Eating well during pregnancy - the best products and useful supplements

The importance of healthy eating during pregnancy

During pregnancy, all the nutrients a woman receives not only meet her needs, but are also necessary for the growth and development of the fetus. Therefore, the usual diet is no longer enough. If the woman continues to eat "as before", she may develop anemia due to increased iron intake, or her teeth may be damaged, as some of the calcium is used to build the baby's bones.

The importance of a balanced diet during this period cannot be underestimated. If a pregnant woman's diet does not contain enough protein, it is not only her muscles that will be affected - this can lead to hypotrophy of the fetus in the first place. An excess of easily digestible carbohydrates (bread and sweets) significantly increases the risk of gestational diabetes - a dangerous disease that requires a strict diet, lifestyle changes and, if these measures fail, insulin injections.

At the same time, the lack of carbohydrates and fats leads to an energy deficit, and the body begins to consume intensively the beneficial proteins necessary for the growth and development of the fetus.

Basic principles of rational nutrition for pregnant women

A proper diet involves balancing the main nutrients during pregnancy:

• protein - the "building material" for any organs, but primarily - for the brain and muscles. It is considered that protein should make up most of the extra calories used for the needs of the fetus (about 250 kcal). On average, a daily protein intake of 71 g is recommended. The best sources of protein are lean meat, poultry and eggs, seafood, legumes, peas, lentils, seeds and nuts, soy products;
• carbohydrates - the main source of energy. To avoid feeling constantly hungry (a frequent companion of pregnancy!), you need to eat complex carbohydrates - wholegrain products, vegetables, fruit, brown rice. The daily carbohydrate allowance is 175g, of which 25-38g should come from dietary fiber;
• fats - without these, normal development of the child's nervous system and brain is impossible. In addition, the lack of lipids quickly affects the condition of a woman's skin and reproductive system. But don't indulge in butter, pork, full-fat cheese and cream - they contain harmful saturated fats. Normally, during pregnancy, fat provides 25-30% of your daily calorie intake and saturated fats should account for less than 10% of calories.

It is important not to forget about calories - age, height, a woman's "pre-pregnancy" weight, stage of pregnancy, activity level and the extra calorie factor (for creating energy reserves) are all taken into account when determining calories. There are special calculators that can calculate your daily calorie rate; if you are unable to do this yourself - you can consult a doctor, who will help you work out a diet that is optimal for the health of mother and baby.

But while proteins, fats and carbohydrates are the basis of the diet, it is very important not to forget the beneficial vitamins and minerals. During pregnancy their needs increase. For example, the need for iron increases with each trimester, and folic acid should be started well before conception, as lack of it can lead to neural tube defects in the baby (e.g. spina bifida - splitting of the spine or abnormal brain formation).

Hydration also plays an important role in the baby's behavior. Water ensures normal digestion and healthy circulation, forming the amniotic fluid that supports and protects the fetus.

Doctors recommend that pregnant women drink at least 8-10 glasses of fluid a day. The amount can be increased in hot weather or with strenuous physical activity. You should also include in your diet vegetables and fruits that are good for pregnant women, such as cucumbers, prunes and watermelons: they contain lots of fluid and vitamins.

You don't have to drink only water, green tea or herbal teas (e.g. chamomile) are good options, as are unsweetened compotes, fruit drinks and uzvar. However, avoid coffee, strong black tea, sweetened carbonated drinks and especially energy drinks.

Vitamins and minerals (macro- and micro-nutrients) for pregnant women

Vitamins and minerals are indispensable nutrients: they are not formed in the body and must therefore be obtained from the diet. The main difference between them is their structure: vitamins are organic compounds and minerals are inorganic.

Minerals are in turn divided into microelements (chromium, copper, fluorine, iodine, iron, manganese, molybdenum, selenium and zinc) and macroelements (calcium, chlorine, magnesium, phosphorus, potassium and sodium).

Which vitamins are necessary for expectant mothers:

• Vitamin A (retinol) - is necessary for the formation of visual pigments and normal functioning of the retina, as well as for the condition of the skin and mucous membranes, and immunity. Carotenoids (precursors of vitamin A) are found in red, yellow and orange vegetables, and retinoids (its active form) - in animal products;
• B vitamins - these help improve metabolism and maintain optimal energy levels in the body. During pregnancy, all B vitamins are needed, but folic acid (B9 ) - in particular. The main sources of these beneficial substances are wholegrain products (bread, pasta), meat and fish, leafy green leafy vegetables, legumes;
• vitamin C (ascorbic acid) - is the "fortifier" of the immune system, the need for which increases during pregnancy. Ascorbic acid also improves iron absorption, supports skin and other tissue health. Berries, citrus fruits, kiwi fruit, broccoli and other delicious produce are rich in vitamin C;
• Vitamin D - is a unique vitamin, the only one that is produced in the skin by the sun's rays (although it is also found in eggs, fish oil, fortified dairy products). Sufficient vitamin D intake during pregnancy is very important for the normal development of the fetus' skeletal system, as it helps calcium absorption;
• vitamin E - is a powerful antioxidant and immunomodulator, also necessary for the normal functioning of the cardiovascular system. To get the necessary amount of vitamin E, you need to eat spinach and broccoli, seeds and nuts, vegetable oils, avocados, whole grain products.

