Best food for unborn baby growth

9 Foods To Boost Your Baby's Brain Development During Pregnancy – feedmomandme

Written by: Co-Founder Amanda Capriglione, RDN, CDN

Medically Reviewed by Dr. Nicole Palmer, DO

In this article

Every parent naturally wants their baby to be healthy and grow up to be smart. Scientific research suggests that your diet during pregnancy can help boost fetal brain development. Optimal nutrient intake will not only have you flourishing but also your growing baby. We will be discussing the nutrients and foods that help boost a baby’s brain development while pregnant.

1. TAKE YOUR DAILY PRENATAL VITAMIN

Taking a daily complete prenatal plus DHA multivitamin will help you get those extra nutrients you may not be getting in your everyday diet. Look for a prenatal with DHA and Choline, both essential for baby’s brain development. We recommend taking Feed Mom & Me Complete Prenatal + DHA Multivitamin.

Vitamins supplements are meant to supplement your well-rounded diet regimen. They help enhance your intake of nutrients and vitamins along with your everyday food intake. Vitamin supplements aren’t meant to be used in place of real food.

For more information on prenatal vitamins, please check out our Benefits of Feed Mom & Me Complete Prenatal with DHA Multivitamin Blog. To purchase our Prenatal Vitamins, click here! You got this mama, you and your little one are going to thrive!

2. OMEGA 3, LIKE DHA

Active forms of omega-3 fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are vitally important for your developing baby’s brain & retina during pregnancy. DHA is the critical component of the cell membrane in the brain, eyes, and nervous system. It also supports the development of the cerebrum, cerebellum, and brain stem.

The fetal’s brain growth accelerates during your second trimester and continues growth for several years after birth. During pregnancy and lactation, it is recommended women’s daily intake of at least 200 mg of DHA. Both DHA and EPA are primarily derived from seafood and algae. Consuming 1 to 2 servings of seafood per week and a daily prenatal with DHA will help with your omega-3 intake.

BEST FOODS RICH IN OMEGA 3 (DHA) FOR PREGNANT WOMEN:

Fish such as Salmon, Mackerel, Tuna, Herring, and Sardines. (No more than 12 ounces per week)
Fortified Eggs
Flax and Chia Seeds

★ A good prenatal vitamin with natural DHA will smell a little fishy.

Read more on DHA in our blog, All You Need To Know About Prenatal Vitamins And DHA.

3. CHOLINE

Choline is vital for the proper development of your baby’s brain and spinal cord. It also helps form the neurotransmitters in the brain, which the nervous system uses to transmit messages between neurons, and/or neurons to muscles. It also influences lifelong memory functions for your developing baby.

BEST FOODS RICH IN CHOLINE FOR PREGNANT WOMEN:

Lean Beef, and Poultry.

Fish such as Salmon. (No more than 12 ounces per week)

Dairy Products such as Eggs.

Potatoes

Vegetables such as Brussels Sprouts, Broccoli, and Cauliflower.

Some Grains such as Quinoa.

Some Nuts such as Peanuts.

Read more on choline in our blog, Choline during pregnancy.

4. VITAMIN B COMPLEX

Vitamin B complex plays a critical role during pregnancy for your developing baby’s brain. They help aid the production of numerous aspects of brain function, including energy production, DNA/RNA synthesis/repair, genomic and non-genomic methylation, and the synthesis of numerous neurochemicals and signaling molecules. They can also be considered a potent antioxidant capable of protecting the brain’s cellular membranes.

