How many times a day should you eat if the test showed two strips? How much to drink? What is the specificity of proper nutrition in pregnant women? Is it okay to eat salty if you really want to? We answer all these questions and present five original, and most importantly, truly delicious recipes.
Worked on the text:
Krivchenkov Oleg Petrovich - nutritionist, nutritionist, consultant for weight correction and eating psychology
Logunova Anna Olegovna - obstetrician-gynecologist, CG "Lapino" Mother and child
Vodolazhskaya Maria Veniaminovna - endocrinologist, CG "Lapino" Mother and child
As a rule, a woman finds out about pregnancy when her period is 7-10 days late. This corresponds to approximately 5-6 weeks of obstetric time, which is counted from the first day of the last menstrual period. Starting from the first weeks, the woman's body changes physiologically, hormonal and psycho-emotional. Visually, these changes may not be visible to an outsider until 16-20 weeks, but in reality, the woman's body is completely rebuilt to the pregnancy mode.
During the first month, a woman most often encounters two new conditions for her - toxicosis and a constant desire to eat. Thus, the nutrition of a pregnant woman in the first month is intuitively aimed at relieving symptoms of toxicosis and fighting hunger.
The reasons for the onset of toxicosis are not completely clear, however, it is possible to alleviate this symptom, especially in its mild and moderate form, with the help of nutrition. The constant feeling of hunger, in turn, is due to the fact that in the first trimester there is a decrease in sugar, which you want to instantly raise with fast carbohydrates.
So, what can be done to alleviate the symptoms of toxicosis, and not to harm yourself and the fetus with frequent and possibly harmful snacks.
1. Eat often, at least 5-6 times a day, but in small portions. Avoid fast carbs, which will certainly replenish your blood sugar instantly, but will also disappear quickly. Choose foods with slow carbohydrates, such as whole grains, durum pasta, and whole grain breads.
2. Don't forget about water balance. Drink a glass of still water 30 minutes before each meal, and a day - at least 1.5 liters of liquid, including decoctions of berries (cranberries, lingonberries, rose hips), compotes (without sugar), herbal infusions.
3. If you are snacking on fruit, do it before 5 pm.
4. If nausea comes in the morning, have breakfast in bed. Limit coffee as it increases stress hormones. If you do drink coffee, add cream instead of milk. Have a mint or ginger tea, a few crackers, and a slice of banana.
5. Eat more vegetables. The fiber of vegetables, absorbing gastric juice, swells and removes excess glucose and fat from the main meal. In addition, fiber contributes to the development of normal intestinal microflora, and healthy microflora, in turn, is a necessary base for the production of serotonin, dopamine and other neurotransmitters that are involved in regulating mood, which often affects pregnant women.
6. Without waiting for your doctor to prescribe vitamins, pay attention to food rich in B vitamins, as well as trace elements such as magnesium, iron, zinc.
7. Listen to your body - maybe you want something sour or salty. Myths about strange tastes in pregnant women may be slightly exaggerated, but in general, if you crave sour or salty, you can definitely afford it.
8. If we talk about what exactly needs to be excluded, then this is, perhaps, raw fish, as well as large sea fish, in which salts of heavy metals can accumulate.
9. Not only during the first trimester, but throughout pregnancy, it is recommended to exclude alcohol. We are not talking about cigarettes - they should be thrown away immediately when you see two stripes on your test.
Most importantly, keep balance in mind. Don't start eating for two, but don't follow a strict diet either. Do not completely switch to chocolates, because "pregnant women can do anything," but also do not deny yourself your favorite food. Your diet should be balanced and calm.
Simple recipes from Asi Bukh, the brand chef of the Elementaree service, who brings home kits for easy preparation of lunch or dinner for the whole family, can help in this.
Duck croquettes on a carrot pillow
You will need:
applesauce - 50 g, Frize salad - 40 g, carrot puree - 400 g, orange-ginger sauce - 60 g, minced duck breast and turkey - 320 g, parchment, vegetable oil, salt, pepper.
How to cook:
1. Mix the minced duck breast and turkey, as well as the applesauce in a bowl. Add salt and pepper.
Divide the minced meat into 4 equal parts and sculpt 4 croquettes.
2. Preheat a frying pan with 1 tbsp. l. rast. butter and put the croquettes in the pan.
Fry over high heat for 5 minutes, turning occasionally.
Reduce heat to low. Cover the pan with a lid.
We leave for 4 minutes.
3. Mix the carrot puree in a small saucepan with 2 tbsp. l. water at room temperature and 1 tbsp. l. rast. oils (tastier with olive).
Add salt / pepper and set on low heat.
Cover with a lid and leave for 5 minutes.
4. Remove croquettes and puree from heat.
Put the mashed potatoes on the plates. On top of the croquettes.
Wash the salad, tear it with our hands and lay it out next to it.
We complement croquettes and salad with orange-ginger sauce.
