Make the norm to start the day – Breakfast, even if you do not want to eat and there is morning sickness. A nutritious Breakfast will not feel to dinner a truly wolfish appetite. Never cram the night and never starve yourself, adhering to strict diets.
Snack during the day, if I felt hunger, but you are far from home, not burgers and chips with bread and fruits (Apple, banana, pear), vegetables (cucumber, tomato, piece of fresh cabbage), yogurt, bread, a handful of dried fruit, serving of nuts. Wear your favorite of the listed products with you so that you can eat on the go.
Make a rational menu in the morning and throughout the day. Should not be during the day, eat the same foods. A pregnant diet should be varied. In the morning, for example, eat milk porridge with oatmeal or cottage cheese with sour cream. Lunch vegetable soup, a piece of boiled or baked meat, poultry, fish. For dinner, prefer something very easy – a salad of fresh vegetables, fruit, yogurt.
Do not use in your diet completely useless for you at this time products: fried, spicy, too fatty, canned, "fastfudnyh", spicy, too sweet. Eat less flour, a little salt, just to bring down a huge desire to eat a pickle.
Think of "eaten" calories during the day, and do not listen to the advice of friends to eat for two. A normal amount of calories for a pregnant woman per day – up to 2000-2500. Make a note of the tables of caloric content of different foods is most useful and arrange the daily menu, not exceeding the number of permitted calories.
The norm of increase in weight during pregnancy are 10-12 kg, which during the initial visit to the gynecologist and registration of a pregnant woman tells a specialist. Recruited during pregnancy weight more than 10-12 kg leads to resentment of doctors, edema in pregnant women, compulsory fasting days in her diet, salt-free diet, possible hospitalization during pregnancy, a difficult birth and complications during them.
To keep a normal weight will help the physical education, leisure. There are special complexes of exercises during different periods of pregnancy. To include in the program support the weight of Hiking in the fresh air, swimming in the pool, Hatha yoga for pregnant women.