Proper nutrition before and during pregnancy. Proper nutrition during pregnancy

The nutrition of pregnant women is one of the most important components in the health and development of the future baby and the well-being of the young mother. Adhering to the basic principles of proper and nutritious food intake throughout pregnancy, do not forget about the most important foods in each trimester. During the period of gestation, the lack of each of the elements or vitamins necessary for two organisms, as well as the abuse of certain products, can lead to irreversible consequences (up to miscarriage, birth defects of the fetus and its developmental delay).

The diet of a pregnant woman has general principles at all times, however, it should be selected according to the trimesters, taking into account the characteristics of each period and the condition of the woman at the current stage.

Remember that in each of the 40 weeks of bearing a baby, vital organs and entire systems are laid in it. That is why a woman's nutrition during pregnancy should be complete every day.

Nutrition of a woman throughout the entire period of pregnancy: general principles.

1. You need to eat little and often (ideally - 5-6 times a day), avoiding overeating.
2. If you feel hungry at night, you can drink a glass of warm milk, yogurt or kefir, or eat fruit.
3. All recipes for proper nutrition for pregnant women consist of fresh fruits and vegetables, excluding fried, pickled and smoked foods. The fruits must be local and seasonal so as not to lead to allergies or poisoning.
4. Dishes for pregnant women are steamed, in the oven, by boiling and stewing.
5. The diet of a pregnant woman simply must be based on healthy, easily digestible and quickly digestible healthy food, which is prepared in her own kitchen, and not bought in the nearest store.

First trimester

The most important vitamin during this period for the development of the baby (his neural tube) is folic acid. If a woman did not take it before pregnancy and does not continue to drink it in the first months as a drug, then you can eat foods with a high acid content:

• spinach and leafy greens;
• cabbage (white, Brussels sprouts, Beijing, broccoli, cauliflower);
• turnips, beets, carrots and pumpkins;
• corn;
• avocado;
• asparagus and bell pepper;
• all kinds of citrus fruits (especially papaya, oranges and grapefruits);
• legumes (beans, peas and lentils);
• seeds and nuts (especially sunflower seeds, peanuts and almonds).

During the period of active restructuring of the body and the adaptation of a woman to a new state, one must first of all think about the child.

The diet of a pregnant woman should consist of the maximum amount of fruits, berries and vegetables, natural juices from them, decoctions of dried fruits and rose hips. Absolutely all doctors agree that during the laying of the organs of the fetus, it is necessary to exclude from the mother's diet:

1. Alcohol as one of the most toxic drinks that are dangerous for the baby.
2. Caffeine and everything that contains it (in large volumes): teas (black and green), any energy drinks, cola.

They easily penetrate the placenta to the developing fetus and disrupt the circulatory process, its cardiac and respiratory systems.

Second trimester

At this stage, the baby begins to actively grow, and each of its internal organs grows, and weight is gained. The main building blocks for this will be protein. What diet should a pregnant woman have in order for both the baby and the mother to have enough protein?

• Meat (especially rabbit, veal, chicken and beef).
• Fish (best of all - low-fat varieties, for example, hake).
• Dairy dishes (cheesecakes, cottage cheese casseroles, homemade yogurt, etc.).
• Legumes (peas and beans).
• Cereals (oatmeal, rice, buckwheat, millet).

Animal proteins are easier to digest in the morning, vegetable proteins can be safely eaten in the afternoon and evening.

third trimester

It is during this period that the relevant diet food recipes for pregnant women: after all, the larger the belly becomes, the more difficult it is for a woman to eat high-calorie and indigestible food. The nutrition schedule of a pregnant woman in the last trimester should be built on foods with a high content of useful vitamins and minerals. And the main one is calcium, which is used by the body in the process of growing the bones of the child and the development of his nervous system.

Its main suppliers will be:

• all dairy products (yoghurt, curdled milk, low-fat cheese are best);
• nuts (especially almonds);
• green vegetables and fruits;
• legumes;
• cereals (especially oatmeal);
• freshly squeezed orange juice.

Proper nutrition is closely intertwined with the overall picture of the lifestyle of a pregnant woman. Read about it. But remember that late pregnancy has its own differences. Find out all the details in this article.

