What to eat and what kind of vitamins to take during lockdown period
March 31, 2021
A full and balanced diet is incredibly important for pregnant women, it affects the health of the woman and baby grow. How expectant mother must eat, how to strengthen the immunity for the prevention of COVID-19 and in the period of the spring offseason tells Marta Lisevych — a dietitian at the Samoilenco Clinic.
Marta Lisevych, Dietitian
HEALTHY FOOD DURING PREGNANCY
The golden rule of the healthy nutrition of expectant mothers is a diverse diet of solid products and compliance with the balance of macro and micronutrients. It may seem that it sounds difficult. Therefore, we break a large goal for small blocks and begin with all familiar proteins, fats, and carbohydrates.
PROTEINS
Proteins are responsible for saturation; they are of animal and vegetable origin. The best sources in the menu of pregnant women will be poultry meat, beef, oily fish, including herring and salmon, as well as legumes — lentils, mash and nuts.
A dish of expectant mother should not include recycled meat products: hamon, sausages and cold smoked meats.
FATS
Fats perform structural and energy functions, they are also divided into animal and vegetable origin. Pregnant women should focus on healthy fats and add vegetable oils to their grocery basket, especially olive, sesame and linen, as well as nuts, avocado and fat.
CARBOHYDRATES
Carbohydrates — the main source of energy in the body. Expectant mother should pay attention to the products that are responsible for long-term energy — grain: a variety of cereal and bread.
However, sweets during pregnancy need to be limited, and if you have an enviable force of will, then even excluded. Nevertheless, when you really want to eat a bun or a cake, give preference to homemade pastries. Useful dessert — seasonal fruits, such as citrus, kiwi, grenades, apples.
VITAMINS DURING PREGNANCY
The issue of taking vitamins is an individual for every expectant mother and requires a doctor's consultation. Without a prescription, you can take folic acid (it is vitamin B9) at a dose of 400 μg. It is necessary to prevent congenital defects of the nerve tube of the child. In addition, folic acid is contained in leaf green vegetables, nuts, whole-grain porridge, legumes, and citrus.
During pregnancy, it is worth paying attention to the level of vitamin D. He takes part in many vital processes of the body, and contributes to improving immunity. Undergo testing concerning vitamin D (25-ОН) and in the case of its deficit, the doctor will determine the necessary dosage.
More about what vitamin support is needed during pregnancy read in our article "Dietitian advice: helpful products for pregnant women".
WATER YOU NEED TO DRINK
НThe required amount of water per day can be determined by a simple formula: 30 ml per 1 kg of body weight. For example, a woman with a weight of 60 kg needs to drink 1.8 litres of water (30 ml x 60 kg = 1 800 ml). Increase the amount of water if you are a nursing mom.
Is it allowed for pregnant women to drink coffee?
Expectant mothers are recommended to limit, but not exclude the use of caffeine. It is permissible to drink one or two cups of coffee if there are no individual contraindications.
THE GOOD MOOD DURING PREGNANCY
Even the most cheerful women are subject to a sharp change of mood during the waiting period. To maintain a good psychological state, it is imperative to pay attention to the things to do that please and support a positive attitude:
- fresh air walks;
- comedy movies, reading useful literature and fictions with a good ending;
- hobbies: drawing, needlework, cooking;
- online shopping stylish and comfortable casual wear, beautiful homewear and lingerie;
- caring for yourself: yoga, skin and hair care, beauty rituals;
- preparing for baby shower and choosing a dress for this event.
An attentive attitude to nutrition can qualitatively change life as a whole. Make your diet abundant, and its basis — whole foods. During the Coronavirus Pandemic, "three pillars" of your happy pregnancy can be a healthy food, vitamin support and a good mood.