Diet food for pregnant women. foods in the diet. List of allowed products

Pregnancy is an important and special period in the life of any woman. It is widely believed that now you need to eat twice as much - for yourself and for the child. However, this leads to the problem of excess weight, swelling and other unpleasant consequences. There are various ways on how to lose weight during pregnancy. They are designed specifically for those women who really suffer from extra pounds. It should be remembered that if the body weight of the pregnant woman is fully consistent with the term, and the increase per week is within allowable rate, then the thought of losing weight should not bother you.

Normal weight during pregnancy

Of course, the female body is quite individual. For this reason, it is difficult to specify ideal weight that a pregnant woman must have. However, experts in the field of medicine came to almost a consensus on weight gain and determined the rate of increase. In the first trimester, the indicators should be minimal, and fluctuate within two to three kilograms.

In the second and third trimesters, three hundred to five hundred grams for each week of pregnancy is considered an acceptable weight gain. As a result, just before the birth, the increase in weight should not exceed ten to fifteen kilograms. If you begin to notice that your weight is becoming significantly more than normal, then it's time to think about how to lose weight during pregnancy. It must be emphasized that it is very important to monitor your weight and control it. It can help you sleep better and stay energized and energized throughout the day, keep your blood sugar levels under control, and prevent unwanted stretch marks. Proper nutrition will ensure that your baby gets the necessary trace elements and beneficial vitamins.

Food during pregnancy

Balanced and proper nutrition during pregnancy is not only a very important condition for normal development, condition and health of the child, but also the optimal means for weight correction. If you are thinking about how to lose weight during pregnancy, then by all means go for a consultation with your doctor. Only an experienced specialist can correctly draw up such a nutrition program that will benefit, and not harm the baby.

First of all, you need to reconsider the diet. Ideally, you should eat 5-6 times a day. Three times are the main meals: breakfast, lunch and dinner, and two more times are small snacks. It is advisable not to eat at night. You can lose weight during pregnancy if you eat dinner before seven in the evening. It is very important to remove semi-finished products, chips, hamburgers and other junk food from the daily menu. Try to replace all kinds of sweets with dried fruits (figs, dates, prunes, etc.). It is not only very tasty, but also useful. Fatty meat, a variety of smoked meats, use extremely rarely. In the case when you can’t do without the famous phrase “if you know that you can’t, but really want to, then you can”.

Give preference to chicken, fish, low-fat dairy products, vegetables, fruits and nuts. Choose as a drink clean water without gas. Remember that highly carbonated drinks will create an uncomfortable sensation for you, and, accordingly, for your baby. Canned juices and lemonades - also not best alternative. They contain a large amount of sugar, which will certainly appear on your weight. Of course, the question of how to lose weight during pregnancy is very relevant. However, do not forget that during this period you can not take risks and experiment with strict diets. The most important thing is to eat the right and healthy food that will help you keep your weight within the normal range.

Features of physical activity

Pregnant women are not allowed to exercise. It can be hiking (short or long distances), water aerobics, yoga. Sometimes the phrases of girls who say: "I lost weight in the first trimester of pregnancy thanks to active sports" are surprising. However, this is indeed quite possible. If a doctor from antenatal clinic sees no contraindications for physical activity, then sports are allowed in the first and second trimesters. In the third trimester, you need to learn to listen to your body and exclude certain exercises, replace them with more gentle ones. So, for example, instead of gym It is worth attending yoga for pregnant women. If your favorite sport can cause injury (volleyball, basketball), then it is better to protect yourself and the child, and abandon it altogether.

Counting calories

In order to figure out how to quickly lose weight during pregnancy, you need to decide on the number of calories. Women who were of normal weight before pregnancy during the second and third trimesters need an average of three hundred extra calories per day, that is, consume from 1900 to 2500 calories per day. More calories can lead to weight gain.

Women who were overweight before pregnancy and were obese as a result should discuss their daily calorie intake with their doctor. For advice, it is worth contacting those who had a weight below the established norm, and during pregnancy began to rapidly gain.

It should be remembered that a person is a unique individual, and the needs of each may be different. Even though you have special circumstances that require immediate weight loss, you still need to maintain or even increase your calorie intake. If you have multiple pregnancies, you should also discuss your daily energy requirement with your doctor.

Try to avoid junk food and consuming empty calories. "Dummy" not only will not provide your baby with nutrients, but will also lead to excessive weight gain.

It is undesirable to consume excessive amounts of foods with saturated fats (cheese, fatty meat, whole milk) or high sugar content (desserts, carbonated drinks).

diet during pregnancy to lose weight

There are basic principles of nutrition that will help control weight, lose weight, while not harming the child.

The calorie content of the diet should be increased by no more than 20% of the standard indicator through the consumption of whole foods. If you do not know how to accurately calculate, then just add one meal.
Limiting salt and spices. Keep a balance of proteins, carbohydrates and fats. Eat a minimum amount of sugar and animal fats.
A diet during pregnancy (to lose weight) should be made taking into account existing diseases: obesity, diseases of the digestive system, kidneys, or other pathology that needs to be corrected with a diet.

Prenatal vitamins

During this crucial period, you need to take additional nutrients. Vitamins specially designed for pregnant women will help you get them without consumption a large number calories. However, in no case should you consider vitamins as an alternative to regular food. Nutritional supplements are absorbed much better with food.

Be sure to take folic acid. Doctors recommend her to all pregnant women, without exception, as it reduces the risk of developing neural tube defects.

Support the body and vitamins that contain calcium, iron and omega-3 fatty acids, which contributes to the healthy development of the child. Do not use food supplements with excessively high content of vitamins A, D, E, K.

How to lose weight after pregnancy

First, determine for yourself the period for which you are going to lose weight. For example, from six months to a year. Continue to consume enough calories. Eat often (5-6 times), but in small portions, do not overeat. Know that the saturation of the body occurs half an hour after eating. Your diet should include a sufficient amount of vegetables and fruits. Drink more water. If you are breastfeeding, this will also help you lose weight quickly. Start exercising two to three months after giving birth. Easy at first, then make it harder, and then you can practice active species sports. Walk more. Frequent walks with a stroller in the fresh air are both a wonderful tool for losing weight and a benefit for the baby.

Conclusion

Thus, during pregnancy, you should not eat several times more, just add one meal. The female body is individual. However, experts came to a consensus, and determined how much a pregnant woman should gain in each of the three trimesters. Food in such a crucial period should be as healthy as possible, enriched with essential vitamins and minerals. Eliminate fast food, convenience foods, carbonated drinks, etc. In order to lose weight during and after pregnancy, you need to consume a certain number of calories per day, add less salt and spices to your meals. Physical activity is also allowed, but in last trimester they must be forgiving.

Pregnancy is a wonderful period in the life of every woman who has been waiting for nine months little miracle. At the same time, this period flows for each individually: happily and easily or with and. during pregnancy is also quite an individual moment.