In order not to gain excess weight (which is so difficult to get rid of after childbirth), not to get an excessively large child in childbirth and, finally, not to overload the body, it is worth limiting (or better to exclude):

1. Confectionery and flour products.
2. Fatty meat, fish, cheese, homemade sour cream.

Limit salt and fluid intake: the likelihood of developing preeclampsia in the last months is high.

The rational nutrition menu for pregnant women will also depend on the well-being and health indicators of the expectant mother (tests, ultrasound, cardiograms, eye tests, etc.). For any problems, a woman's nutrition is adjusted by her doctor.

So, for example, with severe toxicosis, it is worth giving up sweets, coffee and lemonade so as not to provoke bouts of nausea. Even if you don’t feel like eating at all, you need to persuade yourself to have a couple of juicy sweet and sour fruits or a cracker with juice.

Prunes, beets, stewed vegetables, baked apples and natural unsweetened jelly help with constipation.

If the expectant mother is tormented by excessive gas formation, we advise you to exclude fresh and sauerkraut, grapes and legumes.

It is not necessary to calculate the nutrition of a pregnant woman by months or days and constantly conduct an examination during pregnancy if she is healthy and there are no deviations. It is enough just to adhere to the basics of a healthy diet in each of the trimesters.

29/03/2015 13:56

And then the long-awaited day came when you found out that you are pregnant. The world around you begins to change just like the way you live your daily life. And now you are faced with an important question: how to eat so that the fetus develops correctly?

In this article, we will explain to you the most important principles of healthy eating during pregnancy.

General principles of healthy eating by trimesters of pregnancy

Since childhood, our mothers and grandmothers told us that when we become pregnant, we should eat "for two." But is it?

In this difficult period, it is important to remember that a child is born weighing within 5 kg, not 50! Therefore, you do not need to eat "for two".

It is enough just to add to your usual portion of food somewhere 1/3 of normal. Or this 1/3 can be replaced with healthy snacks between meals.

And it will be much more useful than forcing yourself to eat strictly 3 times a day in large portions.

Do not forget that you must review your diet and make adjustments to the menu. There are more than one of you now. It is worth remembering that useful substances and vitamins are just as important for a developing fetus as for his mother.

Therefore, it is worth abandoning the abuse (and it is better to stop eating during pregnancy altogether) sweet, fatty, spicy, etc., and turn your attention to other, more healthy and no less tasty foods.

If the expectant mother is a vegetarian, then she also needs to change her menu. Because Vitamin B is very important for your baby, and it is found just in animal products (eggs, dairy products, etc.)

How should you adjust your menu for different dates?

Of course, a healthy diet is always useful, and the sooner we switch to it, the better it will be for our body. And during pregnancy, this is especially important, because. It is on what the expectant mother eats that the development of the child depends. But you need to understand that it differs somewhat at different stages of pregnancy.

It is worth noting (and most importantly, remember!) the basic rules of a healthy diet:

To make it easier to remember which foods you need during pregnancy, we bring to your attention the following nutrition advice sheet:

The number of meals remains the same. Also, dietary recommendations remain the same: do not eat at night, drink plenty of fluids (especially
milk), do not eat junk food. True, many doctors advise limiting the amount of meat.

At each period, ALL vitamins and nutrients are needed, which are shown in the table. But on different months it is worth paying Special attention different groups of nutrients.

Ideally, you should consult a doctor about vitamin complexes and be examined monthly for a lack of any group.

What is contraindicated for a future mother in nutrition?

We remind you that you should not eat during pregnancy:

Nutrition of a pregnant woman

Making a menu for a pregnant woman is not an easy task. At the beginning of pregnancy, “thanks to” toxicosis, sometimes you don’t even want to think about food. In the second half of pregnancy, when appetite improves, the opposite problem arises - you have to throw all your strength into the fight against excess weight. And at the same time, healthy foods should be included in the diet of the expectant mother.

It's easy to get overwhelmed by some of the advice on nutrition during pregnancy. The first impression is that the expectant mother cannot eat anything tasty! It seems that the “right to live” in the kitchen of a pregnant woman remains only with cereals and low-fat natural yoghurts.

When discussing the problems of nutrition during pregnancy, one detail should be clearly understood. Of course, there are foods that are good for the health of mother and child, and foods that are not recommended for regular use during pregnancy. For products that it is forbidden to be consumed by the expectant mother include, for example, alcoholic beverages, coffee, as well as spicy, smoked, fatty and heavily fried foods. However, there is no such food product single the use of which in moderation could adversely affect the course of pregnancy or the condition of the fetus.

