Food for fair complexion baby

What To Eat For Fair Complexion Baby - 12 Questions Answered

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Health Query

Fair colour baby and blue eyes baby how get during pregnancy wat eat 90 chance ir happen.

Dr.Sajeev Kumar 91% (40408ratings)

C.S.C, D.C.H, M.B.B.S

General Physician, Alappuzha

The complexion of the skin or the colour of the eys is decided by our genetic trait and blue eyes are common in some races of the peoepl and not indians. Blue eyes can most commonly be found in the eastern and northern parts of europe.

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Health Query

I have a clear spotless skin but not glowing soft or fair complexion. What should I do for. I want baby soft fair complexion.

Dr.Jatin Soni

MBBS

General Physician, Mumbai

For a soft fair complexion of the skin , Few diet tips - Not to eat fried food items and Can eat All green vegetables, moong , chana , Dal , rice etc And to apply ghee over chappati and don’t apply oil over chappati And to drink milk mixed with turmeric powder twice a day And If possible eat eggs on alternate days And If possible in breakfast eat atleast one bajra ka rotla And Eat seasonal fruit

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Asked for female, 30years old from Hubli-Dharwad

Hello Dr.

I am pregnant last 12 week I want my baby fair What to do please help me.

Dr.Sajeev Kumar 91% (40408ratings)

C.S.C, D.C.H, M.B.B.S

General Physician, Alappuzha

There is nothing we can do to change the complexion that is genetically decided . Dut some home remedies are given by grandmothers form very old times and you can just try them for getting a color of the baby although we cannot be sure of its success .Complexion of a baby purely depends on genetics.some people say drinking saffron milk during pregnancy makes baby fair,which is untrue there is no proven food which makes baby fair.Babies that are fair/light skinned lack melanin content that is very important to protect against sun damages. Black/brown babies are beautiful too. In Fact, the west prefers brownish/olive skin tones these days! So, pray for a healthy baby and that's just about it.

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Asked for male, 24years old from Jaipur

What should I be done for my baby is become fair colour my wife has second trimester 20 week but we have normal colour.

Dr.Rita Bakshi

MBBS, DGO, MD, Fellowship in Gynae Oncology

Gynaecologist, Delhi

Hello, It entirely depends upon your and your wife's genes so eating anything will not make any difference in your baby's skin color.

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Asked for female, 30years old from Kolkata

I have a girl Baby of 1 year and 6 month old.

She is not fair and her skin looks very dull. Her weight is about 7 kg .She is very lean and thin. She does not like to eat sweet food. Please help me how can I care her complexion and her growth and weight. Provide me a proper guide of meal and its quantity to be given to the baby so that her complexion and her growth can be improved.

Dt.Krishna Dave Vaidya 92% (1979ratings)

M.Sc - Dietitics / Nutrition, Diploma in Naturopathy & Yogic Science (DNYS)

Dietitian/Nutritionist, Vadodara

This is her growing age. She require more energy protein dense food and special diets then adults. Energy protein dense soft food is preferred. Khichadi with ghee, banana mango chiku, boil potato with butter, egg white, boil vegetables with butter is preferred. She need a proper diet schedule.

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Health Query

I am pregnant lady and I want food related advices to give birth to a cute and healthy baby. So please give me advices for food and work when pregnancy.

Dr.Niraj Mahajan 91% (3846ratings)

MD - Obstetrtics & Gynaecology

Gynaecologist, Mumbai

All kinds of food you can eat. Focus on green leafy veg, fruits and wallnuts. Continue eating all what you were eating before. Usually during pregnancy food rich in fibre and folic acid i. E. Green leafy vegetable, protein like chicken, fish, pulses and more fruits and dry fruit should comprise of healthy diet. Along with tat full glass of milk twice a day will supplement calcium. Kesar someone might have told you to drink in milk to get fair complexion for the baby but it is not true and it purely depends on both parents genes.

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Best Food During Pregnancy For Fair Baby

Pregnancy is a time of change in a woman’s life. Pregnancy is also a time that has some special nutritional requirements, which is why it’s important to eat the right foods during this time of change. The food that a pregnant woman eats has an impact on her baby’s health, appearance, and development during pregnancy. Hence, many parents end up searching for the Best Food During Pregnancy For Fair Baby. This blog will help such parents to know about the best options that can be included in the diet of a pregnant woman.