Many women gain normal weight during pregnancy. But it is not uncommon for pregnant women to go beyond normal weight, listening to the recommendations of relatives "eat for two." Therefore, we should deal with the issue of weight during pregnancy in more detail, is it possible to lose weight during pregnancy and how to do this without harming the baby.

Normal weight for a pregnant woman

Often, expectant mothers have a theory that weight increases during the gestation period solely for the development of the fetus, and this is an erroneous opinion. Since kilograms are added, so that the pregnancy as a whole develops normally.

The first advice that every woman who is preparing to become a mother is simply obliged to follow is weight control. After accurately confirming the position, it is recommended to purchase a scale and have a special notebook for annotating weight readings. This should be done regularly and at the end of each week, fix weight gain. Wherein to weigh correctly:

choose a specific day of the week and, without violating the rules until the end of pregnancy, weigh yourself only on this day;
step on the scales only after waking up in the morning;
before weighing, go to the toilet and do not eat;
body weight should be determined exclusively without clothes.

If the pregnant woman herself is confused and does not know how to calculate the weight, then her leading doctor should help her in this. It is worth considering the moment that the increase in kilograms occurs on the basis of the individual characteristics of the body of each woman. Some begin to actively gain weight as early as a couple of weeks after conception, while for other pregnant women, weight gain is observed after twenty weeks.

Features of normal weight gain:

the normal course of pregnancy is characterized by a plus of 40% in the first half and the remaining percentages in the second half of gestation;
average gains within the normal range indicate 200 grams weekly. This goes on for the first three months. But, given the toxicosis, on the contrary, you can lose weight dramatically;
average future mother in the first trimester should gain about three kilograms;
after the most difficult first three months general state the body begins to gradually normalize and, characteristically, the appetite increases sharply. Therefore, it is in the second trimeter that active weight gain occurs. The norm is an increase in one week up to 400 grams;
recent months are little characterized by an increase in kilograms. It is extremely rare that body weight may decrease slightly due to hormonal changes in the body. This is explained by the fact that the body is in a prenatal state, so excess water is excreted.

It is worth noting that There are no single standards. Weight during pregnancy will depend on the initial weight indicators before the moment of conception. Therefore, there is a theory: the lower the initial body weight, the more it is permissible to gain weight during pregnancy. Consequently, overweight women can add the very minimum and only visually appear in position, while owners of a thin figure have a pronounced pregnancy. Also, one should not forget that the weight of a woman will depend on the singleton or multiple pregnancy.

Special attention requires a question that obviously had excess weight. Since from overweight after conception, they will require a little starvation and limit themselves to a number of products. But, diet during this period must be within reason, because excessive fasting will affect the development of the fetus, an active release of toxins will begin in the body, which will affect the course of pregnancy. That's why the diet will need to be agreed with the gynecologist.

It is the danger that can be hidden behind excess weight. What is characteristic, this may not be the result of overeating, but hidden ones. If we consider this issue in more detail, this means that the excretory system malfunctions and the accumulation of fluid in the internal organs and tissues begins. As a result, it may start. More serious consequences are renal hydronephrosis or excess protein in the urine.

Being overweight can cause cardiovascular diseases, hypertension, problems with the spine. Excessive weight can complicate the upcoming birth.

In order for the pregnancy to proceed normally, it is necessary to monitor the weight and, in the case of indicators of excess weight, begin to take measures. Key Recommendations in order not to face the problem of excess weight:

Don't overeat. This is the first and perhaps the most important rule. Food should be taken in small quantities, but as often as possible. The body during pregnancy should receive only the required amount of nutrients and vitamins. At the same time, excessive food loads are contraindicated.
Stop constipation! Constipation affects weight gain as one of the negative factors. This phenomenon not only causes severe discomfort, but also contributes to the increase in kilograms. The slagging of the body begins. Please note that fight frequent constipation not through laxatives. It is recommended to eat foods that have a positive effect on digestion (dried apricots, prunes, dairy products).
Presence unloading days. Light unloading of the body should occur once every two weeks. But no fasting! Just the menu on this day should consist of steamed vegetables, dairy products.
Physical exercise. In order to avoid problems with weight and the pregnancy develops normally, it is necessary to engage in a special one.

normal to normal healthy person considered three meals a day. After conception, the girl is recommended switch to five meals a day. Portions should not be large, but regular.

In the morning, breakfast and lunch should be hearty and consist of cereals, meat, fish.
In the afternoon, it is better to eat meals based on fruits and vegetables, as well as dairy products.
We should not forget about constant snacks, if a pregnant woman leaves the house, she should always have nuts, fruits, juices with her. It is undesirable to eat before going to bed, so you should eat two hours before bedtime.

Diet during pregnancy to lose weight: menu

How to lose weight during pregnancy? Being in position it is forbidden to starve and refuse completely carbohydrates. To get rid of excess weight, you must adhere to proper diet based on the standard menu.

Eliminate sugar and baking as much as possible, replace them with fruits and vegetables. It is advisable to use unpolished rice, pasta from durum wheat and bran. In this case, the body will begin to reduce weight, but will not stop receiving important components for the normal development of the fetus.

Video about diet during pregnancy

What should be the nutrition of a pregnant woman so that the weight does not increase, you will learn from the video.

In order for the pregnancy to pass without consequences, and the mother's body to remain healthy, you will need to eat right for a period of time and adhere to a special menu.

Excess weight or excess weight gain can seriously complicate the course of pregnancy and harm the mother and baby. That is why obstetricians analyze the dynamics, weighing a woman at each scheduled appointment.

If the weight increases too quickly and exceeds reasonable limits, the expectant mother is recommended to go on a diet. In this article, we will tell you which diet should be preferred during pregnancy.

What should be the weight?

When a woman is in an "interesting position", weight gain is inevitable and quite natural. From the very beginning of the period of bearing a baby, under the influence of the hormone progesterone, a woman's appetite improves, and weight gain begins.

Physiologically, the body weight of the expectant mother increases at least by the weight of the fetus, by the weight amniotic fluid and placenta. In addition, small deposits of fat “approved” by progesterone, for example, on the waist, hips, anterior wall of the peritoneum are also considered physiological, natural. They protect the child that grows under the heart.

The increase is considered normal. within 10-15 kilograms for all nine months of waiting. In this case, doctors must take into account the complexion of the lady before pregnancy.

In a girl with normal weight, an increase can be 15 kilograms, which will be normal. In a lady with magnificent forms and a slight excess of kilograms, an increase in the norm can be up to 11 kilograms. And an obese woman is "allowed" to gain no more than 7-8 kilograms in nine months.

About 40% of the total increase usually occurs in the 1st trimester, and 60% in the 2nd and 3rd trimesters. If the weight gain is too large, the doctor will definitely recommend reconsidering lifestyle and nutrition.

dietary requirements

Losing excess weight is no easy task. It is especially difficult during pregnancy, because most of the existing diets for pregnant women are contraindicated. Even if a woman had previously successfully used a protein or salt-free diet for weight loss, she had great result, then during the period of bearing the baby, she will not be able to return to the tested diet.

