NUTRITION TIPS FOR PREGNANT MOTHERS IN THE SUMMER

      1- Feel the power of calcium. Calcium is one of the most important mineral during pregnancy. Milk, yogurt, cheese, nuts, green vegetables, pectin are full of calcium which is stored approximately 30gr. on baby. Pregnant woman should take 1300mg  calcium per day.

     2– Do not omit zinc. Zinc is important for growing of baby. In the summer mother candidates need 15 mg. zinc per a day. Meat, sea food, milk, milk products and egg are rich from zinc.

     3-Iodine is necessary for pregnant women and seafoods and salt enriched with  iodine are important sources. Lack of iodine causes goitre and mental disabilities in babies.

     4- Omega3 is very important for development of nervous system and development of brain. Fish and sea foods, milk which is enrinched by Omega3, nuts, walnut and green vegetables are necessary for pregnant woman’ s menu.

     5- Increase drinking of water. Drink water approximately 1,5-2 liters per a day. Instead of drinking coffee, tea alcohol drink water in order to have healthy contribution to your nutrition.

For your daily menu:

– Consume milk, yogurt,cheese

– Eat an egg every day. Eat a porsion of vegetable with meat

-Eat fresh vegetables and fruits regularly.

– If you do not want to eat meat, you can eat pectin, green lentils, dried vegetables, nuts, wallnut.

– Do not drink tea with meals, Drink tea 1-2 hours later after meals in order not to cause declining of iron in your blood.

– Do not smoke or do not drink alcohol.

Exercises are important during pregnancy. Plates, swimming,walking could be performed during pregnancy.Perform your execises 15-20 minutes per a day. If you do not have problem you can continue doing your exercise upto 36th week of your pregnancy. If you feel any pain consult your doctor. Do not exercise if it is too hot. During exercising intake oxygen increases so baby will receive more oxygen which is very important for the development of baby. Exercising is useful for charley horse and knobs and constipation. And also  it is good for psychology of pregnant mothers  but do not forget to drink water while exercising to prevent the fluid loss.