Nourish your body well and spend nine months under your head
Do you know that pregnant woman has to eat for two? It is true. But wait! It is not to eat for two people, but for two reasons: your health and that of your baby. This has nothing to do with folding the portions and drawing two full plates for lunch.
Yes, you should increase the amount of calories in your diet. But your body needs a maximum of 350 calories a day, the equivalent of two cups of whole milk. What really matters is not eating more, but eating well.
"In pregnancy, a woman's organism needs more nutrients for the baby to grow and develop," explains nutritionist Manoela Figueiredo. How to achieve this? Maintaining a varied diet rich in fruits, vegetables, milk and dairy products, lean meats and whole carbohydrates. Find out more secrets now to eat well for the nine months.
Full plate at the right size
In the first three months, a pregnant woman needs 150 more calories a day. In the second and third quarters, there are between 300 and 350 more calories without guilt. This is an average every pregnant woman has different needs. It depends on what her food and weight was before pregnancy, and how her health is, says Manoela.
Pregnancy feeding is surrounded by myths. Besides eating for two, there are people who believe that the more the pregnant woman gets fat, the better for the baby. Nonsense. Fattening beyond the bill is as bad in gestation as in any other time of your life. In fact, just like when you are not pregnant, the secret to healthy eating in this period is the same: eating everything, without exaggeration, respecting hunger and dodging gluttony.
Publicist Laura Guimarães, one of the creators of blog Mothern, which became the GNT paid channel program, as a good modern mother, took good care of food during her two pregnancies. I tried to have a natural diet, obeying my hunger as a pregnant woman, but without exaggeration, she says.
The healthy pregnant woman's plate is varied and colorful. All food groups should be included in your daily diet: vegetables, fruits, vegetables, carbohydrates, proteins and fats, plus lots of water. To ensure availability throughout the day and help combat problems such as nausea, tiredness and heartburn, meals should be divided into three main groups: breakfast, lunch and dinner, with at least two snacks between them. saturated foods, fried foods, excess coffee and sugar should be avoided at all costs. Alcoholic beverages, no way: they are bad for your baby. In doubt, your doctor or a nutritionist can help. It is never too much to remember that what is at stake is the health of your child, so no sacrifice is too much.
Gain weight with health
Weight is one of the indicators used by the doctor to determine whether gestation is normal and healthy. What defines how many pounds you can (and should) gain over the nine months is the number that the scale pointed out before you became pregnant.
It's a simple bill: Overweight or obese women should keep their normal diet the consumption of calories) to gain between seven and nine kilos. Those in shape can eat a little more and increase between nine and eleven pounds in pregnancy. Those who were underweight considered healthy for their height should strengthen their diet and gain weight by 14 or 15 pounds. For those expecting twins, these limits are wider.
This is not an aesthetic question. Extrapolating or gaining less weight than advised impairs the baby's health. Very thin women who do not eat well during pregnancy may have children with neurological problems, poor immunity and malfunctioning of organs such as the lung and liver.On the other hand, pregnant women who are very fat may develop obesity, high blood pressure, diabetes and have children who tend to be fatters throughout life. A nutritional assessment in early pregnancy helps you understand what your case is and the best diet to follow.
If you gain weight in the right proportion, you will return to your previous form up to two months after giving birth. This is because a good part of the accumulated weight is not fat.
In addition to the baby, who weighs an average of 3.2 kilos, the uterus is almost one kilo. The placenta weighs 600 grams and, only of blood and other fluids, you fatten up more 3.6 kilos. The larger breasts, because of breastfeeding, increase one more kilogram on the scale.
What you can not miss in your food
You have a baby to make, and this is not made with pizza and chocolate. To get the job done, your body needs more nutrients, which will maintain your health and ensure your puppy's development. Here's what you can not miss on your menu:
Folic Acid Also known as vitamin B9, folic acid helps form the baby's nerve tissue and blood cells. The lack of this nutrient can cause diseases and malformations in the fetus. It is found in dark green vegetables, liver, legumes and citrus fruits, but it is difficult to meet the daily requirement of 600 micrograms, only with food. As a matter of course, most doctors recommend a supplement.
To build the baby's bones, you have to boost your calcium intake. A pregnant woman needs 1,300 milligrams of this mineral per day, 30% more than normal. You find calcium in milk and yogurt (prefer skim) and also in lean cheeses such as mines and ricotta
Iron Until the end of pregnancy, the volume of blood in the woman's body will have increased up to 50%, to meet the needs of the extra resident. If feeding is not enhanced with more iron, it is common for a pregnant woman to develop anemia. This disease lowers the blood's ability to deliver oxygen to cells and causes weakness, tiredness and dizziness, among other problems. Beans, red meat, and dark vegetables such as spinach are good sources of iron, but the doctor may prescribe a supplement.
As the size increases, the uterus presses the intestine, which can cause constipation in some pregnant women, aggravated by the hormones that make it slower. Therefore, the consumption of fiber present in fruits, vegetables and whole grains is essential to keep your body regularized.
Present in all types of meats, in legumes like beans and in milk and its derivatives, this nutrient is critical to building your baby's muscles. They are recommended 60 grams per day, the equivalent of two steaks per day.
They have a thousand and one functions for the health of the baby and the mother. Those who maintain a varied and colorful diet with plenty of fruits, vegetables, nuts, lean meats, dairy products and whole grains meet all the needs of the body.
My son will be born with the face of ... One of the most fun parts of pregnancy is to feel desires and see everyone rushing to satisfy them. Why does it happen? According to the nutritionist Manoela Figueiredo, neither the wills nor the aversions can be proven scientifically. The most loved or detested foods vary for each woman: who has never heard the story of a pregnant woman who only ate double or cold beans and ran into the bathroom if she smelled chocolate?
Maybe it's just a charm after all, who carries a baby in the belly may well feel entitled to have the treats taken care of. The most reported desires are from sweets and milk derivatives, such as ice cream, says Manoela. But this irresistible urge can also be a way for the body to signal that it is missing something and lead to bizarre situations such as eating rust or red earth, for example.This syndrome carries the bizarre name of peckishness, and its explanation is controversial. One is that foreign foods, which were not at all attractive at all, would bring relief to nausea and vomiting. Another, more accepted, is that there is a deficiency of essential nutrients, such as iron, which leads the pregnant woman to eat substances that, although not food, contain this nutrient, such as a brick. crazy desires of the peck, it is necessary to replace the nutrients that are lacking in the feeding of the pregnant woman. In the most serious cases, this disease can bring serious complications to the mother and the baby after all, soil and peeling paint (snacks common to those suffering from it) are not food, and can cause poisoning in the stomach. the best tip you've ever had to carry a
A study by the University of The researchers found that eggs can significantly increase the development of young children and reduce their chances of developing muscle atrophy and rickets by 47 percent. Researchers conducted the study on 163 infants between 6 and 9 months of age, who lived in a poor region of Ecuador in 2015.
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