Pregnancy diet menus day by day

Eat a balanced diet during pregnancy is very important for the health of mothers and babies. With diet, ensure to women the right amount of those nutrients that are essential to protected from insidious diseases (like gestational diabetes) and excessive weight build-up. For this reason it is useful to study a good weekly menu varied and healthy, so you'll always know, day by day, what to eat and when.

When a woman is pregnant, needs to treat herself and the life she is carrying in her womb, even from the point of view of nutrition; eating for two doesn't mean eating more or too much.

It is necessary to pay attention to diet during pregnancy, remembering that, if we start from your ideal weight, you do not need extra calories in the first quarter, while it takes about 300 extra calories in the second trimester and 450 in addition in the third quarter. Starting out underweight or overweight will get better care at a constant rate from a dietitian, who will advise you the best for your health and the baby.

To simplify everything, we can sum it up in 10 key points’ rules for a proper diet during pregnancy. 

1. Balance your daily diet
Pregnant women often need a higher intake of protein, vitamins, minerals and iron. About the meat is a good source, but let us not exaggerate ever and also the consumption of alterniamola sources of protein and iron from vegetable sources, such as soy, legumes, tofu, spinach etc.

2. Pay attention to raw foods and spirits
It is not necessary to eliminate raw vegetables and fruits, it is essential to wash them very well before eating to avoid transmitting the dangerous toxoplasmosis. As for alcohol, instead, it would be good to eliminate them entirely from the diet in pregnancy since they may cause miscarriages, premature birth, malformation of the fetus, physical or mental development deficit and epilepsy in children.

3. Do not delete any essential nutrient
A complete and varied diet as much as possible will allow you to take all the necessary nutrients to your wellbeing and your physical strength; similarly, allowing a proper and harmonious development of the fetus. The variety will provide a balanced diet for pregnancy. Forget instead of junk food, junk foods they won't do nothing but harm the liver and digestion.

4. Eat little and often
Enjoy a hearty breakfast! It can often serve to eat a biscuit or a cracker just awake, even before getting out of bed, to pass or mitigate common nausea of the first period of pregnancy. Then divide the meals, you get really hungry, but eat medium portions, without you could gain weight. Better eat more frequently, allows a continuous supply of nutritious, but without overloading the digestive functions.

5. Introduce healthy snacks
Seasonal fruits and vegetables, juices, nuts, yogurt, cereal are among the healthy snacks that you can eat in case of hunger pangs. Comfortable to wear even on the stock exchange at work or out and about, are natural foods, light and easy to digest.

6. Do not totally eliminate sweets
It would be best to avoid foods that contain calories but no nutrients, such as sugary drinks. Would only gain weight, even going to have a negative impact on the level of cholesterol in the blood. You shall enjoy in moderation some sweet, like chocolate or biscuits or even of gelato, which is also considered by many a great remedy for nausea.

7. Cook food safely
Wash very good fresh food, such as fruits and vegetables, leaving them to soak for ten minutes in water and baking soda, helps ward off the risk of infection. Even the cooking of food is important, however: no meat well-done, rare, but nothing excessive toppings you prefer steaming or grilling, enhance Cook foods without adding oil, which is healthier if added raw.

8. Mineral and vitamin supplements
However much Varian is a pregnancy diet often needs to be supported by taking supplements of minerals and vitamins. Are essential folic acid, magnesium, iodine, calcium and iron to avoid the risk of anemia or pre-eclampsia, spinal bifida, prematurity; useful Omega 3, to develop the Visual skills and cognitive skills in the child and to reduce the risk of postnatal depression in the mother. Yet to add to the list: vitamin A, vitamin C, B vitamins, vitamin D, vitamin E.

9. Don’t do diets
If you notice that your weight gain during pregnancy is excessive, see your Gynecologist or doctor: both will advise or recommend a dietitian or nutritionist who can follow you more carefully. Absolutely never take action or DIY diets: you risk, even more than in normal conditions, damaging your health and the health of the fetus.

10. Increase the weight slowly
Following on from the previous point, keep an eye on the weight so constant and careful: weight gain in expectant mothers is natural, physiological and positive, but it must be gradual and controlled. No sudden change, check the attacks of hunger and nourish in a healthy and balanced way.


Diet menus day by day

Monday,

• Breakfast: a cup of milk (soy, too, possibly) with 3-4 rusks (preferably whole grain)
• Snack: a low-fat yogurt with fruit
• Lunch: steamed potato salad with tuna and tomato garnish. Dressing: olive oil. An Apple
• Snack: a bowl of Macedonia to natural
• Dinner: 80 g of pasta with Zucchini (Cook in skillet over very sweet with a little oil) with a sprinkling of Parmesan cheese, green salad

Tuesday,

• Breakfast: skim milk with cereal or oatmeal without sugar
• Snack: a sweetened green tea (cold in summer)
• Lunch: grilled Turkey Breast with a side of steamed spinach or Swiss chard enriched with a handful of toasted pine nuts and dressed with olive oil, a little whole wheat bun.
• A fruit of your choice
• Snack: a low-fat yogurt to natural
• Dinner: rice with tomato sauce with green salad and a fruit

Wednesday

• Breakfast: a low-fat yogurt with fruit and two whole meal rusks
• Snack: fresh fruit juice
• Lunch: steamed salmon with a side of Belgian endive or radicchio cooked in the Pan, a small sandwich integral
• Snack: two nuts
• Dinner: pasta with beans, carrot salad, a fruit

Thursday,

• Breakfast: a cup of milk with whole grain flakes without sugar
• Snack: natural fruit salad
• Lunch: two poached eggs with a side of steamed peas, a sandwich and a piece of fruit small integral
• Snack: A low-fat yogurt to natural
• Dinner: vegetable soup with a little grated Parmesan cheese, a fruit

Friday

• Breakfast: yogurt with natural two wholemeal rusks
• Snack: a sweetened green tea
• Lunch: chicken drumsticks in the oven with a side of green beans or broccoli, boiled, a full small sandwich and a piece of fruit
• Snack: natural fruit salad
• Dinner: seafood risotto, green salad and a fruit

Saturday

• Breakfast: a cup of skim milk with whole grains
• Snack: a low-fat yogurt with fruit
• Lunch: grilled mackerel with side dish of Eggplant (precooked baked without adding oil and then rehearse in a pan), an integral small sandwich
• Snack: fruit
• Dinner: cereal soup and boiled spinach or chicory

Sunday

• Breakfast: fruit yoghurt and an integral Rusk
• Snack: a puffed rice cake
• Lunch: chicken or pork curry with sautéed vegetables, a small and a chocolate pudding sandwich integral light (homemade)
• Dinner: a slice of pizza marguerites, green salad

Once you read and made you’re these basic rules, always remember that every woman has her balance, even in food and especially during pregnancy: for any doubt take counsel with your doctor of confidence.

Take care with love of yourself and the child you carry in your lap, forever.

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