Foods that will make your baby smarter while pregnant
Are you pregnant? 8 simple things you can do to have an intelligent baby | Health
It is every parent’s dream that her/his baby grows up to be healthy and intelligent. Sure, mother’s diet, genes and emotions play a part in developing a growing baby’s intelligence, but what about tips for creating a smarter, happier baby? Are there any?
“Inherited genes play a major role in determining intelligence and personality, but the right lifestyle choices can help ensure those genes are programmed in the womb,” gynaecologist Ratnabali Ghosh says.
Researchers now estimate that only half of IQ is down to genes - the rest is influenced by a baby’s environment.
So, what are you waiting for?
To ensure your baby inherits your braininess, start now, as we bring you eight tips that ensure your baby is smart and intelligent.
By the third trimester, your baby can memorise sounds she/he hears regularly. (iStockphoto)1. Start a storytime habit
When does learning begin? Psychologist and parenting expert Polly Sengupta says the foundations for language begin in the womb and, by the third trimester, your baby can memorise sounds she/he hears regularly.
According to an article in parenting website Babble, researchers asked mothers to read a passage from The Cat In The Hat (a children’s book written and illustrated by Theodor Geisel under the pen name Dr Seuss and first published in 1957) repeatedly to their unborn babies. After birth, the babies recognised that passage when they heard it.
Iron found in leafy vegetables, like spinach, helps the flow of oxygen to the baby’s brain cells. (Shutterstock)2. Eat healthy
Omega 3 fatty acids are absolutely essential for baby’s brain development. Make certain you include foods that have a good content of omega 3, such as, fish, soybeans and spinach, in your diet. Also, iron found in leafy vegetables, like spinach, helps the flow of oxygen to the baby’s brain cells.
“Include nuts such as almonds and walnuts in your diet during your pregnancy. Walnuts are essential for brain development of adults and babies alike. Almonds are a good source of niacin, protein and energy and helps in the overall brain development of the baby,” Ghosh says.
And if you want your baby to have the gourmet palate of an intellect, get adventurous at dinnertime, Ghosh suggests, as your baby’s taste buds develop from around 12 weeks. In one study, babies of mums who drank carrot juice while pregnant showed a preference for carrots once born.
Staying fit and active is all the more important during pregnancy. (Shutterstock)3. Stay fit and active
Love the endorphin boost you get from exercise? Well, so does your baby. Staying fit and active is all the more important during pregnancy. Fight the urge to laze around and get off the couch if you want to make your baby smarter, Ghosh says.
“Hormones released during exercise cross the placenta, bathing your baby in feel-good chemicals for up to a couple of hours. Plus, as exercise increases the flow of blood around your body, including to the womb. Hence, your baby’s development is given a boost,” she says.
If you weren’t exercising before getting pregnant, stick to lightweight exercises and brisk walks, as it has been proven that mothers who are active during pregnancy have smarter children, she adds.
Latest research also suggests exercise during pregnancy can increase neurons in your baby’s hippocampus - the learning and memory part of the brain - by 40%.
4. Play music and get talking
As the baby grows in her/his mother’s womb, she/he begins to hear and even respond to sound. She/he may not understand what you are saying but stimulating your baby by talking or even singing can help with her/his brain development, says Sengupta.
“You can even ask you partner to speak to your belly and feel the baby respond in return,” she says, adding, “From time to time listen to soothing music or even nursery rhymes.”
Perhaps the most important education of all - you can shape your baby’s music taste.
“Unborn babies love music - it helps trigger happy chemicals, like serotonin, which encourage her/him to be calm and even increase concentration power.
After the birth, your baby remembers and relives all those good feelings associated with the music each time she/he hears it,” Sengupta says. That means: After your baby’s born, sing the same rhymes to quieten and soothe her/him.
5. Keep thyroid levels in check
Thyroid is essential for the body. During pregnancy if your thyroid level is unstable it can affect the baby: Deficiency of thyroid in the mother can affect the intelligence quotient of the baby.
“Try to eat a well-balanced and healthy diet, which contains ample amount of sodium. Include iodised salt and yogurt in your diet in case you feel you do not get the required amount of iodine in your diet,” Ghosh says.