To combat the pathological increase, other methods will be required that will allow, albeit slowly, but no harm to the child shed those extra pounds.

The diet during pregnancy should be balanced, because the child should not be deprived of any useful substances, vitamins. Proteins, fats and carbohydrates are also important for him. Therefore, a woman will have to make sure that each meal contains all the necessary components, but in quantities that will not allow the woman to increase her own weight further.

The danger of pathological gain

The reasons why the body of a woman, even trying to monitor her diet, begins to accumulate extra kilos "in reserve" can be varied. Most often, the explanation lies in individual characteristics and speed. metabolic processes. The task of the gynecologist is not to search for the causes of excess weight, but it is the duty to tell why this excess weight is dangerous for the pregnant woman and her child.

When overweight occurs quite real threat of development of late toxicosis. This state of later dates can be very dangerous. Blood flow in uteroplacental system with excess kilograms is violated, which threatens the development of fetal hypoxia, the birth of a baby with neurological and other disorders.

The expectant mother overweight there is a risk premature aging placenta, and there is also a fairly high probability of giving birth to a baby earlier than planned obstetric period or transfer it.

Women with excessive pathological gain more often develop weakness of the tribal forces, and they have to do an emergency C-section. At big weight mothers often and the weight of the baby exceeds the norm. For a woman, an excess increase can turn into varicose veins veins, the appearance of hemorrhoids, the load on the heart and blood vessels also increases several times.

The reasons may lie not only in the fact that a woman overeats, but also in hormonal processes. With excessive production of lactogen, progesterone or hCG, weight gains much faster.

The sedentary lifestyle that some expectant mothers lead also affects their body weight and the rate of fat accumulation.

Basic principles of a diet for pregnant women

Despite the fact that modern nutritionists question the method of counting calories, nothing more effective than relying on the calorie content of foods and dishes has yet to be invented. You should not calculate calories to each unit, it will be quite enough if a woman simply focuses on approximate calorie content.

You need to eat fractionally - 5-6 times a day, portions should be reduced. What previously the expectant mother could eat at one time, it is better to divide into two plates and eat with a difference of 3-4 hours.

All food should be chewed thoroughly. Proper cooking is important - do not deep-fry vegetables- it will be better if they are baked in the oven. It is better to replace smoked sausage with boiled meatballs, and salted fish with a piece of baked fish fillet.

If the gestational age is more than 28 weeks, a woman is allowed to arrange one unloading day per week. During this day, she will be able to take fractionally (6-7 times a day) one product - either fermented milk without sugar and fruits, or 500 grams of low-fat cottage cheese, or boiled buckwheat without salt and sugar. By the way, during fasting days, salt and sugar should be completely avoided.

Every day in the diet of a pregnant woman should be more food containing fiber, less simple carbohydrates(buns and sweets) and more complex carbohydrates (sweet fruits). The last evening meal should take place no later than 2.5 hours before going to bed, it should not contain fat, a large amount of protein and carbohydrates.

The maximum number of calories per day for a pregnant woman who is going to get rid of excess weight is within 2200-2500 kcal. They should consist of 100-120 grams of protein (most of this amount should be animal proteins - meat, milk, fish, eggs, dairy products), from 90 grams of fat (half of this amount is of vegetable origin), from 350 grams carbohydrates.

In order to achieve desired result, it is important to categorically refuse smoked, pickled and spicy, from carbonated drinks, from fried and fatty, from sweet pastries, jam, jam. The amount of salt should be reduced to 5 grams per day.

Excess salt provokes the occurrence of edema, as it retains fluid in the tissues. Even if rapid weight gain proceeds without edema, the amount of table salt should still be reduced to prevent preeclampsia, the likelihood of which increases with excess weight.

Some pregnant women refuse salt altogether, believing that it will be more useful for them, but this is a common misconception. Complete absence salt disrupts the water-salt balance in the body which is also dangerous.

If the pregnancy proceeds without edema, you should drink at least 2 liters of pure water per day. drinking water. If swelling occurs, the amount of fluid that should be drunk per day should be agreed with your doctor. Do not drink strong tea and coffee, even if the doctor allows a woman (for example, with hypotension) a cup or two of coffee a day. It is best to drink plain water, but rosehip broth and weakly brewed tea are acceptable.

A woman will have to control her appetite. In order to make it easier to do this, it is worth giving up foods that stimulate the appetite. These are garlic and onions, canned food, spices, peppers, mayonnaise, ketchup, various sauces and snacks.

What can you eat?

A woman can make a menu for every day, for a week, for a month on her own, especially since such a diet will not require large financial costs. Mono-diets are usually costly, but they cannot be combined with pregnancy.

To create your own diet, it is important to remember that calories per day should be no more than 2200-2500, this amount should be divided by 6, thus determining the calorie content of each meal.

Carbohydrates, proteins and fats are included in each meal, with the exception of the evening meal, in which there should be no fats. Now you can start planning the menu.

First meal

All soups should be cooked in low-fat, weak broth. For him, it is better to choose red meats (beef, veal). It is useful to cook the broth on chicken, turkey or rabbit meat.

Fish broths are acceptable if low-fat varieties of fish (for example, pollock) were used for them. Do not cook soup with pork or lamb.

Potatoes and cereals can be added to soups, but in very moderate amounts so that the spoon floats in the soup, and does not “stand”. You should not add spices to the diet soup, as an exception, you can put a bay leaf.

The total volume of first courses per day is 200 milliliters. You can eat this amount at a time, for example, at lunch, or you can divide it into two times and eat a ladle for lunch and dinner.

You should not plan a large amount of bread for the first course. A pregnant woman who needs to lose weight should take no more than 100 grams of bakery products per day. Better give preference rye bread not the "first freshness", as well as bread with bran.

Do not add mayonnaise or fatty sour cream to the soup. You can “whitewash” borscht or cabbage soup with a couple of tablespoons of milk.

Main dishes

Meat products in the diet should be no more than 150 grams per day. Thus, you can plan a piece of boiled chicken breast for one meal, a steam cutlet or meatballs for another, boiled or baked fish fillet for a third.

Meat is chosen lean, giving preference to beef and veal, rabbit, chicken. You should not buy semi-finished meat products: they contain too much fat and extraneous additives that are completely unhealthy for the body of the expectant mother.

A side dish for a meat or fish dish is selected at the rate of no more than 300 grams of carbohydrates per day. Thus, 150 gr. can be boiled to a steam cutlet. unground buckwheat, the same amount of rice, or stew zucchini, cabbage, pumpkin.

Potatoes and pasta with noodles are best left until better times. While they can be added in small quantities only to soups.

The fats necessary for the normal absorption of many vitamins, a woman receives from meat products and milk. One of the meals should consist only of milk, for example, an afternoon snack.

non-greasy cow's milk you can drink up to 200 milliliters at a time. Be sure to add sunflower or olive oil to the main dishes every day. 1-2 tablespoons per day. They can be seasoned with vegetable salads.

