Healthy food for unborn baby

Pregnancy Diet: 13 Foods to Eat While Pregnant

Pregnant? Hangry? Looking for a snack that will make your tummy and your baby happy? You’re probably hearing it a lot: Eating nutritious foods while pregnant is essential.

We’re here to make your pantry into a one-stop shop of healthy and delicious foods that will give your baby the best start to life.

When building your healthy eating plan, you’ll want to focus on whole foods that give you higher amounts of the good stuff you’d need when not pregnant such as:

protein
vitamins and minerals
healthy types of fat
complex carbohydrates
fiber and fluids

Here are 13 super nutritious foods to eat when you’re pregnant to help make sure you’re hitting those nutrient goals.

During pregnancy, you need to consume extra protein and calcium to meet the needs of your growing little one. Dairy products like milk, cheese, and yogurt should be on the docket.

Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, B vitamins, magnesium, and zinc.

Yogurt, especially Greek yogurt, contains more calcium than most other dairy products and is especially beneficial. Some varieties also contain probiotic bacteria, which support digestive health.

If you’re lactose intolerant, you may also be able to tolerate yogurt, especially probiotic yogurt. Check with your doctor to see if you can test it out. A whole world of yogurt smoothies, parfaits, and lassi could be waiting.

This group of food includes lentils, peas, beans, chickpeas, soybeans, and peanuts (aka all kinds of fabulous recipe ingredients!).

Legumes are great plant-based sources of fiber, protein, iron, folate, and calcium — all of which your body needs more of during pregnancy.

Folate is one of the most essential B vitamins (B9). It’s very important for you and baby, especially during the first trimester, and even before.

You’ll need at least 600 micrograms (mcg) of folate every day, which can be a challenge to achieve with foods alone. But adding in legumes can help get you there along with supplementation based on your doctor’s recommendation.

Legumes are generally very high in fiber, too. Some varieties are also high in iron, magnesium, and potassium. Consider adding legumes to your diet with meals like hummus on whole grain toast, black beans in a taco salad, or a lentil curry.

Sweet potatoes are not only delicious cooked about a thousand ways, they’re also rich in beta carotene, a plant compound that is converted into vitamin A in your body.

Vitamin A is essential for baby’s development. Just watch out for excessive amounts of animal-based sources of vitamin A, such as organ meats, which can cause toxicity in high amounts.

Thankfully, sweet potatoes are an ample plant-based source of beta carotene and fiber. Fiber keeps you full longer, reduces blood sugar spikes, and improves digestive health (which can really help if that pregnancy constipation hits).

For a fab brekky, try sweet potatoes as a base for your morning avocado toast.

Smoked on a whole wheat bagel, teriyaki grilled, or slathered in pesto, salmon is a welcome addition to this list. Salmon is rich in essential omega-3 fatty acids that have a host of benefits.

These are found in high amounts in seafood, and help build the brain and eyes of your baby and can even help increase gestational length.

But wait: Have you been told to limit your seafood intake due to the mercury and other contaminants found in high mercury fish? You can still eat fatty fish like salmon.

Here are the high mercury fish to avoid:

swordfish
shark
king mackerel
marlin
bigeye tuna
tilefish from the Gulf of Mexico

Plus, salmon is one of the very few natural sources of vitamin D, which is lacking for most of us. It’s important for bone health and immune function.

Those incredible, edible eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. A large egg contains about 80 calories, high-quality protein, fat, and many vitamins and minerals.

Eggs are a great source of choline, a vital nutrient during pregnancy. It’s important in baby’s brain development and helps prevent developmental abnormalities of the brain and spine.

A single whole egg contains roughly 147 milligrams (mg) of choline, which will get you closer to the current recommended choline intake of 450 mg per day while pregnant (though more studies are being done to determine if that is enough).

Here are some of the healthiest ways to cook eggs. Try them in spinach feta wraps or a chickpea scramble.

No surprise here: Broccoli and dark, green vegetables, such as kale and spinach, pack in so many of the nutrients you’ll need. Even if you don’t love eating them, they can often be squirreled into all kinds of dishes.

Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. They’re a bonanza of green goodness.

Adding in servings of green veggies is an efficient way to pack in vitamins and fend off constipation due to all that fiber. Vegetables have also been linked to a reduced risk of low birth weight.

Try this kale eggs Florentine recipe or blend some spinach into a green smoothie and you won’t even know it’s in there.

Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline, and other B vitamins — all of which you’ll need in higher amounts during pregnancy.

Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. You’ll need more iron since your blood volume is increasing. This is particularly important during your third trimester.

Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weight and other complications.

It can be hard to cover your iron needs with meals alone, especially if you develop an aversion to meat or are vegetarian or vegan. However, for those who can, eating lean red meat regularly may help increase the amount of iron you’re getting from food.

Pro tip: Pairing foods that are rich in vitamin C, such as oranges or bell peppers, along with iron-rich foods may also help increase absorption.

Toss some vitamin C-rich tomato slices on that turkey burger or whip up this steak and mango salad.

Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants.

Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.

Berries are also a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.

Some of the best berries to eat while pregnant are blueberries, raspberries, goji berries, strawberries, and acai berries. Check out this blueberry smoothie for some inspiration.

Unlike their refined counterparts, whole grains are packed with fiber, vitamins, and plant compounds. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice.

Some whole grains, like oats and quinoa, also contain a fair amount of protein. They also hit a few buttons that are often lacking in pregnant people: B vitamins, fiber, and magnesium.

There are so many ways to adds whole grains to any meal, but we’re especially liking this quinoa and roasted sweet potato bowl.

Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish.

They’re also high in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, and vitamin C.

Because of their high content of healthy fats, folate, and potassium, avocados are a great choice during pregnancy (and always).

The healthy fats help build the skin, brain, and tissues of your little one, and folate may help prevent neural tube defects, developmental abnormalities of the brain and spine such as spina bifida.

Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas.

Try them as guacamole, in salads, in smoothies, and on whole wheat toast, but also as a substitute for mayo or sour cream.

Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.

One serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron, and potassium.

Prunes are rich in fiber, potassium, and vitamin K. They’re natural laxatives and may be very helpful in relieving constipation. Dates are high in fiber, potassium, iron, and plant compounds.

However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the candied varieties, which contain even more sugar.

Although dried fruit may help increase calorie and nutrient intake, it’s generally not recommended to consume more than one serving at a time.

Try adding a small portion to a trail mix with nuts and seeds for an on-the-go protein- and fiber-filled snack.

Fish liver oil is made from the oily liver of fish, most often cod. It’s rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.

Supplementing with fish oil may help protect against preterm delivery and may benefit fetal eye development.

Fish liver oil is also very high in vitamin D, of which many people don’t get enough. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.

A single serving (1 tablespoon or 15 milliliters) of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D, and vitamin A.

However, it’s not recommended to consume more than one serving per day, as too much preformed vitamin A can be dangerous for your baby. High levels of omega-3 may also have blood-thinning effects.

Low mercury fish like salmon, sardines, canned light tuna, or pollock can also help get you to your omega-3 goals.

Say it with me: We all have to stay hydrated. And pregnant folks especially. During pregnancy, blood volume increases by about 45 percent.

Your body will channel hydration to your baby, but if you don’t watch your water intake, you may become dehydrated yourself.

Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood, and reduced memory.

Increasing your water intake may also help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.

General guidelines recommend that pregnant women drink about 80 ounces (2.3 liters) of water daily. But the amount you really need varies. Check with your doctor for a recommendation based on your specific needs.

Keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee, and tea.

Pro tip: Try keeping a reusable water bottle on hand so that you can quench your thirst throughout the day.

Your growing baby is just waiting to slurp up all those nutrient-dense foods from a well-rounded eating plan of whole grains, fruits and veggies, lean proteins, and healthy fats.

There’s a whole world of delicious options that give you and your baby everything you’ll need. Keep your healthcare team informed of your eating choices and let them guide you on a plan with any necessary supplements.

This list should be a good start towards a healthy, well-nourished pregnancy.

