Together with the United Nations Children's Fund (UNICEF) in Ukraine within the framework of the "Learning Together" initiative and with the support of Switzerland, I created a series of video lessons on healthy eating. The Association of Adult and Children's Nutrition was created for the same purpose: food-association.com.ua/?fs=e... Here you can also find useful and verified information.
And in this video lesson, together with nutritionist Marta Lisievych, we will talk about nutrition during pregnancy and why it is so important.
It is important to remember that proper nutrition is a guarantee of your health and the health of the future child. This information will be interesting not only for pregnant women, but also for their partners or husbands, because they are usually the ones who help their loved ones in the kitchen, so I am sure that they would not mind a little useful information about nutrition during pregnancy.
No vitamin complex can replace a full, balanced diet. It is able to cover most of the needs in useful substances. However, pregnant women cannot get all the necessary substances from food. For example, folate, which is very important at the stage of fetal development, is difficult to obtain from the daily diet. It is also important for pregnant women to consume additional iron.
The expectant mother should avoid using trans fats: this is margarine, almost all store-bought pastries, waffles and cookies, ice cream, processed cheeses. Be sure to read the ingredients on the product labels. To obtain healthy fats, pregnant women should focus on using high-quality olive and linseed oil, natural butter, various types of nuts, flax and pumpkin seeds, lard.
It is very important to consume enough vegetables and fruits to ensure the necessary level of fiber. Preference should be given to seasonal products.
But some products are better to avoid during pregnancy. This is unpasteurized milk, raw meat, large oceanic fish, coffee.
It is worth watching the weight. You can calculate your body mass index using the calculator: www.cdc.gov/healthyweight/ass...
Waist circumference is the second important objective indicator that complements BMI and also reflects the risk of dangerous diseases.
Physical activity is also very important for pregnant women. However, it is better to avoid exercises with a high risk of falling, so as not to injure yourself and the fetus.
🥬 Sauteed spinach with boiled lentils and a boiled egg
Place the lentils in a saucepan and cover with water. You need to take 3 parts of water for 1 part of lentils, the rest of the water can then be drained. Leave the finished lentils to cool.
Meanwhile, hard-boil an egg separately. Boil it for 8 minutes in boiling water, and then put it in cold water to clean it better.
Wash the spinach and put it in a heated pan with butter. Allow a few minutes. Add boiled lentils to the pan with spinach, mix and simmer for literally a minute.
Place the spinach and lentils on a plate and add the chopped boiled egg. Pour a little olive oil on top and salt with iodized salt.
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👩‍🍳 I recommend looking at my other recipes:
✔ Healthy food: • Здорове харчування | Є...
✔ Ukrainian dishes: • Українські страви | Ст...
✔ Vegetable dishes: • Страви з Овочів | Кращ...
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