Salads are a great addition to any meal. Useful fresh tomatoes, bell peppers, cucumbers, cabbage and carrots. You should not add onion and garlic to the salad, so as not to "stir up" the appetite. Fresh herbs are acceptable and desirable, but only as a seasoning for the first and second courses.

Breakfasts and snacks

For breakfast, it is best to take cereal porridge. You can boil them in water or low-fat milk. Good for porridge cereals, millet, rice. Corn grits and semolina should be avoided.

Slow carbohydrates will help to supplement breakfast - fruit juice without sugar (freshly squeezed) or fruits in general. From fruits it is good to use apples, kiwi, pineapples, pears. Bananas are best limited, as are grapes.

Chicken eggs are useful, but in small quantities - no more than one or two pieces per week. When compiling the menu, a woman can plan one day in which she will cook an omelet from two eggs for breakfast or afternoon tea, or two days in which she will eat one soft-boiled egg each.

Beverages

Without the risk of gaining extra pounds, you can include in the menu weak tea with milk without sugar, unsweetened fruit or berry compote, homemade fruit drink, rosehip broth, mineral water without gas.

List of allowed products

The list of allowed foods looks like this (calorie content per 100 g of product is shown in brackets):

zucchini (24);
cauliflower (30);
potatoes (80);
carrots (32);
apricots (41);
watermelon (25);
melon (33);
peaches (46);
apples (47);

strawberries (41);
raspberries (46);
buckwheat (313);
oatmeal (366);
rice (344);
milk (64);
kefir (1.5-2%) (51);
sour cream (15%) (158);
low-fat cottage cheese (101);
beef (254);
veal (131);
rabbit meat (156);

chicken (170);
turkey (84);
eggs (157).

What should be limited completely or partially?

In an attempt to reduce weight during pregnancy, you should stop eating fatty rich broths, white bread, buns and buns, pork and lamb.

Sausages, sausages, smoked breasts and rolls, canned food, dumplings fall under the ban. You should not include crab sticks, salted fish and canned food from it, as well as fatty varieties of sea fish like mackerel or herring in the menu.

In any form, there is no place on the menu for margarine, mayonnaise and mayonnaise sauces, cakes and pastries, sweets, factory-made cookies and waffles. It is limited to take marshmallows, marshmallows, dark chocolate. This restriction is quite severe - so, you can eat only 15 grams of dark chocolate per day provided that all other dishes and drinks are unsweetened.

A decisive battle is declared for condensed milk, factory ice cream, all fast food, no matter how attractive it may look, as well as processed cheese, curd mass and colorful factory yogurts, rich not in fruits and berries, but in dyes and preservatives.

Bananas and grapes are also best left until better times. Do not lean on mushroom dishes, because mushrooms are poorly absorbed by the body. From jam and jelly, even if they are cooked by a grandmother and with love, you should refrain. The same ban is imposed on rosehip syrup, as well as on all jelly.

Everything said about prohibited products is not a guide to action, but only a wish. A woman can include a piece of oily fish in the daily menu, but she must understand that the piece should be very small, and the subsequent restriction on fats in all other daily meals will be quite noticeable.

Thus, if breakfast was at 9 am, then:

lunch is better to appoint at 12.00;
afternoon snack - at 15.00;
dinner at 18.00.

Two more “snacks” are best done between breakfast and lunch (at 10.30) and after dinner, but no later than 2.5 hours before bedtime.

If a woman goes to bed at 23:00, then the last snack time should be no later than 20:30.

How to increase the effectiveness of the diet?

The above diet for pregnant women allows you to reduce weight by about 2-3 kilograms per month. Losing weight at a faster pace is contraindicated for expectant mothers, because it affects the metabolism, and pregnancy can be complicated.

In order for the weight loss process to be more effective, it is advisable not to avoid feasible physical activity. You should not “kill yourself” in the gym, it’s enough to do it once a day light gymnastics, designed specifically for women who are about to become mothers. This will not only help in getting rid of extra pounds, but will also help prepare the muscles for the upcoming birth.

It is useful to make once a day walking in the fresh air. Best done in the evening, before bed.

The diet will be more effective if a woman controls her hormonal levels. To do this, you need to ask the doctor for a referral for a hormonal blood test, if he himself did not give it earlier.

Pregnant women who resist pathological weight gain can go in for swimming, water aerobics, especially since many sports facilities offer such group and individual sessions under the supervision of experienced trainers.

Deciding on the introduction of additional physical activity, be sure to consult with the attending obstetrician-gynecologist, which can accurately answer the question of whether a particular woman can swim, attend yoga classes, and so on.

The topic of excess weight bothered women at almost all times, and today it remains relevant even during pregnancy. Future mothers no longer eat for two, because they are well aware that the secret of a healthy pregnancy lies not in the quantity of food, but in its quality. For a long 9 months, the composition of the diet should be approached very selectively, giving preference only to those foods that will provide mom and baby with a complete set of nutrients and minerals, as well as all the necessary vitamins. A woman can afford to gain only 9 - 15 extra pounds. Anything that is in excess of the allowable norm will prevent the fetus from developing normally and complicate childbirth. Solve this problem during pregnancy with the help of a diet.

About 45% of women gain more than expected during pregnancy. Significant changes in appearance not only spoil the mood, but also represent real threat for good health. And although a diet in an "interesting" position is also associated with certain risks, such weight loss in some cases is completely justified. The main thing is to lose weight wisely and make sure that weight loss methods do not affect the health of the baby.

Overweight during pregnancy: what to fear

If, with the onset of the 16th week of pregnancy, a woman begins to recover by more than 1 kilogram in 1 week, the gynecologist will certainly draw the attention of her ward to this trend - there are prerequisites for the formation of overweight! Fat deposits on the body of a pregnant woman not only prevent doctors from objectively assessing prenatal state fetus, but also provoke the development of such complications:

varicose veins of the lower extremities;
various deviations in the activity of the cardiovascular system;
nervous disorders;
dysfunctional state of the endocrine system;
elevated arterial pressure;
urinary tract infections;
excessive pressure on the spine;
high probability spontaneous interruption pregnancy;
delivery by emergency caesarean section;
delayed pregnancy;
the beginning of labor activity ahead of schedule;
overweight in a child.

The fullness of a pregnant woman very often affects the health of the child even before his birth. Pathological influence acquires the features of the following conditions dangerous for the fetus:

oxygen deficiency;
disproportionate displacement of the pelvis and head in relation to each other;
acute lack of nutrients;
neurological disorders;
tendency to be overweight as they grow older.

Diet for every day during pregnancy: how to balance the diet

In anticipation of the baby, it does not hurt for a woman to reconsider and, possibly, completely change her eating habits:

Monitor the quality and variety of products.
Eat foods that stimulate bowel activity every day.
Strive for the stability of the mineral-vitamin reserve in the body. The presence of seasonal vegetables and fruits on the table is not enough, so the expectant mother cannot do without special vitamins:

Elevit Pronatal - replenishes the deficiency of magnesium and folic acid in the body. Works best when combined with medicines that contain iodine;
Vitrum Prenatal Forte is a rich source of minerals with additional iodine content;
Vitrum Prenatal is indispensable when the body of a pregnant woman is in dire need of iron, magnesium, folic acid and retinol.

