Pregnant? How to plan your diet

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    Pregnant? How to plan your diet

    När du blivit gravid funderar du kanske på att lägga om din kost för att bebis i magen ska må så bra som möjligt. Men det kan vara svårt att veta hur man ska lägga upp sin kost som gravid, och kanske funderar du på vad som egentligen är bra mat?

    Kanske vill du börja äta så bra mat som möjligt men funderar på hur du ska gå tillväga. Utöver de rekommendationer som finns om vad du behöver undvika (vissa typer av ost, alkohol osv) så behöver du inte ändra om dina kostvanor om det inte är så att du vill eller känner att du behöver. Om du vill göra en förändring så behöver det inte vara särskilt svårt. För att få en bra balans mellan olika näringsämnen så kan du utgå ifrån tallriksmodellen när du lägger upp mat på tallriken. En annan idé är att tänka regnbågens färger, och på så sätt få en bra variation av viktiga vitaminer och mineraler. Du vet bäst vilken typ av kost du mår bra av! Självklart är det sunt att undvika för mycket socker och processad mat, precis som när du inte är gravid.

    Rekommenderad kost för dig som gravid:

    Nyckelhålet – snabbguide till bra matvanor:
    Om du på ett enkelt sätt vill hitta hälsosam mat kan du ta hjälp av Nyckelhålet när du handlar. Nyckelhålsmärkt mat innehåller mindre socker och salt, mindre eller nyttigare fett och mer fibrer och fullkorn än andra livsmedel av samma typ. Frukt, grönsaker, kött och fisk får Nyckelhålsmärkas. Fiberrikt bröd, flingor och pasta kan Nyckelhålsmärkas, liksom magra chark- och mejeriprodukter.

    Ät frukost, lunch och middag 
    Försök att äta frukost, lunch och middag och sedan ett eller två bra mellanmål. Då är det lättare att bli ordentligt mätt och kanske slippa suget efter läsk, fikabröd, glass, godis eller snacks.

    Du behöver extra vatten
    Det är bra att dricka mycket vatten under graviditeten. Smaksätt gärna vattnet med citrus eller bär istället för att välja alternativ som innehåller mycket socker. Om du sedan väljer att amma är det också bra att få i sig mycket vätska. Ett glas till varje måltid är ett bra tankesätt!

    Rör på dig!

    Lika viktigt som att äta bra är det att röra på sig, gärna 30 minuter om dagen. Det behöver inte innebära ett träningspass på gymmet. En promenad i en skön takt är ett bra sätt att röra på sig som gravid.

    *

    Här kan du läsa om ätstörningar under graviditet.

    You may also be interested in

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