Quick tips for foods to eat when pregnant
Dairy products, especially yogurt, are a great choice. They help you meet increased protein and calcium needs.
Legumes are super sources of folate, fiber, and many other nutrients. Folate is a very important nutrient during pregnancy.
Sweet potatoes are an excellent source of beta carotene, which your body transforms into vitamin A. Vitamin A is important for the growth and differentiation of cells in your growing baby.
Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in your growing baby. It’s also a natural source of vitamin D.
Whole eggs are incredibly nutritious and a great way to increase your overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.
Broccoli and leafy greens contain most of the nutrients that you’ll need. They’re also rich in fiber, which may help prevent or treat constipation.
Lean meat is a good source of high-quality protein. Beef and pork are also rich in iron, choline, and B vitamins, all of which are important nutrients during pregnancy.
Berries contain water, carbs, vitamin C, fiber, vitamins, antioxidants, and plant compounds. They may help you increase your nutrient and water intake.
Whole grains are packed with fiber, vitamins, and plant compounds. They’re also rich in B vitamins, fiber, and magnesium.
Avocados contain high amounts of monounsaturated fatty acids, fiber, folate, and potassium. They may help relieve leg cramps, too.
Dried fruit may be highly beneficial for pregnant women since they’re small and nutrient-dense. Just make sure to limit your portions and avoid candied varieties, to prevent excess sugar intake.
Drinking water is important as your blood volume increases during pregnancy. Adequate hydration may also help prevent constipation and urinary tract infections.

Fruits to Eat During Pregnancy: Nutritious Options

During pregnancy, your little one depends on you to provide the nutrition they need. That’s why it’s time to make sure you’re making the best food choices for baby — and for yourself.

It’s important to eat a well-balanced diet that includes lots of fruits and veggies. These powerful foods have much of what you — and your baby — need to stay healthy.

Let’s talk about the very best ones you’ll want to keep on hand. And don’t forget: Frozen and canned fruits and vegetables are often just as nutritious as the fresh kind, so don’t feel like you have to get them all straight from the farmer’s market.

When you’re pregnant, it’s important to eat nutritious food and avoid empty calories. In fact, if you eat mostly junk food during your pregnancy, you may be setting up your baby for a lifelong preference for fat and sugar, according to a 2013 study.

Fruits and vegetables are filled with nutrients. When you add a variety of them to your diet, you’ll likely get most of the vitamins, minerals, and fiber that you and your baby need.

Eating fruits and vegetables also helps prevent constipation, a common symptom during pregnancy. Get thee to a produce aisle and you won’t regret it.

If you’re pregnant, you might be craving something sugary. But try not to make a habit of reaching for a piece of cake or a candy bar to satisfy that sweet tooth. Fruit is the perfect solution.

It offers the sweetness you crave and the nutrition you need. Enjoy these fruits as part of a healthy pregnancy diet in salads, in smoothies, over yogurt, or as a snack anytime.

1. Oranges

Oranges help you stay hydrated. They’re also a great source of folate, or folic acid. Folate is a B vitamin that’s very important in helping prevent brain and spinal cord defects, also known as neural tube defects.

The American College of Obstetrics and Gynecology (ACOG) recommends taking 400 micrograms (mcg) of folic acid per day before you start trying for a baby, then at least 600 mcg per day while pregnant.

Oranges are a great source of vitamin C, too. Vitamin C is an antioxidant that helps prevent cell damage. It also helps your body absorb iron.

Plus, it doesn’t hurt that these little vitamin bombs are so tasty.

2. Mangoes

Mangoes are another great source of vitamin C. One cup gives you 100 percent of your recommended daily allowance.

Mangoes are also high in vitamin A. Vitamin A deficiency at birth is associated with lower immunity and a higher risk of complications, like diarrhea and respiratory infections.

Although rare, it’s possible to get too much vitamin A, according to a 2019 research review. Mangoes are a great addition to your pregnancy diet, but eat them in moderation, along with a variety of other fruits.

