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• During pregnancy, the need for most nutrients increases to ensure the development of a healthy baby.
• Adequate and balanced intake of all nutrient groups is the best way to ensure an increase in nutrient requirements. Often, pregnant women almost double their caloric needs by uncontrollably increasing their "grow up" control.
1) INTERMEDIATE YOU CAN BE ADOPTED BY YOU A HEALTHY FOOD IS CONSIDERED
• The cells of a developing baby's body are mainly composed of proteins. Changes in your body, especially plesanta, require protein. During the pregnancy period, you need 10 grams of extra protein a day. The first meal should be done with foods such as milk, cheese, eggs (solid / well cooked), nuts, whole wheat bread, whether they are at home or at work
• After breakfast and during the day between meals, absolutely snacks should be made, small portions should be eaten frequently.
• It is possible to carry nuts, hazelnuts, hard crusts such as almonds, seasonal fruits, yeast, milk, yoghurt, ayran, kefir milk.
2) PROTEIN WEIGHTED NUTRITION WITH CARBONHYDRATION
• Nutrients such as bread, rice and pasta that are consumed in particular, which are prevented from consuming unnecessary calories at lunch and dinner, are consumed according to the need and source of protein (meat, chicken, fish, dry legumes, yogurts, ayran), and vegetable salad should be favored for the consumption of foods contributing to the intake of pulp.
3) WHAT YOU CONSTITUTE OUTSIDE OF THE OFFICE
• When you prefer to eat outside, you should wash the salads and especially the green leafy vegetables (such as spinach, squash) with the necessary hygiene. Pay attention to consumption in places where you are safe, rules.
4) REDUCTION OF COFFEE BREADS
• If you need iron during your pregnancy (meat, poultry, fish, etc.) by preparing them with healthy cooking methods (roasted or baked), 3 -4 servings a day. it is difficult to get enough iron to meet the requirement.
• We need to pay attention to caffeinated beverages such as tea and coffee that we often consume when we work in the workplace and that reduce the absorption of iron, for the most part d. between us. We should reduce the tea, do not drink tea after eating red meat, try not to take too much calcium during the day with red meat and try to consume meat with vitamin C (salad). meat).
5) THE LARGEST ENEMY FOR THE PAYMENT OF POTENTIAL: WATER AND THE MARKET
• Water is a major food ingredient. Water, which is part of the body's transportation system, transports food to the body's cells and eliminates certain products from the environment. The water that allows food to be transported through the placenta to your baby is never neglected and must be drunk at least 2 liters a day
• Water consumption is also important to solve the problem of constipation, a particularly common problem. Between long hours working in the office to do small walks and help solve problems with constipation and edema. If there is edema, drink plenty of water and pay attention to salt.
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