A woman’s body also needs some extra nutrients during pregnancy which she may not be getting in her diet. Genetic traits such as hair color, eye color, skin color, and height of the baby may be influenced by what a pregnant woman eats. Thus, if you are pregnant, it is important to start planning your diet as soon as possible. You need to know what foods to eat and which ones to avoid, whether it is a boy or a girl. For this, have a look at our list of the best foods during pregnancy that are proven to help you conceive a baby with a fair complexion.

In This Article

9 Best Foods to Eat During Pregnancy:
1. Coconut Water
2. Avocado
3. Saffron Milk
4. Oranges
5. Sweet Potatoes
6. Berries

Eating right is one of the most important things you can do throughout your pregnancy. By eating healthy foods, you can give your baby all the nutrients that are needed to stay healthy. At the same time, you will be filling your body with essential vitamins and minerals that will keep you feeling energized and help you have a healthy pregnancy. Here are the 9 Best Foods During Pregnancy to get your baby off to the best start possible.

1. Coconut Water

Coconut water is not only helpful in hydrating the body, but it offers other benefits as well. It is good for providing the necessary nutrients and vitamins to the baby. Coconut water is an isotonic fluid that contains most of the minerals and electrolytes such as potassium, calcium, magnesium, etc. Similarly, many people believe that it is helpful in improving the complexion of the baby as well and therefore is the Best Food During Pregnancy For Fair Baby.

2. Avocado

Avocados are a rich source of fiber, vitamin K, Copper, Vitamin E, potassium, and Vitamin B. Because of such high nutritional value, avocados are a great food to be added to the meals of pregnant women. The potassium in avocados helps in reducing the side effects of pregnancy like relieving leg cramps, etc. Moreover, because avocado is high in many nutrients such as vitamin C, it helps in the development of fair and glowing skin in babies.

3. Saffron Milk

Saffron milk can serve many benefits during pregnancy. Saffron is an aromatic, perennial plant with purple flowers and orange-red stigmas. Saffron’s supposed impact on a baby’s skin tone is one of the reasons for its popularity. Some cultures believe that saffron can lighten your baby’s skin. However, before consuming saffron you must consult your doctor to know whether it is safe to eat during pregnancy or not.

4. Oranges

Oranges are the Best Foods to Eat During Pregnancy for a fair baby because of their high Vitamin C content. This sweet and tangy fruit has a wide variety of nutritional benefits that can be added to your diet and good for boosting your immune system. They have essential nutrients that you need during pregnancy, such as Vitamins, Folic Acid, and Potassium. Oranges are delicious on their own, or you can juice them to make a healthy drink. They are also a good alternative to keep the women hydrated and prevent potential health issues in babies. Additionally, studies say that eating oranges also helps in increasing iron absorption.

5. Sweet Potatoes

During your pregnancy, there are certain foods that you should eat to ensure that both you and the baby are healthy. Eating sweet potatoes is a great way to consume beta-carotene. The fiber present in sweet potatoes helps in improving digestion in pregnant women. Consuming sweet potatoes during pregnancy can help prevent gestational diabetes and reduce the risk of contracting other illnesses. Thus, sweet potatoes are a healthier option for you and your baby.

6. Berries

Berries are a favorite fruit of many people due to their nutritious value that makes them one of the healthy foods during pregnancy. Also, they are a good choice for healthy snacking and for adding to your favorite desserts. With high fiber, antioxidants, and vitamin C, it is no surprise that berries are good for pregnant women. However, berries are low in calories but they are good for providing a great flavor and nutrition. You can choose to add raspberries, blueberries, and strawberries as a snack in your diet plan.

7. Grapes

Grapes are low in calories and high in nutrients. They contain fiber, folate, manganese, pectin, vitamin C, vitamin K, sodium, and organic acids. The anti-oxidants that are present in grapes are good for boosting immunity and are helpful in preventing infections. Thus they are counted among the healthy foods during pregnancy. In addition, there are many different ways to enjoy grapes as part of a healthy, balanced diet.

8. Dried Fruits

It is a great source of energy for pregnant women. Pregnant women should include dried fruits in their diet for good health. But at the same time, do not forget that dried fruits contain a high amount of sugar. Also, unlike fresh fruits, they do not contain water. Thus, dried fruits are healthy for a pregnant woman if consumed in moderation. Likewise, do not eat dried fruits in place of fresh fruits. Fresh fruits are equally important for providing essential nutrition to the baby.

