ORS of the pregnancy, the nutritional needs of the fetus and the mother are the same but there are different reasons for these needs. It is a period where deficiencies and excess can be harmful. The needs of the fetus, the change of metabolism of the mother and needs in fat are only most of the energy needs.
The first advice given to moms is a varied and balanced diet. A bit of mineral salts, vitamins, fiber, carbohydrates, lipids and proteins each day equals the proper development of the fetus and the good health of the mother.
What nutrients for what needs?
The nutrients (carbohydrates, lipids, and proteins) are the fuel of our body. Proteins are called nutrients builders. They are the muscle tissues of the fetus, the placenta, the flesh and blood. Proteins of animal origin (meat, fish, eggs) are more rich nutritionally than proteins of plant origin.
Lipids, in particular the omegas3, are essential to good brain development of the baby and his nervous system. Lipids allow to establish the reserves necessary for the MOM and help prevent a possible post-partum depression.
Effective against pump, carbs go into making and participate in the strength of the fetal tissue. Exit confectionery and other sugars, good carbs are carbs, low Glycemic, present in starches, grains, legumes and unrefined sugars.
Just as indispensable, vitamins (A, B, C, D, B9 and B12) prevent the risk of malformation. They protect infections and allow the fetus to determine mineral salts (calcium, iron, magnesium), which allow to have strong bones and good teeth and a good view.
A few tips
-Always eat fruits and vegetables in season (preferably organic if you can).
-Avoid drinking too much coffee (not more than 2 cups per day)
-Avoid too acidic foods if you are prone to stomach sick
-You can take some vitamin supplements designed for pregnant women if your doctor looks a few shortcomings, but a varied and balanced diet should provide for all your needs.
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