3. Avocados

Avocados have more folate than other fruits. They’re also a great source of:

vitamin C
vitamin B
vitamin K
fiber
choline
magnesium
potassium

Some women say that avocados help relieve nausea, possibly because of the potassium and magnesium in the fruit.

Potassium may also help relieve leg cramps, a common pregnancy symptom. Leg cramps are often caused by low potassium and magnesium.

Choline is important for the development of your baby’s brain and nerves. Choline deficiency may cause neural tube defects and lifetime memory impairment.

Here are tons of ways to sneak delicious avo into your meals.

4. Lemons

In one 2014 study, pregnant people reported some success in using lemons or lemon scent to help relieve pregnancy-related nausea.

Lemons are also high in vitamin C. They help stimulate the digestive system to relieve constipation.

Consider adding some to your water or tea or using them in this Mediterranean lemon chicken recipe.

5. Bananas

Bananas are another good source of potassium. They also contain vitamin B6, vitamin C, and fiber.

Constipation is very common during pregnancy. It may be caused by:

uterine pressure on the intestines
worry
anxiety
a low-fiber diet
iron in prenatal vitamins

Adding fiber-rich bananas may help. Research from 2014 shows that vitamin B6 may help relieve nausea and vomiting in early pregnancy as well.

6. Berries

Berries — such as blueberries, raspberries, strawberries, blackberries, and goji berries — are rich in all kinds of goodness, such as:

carbohydrates
vitamin C
fiber
folate

They also contain phytonutrients like flavonoids and anthocyanins.

Carbohydrates give you much-needed energy, and they pass easily through your placenta to nourish your baby.

It’s important to eat mostly nutrient-dense complex carbohydrates like berries instead of processed, simple carbohydrates like doughnuts, cakes, and cookies.

Consider whipping up a smoothie with both bananas and berries for a vitamin-packed meal or snack.

7. Apples

Apples are high in fiber and are a good source of vitamin C. Plus, they contain vitamin A, potassium, and pectin. Pectin is a prebiotic that feeds the good bacteria in your gut.

For the best bang for your nutrient buck, eat the peel — just make sure to rinse it with lots of water first.

Apples are portable and can be added to many recipes, so make sure to stock up when you’re filling your produce bag.

Medical professionals usually recommend eating two to four servings of fruit and four to five servings of vegetables each day.

In general, one serving of fruit is:

a medium piece of whole fruit (about the size of a tennis ball)
1 cup of cut fruit

One serving size of vegetables is:

1/2 cup of raw or cooked vegetables
1/2 cup of vegetable juice
1 cup of leafy greens

When it comes to 100% fruit juices, as long as they’re pasteurized, they’re safe to drink. But you may miss out on some of the nutrients in juice form.

Dried fruit can also be used to get nutrients in an on-the-go form. Just be aware that they can be more calorie- and sugar-dense than their fresh counterparts.

Dehydration occurs when you lose more fluids than you take in. It’s always serious, but it’s especially concerning during pregnancy.

Water helps form the placenta and amniotic sac. It also supports your baby’s growth.

If you’re experiencing morning sickness, your risk of dehydration is higher. To avoid dehydration, drink 8 to 12 glasses of water daily. Because fruits contain water, they can help you stay hydrated.

If possible, purchase organic fruit that hasn’t been treated with synthetic pesticides and fertilizers. But keep in mind that eating nonorganic fruit is much better than eating no fruit at all.

To lessen your risk of consuming pesticide residue or bacteria, follow these tips:

Wash fruit thoroughly, even if it’s prewashed.
Remove any bruised areas where bacteria may lurk.
Drink only pasteurized or boiled fruit juice.
Avoid eating precut melons, or eat them immediately after cutting.
Store fresh fruit in the refrigerator, away from raw meat.

Eating fruit during pregnancy helps ensure that you and your baby stay healthy and ready to take on the world.

Fresh, frozen, and canned fruits are all good options. Just make sure no sugar has been added to canned or frozen varieties.

Contact your doctor if you have any questions or concerns about your pregnancy eating plan. If you need more advice on what to eat, here are 13 foods that are great choices.

Q:

What causes food cravings during pregnancy?