Considering individual characteristics health of the expectant mother, the doctor will select the best vitamin complex for her.

Under balanced diet during pregnancy, a regular supply of useful substances to the female body is implied. Ideally, the daily energy potential of food in the diet of the expectant mother is distributed as follows:

30% is allocated for the first breakfast;
10% is left for second breakfast;
40% recommend eating at lunchtime;
10% falls on a midday snack (at 16.00);
10% is for dinner.

Diet during pregnancy. Fundamental principles of nutrition during pregnancy

When compiling a menu during the period of bearing a child, it is important to consider several points:

in order for the fetus to fully grow and not need anything, its mother should increase the “pre-pregnancy” nutritional value of the diet by 300-400 kcal. By a simple calculation, we determine that a woman in position is shown 2000 - 2800 kcal / day. If the state of health of the expectant mother forces her to comply bed rest, the daily calorie content of the diet should be reduced by 20%;
Every day it is useful to eat dairy products of your choice. It can be 1 glass of milk, kefir, yogurt or 150 g of cottage cheese;
to reduce the consumption of bread, include cereal cereals and pasta from the highest grade of flour in the diet;
eat meat daily and fish 2-3 times a week;
fill dishes with healthy and nutritious vegetable oils: olive, mustard, linseed;
drink at least 1.5 liters of fluid per day. Note that this is not only water, but also herbal teas, natural vegetable and fruit juices, wild rose broth;
sit down at the table at about the same time: it’s great if breakfast takes place 1-1.5 hours after waking up, and you have dinner at least 3 hours before going to bed. Thanks to a strict regime, you can prevent the appearance of excess weight;
so that the stomach does not growl with hunger, eat 4-6 times a day;
Every time drink 1 glass of water before you eat the main course. This technique will help you not to overeat;
taking care of your health involves the exclusion of fatty and very salty foods, flour products, sweet "soda". Baking based on shortcrust and yeast dough, cakes with fatty butter dressing are also not for you;
owners of "lush" forms, becoming pregnant, should pay close attention on lean meats and low-fat dairy products. It will not be superfluous to leave a minimum of salt in the diet. To halt weight gain, replace white rice, pastries, and sweets with brown rice, dried beans, and whole grain bread.

Diet during pregnancy. Foods to eat daily during pregnancy

The list below consists of products that provide female body a healthy metabolism and, accordingly, do not allow him to store nutrients for future use. Nutritionists recommend eating such food every day.

vegetable marrow;
cauliflower;
broccoli;
carrot;
pumpkin;
cucumbers;
tomatoes;
feather bow.

apples;
pears;
apricots;
plums.

Dried fruits:

raisin;
dried apricots;
prunes.

cherries;
cherry;
watermelon;
melon;
grape;
kiwi.

Lean Meat:

beef;
turkey;
rabbit meat;
chicken.

Diet during pregnancy. Ways to prepare food for pregnant women

Thermal processing of food should be safe and gentle. It is best to steam in a slow cooker or bake dishes in the oven on a special parchment paper. Do not forget about boiling and stewing - a win-win cooking meat and potatoes.

Is it possible to follow a diet for weight loss during pregnancy: contraindications

If a pregnant woman is several kilograms heavier than the permissible norm, she is shown a special diet to stabilize body weight. However, doctors do not get tired of repeating that pregnancy is not the time for desperate experiments, and therefore many popular diets for a woman should be postponed for the future. Let's list them:

Medical starvation and mono-diets deprive mother and child of many nutrients;
diets based on citrus, chocolate and coffee cause an allergy in a child after birth or provoke the development of a tendency to allergic reactions;
diets based on soy, peas and other legumes stimulate an increase in protein levels in the body. When it is split, products are formed that contribute to the development of internal toxic processes. The same mechanism of action is inherent in protein diets. A pregnant woman can sit on them only for serious indications and under the vigilant supervision of doctors;
diets that exploit the properties of berries to thin the blood pose a serious danger to the fetus. Due to the use of currants, strawberries, strawberries and raspberries in large quantities, bleeding may begin;
The use of pills and drinks that burn fat during pregnancy is prohibited, since such drugs cause miscarriage.

At the same time, with the support of a competent specialist and with the help of a suitable diet, the expectant mother can achieve a lot:

bring the weight back to normal;
cope with a number of diseases;
strengthen your endurance;
produce a healthy child.

Diet during pregnancy: trimester menu

The sensations and well-being of a woman in a position largely depends on the trimester of pregnancy. And if you need to go on a diet, you need to plan this important event, taking into account the gestation period. This is the only way to keep body weight within the normal range.

Diet during pregnancy in the 1st trimester

Until the 12th week of the “interesting” position, excess weight is gained very quickly, as the woman only adapts to her condition and unconsciously begins to eat more. In fact, at this time you need to pay attention to the quality of food, its energy value. The optimal daily calorie content for 1 trimester is 2000 kcal.

To on early dates pregnancy to keep body weight "in check", make sure that your kitchen always has the following products:

lean meat;
eggs;
fresh green peas;
all types and varieties of cabbage;
low-fat cheese and cottage cheese;
beef liver;
whole wheat bread;
bran bread;
natural juices.

And it is better to forget about these products with a diet in early pregnancy forever:

meat and fish canned food;
sweet sparkling water;
products of express preparation;
crackers and chips;
coffee;
mustard and vinegar.

Diet for a week during pregnancy in the 1st trimester: menu

Monday:

1 meal - granola with the addition of milk or natural yogurt;
2 - a glass of kefir;
3 - hateful soup on lean meat;
4 - vegetable salad dressed with olive oil;
5 - boiled rice and stewed cabbage;
6 - a glass of low-fat milk.

1 meal - oatmeal with milk;
2 - toast with butter;
3 - soup on vegetable broth;
4 - a bowl of low-fat cottage cheese;
5 - stewed liver with pasta;
6 - seaweed.

1 meal - fat-free cottage cheese and green tea;
2 - herbal tea and biscuits;
3 - soup on fish broth;
4 - a large sweet apple;
5 - steamed chicken cutlet and mashed potatoes;
6 - fat-free yogurt.

1 meal - buckwheat porridge with milk, natural fruit or vegetable juice;
2 - a glass of kefir;
3 - soup of cauliflower and Brussels sprouts, a slice of bran bread;
4 - sweet pear;
5 - tuna, vegetable salad of tomatoes, cucumbers and spinach leaves;
6 - cranberry juice.

1 meal - 1 glass of fermented baked milk. bread and a slice of hard cheese;
2 - banana;
3 - pasta with steam cutlet and lettuce;
4 - kernels of 2-3 walnuts;
5 - boiled potatoes with sour cream, steamed hake, a glass of tea;
6 - a handful of prunes or raisins.