You must take additional supplements for the well-being of the baby and a smooth delivery. (Shutterstock)6. Don’t ignore the supplements
During pregnancy your body needs extra nourishment.
Though a wholesome meal will provide you with ample nutrition,you must take additional supplements for the well-being of the baby and a smooth delivery.
“There are a lot of prenatal supplements available in the markets such as vitamins and supplements containing folic acid. Both of these elements play a crucial role in the development of the brain cells of the baby. However, it is necessary that you consult your doctor before taking any supplements,” Ghosh says.
All you need to do is soak some sunshine up for 20 minutes a day. (Shutterstock)7. Get a little sunshine
Never before has vitamin D been so important. All you need to do is soak some sunshine up for 20 minutes a day.
“We test the pregnant mums who come to our clinic for vitamin D, and more than half of them are deficient. That’s due to a combination of a lack of sunlight and not getting enough vitamin D in their diet.” Ghosh says.
Most of the vitamin D we rely on to grow healthy and strong bones comes from the sun, though it can also be found in a few foods like oily fish and eggs.
This nutrient is essential for helping your baby develop strong bones and heart, and researchers have also started investigating a link between a lack of vitamin D in pregnant women and autism.
8. Gently massage your tummy
According to a Time magazine article, rubbing your belly gently is also a good stimulation for the baby.
“A baby, still in the womb, can feel your touch. From around 20 weeks, your baby will feel you touching your bump and stroking it can send calming messages to her/his nervous system, Sengupta says.
Research suggests an unborn baby can even distinguish between her/his mother and father’s touch. Pass some almond oil: this is the best excuse for a massage ever.
What’s more? Your unborn baby even has sense of smell. Sengupta suggests you try and smell fresh flowers, fruits and other such soothing fragrances whenever you can, as these exercises will also help with the baby’s brain stimulation.
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Foods to Eat During Pregnancy to Make Baby Smart
Foetal brain development usually starts after 28 days of conception when the neural tube is formed. During this time, the mother must intake adequate amounts of nutrients because what a mother eats during pregnancy has a major impact on a baby's brain development inside the womb and the cognitive responses of the child at a later stage in life.
This blog will tell you about the 15 most important foods to eat during pregnancy to make the baby smart.
Foods to Eat During Pregnancy to Make Baby Smart
The two most important nutrients that play a significant role in brain development are folate and choline. They help prevent neural tube defects. Other essential nutrients include iodine, iron, protein, and vitamin D.
The following are some of the most popular foods to eat during pregnancy to make the baby smart.
1. Eggs
Having eggs during pregnancy or breastfeeding helps enhance brain development, making the baby smarter. Research suggests that eggs contain nutrients that the body can easily absorb. Eggs are a rich source of choline, fatty acids, essential vitamins and minerals, and bioactive compounds that enhance foetal brain development. Pregnant women can have 2 hard-boiled eggs each day.
Book an online consultation with India's best Nutritionist/Dietician for FREE to know more about what you should eat & what you shouldn't during pregnancy.2. Meat
Having meat during pregnancy also helps boost brain development in babies. Research suggests that meat is rich in iron, zinc, and vitamin B12, which are essential nutrients for brain development. Zinc forms a part of the DNA and acts as a neurotransmitter. Its deficiency can lead to reduced memory in babies. Vitamin B12 is also beneficial for the psychiatric health of babies.
Meat also contains niacin, a compound that improves cognitive function.
3. Bananas
Banana is another most important foot brain development during pregnancy because it is rich in folic acid.
4. Dairy products
Milk and other dairy products like yoghurt and cheese are essential foods during pregnancy. Research suggests that milk and dairy products are rich in iodine and protein sources necessary for foetal brain development. Milk also contains choline that helps make your baby smarter. Research suggests that iodine deficiency during pregnancy can cause damage to the brain of the foetus. Children of mothers who had iodine deficiency in pregnancy are prone to neurological disabilities.
5. Spinach
Another iron and folate-rich food that can enhance foetal brain development is spinach. According to research, spinach contains folic acid, which is beneficial in making babies smarter. Spinach also contains omega-3 and omega-6 fatty acids. According to research, omega 3-fatty acids and iron improve cognitive ability in children.
