Pregnant diet: sample menu for each day, term, meals for excess weight
Doctors assert that excess pounds during pregnancy, recruited in excess of, you need to get rid of. But you have to realize that after giving birth you will lose about 10 kg. this includes the weight of amniotic fluid, the placenta, a certain volume of blood and, of course, a newborn baby. However, if the weight is much higher than necessary, the woman will probably be recommended a special diet for pregnant women, which is appointed in such cases.
Why you need a diet?
Not to the extent of the increased weight of pregnancy can cause disease and complications, among them:
- Morning sickness in the late stages.
- Preeclampsia with increased blood pressure, emergence of protein in urine, the occurrence of edema, varicose veins.
- Hypoxia of the fetus, when the fetus is little oxygen.
- A weak patrimonial activities.
- The birth of a large baby.
- The development of gestational diabetes ( after childbirth it disappears).
- Glycosuria (appearance of sugars in the blood).
Swiss nutritionists conducted a study in which they found that if the pregnancy were recruited less than 16 kg, the woman after childbirth will find his old form 1-1. 5 years. But if she recruited more than 20 kg, then it is likely to remain unchanged.
As allow to avoid the diet?
To weight during pregnancy increased normal, at different stages use the body mass index. To calculate it yourself, divide weight by height squared. Index from 19 to 25 units is considered normal. The carrying a child will add you 9 -14 kg.
If the index is less than 19, then during pregnancy you need to get 2-3 extra pounds. If you expecting twins then there is weight gain, add up to 4 kilos. Should monitor the speed of weight gain. You need to know that in the first trimester and the beginning of the second pregnant woman gains approximately 40% of the norm, since the middle of the second and throughout the third trimester it will increase to 60%.
If before pregnancy your weight was normal, at the end of the first trimester must be replenished at 1.5 kg.
In the second trimester of pregnancy weight gain per week — 0.4 kg. At the end of the third trimester, when a woman is 9 months pregnant doctors are allowed to gain 1 kg Increase may be higher because there are swelling.
If women before pregnancy weight was above normal, by 20 weeks she is allowed to draw not more than 2.9 kg In the case of normal weight is 5.4 kg. These indicators are also used during pregnancy planning.
From what we can too to get better?
When the whole family is known for the news of the pregnancy, the future mother strenuously to feed. The husband brings the sweet mother — fat cottage cheese and sour cream, the mother-in-law soup and burgers. However, in the first trimester most pregnant women suffer from morning sickness, so the increase is negligible. But starting from the second trimester, when morning sickness disappears, you can seriously get better.
During pregnancy do not need to eat for two, it is not necessary to increase the amount twice. Provident nature has arranged so that all the nutrients even from the supply in the body is low head straight to the baby. To control weight the doctors advise to be weighed every week, and the result record.
In the second trimester of pregnancy the extra weight can come from a sedentary lifestyle, food fortification and appeared edema. Learn about their appearance through the gum socks, banners if they leave, it’s time to make adjustments to the menu. Swelling can be seen in the ring on his finger, which the evening may be difficult to remove.
Indications for diet in pregnancy
Diet is prescribed for every pregnant woman, but the number of calories always depends on the previous weight of the expectant mother, a hereditary and chronic diseases.
Misconception it is believed that a pregnant woman should not expose yourself to the limit in the diet, because all she wants at the moment — needs child. It is not, increased appetite occurs because of the changed hormonal background, as has happened, for example, during PMS and menstruation. Pregnant to go of their weaknesses on occasion should not need to carefully monitor the weight at each gestational age, with a healthy diet.
When to use a diet?
If during pregnancy you have extra weight in the first place, don’t worry. Because stress badly affect your health and the baby. You just need to adjust the way of life and choosing the right food.
Diet will prescribed in case of weight gain above the norm by 1.5-2 times. For example, during the week you score 200 and 400 grams. The doctor will check whether there is swelling, asked about what meals consume.
Food with restriction of calories is prescribed to achieve health objectives: weight reduction required for the health of your future baby. If a pregnant woman had swelling, right diet must not contain the following products:
- Smoked meat, fish, cheese.
- Salty food, salt consumption is limited to a daily minimum.
- Dishes that are made for the future, for example, marinades, sauces.
- Cakes and sweet yeast.
- Semi-finished pancakes, sandwiches, fast food restaurants, pizza.