1 meal - cheesecakes, green tea;
2 - a little dried apricots;
3 - soup with noodles in chicken broth, bread;
4 - finely chopped carrots and an apple, grated with sugar and vegetable oil;
5 - salad with cherry tomatoes and soft cheese, dressed with olive oil;
6 - a glass of milk.

Sunday:

1 meal - oatmeal with milk, banana, compote;
2 - apple;
3 - soup with pieces of chicken fillet, vegetable salad, tea;
4 - orange;
5 - steamed vegetables, minced turkey cutlet;
6 - yogurt.

Diet during pregnancy in the 2nd trimester

When a child begins to grow and develop especially actively, the mother's body needs additional sources energy. Now the daily caloric intake for pregnant women is 2500 kcal. After the 14th week of pregnancy, try to give up confectionery and eat less sugar. During this period, it is very important to provide the body with a sufficient amount of vitamins D and E.

Useful products for the expectant mother:

spinach leaves;
milk, kefir, yogurt;
butter;
egg yolk;
sea fish.

Products to avoid:

sausage;
fried and fatty foods;
spicy, salty and smoked dishes.

Diet for a week during pregnancy in the 2nd trimester: menu

Monday:

1 meal - hard boiled egg, bread with cheese and a slice of tomato;
2 - raisins with cottage cheese;
3 - vegetable soup;
4 - low-fat yogurt;
5 - vegetable salad seasoned with any vegetable oil;
6 - a glass of wild rose broth.

1 meal - oatmeal with milk;
2 - a handful of nuts, banana, pear;
3 - low-fat soup with pieces of chicken and broccoli;
4 - 100 g low-fat cottage cheese;
5 - vegetable stew with lean meat;
6 - a glass of yogurt.

1 meal - omelet from 2 eggs;
2 - low-fat yogurt;
3 - soup with fish;
4 - orange;
5 - any milk porridge;
6 - fruits.

1 meal - syrniki with sour cream;
2 - a handful of almonds;
3 - lentil soup;
4 - pear;
5 - rice with boiled chicken drumstick without skin, tea;
6 - yogurt.

1 meal - scrambled eggs with tomatoes and a slice of bran bread;
2 - tomato juice;
3 - vegetable stew and a piece of boiled chicken;
4 - banana;
5 - pasta and tomato juice;
6 - chamomile tea.

1 meal - cottage cheese with berries;
2 - bread with cheese;
3 - boiled buckwheat, a slice of boiled veal, vegetable salad, tea;
4 - natural juice;
5 - fish stewed with vegetables, tomato;
6 - a glass of milk.

Sunday:

1 meal - corn milk porridge, dried fruits;
2 - natural yogurt;
3 - cabbage, vegetable salad;
4 - a handful of hazelnuts, raisins;
5 - pancakes from zucchini, sour cream, rosehip broth;
6 - yogurt.

In the middle of pregnancy, allergy attacks may appear, so the expectant mother is advised to try exotic foods with great care, eat citrus fruits and berries.

Diet during pregnancy in the 3rd trimester

When there is very little time left before childbirth, you can not overeat, otherwise excess weight can complicate the course of childbirth. Mom still needs carbohydrates, but only in limited quantity. It is recommended to consume no more than 2800 kcal per day.

You can follow a diet in late pregnancy with the help of such products:

seasonal fruits;
nuts;
soups with vegetable broth;
Steamed fish;
boiled meat.

And eating following products It is desirable to reduce nutrition to a minimum or eliminate it altogether:

salo;
fatty and heavily fried foods;
chicken yolk;
pickles, marinades;
gravy;
vegetable and butter.

In the third trimester, pregnant women are often tormented by edema, so you need to drink less liquid - no more than 1 liter per day. The restriction also applies to liquid foods (including soups).

Diet for a week during pregnancy in the 3rd trimester: menu

Monday:

1 meal - milk porridge;
2 - a handful of raisins;
3 - vegetable soup with meatballs;
4 - a glass of kefir;
5 - buckwheat with steamed chicken meatballs;
6 - apple.

1 meal - biscuits, tea;
2 - banana;
3 - pasta with vegetable salad;
4 - tomato, olives, lettuce;
5 - dietary pilaf;
6 - a glass of kefir.

1 meal - bread and butter, tea;
2 - hard boiled egg and seaweed;
3 - soup on fish broth;
4 - fat-free cottage cheese;
5 - baked rabbit meat, mashed potatoes;
6 - fruit juice.

1 meal - hard boiled egg, a slice of bread with butter, tea with lemon balm;
2 - orange;
3 - borscht;
4 - apple;
5 - salad of tuna, quail eggs and rice;
6 - banana.

1 meal - cottage cheese with sour cream and currants;
2 - orange juice;
3 - vegetables with stewed beef, tea;
4 - a handful of prunes;
5 - boiled rice with cauliflower;
6 - a glass of kefir.

1 meal - oatmeal in milk with dried apricots;
2 - bread with butter and a piece of salmon;
3 - pumpkin soup, half boiled chicken breast;
4 - fruit juice;
5 - mashed potatoes and a piece of baked hake;
6 - a glass of fermented baked milk.

Sunday:

1 meal - cheesecakes with yogurt;
2 - kernels 2 - 3 walnuts;
3 - pasta, steamed minced fish cutlet, fresh cucumbers;
4 - banana;
5 - cabbage rolls with sour cream;
6 - milk.

Diets for weight loss during pregnancy for medical reasons

There are special diets for pregnant women - with their help you can better side change the state and well-being of a woman who is preparing to become a mother. Body weight is controlled through a balanced diet.

Protein (low-carbohydrate) diet during pregnancy

According to the rules of this diet, you need to eat foods rich in protein. Nutrition according to this principle is shown to expectant mothers who are recovering at a rapid pace. Daily rate protein (about 120 g) is replenished by milk, meat, eggs. The recommended amount of carbohydrates for a protein diet is no more than 400 g per day. Taboo is imposed on sugar, sweets and fresh bread.

The benefits of a protein diet during pregnancy:

There are no strict prohibitions in nutrition.
Improves metabolism.
Fat deposits are reduced.
The uterus and placenta are strengthened.
There is no feeling of hunger.
The weight that was during pregnancy quickly returns.

Protein diet menu during pregnancy: an example

In the morning, carbohydrates are most preferable, for lunch it is best to prepare a nutritious meal, and in the evening - only protein foods:

First breakfast: apple, muesli natural yogurt, wild rose decoction.
Second breakfast: 2 slices of hard cheese, a slice of whole grain bread.
Lunch: lentil soup, baked fish, vegetable salad, chamomile tea.
Snack: banana and yogurt.
Dinner: boiled rice, boiled lean meat, ryazhenka.
Before going to bed: kefir.

It is advisable to sit down at the table with an interval of 3 hours.

How long to go on a low-carb diet during pregnancy

Since a protein diet can provoke an increase in the load on the liver and kidneys, a doctor should monitor the nutrition of the expectant mother during this period.