Micro- and macro-elements to which you should pay special attention:

• iron - during pregnancy, the blood volume increases, and the need for this microelement increases (it is necessary for the formation of hemoglobin - the oxygen carrier). Iron also helps maintain normal energy levels and improves the functioning of the immune system. The recommended daily intake during pregnancy is 27 mg of iron per day. It is found in red meat, liver, lentils, buckwheat, beans;
• calcium - it helps the blood to clot, regulates the heart rate and muscle contractions, ensures the strength of teeth and bones. The recommended daily intake of calcium during pregnancy is about 1000 mg, found in leafy green vegetables, dairy products, almonds and sesame;
• magnesium - this macro-element is involved in most biochemical reactions (e.g. protein synthesis) and energy metabolism, normalizes muscle and nerve function, regulates blood glucose levels. Doctors recommend that pregnant women consume at least 350-400 mg of magnesium a day. It is found in almonds, pumpkin seeds, bananas and avocados, wholegrain products, leafy green vegetables. There is also an excellent combination - magnesium + B6, which is often needed during pregnancy (e.g. for restless legs syndrome, shin cramps, poor sleep, fatigue);
• iodine - during pregnancy, this micronutrient is essential. Its deficiency causes hypothyroidism (decreased function of the thyroid gland), which leads to abnormal development of the baby's brain and nervous system, mental retardation and growth retardation. The recommended daily dose for pregnant women is 220-250 mcg. Iodine is found in seafood, seaweed, cranberries and spinach, iodized salt.

Although most people remember iron, calcium and magnesium, many forget the importance of Omega-3 for pregnant women. These are polyunsaturated fatty acids with anti-inflammatory effects, which normalize the functioning of the cardiovascular system, ensure proper development of the fetus' brain and vision, and reduce the risk of premature birth. Omega-3 is found in large quantities in nuts, seeds, flaxseed oil, oily fish (a "must have" for pregnant women). Their most important component is docosahexaenoic acid (DHA), the recommended daily dose of which is 200-300 mg.

Products best for pregnant women's diets

Foods that are rich in the necessary vitamins and minerals, but which do not contain (or contain minimal amounts of) easily assimilable carbohydrates and saturated fats, are permitted during pregnancy.

Fruit and vegetables are the undisputed leaders, because in addition to vitamins and antioxidants, they contain plenty of fiber. However, don't forget cereals and legumes, protein products, dairy and fermented dairy products.

Fruit and vegetables

During pregnancy, doctors recommend eating the following fruits and berries:

• Apples - are available year-round, rich in fiber, vitamin C and iron. These fruits are essential for normal digestion and a healthy immune system;
• bananas - high in potassium and vitamin B6. Doctors recommend eating bananas for first trimester nausea and heart problems (extrasystole);
• oranges - an "ideal product for immunity". They contain lots of vitamin C - an antioxidant that also helps the body absorb iron from food. Oranges are also rich in folic acid. However, remember - all citrus fruits can cause allergies;
• kiwi - is a source of vitamins E and C as well as fiber, and is often recommended for constipation;
• blueberries and raspberries - like kiwi, these berries are high in vitamin C and other antioxidants. They also have anti-inflammatory properties and are good for the cardiovascular system, and blueberries are also good for the eyes.

Useful vegetables:

• Broccoli - an excellent source of folic acid, vitamins K and C. This green vegetable is also extremely beneficial for your bones;
• carrots - contain beta-carotene, which is converted in the body into vitamin A. Without it, normal development of the fetus' skin and eyes is impossible;
• bell peppers - not only tasty, but also beneficial due to their vitamin C and A content, as well as antioxidants;
• sweet potato - once considered a rare delicacy, sweet potatoes are no surprise nowadays. It is rich in vitamin C, beta-carotene, fiber and also regulates blood glucose levels and normalizes digestion;
• spinach - contains lots of calcium and vitamin K, iron and folic acid. This vegetable helps prevent anemia and supports healthy bone development.

Dairy products

Milk is rich in protein and calcium, necessary for the formation of fetal teeth and bones and for preventing osteoporosis in the mother. In addition, fermented dairy products - yoghurts and kefir - are beneficial during pregnancy: they contain extra B vitamins and probiotics, which are necessary for a healthy digestive system.

Mothers-to-be should also eat cottage cheese (being careful about its fat content). Fresh fruit, berries, nuts, honey can be added to cottage cheese - it makes it tastier and healthier.

Protein and beneficial fats

As mentioned above, most protein is found in meat and fish. It is important to choose lean meats - for example, chicken, beef, turkey, rabbit. Vegetarians should eat more soya and lentils, but bear in mind that protein from plant products is absorbed much more slowly (on average 30-45%). By comparison: protein from eggs is absorbed at close to 100%.

Beneficial fats contain polyunsaturated fatty acids (Omega-3) , so during pregnancy it is essential to include sea fish, avocados, chia and flax seeds, various nuts, vegetable oils in your diet.

Multivitamins and supplements for pregnant women

Even the most diversified and balanced diet doesn't always cover the needs of mother and baby in beneficial substances - that's where dietary supplements and vitamins for pregnant women come to the rescue.

It is recommended to start taking vitamins as early as the planning stage: for example, to reduce the risk of neural tube defects in the fetus, folic acid should be taken at least one month before the planned conception. It is also important to correct anemia or hidden iron deficiency in good time, to make up for calcium and magnesium and iodine deficiencies.

Very often the internet is searched for information on how to choose the best vitamins for pregnant women. Although vitamin-mineral complexes (VMCs) are often not considered medicines, you should not take them on their own. Before taking any supplement during pregnancy, it is necessary to consult a doctor: he or she will carry out an examination and determine what is most suitable for the patient - a dietary supplement or a combined VMC complex.

The Liki24 team wishes you a smooth pregnancy and a healthy baby!