BEST FOODS RICH IN VITAMIN B COMPLEX FOR PREGNANT WOMEN:

Poultry, Lean Beef, and Meat.
Fish such as Tuna and Salmon. (No more than 12 ounces per week)
Dairy Products such as Eggs, Milk, Yogurt
Nuts and Seeds such as Peanuts, Sunflower Seeds, Hazelnuts, Pistachios, Cashew Nuts
Legumes such as Chickpeas, Black-Eyed peas, and Kidney Beans
Whole Grains such as Whole Wheat, Brown Rice, and Oats.
Enriched and Fortified Foods such as many Breads and Cereals.
Vegetables such as Mushrooms (especially shiitakes), Avocados, Potatoes, Asparagus, and Brussels Sprouts and Broccoli.
Leafy Vegetables such as Spinach and Mustard Greens.
Fruits such as Papaya, Oranges, and Banana.
Dried fruits such as Apricots and Prunes.

5. ANTIOXIDANTS

Antioxidants protect your developing baby’s brain tissues and cellular membranes from damage and free radicals. Free radicals are unstable atoms that can damage cells. Produce contains the most amounts of antioxidants that are good for you and your baby. Try to consume seven servings of well-washed fruits and vegetables daily.

BEST FOODS RICH IN ANTIOXIDANTS FOR PREGNANT WOMEN:

Dark Chocolate
Pecans
Berries such as Blueberries, Strawberries, Raspberries, and Goji Berries
Vegetables such as Artichokes, Broccoli, Asparagus, and Squash
Leafy Vegetables such as Kale, Spinach, Cabbage, Lettuce, Collard Greens
Root Vegetables such as Carrots, Beets, Radish
Legumes such as Beans and Peas
Avocados

★ Dark-colored produce often has more antioxidants.

6. IRON

Iron is one of the critical nutrients in developing a healthy baby. It helps your body produce hemoglobin, a protein that carries oxygen through your red blood cells, delivering life-sustaining oxygen to your baby. Oxygen helps flourish your developing baby’s brain growth. Make sure you stay hydrated when consuming iron to help avoid constipation. Check out our blog on the Top 15 Foods to Help Naturally Relieve Pregnancy Constipation.

BEST FOODS RICH IN IRON FOR PREGNANT WOMEN:

Lean Meat, and Poultry.
Iron-fortified Breakfast Cereals and Breads.
Legumes such as White Beans, Lentils, Spinach, Kidney Beans, Peas, and Edamame.
Dried Fruits such as Raisins, Apricots, Peaches, and Prunes.
Leafy Greens such as Spinach, Kale, Broccoli, and Collards Greens.

Read more on iron in our blog, Iron during pregnancy.

7. PROTEIN

Every cell in your body requires protein’s numerous amino acids to help your body make new cells and repair cells. Research has shown that proteins are essential for the function of brain cells and the development of your baby’s brain.

BEST FOODS RICH IN PROTEIN FOR PREGNANT WOMEN:

Poultry
Fish such as Salmon & Shrimp
Dairy such as Eggs, Milk
Legumes such as Beans, Lentils, Split Peas.
Nuts & Seed such as Peanuts, Walnuts, Cashews, Pistachios, and almonds
Whole grains

8. IODINE

Your thyroid needs iodine to produce triiodothyronine & thyroxine hormones in both your developing baby and you during pregnancy. Iodine plays a crucial role in aiding the formation of your growing baby’s cerebral cortex and neocortex, visual and auditory cortex, hippocampus, and cerebellum. The fetal thyroid is not fully active up until the 20th week of pregnancy; therefore, your baby is entirely dependent on maternal thyroxine supply.

BEST FOODS RICH IN IODINE FOR PREGNANT WOMEN:

Seafood & Fish such as Cod, Tuna, Seaweed, and Shrimp.
Dairy products such as Milk, Yogurt, and Cheese.
Iodized salt

Read more on iodine in our blog, The importance of iodine during pregnancy.

9. ZINC

Zinc is a key micronutrient that helps with the rapid growth and development of cells and tissue. Aiding the development of the brain's hippocampal and cerebellar. Making it essential for your baby’s brain development.