6. Salmon
Eating fish like salmon and tuna is also good for developing a baby's brain as they are a rich source of choline. Fish also contain good amounts of omega-3 fatty acids. According to research, docosahexaenoic fatty acid (DHA), a type of omega-3 acid, is essential for the fetus's neurodevelopment. DHA is also responsible for the structural and functional development of the fetus's brain. Pregnant women should eat properly cooked fish only.
7. Legumes
Legumes like kidney beans, soybean, chickpea, and peanuts are also rich sources of iron, antioxidants, and folate that help make your baby smarter. Legumes are also rich protein sources, which is again beneficial for your baby's brain. Research suggests that a low protein diet by a mother during pregnancy can lead to a short-term memory of the child.
Book an online consultation with India's best Nutritionist/Dietician for FREE to know more about what you should eat & what you shouldn't during pregnancy.
https://bebodywise.com/schedule-appointment?utm_source=bwblog&utm_medium=Foods+to+Eat+During+Pregnancy+to+Make+Baby+Smart&utm_campaign=first
8. Blueberries
Strawberries, blueberries, and raspberries are considered superfoods as they are rich in antioxidants and various other essential nutrients like folate and vitamin B6. Therefore, they are beneficial to the brain development of the baby.
9. Whole-grain Foods
Oats, brown rice, whole wheat, and other whole-grain foods are rich in protein, iron, and vitamin B6, which are good for brain development.
10. Oranges
Minerals like selenium, copper, magnesium and vitamins C and E are essential during pregnancy. According to research, deficiency of these minerals in the body during pregnancy can harm the development of the foetus. Studies show that insufficient amounts of vitamin C in the diet can have a negative effect on cognitive performance. As oranges are a rich source of vitamin C, they are beneficial for your baby's brain development.
11. Tomatoes
Tomatoes, being a rich source of antioxidants like vitamin C and E, choline, folate, and magnesium, is good for the fetus's brain development. Therefore, it helps your baby to be smart.
12. Green Leafy Vegetables
Green leafy vegetables like broccoli, cabbage, lettuce, and kale are rich in bioactive compounds that improve cognitive abilities. Therefore, you must add green leafy vegetables to your diet during pregnancy.
13. Eggplants
These are excellent sources of antioxidants like copper, magnesium, vitamin C, and vitamin B6. So, eating eggplants during pregnancy can help make your baby smart.
Book an online consultation with India's best Nutritionist/Dietician for FREE to know more about what you should eat & what you shouldn't during pregnancy.14. Avocado
This is another healthy food that you can eat during pregnancy for your baby's brain development.
Avocados are a rich source of vitamin B and C. They also contain essential nutrients like iron, magnesium, and folate.
15. Nuts and Seeds
Walnuts, pistachios, sunflower, flax, chia, and pumpkin seeds are all rich in protein and omega-3 fatty acids beneficial for the baby's brain development during pregnancy.
16. Dark Chocolate
As per research, dark chocolate is an excellent source of iron, copper, magnesium, and zinc that promote foetal brain development during pregnancy. You can have 1-2 pieces of dark chocolate daily. However, you should avoid eating dark chocolate in excess because it contains caffeine which can be harmful to the baby.
Best Food for Baby Brain Development During Pregnancy
The best foods for baby brain development during pregnancy are the ones rich in choline, folate, iron, zinc, omega-3 fatty acids like DHA, protein, and vitamin B12. The most popular foods that contain these essential nutrients include eggs, fish like salmon and tuna, red meat, milk and dairy products, spinach and other green leafy vegetables, nuts like almonds, walnuts, and peanuts, pumpkin, flax and chia seeds, whole grain foods like oats and brown rice, berries, carrots, and more.
What to Do During Pregnancy to Have an Intelligent Baby?
Having a healthy and smart baby depends on several factors like genes, mother's nutrition during pregnancy, mother's health, and more. Here are a few things that you can do during pregnancy to have an intelligent baby:
1. Exercise
According to research, exercising during pregnancy positively impacts a baby's brain development.
2. Read stories to your baby
Your baby can listen to you in the last trimester of your pregnancy. Reading stories to your baby or talking to them can enhance brain development and help you bond better with your baby.
3. Listen to music
You can listen to soft music.
According to UNICEF, listening to music during pregnancy positively influences the baby.
Tips and Precautions
Here are a few tips and precautions that you must keep in mind for your baby's development during pregnancy:
- Consult your doctor frequently.