9. A lot of Water

It is important for expectant mothers to stay hydrated in pregnancy, and especially to make sure they drink plenty of water in the third trimester. Water is an essential source of nutrients and helps to flush out waste from your body. Staying hydrated has many benefits. Many studies have shown that drinking plenty of water in pregnancy can have a positive impact on your and your baby’s health. Besides, drinking enough water aids in the removal of toxins from the body, as well as providing you with healthy skin.

Conclusion:

Pregnant women are always worried about the baby’s health. During pregnancy, women must be mindful of the food they eat and it is essential for them to have a proper diet for the baby’s development. This is because every food has its own positive or negative impact on the baby. However, fruits like oranges, grapes, berries are essentially rich in Vitamin C and thus are found to be effective in improving the skin tone of the baby. Therefore, eating fresh fruits is the Best Food During Pregnancy For Fair Baby. You can add these fresh fruit juices to your regular diet to give birth to a healthy baby.

❶ The secret of the fair skin of the Swedes :: JustLady.ru

Some peoples have dark and smooth skin, while others are white as snow and very sensitive. It is necessary for a Swedish or English woman to stay in the sun for 10 minutes, her face immediately turns red and can get very badly burned. But Brazilians or Armenians, on the contrary, in the summer can fearlessly be in the sun and not worry about their skin at all: their natural darkness reliably protects them from exposure to the sun. So what is the secret of fair skin and is it possible to artificially achieve a similar effect?

Five thousand years ago, it was hard to find a Swede whose skin was not swarthy or tanned. In those days, their diet consisted mainly of seafood and meat - foods rich in vitamin D. Today, the Swedes and the British prefer vegetables and fruits, and since the body does not get the necessary amount of such an important vitamin from food, it is forced to replenish it with others. way. Studies conducted several years ago by British scientists showed that the intensity of vitamin D production by the body directly depends on skin tone. In dark-skinned people, this vitamin is produced several times slower than in fair-skinned people.

If you have dark skin and just want to make it a couple of tones lighter, you should think about your diet. Do you think that these two moments are completely unrelated? You are wrong. The fact is that under the influence of ultraviolet radiation, vitamin D is actively produced in the human body. And the lighter your skin, the faster this process goes. As the experience of the Swedes clearly proves, the human body has learned to regulate the amount of vitamin D it needs in various ways. If you don't get it from your diet, your skin's pigmentation decreases to allow for the production of this vital vitamin through sun exposure.

So, what should be done by those who desperately dream of marbled pale skin, striking others with its whiteness and inner glow? For starters, reduce your time in the sun, since the production of skin pigment is directly dependent on the amount of sunlight that has hit your skin. Of course, you don’t need to leave the house only under cover of darkness or only on cloudy days, but buying yourself a sun umbrella and sunscreen is very worth it.

Change your diet to focus on foods rich in vitamin D: fish, shrimp, fresh meat and mussels. The main thing here is not to overdo it. Eating seafood alone is not worth it, but they should definitely be included in your weekly menu. It is also not necessary to completely refuse sunbathing, since a small amount of sunlight is simply necessary for the production of vitamin D, but follow the measure. Get out into the sun, but don't sit in it for too long.

In any case, don't go for Swedish white if you naturally have dark eyes and a darker complexion. Remember that your natural beauty is many times more valuable and better than what will be artificial and artificially planted. Take care of what is given to you by nature.

Proper nutrition during pregnancy

All 9 months, the diet not only determines the well-being, skin condition and appearance of a woman, but also plays a major role in the development of the baby. Your doctor will help you create a complete menu based on your individual characteristics, but there are three simple rules that all pregnant women should follow.

RULE ONE

Eat healthy, balanced meals.

Have you been eating right for a long time? That's great, so you don't have to change much during pregnancy. If in ordinary life you preferred sandwiches and cakes to fruits, then you will have to significantly reconsider your eating habits.

Include in your daily diet:

1) Fruits and vegetables - Wash them thoroughly. If blood tests show the absence of antibodies to toxolasma, then you should not eat raw fruits and vegetables.

2) Protein - Your developing organism constantly needs this building material. Remember to include fresh fish and lean meats in your menu every day.