BEST FOODS RICH IN ZINC FOR PREGNANT WOMEN:

REFERENCE

https://www.feedmomandme.com/products/complete-prenatal-vitamin-with-dha
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/#B3
https://pubmed.ncbi.nlm.nih.gov/26828517/
https://www.feedmomandme.com/blog/15-foods-to-help-pregnancy-constipation
https://www.sciencedaily.com/releases/2006/09/060905225522.htm
https://pubmed.ncbi.nlm.nih.gov/23062035/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3506421/#:~:text=Zinc%20is%20essential%20for%20normal,on%20the%20offspring's%20nervous%20system.
https://feedmomandme.com/blogs/mama-blog/all-you-need-to-know-about-prenatal-vitamins-and-dha
https://feedmomandme.com/blogs/mama-blog/importance-of-choline-during-pregnancy
https://feedmomandme.com/blogs/mama-blog/iron-during-pregnancy
https://feedmomandme.com/blogs/mama-blog/the-importance-of-iodine-during-pregnancy

10 Healthy Foods to Eat When Pregnant

There’s nothing like finding out you’re pregnant to encourage better eating habits. After all, your body is going through big changes, and both you and baby need a full dose of vitamins and nutrients to stay well and strong. But what counts as healthy food for pregnancy? Don’t worry—we’ve got you covered. Here are 10 of the best foods to eat when pregnant, and why.

What it’s got: Whether you like them fried, scrambled, hard-boiled or served as an omelet, eggs are the gold standard for prenatal protein. They also happen to be a great source of folate, iron and choline.

Why it’s good for both of you: Not only are eggs a relatively cheap, versatile and convenient source of protein, but they contain choline too. Never heard of that last one? Choline is critical to fetal brain development and reduces the risk of neural tube defects, such as spina bifida. But to reap the benefits, you’ll have to eat the whole thing, since choline is contained in the yolk (so forget the egg-whites-only order). Bonus: Give baby a brain boost by buying eggs fortified with omega-3s.

Sweet Potatoes

What it’s got: Don’t just save these guys for Thanksgiving—sweet potatoes are full of nutritious fiber, vitamin B6, potassium (even more than bananas have!), vitamin C and iron, as well as copper and beta-carotene.

Why it’s good for both of you: Sure, other foods on our list offer many of the same nutrients, but we’re singling out sweet potatoes for their beta-carotene, an antioxidant that your body converts to vitamin A. And as you may recall, vitamin A plays an important role in the development of baby’s eyes, bones and skin. These orange spuds are also a great way to meet your iron quota, and also contain copper, a mineral that helps your body absorb iron. So swap in sweet potatoes for your usual sides; they’re great mashed, baked or French-fried (um, yum!).

What they’ve got: This crunchy (and convenient) snack is full of healthy fats (including those brain-boosting omega-3s we mentioned earlier), protein, fiber and a variety of vitamins and minerals. Plus, noshing on nuts will help make a dent in the 350 milligrams of magnesium you’re supposed to get now that you’re preggers.

Why they’re good for both of you: Munching on magnesium-rich foods helps reduce the risk of premature labor and aids in the development of baby’s nervous system. A cup of sliced almonds contains nearly 250 mg of magnesium, so keep a stash in your purse for a convenient prenatal power snack. Cravings control: If you feel like a bottomless pit these days, try noshing on pistachios with shells. They have slightly less magnesium (150 mg per cup), but they take longer to eat, giving your body more time to register that it’s full.

Beans and Lentils

What they’ve got: If you’re not a big meat eater (or one at all), beans and lentils are great sources of protein and iron, as well as folate, fiber and calcium. And beans (especially baked ones) are also bursting with zinc.

Why they’re good for both of you: Beans boast a bunch of the baby- and mom-friendly minerals found in animal products, so they’re a great option for vegetarian and vegan moms-to-be. Beans are also rich in zinc, an essential mineral that’s linked to a lower risk for preterm delivery, low birth weight and prolonged labor. Beans bother your stomach? Other great sources of zinc include meat, chicken, milk, fortified cereals, cashews, peas, crab and oysters (just don’t eat them raw!).