The diet is terminated if the following symptoms appear:

gastrointestinal disorder;
increased sweating;
itching of the skin;
irritability;
dizziness.

Dukan diet during pregnancy

Diet food, developed by the Frenchman Pierre Dukan, is currently the most popular protein diet in the world. Nutritionists assure that it is not contraindicated for future mothers, provided that some amendments are made to it:

During pregnancy, you can adhere to only 3 stages ("Fixing") of the Dukan diet.
Avoid protein Thursday.
Double your daily serving of fruit.
Diversify the menu with dairy products: yogurt, low-fat cottage cheese, milk 2%.

Competent weight loss on the Dukan diet under the supervision of a specialist will help a pregnant woman not only lose extra pounds, but also long time maintain the desired weight.

Salt-free diet during pregnancy

To feel good, it is enough for a person to eat no more than 5 g of salt. However, due to bad habit many of us, including pregnant women, are accustomed to very salty foods and often add much more salt to dishes than necessary. As a result, the body cannot get rid of excess fluid and due to this, it begins to gain weight. In addition to excess body weight, the use of large amounts of salt provokes a violation of the activity of the kidneys, liver, heart and blood vessels. In pregnant women, blood pressure rises and edema develops. Women whose weight exceeds the norm by 1.5 times may be recommended a special diet for swelling during pregnancy. It is especially useful to adhere to such a diet in the 3rd trimester, when the activity of the expectant mother is minimal.

The diet involves the exclusion of salty foods. The dietary diet of the expectant mother, which includes only boiled and baked dishes, is usually agreed with the doctor in order to avoid salt deficiency in the body. Are banned the following types products:

smoked meats;
pork and lamb;
sweets;
salted and pickled foods;
acidic foods;
fried, spicy and fatty foods.

Sample menu of a salt-free diet during pregnancy for a day

First breakfast: milk porridge, scrambled eggs (1 - 2 eggs), 100 g low-fat cottage cheese, compote.
Second breakfast: sliced apple and banana with yogurt dressing.
Lunch: a piece of boiled meat or baked fish, cabbage salad with apples and carrots, fruit drink.
Afternoon snack: a handful of any dried fruit.
Evening: vegetable puree soup, dried slice of bread, tea.
Before going to bed: a glass of fermented baked milk.

According to women's reviews of a salt-free diet during pregnancy, it is very difficult in the early days without salt, since all food is fresh. In this case, it is recommended to add a little iodized salt or a certain amount of freshly squeezed salt to dishes. lemon juice. Very soon, the taste buds get used to non-salty dishes, and the pregnant woman's well-being returns to normal.

Diet for gastritis during pregnancy

If a woman suffered from gastritis before pregnancy, due to toxicosis in the first months after conception, this disease tends to worsen. The most important point of therapy in this case is a therapeutic diet.

Expectant mothers with severe symptoms of gastritis are recommended to eat fractional meals up to 6 times a day. It is advisable to reduce the serving size to 300 g. For the first few days, you need to satisfy your hunger with semi-liquid food, which the stomach can easily process. You can diversify the diet with puree-like soups from vegetables and milk porridges at room temperature. In addition, it is not forbidden to freeze the worm with a glass of milk and cottage cheese. After 3-4 days, when the signs of the disease become less obvious, it is allowed to eat hard-boiled eggs, seasonal fruits and vegetables, vegetable side dishes. After the normalization of well-being, the expectant mother can smoothly return to her usual diet, while excluding some foods:

spices and seasonings;
dishes prepared by roasting, salting or smoking;
dishes with the addition of peas and beans;
heavy for the stomach white cabbage, radish and onion;
sweets, chocolate, sweet pastries;
rich broths;
coffee.

Dietary nutrition for gastritis during pregnancy involves the use of products with a gentle effect on the gastric mucosa:

dried crusts of bread;
steamed river fish (prefer pike perch and perch);
boiled chicken or turkey;
dairy products;
steamed cutlets and meatballs;
eggs in a bag.

Diet for constipation during pregnancy

Constipation is a frequent companion of pregnancy. The disorder causes a lot of inconvenience to the expectant mother, and also threatens with serious poisoning of her body. In addition, the intestines, crowded to the limit with stagnant masses, increase in size so much that they exert strong pressure on the uterus. In especially severe cases, this provokes premature birth or miscarriage. A reliable prevention of constipation is considered a competent diet, the details of which a pregnant woman discusses with a doctor.

The therapeutic diet limits the use of such products:

fried and fatty;
mushrooms, sorrel and spinach leaves, radish, turnip, apple and grape juice;
rice and semolina dishes;
pureed foods and soups of slimy consistency;
pomegranate, bananas, pears, fruits and berries with "sourness";
fatty broths;
pasta;
hot spices and seasonings;
mayonnaise;
purchased sauces, fast food;
cheese, cottage cheese, butter, cream (sources of refractory fats);
fatty meats and fish.
fresh bakery products, sweet.

Menu for constipation during pregnancy: an example

First breakfast: oatmeal with baked apple slices, yogurt.
Second breakfast: weakly brewed green tea with dried bread and a piece of cheese.
Lunch: vegetable soup, buckwheat, stew with meat, vegetable salad and milkshake.
Snack: cottage cheese with dried apricots and a little honey, fruit and berry compote.
Dinner: fish baked in foil, boiled potatoes, vegetable salad, prune broth.

Not less than importance with constipation in pregnant women, it has a drinking regime - you need to consume about 1.5 liters of fluid per day. If the expectant mother is concerned about swelling that is not associated with specific diseases, it is necessary to reduce not the amount of water, but the amount of salt in the diet.

Diet with protein in the urine during pregnancy

Proteinuria, or the presence of protein in the urine, is another pregnancy abnormality. For a number of reasons, the kidneys cannot completely filter out the protein and it passes into the urine. Without proper treatment, proteinuria causes the development of inflammatory and purulent processes, disturbances in the work excretory system, oxygen starvation fetus, premature birth or death of the child.

Pathology is largely corrected with the help of special diet. Consider its basic principles:

To make it easier for the expectant mother to endure the reduction in the amount of protein foods in the diet, they need to be replaced with complex and fast carbohydrates, vegetable and animal fats. For this, the diet provides for the use of berries and vegetables, fruits and natural honey. It is impossible to completely refuse protein foods - its daily amount is reduced to a minimum. Eggs should be boiled only hard-boiled, and meat and fish should be boiled and baked for a long time.
From meat products, only chicken is recommended.
Until 12.00 a pregnant woman can afford some sour cream and cream. Products, although high-calorie, will help maintain the energy balance in the body against the background of protein deficiency.
To normalize the composition of urine, they are on a diet for at least 5 days.
At the heart of dietary nutrition with protein in the urine are melon, watermelon, pumpkin, beets and raisins.
Smoked meats, marinades, "soda", coffee, cocoa and anything salty are banned.
Meals are made fractional - up to 5 times a day.
If proteinuria is accompanied by edema, the daily amount of fluid consumed, including drinking water, should be reduced. How much, the doctor determines based on the volume of urine excreted for the previous day.