3) Good carbs - Choose slow carbs that provide energy but don't spike your blood sugar. Instead of regular bread, buy whole grains, instead of sweets, indulge in dark chocolate (it is also rich in magnesium).

4) Dairy products - They are rich in calcium, which means they are indispensable for the formation of the child's skeleton. Try to consume dairy products at least 2-3 times a day.

5) Lipids - These important substances are involved in the formation of cell membranes and the nervous system. Fish, such as salmon and cod, contain essential Omega-3 fatty acids that our body cannot synthesize on its own.

6) Water - It never hurts to repeat that water affects all processes in the human body. During pregnancy, doctors recommend drinking at least one and a half liters of water. The level of fluid in the body can be tracked by the color of the urine. If it is not light and not transparent, then you should drink more water. If possible, buy mineral water rich in calcium and magnesium.

RULE TWO

Do not eat for two.

The common myth that during pregnancy you need to eat for two is far from the truth. Yes, of course, now you need more calories, but the female body is programmed to raise a baby and does this using rich internal resources. In fact, overeating harms not only your figure and well-being, but also the embryo that is forming in your stomach.

1) Eat at least three meals a day. If you skip a meal, the next time the prudent brain will give a signal to put aside some fat reserves for a rainy day. If you are still bothered by nausea, try to eat five small meals a day.

2) Do not eat on the run. Try to eat slowly, sitting at the table and chewing your food properly. It takes us at least 20 minutes to feel full and not overeat.

3) Don't let yourself get hungry. If you take long breaks between meals, then you can not avoid the "attacks" of severe hunger, during which half the refrigerator is easily swept away. Always keep fruit, yogurt, nuts or cherry tomatoes ready. This will help to keep from impulsive cake and other harmful excesses.

RULE THREE

Avoid hazardous products.

Alcohol is not the only prohibition in the diet of a future mother. There are a number of products that can be contaminated with microorganisms that are dangerous for the development of the fetus.

1) Forget pates, meat carpaccio and jamon, as well as raw milk and cheeses based on it - all of these can contain listeria.

2) Thoroughly wash fruits and vegetables that you eat raw with special detergents. Even better, if you can get rid of the skin, you can safely eat them without fear of harmful bacteria like Toxoplasma or Listeria.

3) Keep the meat well cooked to avoid the risk of toxoplasmosis. During pregnancy, refrain from sushi and other seafood that has not undergone heat treatment, as well as dishes containing raw eggs - this will help not be afraid of salmonella.

4) Increase safety precautions. Be sure to wash your hands after touching raw food, and use special products for washing plates, cutlery and the refrigerator.

Experts unanimously say that a balanced diet during pregnancy is the main condition for the well-being of the mother and the harmonious development of the fetus. It is important to remember that the body of a pregnant woman is perfectly able to cope with the important task of raising a child, but it needs to supply nutrients and trace elements in a timely and uninterrupted manner. The common myth that a pregnant woman should eat for two has long been debunked. The energy value of the food consumed should correspond to the costs of the body. Very often, expectant mothers overeat, while their physical activity decreases. You do not need to eat for the future, because an excess of nutrients can lead to a change in the metabolism and function of the endocrine glands of the fetus, which means that the development of its internal organs and systems will be disrupted.

On the contrary, malnutrition can also negatively affect the baby - a deficiency of amino acids, vitamins, minerals and polyunsaturated fatty acids disrupts the metabolic system, which can lead to early miscarriages, impaired intrauterine development of the fetus, as well as an increased risk of various diseases in children. In the first half of pregnancy, doctors recommend adhering to four meals a day, and in the second half, switch to a more fractional, 5-6 meals a day. Throughout pregnancy, foods in the diet should be distributed in such a way that meat, fish, cereals are included in breakfast, lunch and dinner. For dinner, it is recommended to give preference to dairy and vegetable foods, and it is advisable to eat dinner no later than 2-3 hours before bedtime. In pregnancy that occurs with complications, as well as accompanied by any diseases, allergies or excessive weight gain, the individual diet must be adjusted with the doctor in the antenatal clinic.

In some cases (for example, with late toxicosis), you may be recommended a special diet or fasting days, during which mononutrition is observed, for example, apple and kefir days. Remember that such food is not complete in terms of microelements, vitamins and energy value, so it is prescribed no more than once a week. Perhaps the main criterion for assessing the eating behavior of a pregnant woman is weight gain, which normally ranges from 8 to 15 kg for all nine months of pregnancy (300-350 g per week in the second half).