Lean Meat

What it’s got: Sure, you know it’s a great source of protein, but lean beef and pork are also packed with iron and B vitamins.

Why it’s good for both of you: Your body needs a lot more protein now (about 25 extra grams a day) to help baby grow and to ensure that her muscles develop properly. Same goes for iron: Not getting enough of this mineral can impair baby’s growth and increase the risk for preterm delivery and low birth weight. Iron is important for mom, too—it’s necessary for red blood cell formation (to prevent anemia). During pregnancy, your blood volume increases, so you’ll need to up your iron intake (to around 27 milligrams a day). Bonus: Meat supplies a hefty dose of vitamins B6, which helps baby’s tissue and brain growth while easing mom’s morning sickness, and B12, which helps maintain healthy nerves and red blood cells.

Orange Juice

What it’s got: Down a glass of OJ in the morning to fill up on folate, potassium and, of course, vitamin C.

Why it’s good for both of you: You’ve probably heard a lot of buzz about folate and folic acid (the synthetic form that you get in supplements and fortified foods), and with good reason: It’s a necessary nutrient for preventing certain birth defects early on in pregnancy, and for ensuring a healthy pregnancy after that, so try to get the recommended 400 micrograms a day. The potassium in OJ is important for keeping your muscle function, metabolism and overall health in check. Like iron, pregnant women need to consume more potassium because of their expanding blood volume. And as you already know, orange juice is an excellent source of vitamin C, which, in addition to fighting colds, helps your body better absorb iron and keeps both your and baby’s teeth and bones healthy.

You can also get your vitamin C from broccoli, tomatoes, strawberries, red peppers and a variety of citrus fruits, including another prenatal power food: mangoes, which are packed with more than 20 different vitamins and minerals. Bonus: Opt for OJ that’s fortified with vitamin D, which increases blood circulation in the placenta and aids in calcium absorption so baby will have stronger bones.

Yogurt

What it’s got: Surprise! Plain yogurt actually contains slightly more calcium than milk. Plus, it’s got essential bone-building nutrients, including protein, B vitamins and zinc.

Why it’s good for both of you: Calcium is essential for keeping your bones and teeth healthy and helping baby to develop his, and skimping on this key nutrient could put you both at risk. Expectant moms should get 1,000 mg of calcium a day to reduce the risk of low birth weight and preterm delivery. If your calcium count comes up short, your body will take the calcium baby needs from your bones, putting you at greater risk for osteoporosis later on. Bonus: Snack on Greek yogurt topped with fruit for double the protein (and fiber) punch.

Oatmeal

What it’s got: Those oats are filled with fiber, protein and vitamin B6.

Why it’s good for both of you: Start your morning off right with a nice big bowl of oatmeal. Whole grains are great for keeping your energy levels up, especially if morning sickness has you feeling a bit drained. Plus, all that fiber will help with another pregnancy pleasantry: constipation. But the benefits don’t just stop with mom. This convenient breakfast dish (yep, the instant kind is great too!) also contains protein and vitamin B6, both of which are important for baby’s development. Bonus: Look for a variety that’s fortified with iron, B vitamins and folic acid.

Leafy Greens

What it’s got: You had to know these guys were gonna make the list. Chock-full of antioxidants and nutrients, dark-green veggies—including spinach, asparagus, broccoli and kale—should be on everyone’s pregnancy grocery list.

Why it’s good for both of you: These superfoods are especially important for moms-to-be and developing babies. That’s because, in addition to all those antioxidants, leafy greens supply calcium, potassium, fiber, folate and vitamin A. Not exactly craving asparagus or spinach? Oranges are also a great source of vitamin A.

Salmon

What it’s got: This oily fish is an excellent source of omega-3 fatty acids and protein.