Anonymous patient

A:

You may have heard that hormones or nutrient deficiencies cause pregnancy food cravings. For example, if you crave green apples, you may be deficient in pectin, potassium, or vitamin A. The truth is, it’s unclear what causes pregnancy cravings. You may simply want something that tastes tart and sweet. As long as you’re craving foods, it’s OK to give in now and then. If your cravings are unhealthy, try to find healthier alternatives. Call your doctor if you crave non-foods like laundry starch or dirt.

Nicole Galan, RNAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

Proper nutrition for children - the basics of a healthy diet for every day

Many parents are much more responsible for organizing the nutrition of their children than they are for their own diet. And it’s completely in vain, because the formation of a culture of healthy nutrition for children is formed not only by compiling an ideal menu for a child. The eating behavior of the whole family is extremely important, which the baby pays attention to and which in the future forms his own eating habits and preferences.

The importance of proper nutrition for children

The development of the child's body is influenced by a combination of factors, but the most important role belongs to food. The development of the child, the formation of basic skills, not only in childhood, but also in adulthood, depends on a diet that is correctly compiled in early childhood.

Proper nutrition improves mental acuity, memory, mood, promotes proper growth and development of the body, helps maintain weight and metabolism. With a balanced healthy diet, you can prevent the development of chronic diseases such as obesity, diabetes, arterial hypertension and a number of others.

Proper nutrition is one of the main ways to maintain health and a high quality of life for a long time. Most human eating habits are formed in childhood and remain with him for life. Therefore, it is very important that the baby eats properly from the first days of life.

What is the right diet for a child

A healthy diet for a child every day is food that contains all the necessary nutrients. Unfortunately, today many children make their choice in favor of fast food, and parents do not limit them in any way. Yes, it is quite tasty and such dishes are prepared quickly, which means that you can quickly feed the child without wasting your time preparing food.

But the fact is that fast food is extremely unhealthy, not only for children, but also for adults. It leads to the development of obesity, disrupts metabolic processes, affects the digestive organs, which does not fit into the idea of healthy nutrition at all.

Here are the basic principles of proper nutrition:

every day on the table there should be products that completely cover the body's need for nutrients;
nutrition should be balanced;
food is recommended to be boiled, baked in the oven, steamed, but it is better to refuse fried, smoked, pickled, canned food, as well as fast food;
if the child has intolerance to certain products, then the menu should be adjusted accordingly.

When to teach a child to eat healthy

It is important to teach your child to eat healthy from an early age. This will help shape your eating habits. A study was conducted in which nutritionists observed the eating behavior of one and a half thousand children from birth to the age of six. It turned out that children who were given little fruits and vegetables in the first year of life refused to eat them at 6 years old. The best age for teaching a child to proper nutrition is from 6 months.

By the way, the baby gets acquainted with many tastes even before his birth. While in the mother's abdomen, he swallows amniotic fluid. The taste of this liquid depends on what a woman eats during pregnancy.

After birth, the baby is breastfed and the taste of milk also depends on the mother's diet. This may be why breastfed babies transition to complementary foods much more easily than formula-fed babies.

It has been proven that the child's perception of new foods is highly dependent on whether they were present in the mother's diet during pregnancy and lactation. Therefore, a woman needs to be extremely careful about her diet at this time. It should be hypoallergenic, balanced and rational.

Some food preferences are noticeable in a child in the first months of his life. For example, he may enjoy eating salty and sweet foods, while refusing sour or bitter foods. In part, this is a protective function of the body, which, just in case, tries to avoid bitter foods, as they may contain toxic substances. However, not all bitter foods are unhealthy.

Healthy diet for children

The formation of healthy eating habits in children begins with the right diet. Most of all, the body of children and adolescents needs protein. It is a building material for a growing organism, and also compensates for energy losses. The younger the child, the more protein he needs. The most valuable and useful protein product for babies is mother's milk. Also in the children's diet should be vegetable proteins, which are found in legumes and grain products. Many legumes in terms of protein content can be compared with products such as meat, eggs, cottage cheese, fish.