In the first half of pregnancy, a woman's diet should not differ much from her usual one, if you are already a supporter of a healthy diet. The expectant mother should carefully consider the diet, because during this period all the organs and systems of the fetus are formed - a woman should regularly receive proteins, fats, carbohydrates, vitamins, minerals and trace elements in the right amount. The daily requirement for building materials during this period: 110 g of protein, 75 g of fat and 350 g of carbohydrates with a total energy value of 2400-2700 kcal. This ratio is fully consistent with the needs of the body of a pregnant woman. Almost all expectant mothers change food habits and taste whims unexpected for women arise: someone suddenly starts dreaming about pickles (this pregnancy test is sometimes more revealing than any pharmacy tests), someone is ready to eat cottage cheese in the morning, afternoon and evening , and someone even dreams of sauerkraut at night. It is necessary to listen to the requests of the body, even the most unexpected ones, and satisfy them - without abuse, of course. By the way, if during pregnancy you suddenly discover that you have an appetite for chalk (or other food oddities), then this body “shouts” to you about a lack of iron - consult your doctor to rule out anemia.

In the second half of pregnancy, the amount of protein in the diet already increases to 120 g, fat - up to 85 g, and carbohydrates - up to 400 g. The total energy value of the diet should now be 2800-3000 kcal. After going on maternity leave, when, as a rule, physical and mental activity decreases, it is recommended to reduce the calorie content of the daily menu. A dairy-vegetarian diet should be preferred, but proteins should not be completely forgotten. The growth of the uterus, placenta, mammary glands and an increase in blood volume require additional proteins from the female body. During this period, the share of animal protein in the diet should be 50%, of which - about 25% due to meat (120-200g) or fish (150-250g), 20% due to milk (500g) and up to 5% - due to eggs (1 pc.). Low-fat cottage cheese, milk and dairy products like kefir and yogurt, boiled lean meat and fish are a rich source of complete and easily digestible proteins, as well as essential amino acids.

FATS

As for fats in the diet of a future mother, out of 75-85 g of the recommended amount, 15-30 g should be vegetable oils (sunflower, corn, olive), containing fatty acids and vitamin E.

CARBOHYDRATES

Doctors have long proven the dependence of the mass of the fetus on the amount of carbohydrates in the diet of a pregnant woman. The norm of 350-400 g of carbohydrates should be supplied to the body through foods rich in vegetable fiber - whole grain bread, cereals, vegetables, fruits and berries.

SUGAR

It is very important in the second half of pregnancy to reduce the consumption of confectionery, jams and sweets, as all these sweets increase the weight of the pregnant woman and the weight of the fetus. The amount of sugar should be no more than 40-50 g per day.

VITAMINS

The need for vitamins in pregnant women doubles. A balanced diet should consist of vegetable products (cereals, vegetables, fruits, legumes, wholemeal flour products) and animal products (milk, butter, liver, meat, eggs, cottage cheese) - thus, the body will receive the necessary amount of vitamins and trace elements, so you do not need to take vitamins in tablets.

IRON

You should also pay attention to the regular presence of iron-rich foods in the diet - the daily norm of this valuable element during pregnancy is 15-20 mg. Iron is found in the liver, green apples, buckwheat, oatmeal, egg yolk and greens.

SALT

In addition, depending on the trimester, you need to control the amount of salt in the diet to avoid swelling. In the first trimester, 10-12 g of table salt is allowed, in the second - up to 8 mg, and in the last two months - up to 5 g per day.

LIQUID

The fluid requirement of pregnant women is 2-2.5 liters. Most of this volume is contained in products, so the liquid itself should be 1-1.2 liters (water, tea, milk, compotes, soups). In the last weeks of pregnancy, especially with a tendency to edema, the amount of fluid is reduced to four glasses.

Breakfast - the very first meal of the day, is extremely important for the well-being and skin condition of the expectant mother. It is advisable to adhere to the established diet, that is, have breakfast the first time, for example, at 8 am, and the second time at 11.

