Many women during pregnancy are looking for the right diet that is best for her health and the health of the child, which ensures that she takes in all the proper nutrients and provides both mother and child with the vitamins and minerals they need during pregnancy.
Specifications for proper diet during pregnancy
Dieting during pregnancy should be based on some basic rules, it is best for a woman to choose a healthy diet before pregnancy, which will have a positive response to her health and the health of the fetus during pregnancy, although these basics:
* It is necessary to get all the nutrients found in vegetables, meats, fruits, whole grains and dairy products.
·For example, among fruits, there are many types that pregnant women should eat, such as kiwi, which contains vitamin C, which can improve immunity in the face of various diseases. It is also found in guava, orange, grapefruit and strawberry, banana and crocodile. Pears When you eat an avocado every day, it provides you with your requirement of potassium and of course do not forget the commandment of the Messenger of Allah (may Allah bless him) 7 dates in the morning.
* Broccoli, cauliflower, red and green cabbage, yellow and red peppers and other vegetables also contain a lot of vitamins, and it is recognized that folic acid is one of the important elements for pregnant women, especially in the first three months of pregnancy, we see in the dark green leaves
* Protein is one of the important elements that provides iron to the body. Iron is especially found in red meat and liver. To get calcium from protein, you need to eat eggs and fish.
* Whole grains such as barley, oats, quinoa, chia and wheat germ are important in providing the body with vitamins, iron and B vitamins that strengthen the nerves.
* Dairy products: Dairy products (gin, butter, rapeseed, yogurt) are one of the basic elements that you should eat during pregnancy, since they provide the body with important elements, and they are also useful for the fetus.
Application examples for weight loss during pregnancy
When considering the following successful steps to lose weight during pregnancy, it must be healthy to avoid any complications for pregnant women such as:
* For breakfast you can have a piece of bread made from oatmeal or brown flour (whole wheat flour) or whole wheat flour with 2 eggs and slices of cheese, cucumber and lettuce, or have 5 scoops of homemade beans with a piece of Bread and chili flakes, or a cup of yogurt with two tablespoons of oats and a tablespoon of raisins, sweetened with natural bee honey.
* At lunch: a piece of protein such as meat, poultry or fish with 5 tablespoons of useful starches that provide the body with carbohydrates and a plate of leafy green salad.
* For dinner (optional): Have a piece of cheese with a spoonful of sesame seeds and Nigella, a cup of full-fat yogurt, or a piece of fruit or two.
·It is best not to rely on three meals, but only two, but they should contain all nutrients (preferably one meal with a leafy salad).
* So you can eat just two main meals, add a snack when you feel hungry, and stay away from the famous habit of eating throughout the day that pregnant women are supposed to eat.
These steps are successful in losing weight and maintaining overall health during pregnancy while providing the body with all the nutrients that provide energy to the body and for better results you can practice walking or yoga for half an hour every day.
The weight should be measured and monitored continuously without significant decline to keep the child healthy. The number of calories should not be less than 1700 calories and no more than 2000 calories during the day. In the third and final stage of pregnancy, you will need extra almost every day. 200 calories, note that physically active women may need more calories during pregnancy.
Maintaining an ideal weight during pregnancy can relieve many of your aches and pains, and choosing satiating foods as part of a balanced pregnancy diet can improve feelings of fullness. For example, whole grains, vegetables, fruits, and legumes are rich in fiber, which can keep you feeling full longer without adding calories. Drink plenty of fluids, which are more effective with fiber and keep you full and prevent constipation.
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