In addition, the child's body needs essential amino acids that are not produced by the body and must be supplied with food. Amino acids play a huge role in the metabolic processes occurring in the body, and perform many other functions.

The diet must contain fats. These are more concentrated sources of energy than carbohydrates. In addition, the composition of fats includes vitamins A and E, important for the child's body, as well as phospholipids, PUFAs. For children, the best sources of fats are milk, butter, eggs. But the abuse of fats is highly discouraged, as this leads to metabolic disorders, digestive disorders, decreased appetite, and the development of obesity. In addition, excess fat leads to a violation of the absorption of proteins.

Young children need less carbohydrates than fats and proteins. An excess of carbohydrates (especially sugar) impairs the development and growth of children, reduces immunity, and increases the likelihood of developing caries. Useful sources of carbohydrates are fruits, vegetables, fresh juices, berries.

The children's body is also in dire need of vitamins (especially A and D). With a lack of vitamin D, rickets develops, hypovitaminosis A leads to disruption of the endocrine system. The most important minerals are calcium, iron and iodine.

The key to health for children is to limit the consumption of sweets. Cookies, jam, marshmallows, sweets can be given, but in small quantities and not every day.

Basic Rules

Here is a brief guide for parents on the rules of healthy eating for children:

1. The best example for children is their parents. Therefore, deciding to instill in your child the habits of proper nutrition, start with yourself.

2. Don't let your child snack on the go. The process of eating should take place at the kitchen table, without a phone, TV or tablet. It is necessary that the child was completely focused on eating, the only way to ensure the normal absorption of food.

3. When compiling a menu for every day, consider not only the benefits of the products, but also the tastes of the child, as well as the individual characteristics of his body (allergies, the presence of chronic diseases, and so on).

4. Set a clear diet. The baby should eat at certain hours. There should be at least four meals a day.

5. Buy only fresh and high-quality products in stores. Pay attention to the expiration date and composition.

Remember that by teaching your baby to eat right, you are laying the foundation for his future health.

Possible problems

If a child constantly eats improperly, abuses fast food and other junk food, then the following health problems may develop over time:

lagging behind peers in development and growth;
obesity;
lack of iodine, iron, vitamins and other nutrients in the body;
gastritis;
deterioration in general well-being, lethargy, weakness, lethargy.

Some teenage girls start to go on a strict diet to fit the ideals imposed by the fashion world. This negatively affects their health, leads to disruption of the cycle, which in the future may cause the development of infertility.

Boys have other problems. Some of them, in an effort to find a beautiful muscular body, begin to get involved in hormonal drugs, and also eat improperly, which can also lead to health problems over time.

Thus, proper nutrition is of decisive importance for children, starting from birth. And the task of parents is to provide them with fresh, high-quality products and make the right diet. This will help you avoid many health problems in the future.

Is it necessary to force children to eat

Quite often, children refuse to eat healthy food, citing the fact that they do not like it. Should they be forced to do it against their will? Of course not. But it is quite possible and even necessary to convince the child to eat calmly and reasonably.

Remember how our mothers and grandmothers told many of us in an ultimatum form that until we had eaten all the food on the plate, they would not let us out from the table? And how did you feel about it? Surely, such a statement did not add motivation.

Many mothers take the fact that the child does not eat the food prepared by them as a personal insult. They believe that the child neglects care and does not appreciate the time spent on him. In fact, this position is selfish. Up takes a sense of resentment for the fact that the children rejected their care and love.

But this is absolutely not true. The child still loves them very much, and the reasons for the lack of appetite usually lie in a completely different plane. You just need to confidentially and calmly discuss the situation and understand what's going on.

Scientists have found that there is a link between forcing a child to eat and eating disorders in adulthood. In Western countries, a child is often forced to eat healthy food, motivated by the fact that it is fashionable, healthy, tasty, expensive. And, for example, in some Third World countries, a mother will be ashamed if her child is thin, since in this case the neighbors will consider that the family is poor.