Already in the first trimester, it is necessary to make a diet in such a way that the main load falls on the first half of the day. Breakfast should take about 30% of the daily diet, and second breakfast - 15%. True, nutrition experts are still arguing which breakfast should be lighter: the first or the second. Therefore, every woman has the right to focus on her feelings herself - the body will tell you which order suits you personally. The first trimester of pregnancy for many women becomes very difficult in terms of breakfast, and few people enjoy the thought of eating after waking up. However, it is the right breakfast that can help to cope with toxicosis and set the body to work efficiently throughout the day. First, drink a glass of water. With toxicosis, you should not immediately get out of bed. The horizontal position and small portions will save you not only from morning sickness, but also from heartburn, constipation, heaviness in the stomach - frequent “side effects” of any pregnancy. To avoid unpleasant symptoms of toxicosis, experts recommend abstaining from meat and milk during breakfast, while fermented milk products are quite acceptable.

Menu options

The main thing in the breakfasts of the first trimester is to choose easily digestible foods: cereals on the water, muesli, low-fat cottage cheese with a banana. The second breakfast can already be more serious: scrambled eggs, salad with boiled chicken breast, whole grain toast with cheese and avocado.

The three best breakfasts of the first trimester:

1. Oatmeal with water with apple and cinnamon

Oatmeal is not for nothing called “beauty porridge”, because it is a valuable source of vitamins A, B, C, PP, E, as well as magnesium, phosphorus, fluorine, calcium, potassium, nickel and other important minerals and nutrients. This porridge cleanses the skin and has a beneficial effect on complexion. Due to the large amount of natural fiber contained in oatmeal, it improves the functioning of the stomach and intestines.

2. Muesli with yogurt

Proper muesli contains a lot of useful properties: corn flakes contain vitamins A and E, rice flakes contain amino acids, wheat, oat and rye muesli contains potassium, iron and phosphorus. Complex carbohydrates in the composition of cereals help the gastrointestinal tract, prevent constipation and inflammatory processes in the intestines. Yogurt is also good for bowel function - it contains beneficial bacteria.

3. Low-fat cottage cheese with banana

Cottage cheese as a source of calcium is important throughout pregnancy. In addition to fiber, a banana contains an abundance of potassium and magnesium - microelements vital for the cardiovascular system. They nourish and saturate the brain cells with oxygen, and also normalize the water-salt balance. In addition, B vitamins help to quickly get rid of fatigue and nervous tension, and iron has a positive effect on hemoglobin.

In the second and third trimesters, expectant mothers should continue to eat frequent, but not too bulky meals. Remember that full nutritious breakfasts during pregnancy will save your figure from a lot of weight gain and cheer you up for the whole day. During this period of pregnancy for breakfast, you need to choose foods with a low glycemic index. A proper second and third trimester breakfast consists of cereal, scrambled eggs and a vegetable smoothie or freshly squeezed juice mixed with water (apples and other low-sugar fruits) - these drinks contain vitamins and improve bowel function.

Three best breakfasts of the second/third trimester:

1. Millet porridge

Millet is rich in vitamins D (which means it strengthens hair and nails), A, B1, B2, B5 and PP. In addition, it contains natural fiber, potassium, several types of starches and amino acids. Porridge improves metabolism, the work of the gastrointestinal tract and the cardiovascular system.

2. Omelet

Eggs are valuable for pregnant women, especially for protein. In one egg it is 8-10 g. In addition, they contain folic acid and important minerals such as calcium, magnesium, zinc, iodine, iron and phosphorus. Eggs are a storehouse of vitamins A, B2, B3, B6, D.

3. Fruit and vegetable smoothie

Blend carrot juice (150 ml), apple juice (75 ml), fresh spinach (125 g), cucumber (½), apple (1), leaves in a blender basil (10 g) - such a vitamin cocktail will be a great start to the day.

Lunch during the entire pregnancy should account for the bulk of the daily diet - about 40%. During the day, food is better absorbed, besides, a hearty lunch will make it possible to get by with a light dinner, which means that you will be able to avoid feelings of heaviness in the stomach, excess weight and sleep problems. Doctors recommend strictly observing the diet and having lunch at 14.00 - 15.00. For lunch, it is best to eat foods rich in protein - fish, eggs, lean meats. They give your body and the growing fetus the necessary building material. Also, in addition to meat, at any time, you need to focus on fresh vegetables and fruits, as well as complex carbohydrates. As for the method of heat treatment of dishes, it is best to steam or bake in the oven. Stewed and boiled foods are less healthy, and the most undesirable way to prepare food during pregnancy is frying.

