Diet before pregnancy

Pregnant GirlYou and your husband want to have a baby, and you’ve already taken some steps to be successful it – you have stopped coffee, take appropriate vitamins. But your biggest problem is that you work a lot, you do not have time to eat full, do not eat enough fruits and vegetables. And your question is: What should I do? To deal with this important work to build their health habits and then you feel better during pregnancy stick to the four basic tips on nutrition.
Make sure your weight is normal according to your height. Not to admit you are overweight. If you are overweight, consult your doctor or gynecologist home.
Start a balanced diet. Try to bring into your daily menu variety or eat different foods each week. This will help your body to receive a variety of nutrients. Remember restrict intake of fat, oils and sweets products.
Sport. Let sport becomes part of your life. If you spend time three times a week for sport will be an excellent formula, but even once a week you will still be useful. Can deal with various things – walking, bicycling, aerobics, swimming, etc. bring diversity into their training not to be bored.
Eat certain food ingredients. There are certain nutrients from you and your baby will need to ensure that they will not develop any shortage during your pregnancy and your baby will develop properly.
Folic acid: This vitamin is important for your baby during the first few months of pregnancy. It is important for the development of brain and spinal cord of the baby. Good sources are cereals, green leafy vegetables (lettuce, spinach, sorrel, etc.), citrus fruit and dr.Opitayte to attend at least one leaf vegetable and a citrus fruit in your diet every day. The minimum amount of folic acid, which should appear in your menu is about 0.4 mg.
Calcium: This is very important for the development of the bones of the baby and keep your bones healthy during pregnancy as it is by preventing the development of shortage. It is important to include in their diet many dairy products – yogurt and fresh milk, cheese, cheese, etc.
Iron: its development with your baby will need iron and will accept it on behalf of your body. If you do not eat foods rich in iron, you can develop anemia. Good sources of iron are green leafy vegetables, beans, red meat and cereals. Red meat is the best source for used iron contained in it most.
Fiber: It is very important because during pregnancy, women have a tendency to constipation. In your diet should appear around 30 – 35 grams fiber per day. Some good sources of fiber are refined grains, like white wheat, beans, fruits and vegetables.

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