Why it’s good for both of you: Forget about preordering Baby Einstein DVDs to give baby a brain-boost—just incorporate salmon into your diet over the next nine months. The omega-3 fatty acids (aka DHA and EPA) in fish help baby’s brain to develop, and higher levels of DHA in newborns have even been associated with higher IQs, advanced motor skills and fewer neurological problems later on. Omega-3s are good for the development of baby’s eyes too, and salmon is also a great source of lean protein for moms-to-be. Worried about seafood? Salmon is low in mercury and considered safe for expectant moms, but limit your intake to two to three servings of four ounces or less each week to be safe. Just not feeling fish right now? Snack on walnuts and almonds.

The Bump experts: Elizabeth Ward, RD ExpecttheBestPregnancy.com; Maria Pari-Keener, RD, founder of Maternal Health Matters, an NYC practice offering prenatal and postnatal counseling.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

Proper development and growth of a child depends on the quality of nutrition

From 3 to 11 years old, your children are no longer in the "early childhood" category, but they have not yet matured into "teenagers". They can eat almost anything, depending on their appetite, but what separates a three year old from an eleven year old is nutritional needs and appetite. Therefore, it is important to follow the right diet for each age.
Diversify your children's diet. Teach your child to eat at the table slowly and observe 4 meals a day.

Balanced diet:

At least 5 times a day: Fruits and vegetables. They are rich in minerals, vitamins and fiber.
At least 3 times a day : Dairy products. They are rich in calcium and protein.

At each meal, optional : cereals, bread, potatoes. They are rich in carbohydrates.
1 or 2 times a day: meat, fish and eggs enrich the body with protein.
Wishes : Avoid excessive consumption of water (especially carbonated water)
Foods to avoid : Fats (rich in lipids) and sugary foods.

What contributes to the growth of the body, right: Calcium + Vitamin D
Calcium strengthens bones and teeth. It is found mainly in milk and dairy products. Vitamin D helps calcium to be well absorbed in the body!

Solution: PEDIAKID® Calcium C+

PEDIAKID® Calcium C+ has been specially formulated with a concentrated source of calcium (suitable for all children) to cover 100% of the daily requirement and improve absorption due to vitamin D. Its formula is suitable for children with lactose intolerance or milk allergy. PEDIAKID® Calcium C+ is available as an acidic powder stick with When flavor that can be dissolved on the tongue or in a glass of water.

Your baby is growing, gaining weight, and as a result, the volume of circulating blood increases and there is a need for iron. Meat is a source of iron, its formula is well absorbed.

Eat at certain times

Your child should have 4 meals a day, regardless of school or holidays. It is important not to break this rhythm.

Example 4 meals a day:
Breakfast : 1 dairy product (milk, yogurt) with a little chocolate e.g. + 1 fruit or fruit juice + cereal product (bread or cereals with corn flakes..)
Lunch : Tomato or carrot + vegetables served with meat or fish. We can add flour cultures (rice, wheat..), for dessert yogurt or cheese + fruit.
Snack : cereal or fruit or yogurt. You can make toast, compote... Don't forget a glass of water!
Dinner : meat or fish with vegetables (green lettuce and peas) + starch (pasta, lentils, bread) and finally cheese and fruit, for example.

In France, there are nutritional recommendations that are collected in GEMRCN and serve as guidelines for balanced nutrition. These guidelines provide guidance on the nutritional quality of a serving or portion size to be followed, and they apply to all food groups.
For meat, eg for one elementary school child: 60-71 g of meat (3 meatballs)

How to respond if your child is not eating well?

Try to keep a single food menu for the whole family and eat together with your child. Curiosity and enjoyment are contagious. The texture, smell, color of the new food may surprise your child. You don't have to force her to eat, but you can offer her food in various forms and encourage her to eat. Cooking and presentation can also make a big difference in the taste of food. For example - vegetables baked with cheese ....

Give your child a choice. . For example, present her some desserts: apple, orange or yogurt... Do not forget about sweets (cake, sweets..).
You can also take your child with you when you go shopping at the market or supermarket, for example, give him the opportunity to choose a piece of meat or fruit.