Diet pregnant the doctors are divided by trimesters with the far intent. Products are selected based on the needs of the baby, which at each stage requires a specific set of nutrients. The diet consists of limiting the number of daily calories.
How to calculate the calorie allowance?
Daily diet of pregnant women should consist of:
- 120 grams of protein, one of them must be present 70 g of animal meat, dairy products, fish or eggs.
- Of 100 grams of fat, 20 grams of vegetable.
- In the first trimester is over 400 g of carbs, in the second and third this value should not exceed 300 gr. Reducing carbohydrates, make up the loss of proteins.
In the period of diet pregnant food takes not less than 4-5 times a day, but it should be small portions. If before the diet you drank a day 3000 calories, with the advent of this figure goes up to 1800-2000 calories. But this does not mean that you should go with an empty stomach. Just now you need to forget about fast food, sweets, fresh white bread and soda pop — all this is replaced with healthy food.
This amount of calories will be enough future baby. Thus, in the first trimester it will need just 100 extra calories — that’s about a glass of Apple juice, the second 200, for example, a glass of milk and yogurt, 300 calories (yogurt and a piece of boiled meat) on the third.
Diet pregnant on days
To be eaten 5 times a day, menu need to make with the right balance of calories. Something like this:
- Breakfast should take 30% of the daily calorie intake. It needs to be hearty and consist of proteins, carbohydrates and fats.
- Lunch accounts for 10%.
- At lunch, you need to use 40%.
- Afternoon tea consists of 10%.
- Dinner should be as easy as an afternoon snack (10%). The last meal should take place no later than 9 PM. The menu should consist of fruits, yogurt, yogurt or fermented baked.
Meals need to boil, simmer, bake, cook on the grill without adding oil. Salt intake pregnant needs to be reduced to 6 grams a day, as it leads to stagnation of water in the tissues, causing swelling. We need to abandon the semi-finished products and ready meals, for example, canned food and jam, because you don’t know how they were prepared and that they put manufacturers.
Sample menu pregnancy each day
For each trimester requires a different set of nutrients. Read offer sample menu for the day.
During the first months, you need to consume foods rich occurring food folate and vitamin B9.
- At Breakfast, cook oatmeal on the water, eat the yogurt, wash down with fresh pear juice.
- For lunch, consume wholemeal bread with salmon and a slice of cheese, and drink a Cup of green tea.
- For lunch, cook a mushroom soup, make cabbage salad with carrots and greens, drink some herbal tea.
- In the afternoon prepare whole wheat bread and two slices of cheese.
- For dinner there is a salad of carrots and greens, risotto, a glass of kefir.
In the middle of pregnancy, the baby needs calcium, vitamin D, iron and omega-3. Daily diet is something like this:
- For Breakfast oatmeal with Apple, pear and cinnamon milk, an infusion of chamomile.
- For lunch, eat a handful of almonds with the plums, wash down with a Cup of yogurt.
- For lunch, prepare a lentil soup, seaweed salad and cranberry juice.
- In the afternoon consume whole grain bread and a piece of herring.
- For dinner prepare an omelet consisting of 2 eggs, mushrooms and greens, drink yogurt.
At the last stage of pregnancy, the diet should add carbohydrates, vitamin K. These nutrients to make up for this food:
- Breakfast bake pancakes, drink a glass of curdled milk.
- For lunch, prepare a whole grain bread and a slice of cheese.
- The dinner consists of fish soup, salad of tuna, greens and spinach, wash down with a glass of broth hips.
- In the afternoon, eat cheesecake homemade.
- For dinner, eat fish baked in foil with tomatoes, eggplant, zucchini. Drink a glass of sour milk.
If extra weight
Sample menu for a day for pregnant women with weight above normal:
- For Breakfast eat 150 grams of low-fat cottage cheese with slices of fresh pear, a Cup of tea.
- On the second Breakfast consume 200 grams of yogurt, a banana and some fresh blueberries.
- At lunch, prepare a vegetable soup, steam cutlets of chicken breast, eat fresh cucumber.
- Afternoon snack — light yogurt, handful of nuts and dried fruit.
- For dinner, boil the lean fish, make a salad, season it with olive oil.
- Before bedtime and tuck into berries prunes with half a Cup of yogurt.
So, to the future baby to be healthy women need from the moment of pregnancy planning to worry about buying scales and drawing up the required menu, to avoid the set of extra pounds and nourish the unborn baby with all the necessary for his health and full development substances.