Diet in pregnancy: example of 1900 kcal per day

Diet in pregnancy: example of 1900 kcal per day
Source: alamy.com

Here is a 1900 kcal daily physiological diet perfect to follow during pregnancy. The diet is by Icans.



BREAKFAST

- 1 cup of semi-skimmed milk (200 ml) or 125 g of low-fat yogurt (type 0,1% fat, white or fruit);



- 50 g of biscuits or 50 g of rusks or 30 g of rusks + 30 g of jam or 50 g of breakfast cereals;

SNACK

- 30 g of crackers or 40 g of bread or 30 g of rice cakes or breadsticks or 30 g of rusks or 30 g of biscuits or 1 cereal bar;



LUNCH

- 80 g of pasta seasoned to taste with tomato, basil and / or vegetables or 80 g of rice, barley, spelled, cous cous or 150 g of potato gnocchi or 100 g of bread or 300 g of potatoes;



- 100 g of fresh, frozen or canned legumes (chickpeas, beans, broad beans, lentils, peas) or 30 g of dried legumes or chickpea flour or 100 g of lean fish (hake, sole, trout, cod, perch or dogfish ) or 100 g of molluscs and crustaceans (squid, octopus, cuttlefish, mussels, clams or shrimps) or 80 g of natural tuna, sea bass, sea bream, swordfish or 50 g of natural canned salmon, fresh or blue fish ( anchovies, anchovies, garfish, amberjack, mackerel) or fresh tuna or 40 g of tuna in drained oil or 80 g of lean meat (chicken breast, pork, turkey, rabbit, veal or beef) or 50 g of sliced ​​turkey o of defatted cooked ham o 50 g of cow's milk ricotta or "light" cheeses (such as mozzarella or light philadelphia) o 50 g of low-fat cottage cheese or 20 g of parmesan o 1 egg or 2 medallions (60 g) of soy or 60 g of tofu;

- 1 portion of cooked or raw vegetables;

- 1 portion of fresh seasonal fruit (eg 300 g of peaches, currants, strawberries, 280 g of oranges, 200 g of apples, kiwis, 120 g of bananas);

SNACK

- 125 g of low-fat yogurt (like 0,1% fat, white or fruit-flavored) or 15 g of parmesan;

DINNER

- 150 g of lean meat (chicken breast, pork, turkey, rabbit, veal or beef) or 100 g of sliced ​​turkey or defatted cooked ham or 200 g of lean fish (hake, sole, trout, perch, dogfish or cod) or 180 of molluscs and crustaceans (squid, octopus, cuttlefish, mussels, clams or shrimps) or 160 g of natural tuna, sea bass, sea bream or swordfish or 100 g of natural canned salmon, fresh or blue fish ( anchovies, anchovies, garfish, amberjack, mackerel) or fresh tuna or 80 g of tuna in drained oil or 100 g of cow ricotta or "light" cheeses (such as mozzarella or philadelphia light) or 50 g of quartirolo or primosale cheeses o feta or goat cheese o 50 g of cheeses such as crescenza, bel Paese or stracchino o 100 g of low-fat cottage cheese o 40 g of parmesan o 180 g of fresh, frozen or canned legumes (chickpeas, beans, broad beans, lentils, peas ) or 60g of dried legumes or chickpea flour or 1 (100g) soy burger or 5 (150g) soy medallions or 120g the tofu;

- 100 g of bread or 80 g of pasta dressed as desired with tomato, basil and / or vegetables or 80 g of rice, barley, spelled, couscous or 150 g of potato gnocchi or 300 g of potatoes;

- 1 portion of cooked or raw vegetables;

- 1 portion of fresh seasonal fruit (eg 300 g of peaches, currants, strawberries, 280 g of oranges, 200 g of apples, kiwis, 120 g of bananas);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

- 40 g of olive oil (4 tablespoons) to be added preferably raw to food;

- 15 g of nuts (walnuts, almonds);

- It is recommended to drink at least 2.5 liters of water per day choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

Vinegar, lemon, aromatic herbs, spices and dried tomatoes as required.

TAG:
  • physiological diet
  • pregnancy feeding
add a comment of Diet in pregnancy: example of 1900 kcal per day
Comment sent successfully! We will review it in the next few hours.