Many women are looking for the right diet during pregnancy and the best for her health and the health of the child, which guarantees her to eat all the proper nutrients that provide the mother and child with the required vitamins and minerals during pregnancy, so we will present to you in this article a set of important steps and rules that every woman wishing to maintain her health and the health of the fetus should follow.
Specifications of the appropriate diet during pregnancy
Dieting during pregnancy should be based on some basic rules, and it is better for a woman to choose a healthy diet before pregnancy and this will have a positive reaction to her health and the health of the fetus during pregnancy, however, these basic points that must be taken into account to maintain the health of the mother and fetus during pregnancy are:
* It is necessary to get all the nutrients found in vegetables, meat, fruits, whole grains and dairy products.
· For example, in fruits there are many types that a pregnant woman must eat, such as kiwi, which contains vitamin C, which raises immunity to face various diseases, and it is also found in guava, oranges, grapefruit and strawberries, and the potassium element in bananas and avocados.when you eat one avocado a day, it provides you with your potassium needs. of course, do not forget the commandment of the messenger of Allah, peace and blessings of Allah be upon him, 7 times in the morning.
* There are also a lot of vitamins in vegetables such as broccoli, cauliflower, red and green cabbage, yellow and red peppers, and it is recognized that folic acid is one of the important elements for pregnant women, especially in the first three months of pregnancy, and we find this element in dark green leaves.
* The protein element is one of the important elements to supply the body with the Iron element, which is found especially in red meat and liver, and to get the calcium element from proteins, you have to eat eggs and fish.
* Whole grains such as barley, oats, quinoa, chia and wheat germ are important elements that provide the body with vitamins, iron and B vitamins, which strengthen the nerves.
* Dairy: dairy products (gin – butter – Ribe – yogurt)are one of the basic elements that you should eat during pregnancy because they supply the body with important elements, and they are also useful for the fetus.
An applied example of weight loss during pregnancy
When thinking about following successful steps to lose weight in pregnancy, it must be healthy so that there are no complications for the pregnant woman, for example:
* It is possible at breakfast to eat a piece of bread made from oatmeal or brown flour (whole wheat flour) or whole barley flour with 2 eggs and slices of cheese, cucumber and lettuce, or eat 5 spoons of homemade beans with a piece of bread and slices of pepper, or a glass of yogurt with two tablespoons of oats and a spoon of raisins and sweetening with natural bee honey.
* At lunch: a piece of protein such as meat, poultry or fish with 5 spoons of useful starches to provide the body with carbohydrates and a plate of salad with green leaves.
* At dinner (optional): it is possible to eat a piece of cottage cheese with a spoonful of sesame and Nigella, have a glass of full-fat yogurt, or eat one or two fruits.
* It is better not to rely on three meals, but only two meals, but they must contain full nutrients (preferably a meal containing a plate of salad with green leaves).
* So you can eat only two main meals and you can add a snack while feeling hungry and stay away from the famous habits that pregnant women should eat all day.
These steps are successful to lose weight in pregnancy and maintain overall health while supplying the body with all the complete nutrients that provide the body with energy, and for a better result you can practice walking for half an hour a day or yoga.
The number of calories should not be less than 1700 and no more than 2000 during the day and during the third and last stage of pregnancy you will need an additional 200 calories almost every day with the observation of physically active women, during pregnancy they may need more calories.
Maintaining an ideal weight during pregnancy relieves many of your aches and pains and choosing saturated foods as part of a balanced diet in pregnancy improves the feeling of satiety.
For example, whole grains, vegetables, fruits and legumes are rich in fiber to keep you feeling full for longer, and without adding calories.
Drink plenty of fluids, which are more effective with fiber and keep you full and prevent constipation from occurring.