Movement is life
Your child needs to make efforts not only at school, but also on weekends. Offer her a bike ride, a walk (at least 30 minutes), or gardening with her. Set an example for him and use every opportunity to stir her up. Sign her up for a sports group.

Our nutrition recommendations: Pediakid® Appétit Tonus

is especially recommended for those who eat badly, Pediakid® appetite-tonus consists of natural and effective ingredients (Kurkuma, Pazhik , vitamin C and B12), which stimulate appetite and promote weight gain, relieve fatigue, improve tone. Its formula tastes good and is easy to digest, and is ideal for natural recovery of the body and provides a daily boost of energy.
Has a pleasant taste thanks to natural raspberry concentrate. Suitable for children over 15 years old.

Nutrition of a pregnant woman

So, your plans and decisions to give birth to a child have come true - you are pregnant! But this news causes you a double feeling: - on the one hand, a feeling of joy, and on the other hand, a feeling of certain fear and even fear of unknown trials for your life and the fate of the unborn baby. What will he be like? - healthy, beautiful, happy?...

And it largely depends on the woman herself, on what lifestyle she will lead during pregnancy and, most importantly, how she will eat.

Nutrition of a woman in different periods of pregnancy

The main thing in the menu of a future mother is variety. She should consume foods from all food groups: meat, fish, vegetables and fruits, dairy products, bread and cereals.

A woman's nutrition during pregnancy can be roughly divided into three periods (trimesters).

If before pregnancy a woman ate normally, felt comfortable, did not experience allergies to any products, then it is not worth changing her diet at an early stage of the first trimester of pregnancy.

During this period, all organs and systems in the child's body are formed, tissues are formed. The body needs complete proteins and vitamins: lean meat (rabbit, chicken, turkey), fish and seafood, dairy products. Be sure to eat rice, fresh or frozen vegetables, seasonal fruits. In the first trimester, many expectant mothers are still working. No matter how difficult it is to control your diet in the workplace, you need to do it - find time for a full breakfast and lunch.

In the first trimester of pregnancy, there is an active restructuring of the body and adaptation to a new state. During this period, it is recommended to switch to a low-calorie diet, which includes more fruits, juices, decoctions of dried fruits, including rose hips. At the very beginning of pregnancy, especially if toxicosis torments, more frequent, but less plentiful meals are recommended.

Always keep a hematogen, a bag of nuts or dried fruit in your pocket to have a snack on the street. If your condition does not allow you to eat regular food, you should pay attention to baby food. Baby products literally save expectant mothers suffering from severe toxicosis. These are boxed cereals, children's curds, cookies and fruit purees.

In the first trimester, special attention must be paid to the quality of products. Gradually abandon sauces, semi-finished products and canned food containing harmful chemical additives. Do not forget that the placenta freely accumulates and passes chemistry. The importance of products containing folic acid is great, without it intensive metabolism is impossible, its deficiency can cause developmental abnormalities. Folic acid is found in greens, nuts, white cabbage and broccoli, beets, legumes, and eggs.

According to nutritionists, the diet of pregnant women should be 300 kcal / day higher than that of non-pregnant women, but in the first trimester there is no need to increase the energy value of the diet at all; in the second trimester, an additional 340 kcal / day is required; in the third trimester - 452 kcal / day. Pregnant women generally get enough calories, and more than 80% of women achieve and even exceed the required weight gain. These extra calories benefit the fetus. An underweight woman should gain 16–20 kg during her entire pregnancy, an overweight woman about 7 kg, and a normal body weight of 11–12 kg.

In the second trimester there are active jumps in the height and weight of the baby and the uterus, so the caloric content of the diet needs to be increased. It is desirable to eat more and better. At this time, the need for trace elements increases: iron, magnesium, zinc, selenium, calcium, potassium. The child creates his own "reserve" of trace elements using the mother's resource, which means that the mother should have enough of them for two.