- Eat balanced meals and take plenty of rest.
- Keep yourself hydrated.
- You can also consult your doctor if it is safe to do yoga, light exercises, or meditation.
The following are the things that you must avoid during the pregnancy or breastfeeding period for your baby's proper brain development:
- Smoking cigarettes or chewing tobacco can pass on nicotine and carbon dioxide to the baby. It can cause nerve damage and should be avoided.
- Drinking alcohol should be avoided as it can damage the baby's nervous system.
- Avoid having too many caffeine drinks like coffee, green tea, black tea, and soft drinks because they can cause complications in pregnancy.
- Avoid raw foods and unpasteurised milk or cheese as they can cause bacterial infections.
- Uncooked or raw eggs, fish, and meat should also be avoided.
- If you have a cat at home, you should avoid cleaning the litter box as it can cause an infection called toxoplasmosis, which is harmful to the baby.
- You should also avoid heavy exercise.
- Avoid having over the counter medicines without a doctor's consultation.
Summing Up on Foods to Eat During Pregnancy to Make Baby Smart
If you want a smart baby, it is vital to focus on your diet throughout the pregnancy. Nutrients like choline, folate, iodine, iron, and vitamin D are essential for your baby's proper brain development. Therefore, you should have foods rich in these nutrients during pregnancy.
The most nutritious foods to eat during pregnancy to make the baby smart include eggs, milk and dairy products, legumes, berries, meat, and green leafy vegetables.
FAQs
In Which Month of Pregnancy Does Baby’s Brain Develop?
A baby's brain development begins in the first trimester, usually from the third week of pregnancy, during which the nerve connections start forming. When you reach the second trimester, the brain tissues are formed, whereas, in the last trimester, the cerebral cortex (the left and right brain hemispheres) is formed.
Which Fruit Gives Colour to a Baby During Pregnancy?
The skin colour of the baby is based on genes. However, foods rich in vitamin C like avocado, orange, blueberries, strawberries, and coconut water are believed to give colour to the baby during pregnancy.
Which Area of the Brain Is Well Developed at Birth?
At the time of birth of a child, the five major parts of the brain - cerebrum (responsible for memory and thinking), cerebellum (important for body movement), brain stem (controls involuntary functions like breathing), pituitary gland (releases growth and other hormones), and hypothalamus (regulates sleep, hunger, and thirst) are well-formed.
How Do I Know if My Baby Is Intelligent?
You can notice a few signs to confirm that your baby is intelligent. If the baby learns to walk, speak, or eat earlier than other babies at his age, if the baby has a good attention span, is extremely curious and loves to solve problems like trying unique ways to get snacks kept out of their reach, there are high chances that your baby is intelligent.
References
- Hiten D. Mistry, September 2011; The Importance of Antioxidant Micronutrients in Pregnancy - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3171895/
- Eamon Fitzgerald, November 2020; Maternal influences on fetal brain development: The role of nutrition, infection and stress, and the potential for intergenerational consequences - https://www.sciencedirect.com/science/article/pii/S0378378220306514
- The Importance of Iodine in Prenatal Brain Development - https://www.usdairy.com/getmedia/32a32c4a-5e31-4f35-80c3-2c64e68dde49/NDC-Iodine-Prenatal-Handout-FINAL.
pdf?ext=.pdf - Loise wang'ondu, September 2017; Improving maternal and infant nutrition to enhance fetal brain development and reduce the risk of brain injury during childhood-a randomized control study - https://www.researchgate.net/publication/304175630
- Chessa K. Lutter, October 2018; The potential of a simple egg to improve maternal and child nutrition - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6865885/
- Ayfer Dayi, September 2016; Maternal Aerobic Exercise during Pregnancy Can Increase Spatial Learning by Affecting Leptin Expression on Offspring's Early and Late Period in Life Depending on Gender - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3458263/
- How music affects your baby’s brain: Mini Parenting Master Class - https://www.unicef.org/parenting/child-development/how-music-affects-your-babys-brain-class
How to give birth to a smart baby - the impact of nutrition during pregnancy
What mother does not dream of giving birth to a smart baby! And here it is very important how a woman ate during 9 months of pregnancy.
