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Instead of two?

It is a great pleasure for every family when a toddler arrives and all of us are immediately happy in planning: how to complete the nine months before the blood-blooded droplet arrives.

However, sometimes you fail to forget about a very important factor that influences the health of your future child - and her mother - as well: healthy eating during pregnancy. It is intended to include "healthy" and not "correct". The article discusses how to advise in the next nine months and beyond, but does not discuss what to do about certain problems, such as how to treat hunger. Pregnant mothers' healthy diets have a long-term impact on their health, often defining their mother and child's fate.

For two - but not for two

Almost every happy mother gets nutrition advice - you have to eat it, you have to eat it for both of you, but most importantly, you have to eat it instead of two - sounds the most such "advice". , but not so much that we should eat "instead of two". Both the maternal body and the developing fetus are in need of whites every day (their need is increased by 65%!), Carbohydrates, fats, vitamins and minerals. Energy demand is not rising significantly. You should consume about 300 Kcal more, which means that a total weight gain of 10 to 12 kilograms is recommended during pregnancy, which in the first three months is approx. two kilograms, the remainder being evenly distributed, less than half a kilogram in weight gain per week. It is a very important principle that what a mother consumes, after all, also gives her fetus, so adjusting the dinners requires special attention. The following is a list of the four basic food groups: Dairy products and snacks: They are recommended to be consumed four times a day, one serving of dairy products, two deciliters of milk, two slices of cheese, one glass of wheat, or poultry, two pieces of egg.
Cereals, Notes: It is also recommended to consume several times. One serving is a slice of bread, a bun or croissant, half a glass of muesli. Whole wheat (brown) breads are preferred because of their fiber, fiber, and vitamin content.
Fruits and Grasses: Daily consumption is recommended here as well. They should be taken in a single serving of about half a glass, preferably raw or roasted. They can also be consumed in the form of fresh fruit or smoothie. (Fiber diets are also important to prevent pregnancy-related cravings and the occurrence of high blood pressure during pregnancy.)
Fats and yeasts: They have no fixed portion, nor are they recommended to be avoided or consumed in excessive quantities. Many foods contain hidden fats (such as chips, salad dressings, chocolates), and even with these, we bring in a lot of fats unnoticed.

Are you healthier without? (the downsides of vegetarianism)

During the pregnancy, if possible, vegetarian diet should be discontinued. If this is by no means feasible, vegetarian mothers should pay close attention to adequate nutrient intake. Care should be taken with respect to whites, iron, iron, B12, vitamin A and D, and calcium.

And the coffee?

Caffeine (coffee) should be avoided during pregnancy, alcohol consumption and smoking are expressly prohibited! Any of these can cause permanent damage to the fetus, and therefore cannot be tolerated in the early stages of pregnancy.

Healthy eating while pregnant

How, When, How Much - The Principle of Good Nutrition During Pregnancy
  • Regular multiple daily meals (five times) are recommended, with small amounts being consumed at the same time.
  • Reducing fat intake, preferring vegetable fats (eg use of oil, margarine) is beneficial, lean meats (fish, poultry) are worth choosing, as well.
  • The consumption of whole wheat (brown bread, croissant) is more favorable than that of whiter wheat. The consumption of different cereal grains and muesli is recommended only because of their fiber content.
  • You should rarely eat sweets, but only on holidays.
  • Reducing kitchen consumption is beneficial.
  • Dairy products - milk should be consumed in some form by the pregnant mother every day, with the benefit of lower fat contents.
  • The diet should include several times every day raw vegetables, salads or steaks.
  • The best thirst-quenching drink is water, sugary and / or succinic acids, which have a poor effect.

You've been born! - nutrition of nursing mothers

During breastfeeding, the mother's body is just as heavily burdened as it is during pregnancy, and further attention in the field of nutrition is important. Under normal conditions, 850 ml of breast milk are produced daily. This means that you have to consume at least the same amount of fluids and about thirty percent more of the original energy requirement. Vitamin A, C, and D, folic acid, calcium, magnesium, zinc, and Judo can increase your daily requirement by up to 50%. Alcohol and coffee should be avoided, and strong spices should not be used by the mother.
In general, two thirds of the pregnancy burden during breastfeeding can be overcome. Of course, this requires regular exercise and a varied diet.