover the daily need of calcium, a mother will have to eat about 3-4 dairy Butions every day.