pregnancy nutrition guide

pregnancy nutrition guide, pregnancy diet menu :: What needs during pregnancy

Pregnancy nutrition guide needs are increased during pregnancy since within your body grows a little being at very high speed. But eating for two does not mean eating twice as much but twice as good.

I'll give you some references, but some tips to adapt your needs are depending on your starting weight, your workload, your physical activity ... And in case of trouble, do not forget to refer to the midwife or doctor who follows you and give you advice tailored to your situation and, if necessary, refer you to a dietician.

Pregnancy nutrition guide protein needs: proteins are very important for the pregnancy diet menu proper development of your baby and your diet should give you essentials. Protein amino acids are contained mainly in meat and fish. For this reason it is advisable to eat 2-3 times a week. If you are vegetarian, do not worry! Just associate with each meal cereals and legumes (couscous is an excellent example) are also very rich in protein.

Pregnancy nutrition guide needs sugars: the body needs sugar to function, but it is best to avoid sugars in favor of carbohydrates. But differ from time to time is not bad either!

Pregnancy nutrition guide need lipids: fats are also very important because they provide vitamins A, D, E and K are essential for your health and your child's development. Must vary the sources of fat in order to have the 3 essential fatty acids, those that your body can not manufacture itself. However, prefer vegetable fats and rather raw or fried fast.

Pregnancy nutrition guide Need for minerals

Pregnancy nutrition guide Calcium: It takes 1200 mg per day. It is found in dairy products. But do not feel guilty if you do not like milk! Vegetables and legumes such as walnuts, hazelnuts, almonds, beans, lentils, cauliflower or sesame seeds contain 2-3 times more calcium than milk. To keep your calcium reserves, avoid coffee and soft drinks based on coca and tobacco.

the iron is essential for the formation of red blood cells. Iron deficiency is very common during pregnancy and especially during the third quarter. To maintain its stock of iron requires a regular intake of vitamin C and iron rich foods: wheat, yeast, parsley, grains, legumes, green leafy vegetables, soybeans, ...

Pregnancy nutrition guide Zinc: It is vitally important to the organization. It is found in seafood, red meat, fish, whole grain bread, whole grains and legumes.

Pregnancy nutrition guide vitamins: It takes all kinds of vitamins. They are found mainly in fruits and vegetables (fresh or frozen but not canned) but also in oily fish, egg yolk, butter, milk, liver, especially in the cocoa and banana! But guarantee a sufficient supply of vitamins is the variety of food. Your doctor or midwife will be bringing to prescribe a vitamin D lamp (Overdose) to take the seventh month of pregnancy. This is because Vitamin D requires sunlight to be made and in our region, it is not always beautiful!

Pregnancy nutrition guide need cash: drink helps prevent urinary tract infections are more common during pregnancy. Recommended drinks are, of course, but also water fruit juices and herbal teas. Avoid stimulants such as tea or coffee and especially not alcohol!

pregnancy nutrition guide, pregnancy diet menu :: What needs during pregnancy