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- Foods useful for brain development
- Glucose for baby's brain
- Genetic factors of inheritance of intelligence
Anticipate the objections of skeptics. They say that mother nature initially gave the baby, so he will be. And if the child is lucky with the genes of smart parents, then he himself will be born with a good bright head. Indeed, the genius of a baby is largely determined by genetics. But scientists have shown that some foods rich in omega-3 fatty acids and choline, known as vitamin B4, have a great impact on the IQ of the baby. And if a woman followed an appropriate diet for pregnant women, she has a chance to give birth, if not a brilliant, then at least just a smart baby, is much higher.
Brain food
What is the most important thing in the nutrition of a pregnant woman? We will not be mistaken if we say that everything that is useful is useful to the brain the rest of the body. True, there are some peculiarities here.
- The brain consists of 60% fat, therefore, special attention should be paid to fats, their quality and composition Attention. This should not be forgotten by mothers who are afraid of weight gain and sit down on a strict low calorie diet. Polyunsaturated fats are good for the brain, and saturated fats are harmful. Particularly important for mental activity, according to scientists, the so-called omega-3 fatty acids. There are many in fish (especially salmon), flax seeds, nuts (especially pistachios) and kiwi. The daily dose of omega-3 fatty acids should be at least 300 mg/day, but it can be bring up to 1000 mg/day.
- A mother who cares about the gray cells of her unborn baby should include sprouted wheat in her diet , eggs, beef, dairy products as sources choline ( vitamin AT 4).
- Another important component of the diet for the brain are proteins. The fact is that from them our long-term memory depends. If you turn off the formation of new proteins in the brain for a while, then the ability to remember something, and, accordingly, to learn something will be close to zero. We even we won’t remember in the evening what we did in the morning or yesterday. So meat, fish, dairy products, legumes should be in mom's diet every day.
- Baby's gray cells need antioxidants. Expectant mother is recommended to dial daily as at least 3000-6000 units of antioxidant activity. It is not difficult to do this, especially in summer, when fresh berries ripen. A pregnant woman is supposed to eat approximately 80-100 g of fresh blueberries, blackberries, raspberries, strawberries, or 50 g cranberries or black currants.
- There are special nutrients without which the human brain simply cannot function. serious lack of vitamin B9, B12 or iron can cause brain dysfunction. Two The mother can get enough of the latter substances if her diet contains liver, kidneys and other organ meats, just meat, poultry, fish, dairy and sour-milk products, cheeses . A folic acid (vitamin B9) as the most important, it is better to receive in the form of preparations , since a sufficient amount of it in the mother's body reduces the risk abnormal development of the nervous system in a child by 72%.
- And finally, the main fuel for smart thoughts is glucose, that is, sugar. Imagine, the brain needs 6 grams of sugar every 60 minutes to function properly. The brain is costly organ is small - only 2% of the total body weight, and takes a fifth of the entire energy from food, and a fifth of all the oxygen that the lungs extract.
Babies still have a brain more "gluttonous", it takes more than half of all energy and oxygen from babies. The gray cells of a child require 2 times more glucose than an adult enough. That's why they're so bad grades at school in children who do not eat breakfast at all: temporary morning hypoglycemia due to lack of sugar in the blood causes insufficient mental activity. Don't think that we are calling expectant mothers to lean on sweets. The drop in glucose levels does not occur when a woman refuses chocolate and cakes, and when he skips breakfast or lunch. So follow the recommendations eat fractionally and often , if you want your child to have a flexible mind, study well at school, make a career in life.
Smart DNA
Of course, this article completely cancels the laws of genetics. They are still decisive. Truth in them The researchers made adjustments. Among the latest discoveries of scientists are such facts.
- A woman over 35 is less likely to have a child prodigy.
- Babies born by caesarean section are not as smart as babies born in a natural way.
- The mother's genes influence the work of the baby's gray cells more. Dad's outstanding abilities are transferred to the heir less often.
If you have any questions, you can ask our specialists online at Doctis app.
The author of the article: Marina Vishnevskaya
Doctor's consultation
You can get the advice you need online
Laboratory
You can undergo a comprehensive examination of all major body systems
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 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 in order 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 courses 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:
- Do not eat hot dogs and other snacks containing meat that has not been heated on fire or boiled in boiling water.