Menu for one day with protein in the urine during pregnancy: an example

First breakfast: 1 egg steam omelet and 1 non-salt dough tortilla.
Second breakfast: a glass of fermented baked milk and 1 baked pear.
Lunch: vegetable broth soup with a little sour cream. Hard pasta, tomato dressing sauce and vegetable salad.
Snack: fresh or frozen berry jelly, a handful of raisins, apple compote.
Dinner: baked pike perch with zucchini and eggplant, rosehip broth.

Is it possible to sit on energy diets during pregnancy

Energy diets - the so-called concentrate powders for making cocktails with different tastes. This supplement is positioned today as an effective partial or complete meal replacement for weight loss. In every cocktail optimal ratio protein and dietary fiber for long-term dulling of hunger. Despite the manufacturer's assurances of the balance and functionality of the composition of dietary formulas, the question of the safety and expediency of their use during pregnancy remains open. The problem lies in the lack of official data on the effect of mixture components on the body of the future mother and the course of pregnancy.

If a woman took Energy diet cocktails before pregnancy, after the onset of conception, she, of course, will ask the gynecologist if she can continue to eat this way. In the absence of concomitant pregnancy diseases, the doctor may allow the patient to compose a diet so that there is room for these products in it. However, coffee and cappuccino-flavored cocktails will need to be avoided in any case, since they contain caffeine.

The question of which diet during pregnancy is the best is difficult to answer. The result, of course, depends on the initial data and the health of the expectant mother. We remind you once again that you can find out the effectiveness of a particular diet during pregnancy with the support of a qualified specialist. Be healthy!

weight during pregnancy. Video

The calling of a woman is to be a mother. Therefore, the period of pregnancy is the most beautiful time held in anticipation of the birth of a small miracle. At the same time, this is the period when you need to be most attentive to yourself, to how much we rest, how much we stay in motion and in the fresh air, with whom we communicate ... An important factor in the normal development of the baby in the womb is. “Is there for two, or is there enough to keep the weight within the normal range?” - that is the question.

Extra pounds cause many health problems for every person. Moreover, it is dangerous during pregnancy, as it can harm both mother and child. In addition to health complications, during pregnancy, with malnutrition, a woman may begin to form cellulite, after childbirth, fatty deformities form in the abdomen, waist and hips. It directly depends on how much a woman recovers during pregnancy. Even if this is not the first pregnancy, but childbirth and feeding have not left unpleasant consequences on the body, this does not mean that you are just as lucky this time. Don't relax. It happens that the body begins to spread after the second or third pregnancy.

Therefore, in order for the baby to receive all the necessary nutrients, and at the same time, feel great in the mother's heart, it is important for a woman to follow a diet for pregnant women. You should refrain from food that contributes to fluid retention and the appearance of obesity. At the same time, nutrition should remain complete, balanced. In no case do not go on a one-sided diet, such as fruit and vegetable, protein, soup. refrain from low calorie diets and overeating, do not allow any starvation and drastic restrictions. Every day you should receive from two to three thousand calories.

Monitor the quantity and quality of water you drink. Drink only purified water. In the first half of pregnancy, consume up to two liters of water per day, in the second, to avoid, reduce the dosage to one and a half liters. Avoid canned and prepared juices.

Diet during pregnancy obliges to eat in small portions, but four to five times a day. In addition, do not deny yourself light snacks when you feel hungry. Distribute the food according to the calorie content as follows: let 30% for breakfast, 40% for lunch and 10% for second breakfast, afternoon tea and dinner. Breakfast should be at least an hour after waking up. Dinner - two to three hours before bedtime with easily digestible foods: kefir, yogurt.

What should a pregnant woman refuse?

First, exclude or limit the consumption of fried and fatty, smoked, pickled, sausages, pates, and creamy pastries. Flour products, foods high in sugar and fat will not benefit you, they will only negatively affect your weight. Food will benefit, which activates digestion, helps to get rid of toxins.

Your body will be delighted with raw vegetables, such as lettuce and cabbage, not least fruits, boiled legumes, cereals, seafood. Choose bread from wholemeal flour, low-fat dairy products, eat without sauces, vegetable oils, but in small quantities. Also check the ingredients of the products. There should be no artificial ingredients. Avoid dyes, flavors, taste simulants.

Your daily diet during pregnancy should contain:

Fats - 80-100g. (20 gr. vegetable origin)

Proteins - 100-120g. (70-90 grams of animal origin)

Eat poultry meat, but without the skin, fish, red meat, the same legumes and nuts.

You will get additional energy, so necessary for pregnant women, along with foods containing carbohydrates, legumes, grains, wholemeal bread, sprouted wheat grains.

In the first half of pregnancy, the required daily dose of carbohydrates is 300-400 g and 300 g in the second.

To improve digestion, include fiber-rich foods, such as fruits and vegetables, in your diet. They will enrich your body with vitamins and other nutrients. Drink freshly squeezed juices, but avoid canned fruits and vegetables. Don't forget about proteins.

Your body also needs fermented milk products with a high content of amino acids, vitamins and. Drink kefir, eat cottage cheese, but follow the norm, do not overdo it. Limit salt and sugar in your meals.

Forget about alcohol, fast food, strong spices and seasonings. Reduce consumption of strong tea, carbonated drinks. Treat yourself to milk-cream shakes, vegetable and fruit freshly squeezed juices.

Pregnant women have some nutritional problems that are characteristic of them at a time when they don’t feel like eating and turn up at the mere thought of food. Do not be alarmed, because toxicosis occurs in almost all women in position. Throwing up - drink some water. After a while, the feeling of hunger should wake up. Even if you see that you are losing weight, do not overeat and do not eat at night. In case of pathological toxicosis, which drags on for weeks, see a doctor. It is advisable to listen to the advice of your specialist, and not good girlfriends.

The opposite can also happen. After all, gluttony is also often inherent in pregnant women. The systematic overeating of mothers is justified by the fact that they are now eating for two. How not to eat when you want, but do not need? Take a break from thinking about food, think about a child, work, watch a movie or read.

Pregnant women sometimes also have a craving for something unhealthy, for example, for the notorious pickles. If you still want something smoked or salty, then do little present your body, eat a small piece of what you want. At the same time, chew it slowly and thoroughly.

Vitamin A is involved in the formation of visual pigments.

Vitamin D and calcium form the skeletal system of the child's body, strengthen maternal bones and prevent rickets in the baby.

Vitamin E synthesizes the hormones of pregnancy and lactation, ensures the normal growth of the fetus. Vitamin B2 also affects the latter.

Vitamin C and zinc will boost immunity.

Vitamin B1 prevents toxicosis. Vitamins B12, B6 and iron are hematopoietic disorders.

Folic acid contributes to the normal formation of baby's blood cells

pregnant mom - the only source of nutrition of the baby in the womb. Everything that she eats - the little man eats. Eating a lot does not mean eating right.

Especially for- Maria Bilykovskaya