Turkey steaks with beetroot and horseradish sauce
You will need:
beets (slices) - 400 g, carrots - 100 g
feta sauce - 60 g, creamy horseradish - 25 g, arugula - 15 g
fresh rosemary - 2 g, pickled turkey thigh - 240 g, parchment, vegetable oil, salt, pepper.
How to cook:
1. Turn on the oven at 220 ° C.
Cover the baking sheet with parchment and grease it with 1 tsp. rast. oils.
Spread the beets in a thin layer on a baking sheet.
Cut the carrots into thin cubes and put them on the beets.
We water all 1 tbsp. l. rast. butter, add salt and pepper.
Spread the leaves of fresh rosemary over the vegetables.
We send to the oven for 20 minutes.
2. After 20 minutes, carefully remove the baking sheet and place the turkey thigh fillet steaks next to the vegetables.
Water 1 tsp. rast. oil, add salt and pepper.
We send the baking sheet to the oven for another 10 minutes.
3. Put vegetables and steaks on a plate.
Wash arugula and put it on vegetables
Add creamy horseradish (to taste) to the feta sauce and complement the dish with it.
Chicken steaks with strawberry salsa
You will need:
chicken (breast fillet) - 240 g, corn mass (ready-made, from corn grits) - 400 g, cherry tomatoes - 40 g, strawberry salsa - 40 g, parchment, vegetable oil, salt, pepper.
How to cook:
1. Spread the parchment on a flat surface, spread the finished corn mass on the parchment.
We divide the mass into 4 parts and sculpt 4 cakes with a thickness of about 0.5 cm.
2. Heat a large dry skillet over high heat.
Put half of the tortillas in a frying pan and fry for 2 minutes on each side.
Remove from heat and transfer to plates.
We also prepare the remaining tortillas.
3. Add 1 tbsp to the pan of flat cakes. l. rast. oil and put on high heat.
Salt / pepper the chicken and fry in a pan for 2.5 minutes on each side.
Remove from heat and transfer to plates of cakes.
4. Wash cherry tomatoes, cut into 4 pieces and put in strawberry salsa.
Stir and complement the dish
Baked turkey, sweet potato and celery
You will need:
pickled turkey in spices - 300 g, buns - 2 pcs., garlic (cloves) - 5 g, fresh thyme - 1 g
carrots - 300 g, celery root - 150 g, smoked paprika with garlic - 2 g, parchment, sweet potato, vegetable oil, salt, pepper.
How to cook:
1. Turn on the oven at 200 ° C, cover the baking sheet with parchment.
Put carrots, sweet potatoes and celery on a baking sheet, water with 1 tbsp. l. rast. butter, sprinkle with smoked paprika and garlic, add salt and pepper.
Crush the garlic with the flat side of a knife and add to the vegetables.
Sprinkle vegetables with fresh thyme leaves.
We send to the oven for 10 minutes
2. Spread the second parchment on a flat surface.
Put the pickled turkey (without liquid) on one side of the parchment, cover with the other side of the parchment and pinch the edges.
After 10 minutes, we take out a baking sheet with vegetables, put the turkey in parchment on a baking sheet with vegetables.
We send it to the oven for another 15 minutes.
3. After another 15 minutes, take out the baking sheet and place the buns on the baking sheet. We send the baking sheet to the oven for another 5 minutes.
4. Pour turkey juice into a bowl. Add 2 tbsp. l. rast. oils. We mix.
5. Put vegetables, rolls and chopped turkey on the plates.
Dip the buns in the juice.
Veal involtini with salted lemons
You will need:
veal (slices) - 280 g, fresh rosemary - 3 g, zucchini - 420 g, baguette croutons - 40 g, cauliflower - 200 g, green peas - 20 g, salted lemons - 30 g, vegetable oil, salt, pepper.
How to cook:
1. Wash the zucchini and cut into strips with a vegetable peeler or thin circles with a knife.
Heat a frying pan over high heat with 1 tbsp. l. rast. oils.
Place the zucchini in a skillet and sprinkle with fresh rosemary leaves.
Fry for 1 minute on each side.
Add half a package of salted lemons to the pan and cook for another 1 minute.
Remove from heat and transfer to a bowl.
2. Disassemble the cauliflower into small inflorescences, cut the peas in half across.
Add 1 tbsp to the zucchini pan. l. rast. oil and heat over high heat.
Put cabbage and peas in a pan and fry for 2 minutes, stirring constantly.
Remove from heat and transfer to a bowl of zucchini.
3. Add 1 tsp to the vegetable frying pan. rast. oil and put on high heat.
Salt / pepper the veal slices and fry for 30 seconds on each side.
Roll into rolls and add the remaining salted lemons to the pan.
Remove the pan from the heat.
4. Break the baguette croutons into pieces and add to the vegetables in a bowl.
Water the olive a little. butter, sprinkle with salt and pepper and put on plates.
Next - veal involtini with salted lemons.