But is it possible to create a tasty and healthy menu for a pregnant woman at the same time? It is definitely POSSIBLE! After all, there are a lot of products that are useful for mom and baby! You just need to learn how to cook them properly.

What is prohibited for pregnant women?

In order to put an end to the unpleasant word DO NOT once and for all, we will once again designate products and cooking methods that are not recommended for frequent use during pregnancy.

Coffee And wine contribute to an increase in blood pressure, which is highly undesirable for a pregnant woman. Beer And pickles increase the load on the kidneys, which during pregnancy already work "overtime". Alcohol in large quantities can have a negative effect on the baby's developing organs and systems. Fried, spicy, smoked and fatty foods overload the liver and gallbladder.

These organs during pregnancy can be significantly displaced by the growing uterus, and then they have to work in "cramped conditions." Of course, expectant mothers who are prone to allergic reactions or who have close relatives with allergies should not get carried away chocolate, citrus fruits, strawberries, exotic fruits, seafood, nuts, as well as other products that can cause allergies (in addition to well-known food allergens, each allergy sufferer has his own "dangerous" foods). If the expectant mother knows that when using this or that product, she will definitely develop an allergic reaction, then it is better to exclude it from the diet, in other cases, limit the use of allergens to 1 time per week, in moderation.

Diet of a pregnant woman

Before moving on to a discussion of various foods and dishes, let's get acquainted with the general rules for compiling a diet that will be useful for a pregnant woman and give her pleasure.

It is desirable that plant products make up 2/3 or at least half of your daily diet. Such a menu is especially relevant in the last weeks before childbirth - vegetables and greens contain prostaglandins, on which the elasticity of the tissues of the birth canal depends. During pregnancy, such a “diet” will help the expectant mother to normalize bowel function and achieve more uniform weight gain. However, in no case should you reduce the amount of animal products - for normal development, the baby needs animal protein, which is found in meat, fish and dairy products. The diet of a pregnant woman should include 70-90 g of animal protein.

Fresh vegetables and fruits are healthier than thermally processed ones. Of course, we are talking only about those products that are traditionally eaten raw. For example, fresh carrots, cabbage and greens are healthier than soup cooked from them. Freshly prepared food is tastier and healthier than food stored in advance. Of course, a working woman often does not have the opportunity to cook food 3-4 times a day. Let this be an excuse to pamper yourself this weekend!

Eating "on the go" is not beneficial. It is better not to be distracted from the process - then the food will be well absorbed. Chew food thoroughly - this way you make it easier for the body to digest food and improve the process of its assimilation. The advice is simple: it is enough to send the next piece of food into the mouth when the taste from the previous one has disappeared. Following this simple recommendation, you will be able to appreciate your favorite dish without fear for your weight and digestive problems.

Useful cooking for a pregnant woman

• Steaming and baking in the oven. These are the healthiest ways to cook. It is POSSIBLE to bake almost everything - meat, fish, vegetables, fruits - in foil or special baking paper. Wrap a piece of lean pork, sprinkled with spices and herbs, in foil, put in the oven for 2-3 hours at a temperature of 140 degrees - and you will get an amazing homemade boiled pork. Steamed white poultry meat, carrots, cauliflower and broccoli are especially delicious.
• Extinguishing. This cooking method involves a long stay of the product on low heat in a flat dish under a lid with a small addition of water. The most delicious are beef, lamb, potatoes prepared in this way.
• Cooking. The product drops into a large number of boiling water and cook over low heat until tender. Here the palm belongs to soups.
• Roasting. In order for fried food to retain its beneficial properties, it is better to cook it, cut into small slices, for 3-4 minutes without adding fat. It is convenient to do this in a special wok pan - it has thin walls, it heats up evenly, and not like a traditional pan, where the bottom heats up more.

However, when using such dishes, there are many nuances. It is more convenient to cook in a wok pan on a gas stove, and the burner should be large enough so that the flame covers the entire surface of the pan. There are also wok pans for electric stoves - they are flat.

In nature, the best way to roast is on charcoal. For the expectant mother, lean pieces of the ball, fish and poultry should be selected. Zucchini, pumpkin, tomatoes and potatoes prepared in this way are excellent and very useful. However, before you start eating, you should remove the crust formed by contact with fire from the food.