In general, motivation can be very different. Unfortunately, the total control of parents regarding nutrition often leads to negative consequences in the adult life of the child. The same applies to the ban on fast food, chips and other junk food. The forbidden fruit is always sweet, and the child begins to perceive such food as an inaccessible pleasure, which further increases the desire to eat it.

And vice versa, forcing the baby to eat wholesome food against his will, parents achieve the exact opposite effect. The child simply ceases to perceive this product as food, which will inevitably have a negative impact on his eating habits in the future.

Article sources:

Nutrition of young children. Netrebenko O.K. Pediatrics. Journal them. G. N. Speransky, 2007. p. 73-80
Nutrition for preschool children. Inoyatova Kh.B., Nuriddinov Sh.F., Mamadiyarova M.A., Rakhmatova D.G. Academy, 2020. p. 4-7
Analysis of the habitual diet of children aged 7-9 years. Bondarenko A.A., Makhankova E.A. FORCIPE, 2021
Rational nutrition of young children. Lundina G.V., Yakovleva T.V., Vyatka Medical Bulletin No. 2, 2015. p. 70-73

Author of the article

Grek Elena Anatolyevna

Doctor of the highest qualification category

Specialty: gastroenterologist

Experience: 24 years

Nutrition in preparation for pregnancy for women and men, it is important to take the same specialized drugs when planning pregnancy increase the likelihood of conception, and eat a balanced diet. This is important because the condition of the future father and mother affects the health of the unborn child.

The main principle is a healthy diet

What should be included in the diet when planning pregnancy? It is based on the principles of proper nutrition, which are easy to follow.

Limit unhealthy foods - fried, too fatty. This also applies to smoked meats, spicy, pickled foods.
Use cooking methods that preserve their healthful properties. That is, it is desirable to cook, steam, bake.
Be sure to eat fresh fruits, vegetables, yogurt, cottage cheese and other dairy products. You also need food rich in protein and the “right” fats. Semi-finished products or ready-made dishes that have undergone serious processing should be discarded.

Nutrition during pregnancy planning for both women and men means avoiding fast food, foods high in preservatives, flavors and flavorings. You should also avoid alcoholic beverages. Only small portions of high-quality red wines are allowed, which increase hemoglobin (it does not allow anemia to develop).

Men's and women's menu

A man's diet during pregnancy planning should include a lot of protein. An obligatory element of the diet is fresh fruits and vegetables. It is very important to change your eating habits in advance - at least 3 months before conception: this is how long it takes for sperm to mature. A complete and balanced diet improves the quality of germ cells, therefore, the chances of conceiving a healthy child increase.

The main task of a woman is to prepare the body for a new state, and nutrition plays an important role in this. It is very important to eliminate micronutrient deficiencies in the body, since the period of pregnancy and breastfeeding takes a long time - up to two years, and during this time the need for vitamins and minerals will be higher than usual.

An important aspect of nutrition is calories

It is important to understand that diet affects body weight. And the onset of pregnancy in women directly depends on this indicator.

With a lack of body weight, the processes of ovulation are disturbed, thereby the body lets you know that it does not have the resources to bear a child. In this case, you should increase the energy value (caloric content) of the consumed dishes. Do not give up bread and complex carbohydrates (cereals).

Excess body weight also has a negative effect on the likelihood of conception. In addition, overweight women often develop complications: high blood pressure, gestational diabetes, which is called gestational diabetes, and a high risk of preterm birth. Overweight women are advised to reduce the amount of fats and carbohydrates, that is, reduce the calorie content of food. However, in preparation for pregnancy, you should not starve and strive for drastic weight loss. This will lead to disruption of the cycle and increased stress levels, which reduces the likelihood of conception.

Why it is important to compensate for micronutrient deficiencies

Remember that in the womb, the fetus receives micronutrients from the mother's body. This means that even before conception, a woman must eliminate the lack of nutrients, otherwise health problems threaten both her and the unborn child.

If the mother-to-be is deficient in vitamins and minerals, it may be difficult to conceive. In particular, vitamin E is needed for the functioning of the ovaries, and iodine is needed for normal hormonal balance. Another danger of micronutrient deficiencies is birth defects in the development of the fetus at the earliest stages.

