Do you want to feel good and live long Healthy nutrition is the key to ideal appearance and health, especially if it is nutrition for pregnant women.. Proper nutrition can be not only healthy, but also tasty.! HEALTHY FOOD - BALANCED PRODUCTS Scientists have found that human health is 70% dependent on his lifestyle. Therefore, proper healthy nutrition is the key to beauty, youth and long years of a happy life, according to Pannochka, an online publication for girls and women from 14 to 35 years old.. net Choose seasonal fresh products containing the necessary vitamins and minerals:.

Vitamin A is found in green and yellow vegetables (carrots, pumpkin sweet peppers, spinach, broccoli, green onions, parsley), legumes (soybeans, peas), peaches, apricots, apples, grapes, fish oil, liver (especially beef).

Vitamin B is rich in brewer's yeast, legumes and cereals, bread and bakery products from wholemeal flour, liver, meat.

Vitamin C, an immune defender, is found in fresh fruits, vegetables and berries: rose hips, green peas, black currants, oranges, red peppers, sea buckthorn berries, Brussels sprouts.

The main source of vitamin D is the sun's rays, as well as fish (herring, mackerel, salmon).

Rich in vitamin E sunflower oil, soybean oil, almonds, margarine.

Calcium and fluorine, indispensable for proper nutrition, are found in dairy products (especially in cheese and cottage cheese); potassium is also found in dried fruits (raisins, dried apricots, prunes) and legumes.

The main source of iodine is marine products (seaweed, seaweed, fish oil).

Main sources of iron: kidneys, liver, egg yolk, shellfish, strawberries, apricots.

Fiber is also an essential part of a healthy diet: eat unpeeled vegetables and fruits whenever possible, whole grains.

PROPER NUTRITION FOR PREGNANCY If you are determined to do your best to ensure that your baby is born strong and healthy, these pregnancy nutrition tips are for you..

Foods to include in the diet of pregnant women:.

Freshly squeezed orange juice contains not only high amounts of vitamin C and folic acid, but also potassium, which protects against high blood pressure..

Broccoli. For pregnant women, it is an excellent source of calcium, it also contains a large amount of vitamin C, folic acid and vitamin B6.

Lentils are a good source of fiber (a diet high in fiber prevents digestive problems).

Rice is high in fiber and potassium. It also replenishes the expectant mother's body with iron and calcium..

NUTRITIONAL TIPS Eat slowly and chew your food thoroughly.. When chewing, partial breakdown of carbohydrates and some proteins occurs under the action of enzymes contained in saliva, which facilitates the work of the digestive system.. You will also eat much less, because the feeling of fullness comes only 20 minutes after eating..

Drink a glass of water 20 minutes before meals. This will help your body digest food and eat fewer calories..

Proper nutrition is eating at the same time. Help your body: food enzymes will be produced faster and better, digesting beneficial trace elements.

Treat eating like a holiday - set the table beautifully, eat only while sitting, choose beautiful dishes, preferably blue (scientists have found that blue dampens appetite).

Don't eat in a hurry. Put food on a plate in advance - this way you will control the amount of food you eat. And do not reach for the “additive” (remember the rule of 20 minutes).

Never eat in front of the TV or while reading. Your brain is focused on mental activity and simply does not have time to send a satiety signal. Watching an interesting movie or book, you will eat much more than you planned.

Be healthy and beautiful!

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