Nutrition for pregnant women

Vegetables and fruits- Everything is POSSIBLE (with an eye on allergens). Raw, thermally processed. In salads and second courses! A salad of fresh vegetables and herbs is best seasoned with unrefined vegetable oil. Don't forget to wash the gifts of nature well before eating them!

Berries: cranberries, lingonberries, wild roses, blueberries, currants, chokeberries are the main helpers of the future mother's kidneys, as well as a natural source of vitamin C! YOU CAN eat fresh berries, buy frozen ones, cook “five-minutes”, wipe berries with sugar, make fruit drinks, compotes and jelly.

Kashi- the perfect breakfast for the expectant mother. Buckwheat, millet, corn and oatmeal are very healthy: they contain iron, carbohydrates, vitamins and fiber. It is better to cook porridge in water, adding milk and butter a few minutes before cooking. Dried fruits can be added to sweet cereals, browned vegetables can be added to salted cereals. Muesli is no less useful - it is actually a vitamin cocktail, and it is also very tasty. Muesli is eaten with milk, kefir, yogurt or fruit juice, but I must say that they are also very high in calories.

Dairy is the main source of calcium. Both fresh and dairy products are useful.

Meat- the main source of animal protein, B vitamins and iron. For cooking, it is better to buy chilled rather than frozen meat - it retains its beneficial qualities better. From meat snacks, preference is given to boiled pork and low-fat ham: it is better to refuse sausage products, as they contain a lot of fat and preservatives.

Fish contains vitamin D and phosphorus, which are responsible for the functioning of the nervous system of the baby. Of course, it is better for the expectant mother to cook fresh low-fat fish (cod. Perch, pike, pollock, ice, hake).

In conclusion of our article on the benefits of healthy food, I would like to wish all pregnant women: cook with love and eat with pleasure, and then your diet will become the key to a successful pregnancy, a source of good mood and baby's health!

Girls, I found a useful article, MB will come in handy for someone during pregnancy, as well as for me!

Now that pregnancy has come, it's time to seriously take care of proper nutrition. During pregnancy, the food you eat affects both the pregnant woman and her baby. However, there is no need to "eat for two", you just need to choose foods that are more enriched with beneficial nutrients. For development, the fetus receives everything necessary from the mother's body: proteins, fats, carbohydrates, mineral elements and vitamins. The mother, in turn, receives them with food. Therefore, during pregnancy and lactation there is an increased need for vitamins. Improper nutrition can lead to miscarriages, short stature, perinatal health problems, and impair the viability of the fetus.

It should be remembered that the period of pregnancy is not the time to lose weight through the use of special diets! Alcohol during pregnancy is contraindicated in any form and quantity (even red wine)!

For the normal course of pregnancy, one should not, especially in recent months, consume fat and flour products. This leads to an enlarged fetus, which can make childbirth difficult.

In the first half of pregnancy, meals should be four times a day.
In the second, you need to eat 5-6 times a day, preferably dairy products, and limit meat and fish dishes. Be sure to include in the menu: porridge, kefir, cottage cheese, sour cream, butter, eggs, vegetables, fruits.

Exclude salty, spicy and smoked foods (may lead to severe toxicosis). Limit fluid intake to 1 liter per day (including soups).

With the right choice of foods among the four groups below, you and your child are guaranteed a varied and balanced diet.

In the daily diet, 50-60% should be animal proteins (25-30% fish and meat, 20-25% dairy products, 5% eggs).

1. Dairy products- contain proteins necessary for the growth of the child and the fulfillment of the needs of the mother's body, as well as trace elements (calcium) necessary for strengthening bones and teeth.

In this regard, it is advisable to consume up to 0.5 liters of milk per day both in whole form and in the form of dairy products (kefir, curdled milk, dairy desserts, yogurts), as well as cottage cheese. It is useful to include hard cheeses in the diet, such as Cheddar, processed cheeses, pasteurized cheese.

2. Meat products- contain proteins, iron and B vitamins, which are also necessary both to meet the needs of the mother's body and for the development of the child.

This group includes products from beef, pork, lamb, poultry, fish. It is advisable to use products from this group twice a day. It is more expedient to give preference to poultry meat and fish. Try to eat only lean meat, removing areas containing fat during the cooking process.