Let's move on to menu planning

Both partners should be responsible for nutrition in preparation for pregnancy. If you don't know how to plan a menu, start by calculating calories based on your age, height, and need (if any) to increase or decrease weight.

Try to find a place in the diet for honey and nuts (these products are shown only to people who are not allergic to them), and it is very desirable to include seafood and fish in your menu several times a week. In addition to the fact that they have a good effect on libido and the likelihood of conception, these products also hold records for the content of vitamin E, which is necessary for the synthesis of sex hormones - progesterone (in women) and testosterone (in men).

What to include in the male diet?

Strawberries, pears, sauerkraut, peaches, celery, dates are rich in zinc. It is needed for the synthesis of testosterone, which is responsible for the excitation and maturation of spermatozoa.
Seafood is a valuable supplier of proteins, amino acids, polyunsaturated fatty acids and selenium. The latter is involved in the process of spermatogenesis, and also protects spermatozoa from the harmful effects of free radicals. Offal is also rich in selenium, but not everyone likes dishes from the liver and kidneys.
Chicken, turkey and red meat contain proteins that are essential for proper spermatogenesis and amino acids, among which L-carnitine plays a special role. Thanks to him, the number of spermatozoa increases, they become more mobile.

What vitamins and minerals should a woman get from her diet when planning a pregnancy?

Zinc, contained in strawberries, peaches, sauerkraut, is essential for proper cell division, fetal growth, and bone formation. According to statistics, 13–18% of pregnant women with zinc deficiency are diagnosed with fetal developmental pathologies, in particular, curvature of the spine, cleft palate. If you do not have the opportunity to eat strawberries, fruits every day (some people are allergic to them), you can replace them with seafood or flounder.
Iron in an easily digestible form is found in red meat. Iron deficiency can cause anemia, infertility, poor immune system function.
Selenium, which is rich in seafood, liver and kidneys, is needed to increase the chances of pregnancy.
Folic acid (vitamin B9) is abundant in legumes, lettuce, cabbage, spinach, dairy products. Without folic acid, pregnancy may not occur. In addition, vitamin B9 deficiency threatens with pathologies of the development of the nervous system in a child (hydrops of the brain, splitting of the spinous processes of the vertebrae). The Institute of Nutrition of the Russian Academy of Medical Sciences recommends consuming at least 400 micrograms of folic acid per day. For the prevention of vitamin B9 deficiencyit should be taken not only before conception, but also in the first months of pregnancy.
The record holder for vitamin C content is parsley. Broccoli is not far behind her. It is also abundant in kiwi, currants, freshly squeezed citrus juice, red pepper. Vitamin C is needed to convert folic acid into an active form, it strengthens the walls of blood vessels, participates in the formation of the connective tissue of the fetus. The lack of ascorbic acid increases the risk of premature rupture of the membranes.
Riboflavin (vitamin B2) is found in watermelons, turnips. Rich in them and beef liver. The content of riboflavin in wheat germ is high (they can be added, for example, to yogurt). Vitamin B2 prevents the development of pathologies in the fetus.
The main sources of magnesium are cereals, legumes, as well as bread baked from wholemeal flour. If a woman is watching her weight, these products can be replaced with bananas and dried apricots, broccoli. Lack of magnesium is dangerous - this is one of the causes of miscarriages, slowing down the development of the fetus.
Wholemeal flour and unpolished cereals contain a lot of vitamin B6. It is necessary for the production of amino acids, which are the building blocks for proteins (needed to form the cells of the child's body). Also, vitamin B6 is necessary for the proper formation of the nervous system, the fetal brain. Instead of bread and cereals, you can include melons, peppers or kidneys in your diet.

Please note that single or occasional use of the listed products is not enough. They need to be eaten every day. This is the only way to ensure that the body receives the necessary micronutrients in sufficient quantities. Unfortunately, it is not always possible to create a correct and healthy diet, taking into account material possibilities and time for cooking. Therefore, taking vitamin and mineral complexes to prepare for conception looks like a more reasonable way out.