On the last Sunday of November, Mother's Day is celebrated in Russia. Rospotrebnadzor reminds about the “Healthy Nutrition” project

CrimeaPRESS reports:

This year Mother’s Day falls on November 26th. Mom is the first person we meet at birth. Her warmth and care surround us, and the eating habits that we take with us into adulthood largely depend on it. A properly selected diet during pregnancy helps a woman not only bear and give birth to a healthy child, but also stay healthy, feel cheerful and energetic.

Experts of the Rospotrebnadzor “Healthy Nutrition” project recommend that expectant mothers adhere to the following principles:

• Nutrition should be nutritious and varied — after all, pregnant women’s workload increases, the body works both for itself and for the child. The expectant mother’s diet should include meat, fish, vegetables, fruits, cereals, legumes, nuts, dairy products and so on.
• Diets and strict restrictions are inappropriate. However, “eating for two” is also not worth it — the quality and composition of the food become of primary importance.
• Nutrition should be balanced. It is important that the diet contains proteins, carbohydrates, and fats, especially healthy ones, in reasonable quantities. You can calculate the optimal ratio of the main elements using the balanced nutrition formula 1:1:4. Proteins should provide from 10 to 15% of the total calorie intake, fats — from 15 to 30%, carbohydrates — from 55 to 75%.
• It is recommended to eat at least 3-5 servings of vegetables, fruits and greens per day. One serving is a medium vegetable or fruit or 2/3 cup of berries, small vegetables, fruits.
• It is important to obtain sufficient quantities of nutrients necessary during pregnancy: folic acid (found in green leafy vegetables, broccoli, spinach, beef liver, legumes); vitamin D (found in fish, mushrooms, dairy products); iodine (found in fish, seafood, dairy products); iron (can be obtained from red meat, which is best boiled or steamed); calcium (found in dairy products).
• As for the drinking regime, in the early stages of pregnancy doctors usually encourage drinking plenty of water, since during this period the female body needs more water. Closer to birth, the volume of fluid is often reduced to avoid swelling.

Among the factors influencing health, not only nutrition. It is also appropriate to talk about the importance of health literacy for the prevention of infectious diseases in pregnant women. The rules are simple and known to everyone: wash your hands regularly, take a shower, monitor the condition of your nails and clothes — it is better to choose natural fabrics. In addition, it is recommended to wear a mask, avoid public transport and other crowded places if possible, and maintain distance.

Particular attention should be paid to dental hygiene: brush them thoroughly in the morning and evening and be sure to check with a dentist. During pregnancy, a lot of calcium is consumed and the risk of developing caries increases. The health of the child depends on whether a woman adheres to these principles. Subsequently, it will be easier for her to instill the necessary skills in the baby. After all, it is important not only to talk about hygiene, but also to show by example.

On Mother’s Day on the portal healthy—nutrition.rf Readers can expect a selection of materials on creating a balanced diet for pregnant and lactating women, useful tips and congratulations from the ambassadors and experts of the project. Recipes for simple and healthy dishes will be posted in the section of the site “Recipe book – let’s cook together”. In addition, on November 26, the Komsomolskaya Pravda radio will air the program “Time to Eat Right,” dedicated to the nutrition of pregnant women. This topic will be discussed by Ekaterina Golovkova, expert of Rospotrebnadzor, information curator of the “Healthy Nutrition” and “Sanprosvet” projects; Elena Andreeva, Director of the Institute of Reproductive Medicine of the State Scientific Center of the Russian Federation of the Federal State Budgetary Institution «National Medical Research Center of Endocrinology» of the Ministry of Health of Russia, Doctor of Medical Sciences and Anton Kochelaev, presenter of the radio «Komsomolskaya Pravda».

More detailed information, as well as recommendations from Rospotrebnadzor, can be obtained on the website healthy—nutrition.rf, and also on our pages In contact with, Classmates and in Telegram-channel.

source: press service of Rospotrebnadzor

Crimea news | CrimeaPRESS: latest news and main events