The standard dietary recommendations for all nine months should be ignored only in the last trimester - at this time it is important to limit the consumption of meat, eggs and wheat bread. It is better to shift the emphasis on the menu to vegetables, herbs, fruits, dairy and whole grains. In the last two to three weeks before childbirth, doctors recommend completely eliminating meat, eggs, dairy and sour-milk products from the diet. An excess of calcium can lead to difficulty in the passage of the child through the birth canal, and also increase the risk of early closure of the fontanel in the fetus, which can greatly complicate childbirth.

Here is a sample menu of healthy and tasty meals for the week:

Monday: Fish hodgepodge (fish contains polyunsaturated fatty acids essential for the heart, brain and skin, as well as vitamins A, B, E and D), vegetable salad (vegetables are rich in vitamins and fiber, which improves the functioning of the gastrointestinal tract).

Tuesday: Lentil soup (lentils are a rich source of vegetable protein), seaweed salad (contains iodine important for a healthy pregnancy) with egg.

Wednesday: Broccoli soup (this cabbage is indispensable in terms of protein, beta-carotene, as well as a lot of important trace elements such as iron, zinc, magnesium and calcium) and green peas (with it the body will receive protein, vitamin C, folic acid, potassium, calcium, phosphorus, iodine and iron) meat patties (protein) with bulgur (contains vitamins A and B, as well as folic acid, magnesium, calcium, zinc and iron).

Thursday: Chicken soup, vegetable salad with feta (lunch combining protein, fiber, calcium)

Friday: Rassolnik with beef (protein and fiber), buckwheat (a rich source of iron, folic acid and lysine protein) with oil (olive or walnut)

Saturday: Mushroom cream soup (protein, lecithin, antioxidants) boiled fish (fish contains Omega-3 polyunsaturated fatty acids, as well as protein, iodine, phosphorus and vitamin D) with potatoes and vegetable salad (fiber, vitamins).

Sunday: Sorrel soup (a source of vitamins C and B1, carotene, iron, phosphorus, fluorine) with egg and sour cream, boiled chicken with vegetables (protein, vitamins, fiber).

The most important thing to know about dinner during pregnancy is that it should be light and filling at the same time. Light because it will avoid heartburn and feelings of heaviness that can lead to insomnia. And hearty, because, ideally, dinner should be the last meal of the day. Late snacking will not benefit you or your unborn baby, and besides, it is the nightly raids on the refrigerator that usually lead to overweight. Dinner should account for approximately 25-30% of the main volume of the daily diet.

Nutritionists advise pregnant women to have dinner before 7:00 pm so that the body has time to digest food before going to bed. It is best to give up foods that cause fermentation (for example, grapes, milk, legumes, cabbage, fresh apples, etc.) and use stewing, boiling or steaming as a way to heat food.

In the first trimester, it is important to eat a full and varied diet: vegetables, fruits, meat, fish, seafood, greens, etc. In the second trimester, you should gradually reduce the intake of carbohydrates (bread, flour products, sweets) and liquids. This is especially true for dinner, as excess water in the evening can lead to puffiness in the morning. And of course, you should not end your dinner with a cup of strong coffee. In addition to the well-known stimulating effect, coffee interferes with the absorption of calcium, which is important for the formation of the fetus. In the third trimester, dinner should be treated especially carefully. It is best to reduce meat consumption by 2-3 times or refuse it altogether. This also applies to rich meat broths (they impair liver function), eggs, mushrooms and confectionery. It is best to give preference to fish and seasonal vegetables and fruits.

A sample menu of healthy and tasty dinners for a week might look like this:

Monday: salmon steak (salmon is an indispensable source of omega-3 fatty acids, potassium phosphorus, and vitamins B1 and PP) with young potatoes in their skins (potatoes are rich in folic acid, vitamin C and potassium, which is important for the functioning of the cardiovascular system).

Tuesday: Steamed beef patty (beef contains many important macro and micronutrients, such as iron, magnesium, selenium, sodium, potassium, calcium and phosphorus) with boiled or baked cauliflower (it is easier to digest than all other types of cabbage and is easy to digest). digested).

Wednesday: Buckwheat (contains 18 essential amino acids) with turkey gravy (turkey meat is very low in cholesterol, rich in protein, phosphorus and vitamins PP, B6, B12 and B2).