All meat, poultry and fish products should be eaten boiled or baked, avoiding fried and smoked dishes.

The skin of poultry should always be removed before cooking.

White meat is always leaner than red meat.

The sirloin of beef, pork and lamb is the most lean.

All sausages and sausages contain a lot of fat.

Eggs deserve special attention, which must be boiled hard, and only protein should be used for food.

3. Bread, cereals, potatoes- contain carbohydrates, vitamins, trace elements and fiber.

The products of this group include bread, preferably with whole grains or wholemeal flour, potato dishes, pasta, rice, cereals from various types of cereals, muesli or cereal. Dishes from the products of this group should be included in the diet at every meal.

4. Fruits and vegetables- contain various vitamins and microelements necessary to maintain various functions of the body, and fiber to improve digestion.

A number of crops such as peas, beans, beans, lentils, cabbage, and dried fruits are rich in iron. However, the absorption of iron from these products during their use is less active than from meat products. To improve this process, you should simultaneously use foods rich in vitamin C.

Vegetables and fruits should be included in the diet at least four times a day. Try to eat fruits and vegetables with skins wherever possible.

The correct distribution of products for each meal is important. So meat, fish, cereals should be part of breakfast and lunch dishes, as protein-rich foods increase metabolism and linger in the stomach for a long time. In the afternoon, in the late afternoon, preference should be given to dairy and vegetable foods. Abundant food intake in the evening has a negative effect on the body of a pregnant woman, contributes to the disruption of normal rest and sleep.

It is advisable to eat food during the day in 5-7 doses.

As an example, the following approximate menu for the day can be suggested:

Breakfast
Fruit or fruit juice.
Oatmeal or bran flakes with milk.
Wholemeal bread, toast with low-fat butter.
Tea or coffee. Lunch
Tea, coffee or milk.
Fruit or cookies. Dinner
Soup.
Sandwich with lettuce, cheese, fish, cold boiled meat.
Fresh fruit or yogurt.
Tea, coffee or fruit juice. afternoon tea
Tea or coffee with cookies. Early dinner
Meat, fish, cheese, eggs or legumes.
Potato, rice or pasta.
Vegetables or salad.
Milk pudding, or fruit, or biscuits.
Tea. late dinner
Milk with wholemeal bread or biscuits.

The total amount of liquid consumed in the 1-2 trimester should be 1.2-1.5 liters per day, including water, tea, coffee, juices, soups.

Salt intake is limited in the second half of pregnancy to 8 g per day, since more of it contributes to water retention in the body and the development of edema.

The general principles of proper nutrition during pregnancy are as follows:

Food should be taken frequently 5-7 times a day in small portions.

Eat slowly without rushing.

Drink more plain drinking water. A glass of water before a meal will make you feel full faster and last longer.

If you know you can't limit yourself to a particular product, it's best to cut it out entirely.

Eat more fish, poultry and less red meat.

Food should be boiled, baked or stewed, but not fried.

Give preference to eating vegetables, fruits and cereals, vegetable oil.

Nutrition in the first trimester of pregnancy

In the 1st trimester of pregnancy, a woman's diet does not differ significantly from her menu before pregnancy, the tastes of a pregnant woman can only change. But now you need to start adhering to the principles of proper nutrition in order to avoid toxicosis and lay the foundation for the proper development of the embryo.

Try to include green salads with vegetable oil and sea fish in your daily menu. It is important to start taking folic acid, iodine and vitamin E supplements throughout pregnancy.

Due to the increased work of the liver and kidneys, it is advisable at the very beginning of pregnancy to significantly limit the amount of spicy foods and spices such as pepper, mustard, and vinegar in the diet. To reduce the load on the liver, try to replace fried and fatty foods with boiled and stewed ones, limit the use of butter, high-fat sour cream, cream, and vegetable oil. Cottage cheese to use low-fat.

Along with vegetables and fruits, eat wholemeal bread, as it contains fiber and B vitamins.
Particular attention in the diet of a pregnant woman should be paid to table salt. It plays an important role in water exchange. Excessive consumption of it contributes to the development of edema and supports inflammatory processes. Usual daily intake
salt is 12-15 g. In the 1st trimester of pregnancy, it is already possible to recommend a restriction in the diet of pickles and smoked meats.

Coffee should be completely excluded from the diet of the expectant mother, even if it was the woman's favorite drink before pregnancy. A pregnant woman who drinks at least 3-4 cups of black coffee a day is more likely to give birth to a premature baby with a small birth weight. Substances contained in tea and coffee (and tannin) can dilate blood vessels, which will lead to increased pressure. Relatively recently, it was found that there is a definite connection between the use of caffeine and some birth defects in babies. Drinking a lot of coffee in the middle of pregnancy can even lead to a miscarriage, as it constricts blood vessels, which leads to an oxygen starvation of the fetus.

During pregnancy, the body must receive enough iron to prevent anemia in the mother and fetus, as well as stock up on iron during breastfeeding (this is the only and very important source of iron for the newborn). To do this, often include buckwheat and nuts in your diet.

Nutrition in the second trimester of pregnancy

At this time, the diet of a pregnant woman should have a moderate content of carbohydrates, since excessive consumption of them can lead to excessive weight gain. You should avoid excessive consumption of foods that contain a lot of cholesterol and impede the functioning of the liver. If the expectant mother cannot refuse scrambled eggs and chopped egg salads, it is better to use only protein.

Some foods high in cholesterol are listed below:
egg yolk;
beef kidneys, liver and brains;
sausages;
sausages;
red and black caviar;
butter;
sour cream;
cheese;
salo;
sweet pastries and cakes.

Limit fat intake. From the 2nd trimester of pregnancy, it is advisable to exclude pickles from the diet and moderately add salt to food. Very important: from the 2nd trimester, limit potential allergens in the menu (citrus fruits, strawberries, exotic fruits, etc.) so that the child is not born allergic.

For calcium to enter the body, dairy products must be present daily in the menu: milk, kefir, low-fat cottage cheese, cheese. Otherwise, calcium will be washed out of the bones and teeth of the pregnant woman, and the child will develop a tendency to fractures. Be sure to start taking calcium supplements (a child, unlike an adult, also absorbs inorganic calcium). And do not eat chalk, in addition to calcium, it contains a lot of substances harmful to you and the child, besides, in most cases this leads to the deposition of calcifications in the umbilical cord and difficulty in feeding the fetus.

Once a week, spend an apple (1 kg of green apples per day) or kefir (1 kg of cottage cheese or kefir) fasting day. Start getting used to drinking less liquid, you will need it in the 3rd trimester.

And, again, no alcohol!

Nutrition in the third trimester of pregnancy

Nutrition recommendations in the 3rd trimester of pregnancy are the toughest. Firstly, in order to avoid late toxicosis of pregnant women and, as a result, edema, the amount of liquid should be limited to 1 liter (including soups and fruits). The amount of fluid in and out of the body should be measured daily, the difference should be no more than 200 ml. By limiting salt, it is possible to free the tissues from excess fluid and thereby enhance their metabolism and their function. In the last 2 months of pregnancy, the amount of table salt should not exceed 5 g per day. If you have fluid retention or swelling, see your doctor immediately!

It is not recommended to eat meat and fish broths, especially concentrated ones, as well as meat sauces, as they disrupt the liver, which is already working with a load. It is better to prepare vegetarian soups, dairy sauces, meat and fish to be consumed boiled, it can be baked. Limit the use of mushroom broths.

Of animal fats, it is best to use only butter, and exclude all others (beef, pork, mutton fat or lard) from the diet. Cooking should be in vegetable oil, it has more vitamins and a sufficient amount of nutrients.

We continue to take folic acid, iodine, vitamin E.

We continue to arrange unloading kefir and apple days 1-2 times a week. In the last month of pregnancy, you should limit the intake of easily digestible carbohydrates: sugar, honey, jam, etc., completely abandon flour products and fatty foods - this will prepare the fetus for childbirth, reduce the fat mass of the fetus for easier passage through the birth canal.

At the same time, the opening of the birth canal occurs much faster, the abdominal press works more intensively, in connection with this, the birth act is accelerated and to a certain extent anesthetized.

Permissible weight gain during pregnancy.