Very often in pregnant women in the second trimester hemoglobin drops, this is a normal physiological phenomenon, if it is not threatening to health. You can increase hemoglobin by eating red meat, chicken, fish, dried fruits, pomegranates, green vegetables and fresh herbs, buckwheat, citrus fruits (oranges, grapefruits, pomelo, lemons), rosehip and berry infusions.

In the second trimester, a pregnant woman should limit her intake of smoked and fried foods, as well as salt. In no case should you limit the liquid. Pure water is the best drink for a pregnant woman, and water should be consumed up to 2-2. 5 liters per day. Water is a natural drink for the body, it does not cause complications and has no contraindications. Edema is caused not by water, but by salt, which we not only add in its pure form, but also consume with canned food, mayonnaise, cheese, and sausage. The absence of salt is not harmful, it is naturally found in many products: vegetables, bread, so the diet will not remain completely without it. Excess salt disrupts metabolism.

During this period, you can increase the calorie content of food. Childbirth must be approached physically strong. It is better to eat meat and fish in the morning, for breakfast and lunch, and for dinner, prepare dairy and vegetable dishes: cheesecakes, stewed vegetables, cottage cheese and vegetable casseroles. It is necessary to minimize the intake of canned food, smoked meats, pickles and marinades, hot spices and fatty foods. Frequent walks in the air, physical activity are recommended.

In the third trimester, it is necessary to reduce the calorie content of foods at the expense of confectionery and flour products, eat less fatty meat, as well as cheese and sour cream.

By the end of this period, many experts advise pregnant women to give up meat altogether to increase tissue elasticity and prevent ruptures.

During the entire period of pregnancy, special attention should be paid to the combination of products. If you combine foods wisely, you can ensure more efficient absorption of food. If the food is digested poorly, then this can lead to rotting and fermentation of products and the formation of substances harmful to the body of the mother and child. In addition, the fermentation process is accompanied by gas formation, which can lead to flatulence (bloating) and discomfort. This is especially harmful in the last stages of pregnancy.

Try not to take the first, second and third course at the same time; this overflows the stomach and presses on the fetus, the food is poorly digested and poorly absorbed. Eat little and often. It is not recommended to eat immediately before starting work, a long walk, before charging and immediately after it; it is advisable to rest for 10 minutes before eating.

Eat only when you are hungry, try not to snack on the go. Follow the diet, eat at about the same time.

Proper preparation of food will help to maximize the useful substances contained in the products. Do not overcook food, try not to reheat the same dish several times, it is better to set aside only the portion that will be used. Cook in the most gentle way: baking, steaming, stewing. Avoid frying, boiling in large amounts of water, with this method of processing products, many useful substances are lost. If possible, do not cook for several days at once. Do not use aluminum cookware when cooking. Remember that for a pregnant woman, it is not calories that are important, but the quality of food, its naturalness, primarily a “living cell” (whole cereals, raw vegetables and fruits, fresh meat and dairy products).

What can harm the pregnant woman and the fetus

Smoking and alcohol - quit smoking from the first days of pregnancy, if you have smoked before, avoid “passive” smoking, and do not consume alcoholic beverages in any doses.

Lack of vitamins and microelements in the body - their absence or deficiency can lead to irreparable consequences. So, for example, iodine deficiency can lead to mental retardation of a child, folic acid deficiency - to severe fetal deformities, calcium deficiency - to a violation of the formation of the child's skeleton, iron deficiency - to anemia and a delay in the physical and neuropsychic development of the child. It is necessary to consult a doctor, perhaps he will recommend switching to iodized salt, as well as supplementing your diet with a vitamin-mineral complex and folic acid.

Excess weight is the risk of having a large child, which means the risk of complications during childbirth and the child's tendency to become obese at an older age.

The use of food additives (sauces, seasonings such as vegeta, bouillon cubes), exotic fruits, semi-finished products, carbonated drinks - the risk of allergies and anomalies in a child, unfortunately, increases.

Recommended for pregnant women: