What to eat for breakfast during pregnancy. Pregnant woman's menu: there is a time for everything

Whole grains are complex carbohydrates and your body digests them quite slowly. Complex carbohydrates will keep you feeling full longer, so you won't feel sluggish or tired until next appointment food. Bowl of oatmeal with fresh fruit is enough nutritious breakfast which will provide your body with fiber and vitamin C. Oatmeal also contains folic acid, a nutrient that helps prevent some birth defects. Eating whole grains for breakfast during pregnancy will help your body maintain the optimal amount of iron it needs to support a healthy blood supply to your baby. A piece of bread or a whole grain bagel with low content fats are excellent nutritional ingredients for breakfast during pregnancy.

Dairy

Calcium is an important nutrient during pregnancy because it is directly involved in the formation of your baby's bones and teeth. In addition, it supports healthy tone muscles and nerves. During pregnancy, a breakfast containing dairy products is one of the best options to obtain calcium. A bowl of whole grain low fat breakfast cereal and milk is healthy way adding calcium to your morning meal. A packet of yogurt with chopped nuts and fresh fruit is also a calcium-rich breakfast. A glass of natural orange juice is rich in calcium and supplies vitamin C, a nutrient that helps immune system your child to develop.

Protein

Protein is essential for the proper development of your unborn child. This nutrient is especially important for you during the second and third trimesters, when your baby is growing significantly faster. Hard-boiled or scrambled eggs are a healthy way to add protein to your breakfast. When planning your breakfast during pregnancy, do not forget about cheese, which contains a lot of protein. A bowl of cottage cheese with fresh fruit for breakfast and your body will receive the protein required for your pregnancy.

Fresh fruits

One of the main benefits of eating fresh fruit for breakfast is the amount of fiber you get. Fiber helps keep you full and will give you more energy in the morning. It also helps prevent constipation, which is a common complaint among most pregnant women. Fruits will supply your body with a dose of folic acid, vitamin C and potassium you need so much during pregnancy. Sliced ​​banana, a portion of yogurt or cottage cheese with peach slices, fresh berry puree or 100 percent Orange juice. All of these ingredients are nutritious and rich in vitamins, minerals, protein and fiber. Don't forget about them while eating breakfast!

During pregnancy, breakfast plays a particularly important role; it energizes you and your unborn baby for the whole coming day, so you should pay special attention to what you eat in the morning!

Hello, dear women! Almost all of us sooner or later become mothers. But they precede this long months waiting for the crumbs, queuing in antenatal clinic, endless tests, examinations and... dreams of a healthy baby.

But did you know that most, if not all, of them are destined to come true? And you need very little for this - healthy image life, good mood and proper nutrition for pregnant women. The 1st trimester, the menu of which is discussed in this article, is considered one of the most important. Simply because it is during this period that all the organs and systems of the fetus are formed, and the fetus itself gradually develops.

And in best case scenario, so to speak, lack useful substances now in the future it may turn into a pathology for him, and at worst - become fatal.

You shouldn’t radically change your diet in the first months of pregnancy! It's much smarter to just adjust it.

Will help with this simple general nutrition rules:

• A pregnant woman's menu should be as diverse as possible and contain proteins, fats and carbohydrates in required quantities. Of course, only a nutritionist can determine these amounts in each individual case. If you have the opportunity to contact him, great, if not, don’t be upset. Moreover, if before pregnancy there were no problems with overweight. After all, this means that the diet is correct and does not need changes. If they were, it needs to be reconsidered, reducing the amount of fats and carbohydrates (sweets) consumed. You shouldn’t eat more than usual and eat for two in the first trimester.

By the way, if you really don’t want to count proteins, fats and carbohydrates yourself, you can simply order healthy food on house! They will do the math for you and bring you food for the whole day from the most healthy and natural products. Very comfortably! View sample menus and prices possible on the website.

• At first it is advisable increase the portions of fruits and vegetables you eat. The latter can be filled with oil. In this form, they are not only absorbed faster, but also improve digestion.
• Important take care of your diet. It is advisable to replace three meals during this period with 5-6. The main thing is that the portions are small.
• We must not forget about drinking. The expectant mother needs 2 liters of fluid per day. Moreover, it can be not only water, but also fruit juices, compotes, milk or cocoa.
• The last factor is the way food is prepared. During pregnancy better to refuse fried foods in favor of boiled, baked or steamed.

2. What should be in the diet

Proper nutrition expectant mother may reduce the risk of developing congenital pathologies fetus That is why it needs to be thought through with special care.

What does a pregnant woman need?

In vitamins, because they play vital role. Judge for yourself:

1. Vitamin B9, or folic acid. Doctors prescribe it from the first days. Do you know why? He is responsible for proper development nervous system and protects the fetus from anencephaly, hydrocephalus, spinal fissures and others dangerous illnesses. It is found in nuts, legumes, apples, citrus fruits, mushrooms and greens.
2. Vitamin E. It is also well known by many as it prevents miscarriage. You can find it in vegetable oils, eggs, nuts, liver and herbs or... in the pharmacy.
3. Vitamin C. It not only increases the immunity of the expectant mother during pregnancy, but also strengthens the walls of blood vessels and the placenta, and also promotes the absorption of iron, on which, by the way, the level of hemoglobin depends. But keep in mind that it is too a large number of Vitamin C may be harmful because Vitamin C stimulates the immune system, which is undesirable in the 1st trimester.
4. Vitamin D Do you want to preserve the health and beauty of your teeth? Don't forget about fish, seafood, egg yolks and butter, which contain it. This vitamin allows the future baby not only to form a strong skeletal system, but also to prevent the development of allergic reactions.
5. Vitamin B12. Women suffering from anemia need it. It is found in fish, eggs, meat and milk.
6. Vitamin A. It affects the condition of the placenta and is found in eggs, dairy products, green and yellow vegetables.

In addition to them, a pregnant woman needs zinc, iron, selenium, honey, cobalt and other trace elements on which the development of the fetus depends. How not to get confused in all this diversity and enrich your body with all the useful substances?

Just make sure that there is room in your diet for all food groups, namely:

• vegetables and fruits;
• cereals and cereals;
• meat and fish;
• dairy products.

3. What a pregnant woman should not do in the first trimester

• Fast food and semi-finished products.
• Chips, crackers and any overly salty or spicy dishes- they violate metabolic processes in the body, causing swelling.
• Coffee and caffeinated drinks. They increase blood pressure, which can result in miscarriage. Meanwhile, doctors still allow coffee lovers 1 cup of coffee per day.
• Canned food, carbonated drinks.
• Alcohol.

4. Approximate food menu for a week in the first trimester

Now let's take a look sample menu for a week, which will provide mother and baby with all the necessary nutrients: