How and what should I eat during pregnancy?

At the very beginning of pregnancy, in the first 8-9 weeks, there is a significant restructuring and acceleration of all metabolic processes in the woman's body. Many people experience an almost constant feeling of hunger. The feeling of hunger appears in any person and it signals that the glucose level in the body has dropped to a critical level. Consequently, the body has developed a shortage of nutrients and you need to eat urgently. But here is where the little snag lies! You need to eat a little, and what is really necessary. And there is no need to go to extremes - eat for yourself and for the child. Excessively abundant food does not contribute to improving the woman's well-being.

Rational nutrition of pregnant women should be based on the pregnancy period, the nature of work activity and the woman's level of physical development. In the first half of pregnancy, especially in the first trimester, nutrition should not differ from the usual, but it should be sufficient and complete. Later, needs increase. All vital processes in the body require a constant flow of energy. Just as a car does not move without gasoline, a person cannot live without a certain set of nutrients.

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Carbohydrates and Pregnancy

The main sources of energy are carbohydrates. They are the most easily digestible substances and play a very important role not only in the energy supply of the body, but also participate in the formation of some structures in the human body. Pregnant women have a very significant need for carbohydrates. Pure carbohydrates are glucose. But of course, you can't eat only sugar. Therefore, as a source of carbohydrates, you need to eat wholemeal flour products, fruits and vegetables. You should avoid confectionery products that give a short-term satiety effect, and excess glucose then turns into subcutaneous fat. Preference should be given to cereals (especially buckwheat and oatmeal), which contain proteins and various carbohydrates - both easily digestible (glucose) and more complex (starch, fiber), as well as various microelements, which we will talk about a little later.

Berries and fruits are simply irreplaceable as food products for a pregnant woman (and not only for a pregnant woman - they are useful for everyone without exception). They contain carbohydrates, fiber, vitamins, and microelements (and some manage to get a small "portion" of protein in the form of an eaten worm).

Vegetables are slightly inferior to fruits in the amount of carbohydrates, but they are richer in minerals, fiber and contain the same large amount of vitamins. Potato products occupy a special place in the diet. The fact is that it differs from other vegetables in the highest content of starch and potassium, not to mention the vitamins and other substances it contains. And starch is slowly digested in the body and, thus, energy comes to the child constantly, and not in separate portions, as from a chocolate bar or cake.

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Fats and pregnancy

Fats are a necessary substance for normal life. But this does not mean that you need to run to the market and buy lard! The most favorable combination in the diet is considered to be the predominance of fats of plant origin. But animal fats should also be left in your diet. Thus, milk fat and egg yolk fat are a good source of fat-soluble vitamins A and D. Vegetable fats are sources of polyunsaturated fatty acids used to build cell walls. Vegetable fats also contain vitamin E.

In addition, fats, like carbohydrates, are a source of energy. As a result of their breakdown, water and carbon dioxide are released, and hormones, including sex hormones, are built from the remains. This is why excessively thin women may experience menstrual irregularities and even infertility. But there should be no "excess" in fat consumption, since it begins, like carbohydrates, to be deposited under the skin and in organs, leading to obesity. And obesity, as we know, does not add much health.

Speaking of fats: sunflower and olive oils not only increase the energy and taste value of food, but also help prevent constipation.

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Proteins and pregnancy

Proteins are the main building material, especially for the organism growing inside you. Proteins, having entered the gastrointestinal tract, are broken down into amino acids. And the amino acids are distributed throughout the organism. In particular, they reach the fetus and, thanks to special enzymes, are combined again into proteins. But now this is already a protein from which the organism of the future child is built. The main value of proteins of animal origin (meat, fish, poultry, eggs, milk) is that they contain all the necessary and essential amino acids. There are 10 essential amino acids, they are not synthesized in the human organism, but enter it only with food. We cannot do without them, that is why they are essential.

Proteins do not accumulate in a woman's body in the same way as fats or carbohydrates. Therefore, a pregnant woman should receive a sufficient amount of them. If there is not enough protein, the rate of construction of fetal tissues may slow down, i.e. intrauterine development may be delayed. In addition, a lack of protein can reduce the immunity of a pregnant woman, and she will be more susceptible to colds.

In addition to protein, dairy products are a major source of calcium, which is essential for building fetal bones. Milk and dairy products also contain some vitamins.

Proteins of plant origin (bakery products, pasta, cereals, legumes), although inferior in nutritional value to proteins of animal origin, contain other, no less important components, so these products should not be ignored under any circumstances. The most optimal combination in the diet is considered to be 60% of animal proteins and 40% of plant proteins. Anticipating the question about the benefits or harm of vegetarianism, I will answer: during pregnancy, it is better to become a "carnivore" than to give birth to an underdeveloped child.

Vitamins for pregnant women

Now let's talk about vitamins. Vitamins are biologically active substances of various chemical natures, necessary for the implementation of important physiological and biochemical processes in the human body. The fact is that all these processes occur as a result of the action of various enzymes. And the latter cannot work without vitamins. If there are not enough vitamins, these processes will slow down or stop altogether. Then we talk about hypo- or avitaminosis of a particular vitamin. The table below describes the action of vitamins and the products that contain them in maximum quantities.

Since a new organism is growing in a pregnant woman's body, she needs to get more vitamins than usual. Moreover, it is better to eat fresh vegetables and fruits. This way you will "kill" several "birds" with one stone: firstly, you will never overdose on vitamins (and hypervitaminosis is no better than hypovitaminosis); secondly, along with vitamins you get many other useful substances - mineral salts, microelements, fiber and carbohydrates; thirdly, fresh vegetables and fruits contain much more vitamins than the same ones, but subjected to heat treatment (jams, borscht, soups, etc.).

Well, if we are talking about vitamins, we cannot ignore synthetic, that is, tablet vitamins. Today, there are a great many of such complex vitamins, and it will be quite difficult for you to understand them without special knowledge. Therefore, before buying this or that complex drug, consult with your doctor, since the dosage of each, due to the vitamins that make it up, depends on the duration of pregnancy and your well-being and condition.

Synthetic vitamins should be taken in strictly defined quantities, and their uncontrolled use can lead to an overdose. Thus, hypervitaminosis D can lead to kidney damage, deposition of calcium salts in the placenta, which will worsen uteroplacental blood circulation and, accordingly, fetal nutrition. Hypervitaminosis A causes nausea and vomiting and can lead to the development of heart defects in the fetus. Hypervitaminosis C disrupts the blood composition and increases the load on the kidneys, especially at the end of pregnancy.

Minerals and Pregnancy

Of the mineral salts, the most well-known is table salt, which contains sodium and chlorine.

Sodium is found in many plant and animal products, but the main product with which it enters the body is table salt. A person eats 1-2 teaspoons of salt per day, which contain 2-4 g of sodium. It has been noted that people prone to hypertension consume more salt.

Potassium is the main intracellular ion of the body. It is found in large quantities in dried fruits (raisins, dried apricots, prunes), vegetables, and potatoes.

Chlorine is involved in water-salt metabolism and, along with sodium, is contained in table salt.

Phosphorus is a necessary material for bone tissue, it is also part of adenosine triphosphoric acid, which is necessary for energy production. The largest amount of phosphorus is found in fish, as well as in meat and milk.

Magnesium is an element that activates hydrolysis processes, promotes the accumulation and release of energy, and reduces increased excitability of the nervous system. It is rich in various dark green vegetables, watermelons, some cereals, persimmons, and dried apricots.

Calcium is the main element that human bones are made of. Without it, muscle contraction is impossible. It is also one of the blood clotting factors. When there is a calcium deficiency, people experience convulsions. A lack of calcium in the diet of a pregnant woman will not only lead to a disruption in the formation of bone tissue in the fetus, but will also cause increased leaching of calcium from the bones of the pregnant woman. This is why many pregnant women experience tooth loss during pregnancy and their bones become more brittle.

Iron is an element that is directly involved in hematopoiesis. Red blood cells - erythrocytes - consist of a membrane with hemoglobin inside. Hemoglobin consists of a mineral part - heme and a protein part - globin. So heme is, in fact, four atoms of iron. If a pregnant woman does not get enough iron, then she develops iron deficiency anemia. But not only she, but also the future child. Iron is found in apples, spinach, tomatoes and some other vegetables and fruits, as well as in the liver and kidneys.

If you have read this section carefully, then I hope it is clear to you what products your diet should consist of. If you still have additional questions, it is better to ask them to your doctor, who will create the necessary diet for you, taking into account the characteristics of your body and the nature of your pregnancy.