This is a question that worries everyone. During the entire pregnancy, for 40 weeks, the total weight gain should be on average in the range of 9.5 to 12.5 kg. At the same time, in the first 20 weeks of pregnancy, the weight gain should be about 2.5 kg per 500 g. per month. And in the second half of pregnancy, over the next 20 weeks, weight gain can be 10 kg at the rate of 500 g per week. The maximum weight gain for the entire pregnancy should not exceed 10-12 kg. This includes: baby weight - 3 kg, uterus weight - 1 kg, placenta - 0.5 kg, amniotic fluid - 0.5 kg, increased blood volume - 1 kg, subcutaneous fat - 1 kg. That is, for the entire pregnancy, the woman herself can add up to 6 kg.

For a more accurate assessment of the allowable weight gain during pregnancy, you can use the following data.

First you need to calculate your body mass index (BMI) according to the following formula: initial weight (kg) divided by the square of height (m). According to the result, if the BMI is less than 19.8, then body weight is considered reduced. If the BMI is between 19.8 and 26, the body weight is normal. If the BMI is more than 26, the body weight is overweight. Further, using the table, you can determine the necessary weight gain for a certain period of pregnancy.

Weeks of pregnancy 2 4 6 8 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 BMI less than 19.8 0.5 0.9 1.4 1.6 1.8 2.0 2.7 3, 2 4.5 5.4 6.8 7.7 8.6 9.8 10.2 11.3 12.5 13.6 14.5 15.2 BMI 19.8 – 26 0.5 0.7 1 .0 1.2 1.3 1.5 1.9 2.3 3.6 4.8 5.7 6.4 7.7 8.2 9.1 10.0 10.9 11.8 12.7 13.6 BMI over 26 0.5 0.5 0.6 0.7 0.8 0.9 1.0 1.4 2.3 2.9 3.4 3.9 5.0 5.4 5, 9 6.4 7.3 7.9 8.6 9.1

In the normal course of pregnancy, an increase in the body weight of a pregnant woman, first of all, occurs due to the development of the fetus, an increase in the size of the uterus and the amount of amniotic fluid, mammary glands, an increase in the volume of fluid and blood in the body, and lastly - due to the accumulation of fat (1.5 -1.7 kg).

If you suddenly notice that you have an excessive weight gain or the rate of weight gain is excessive, then pay attention to whether such products have accidentally appeared in your diet that it is very advisable to exclude from the diet during pregnancy, namely: jam, jam, marmalade, chocolate, chocolate biscuits, muffins, cakes, pies, cream, ice cream, sugared fruits, as well as chips, crisp potatoes, sausages, sausages, fatty meats, mayonnaise.

Both with excessive weight gain (more than 15 kg) and with insufficient weight gain (less than 4 kg), an in-depth examination is necessary.

The intake of alcoholic beverages, including beer, is completely unacceptable, even in small quantities.

Possible related problems and ways to solve them.

Difficulty with stool. To prevent constipation, it is advisable to eat foods rich in fiber, namely: wholemeal bread, bran flakes, oatmeal, legumes, lentil soup, at night - yogurt or one-day kefir, on an empty stomach in the morning - raw vegetables and fruits, prunes, apples .

Nausea. This unpleasant phenomenon often occurs in the first three months of pregnancy and mainly in the morning. To prevent nausea, when waking up in the morning and still in bed, try eating a small piece of dry bread or toast, or a piece of an apple. If you feel nausea throughout the day, then take small breaks between meals with a small amount of food, but so that the total amount of food taken per day does not decrease. Otherwise, long intervals between meals can provoke vomiting. In some cases, nausea can be avoided by eating cold food, which has no less nutritional qualities than hot dishes. Sometimes different cooking smells can also make you feel nauseous, which makes you avoid fried foods or dishes with various spices.

Heartburn. In the third trimester of pregnancy (in the last few weeks), some women suffer from this unpleasant phenomenon. In order to prevent heartburn and get rid of it, you should:
- avoid large meals, try to eat often and in small portions;
- do not eat fried, fatty, smoked foods and foods;
- Avoid strong tea and coffee
- eat slowly, slowly;
Do not bend or lie down immediately after eating.
If these techniques do not relieve you of the listed unpleasant phenomena, seek the advice of a doctor.

In order to prevent food poisoning caused by dangerous pathogens of intestinal infections, such as salmonella or listeria, it is advisable not to eat during pregnancy:

soft unpasteurized cheeses such as Brie, Camembert, Stiliton, etc.

any pastes;

raw eggs or cooked soft-boiled;

homemade dishes that include raw eggs: mousses, homemade ice cream, rich cheesecakes, etc.

insufficiently thermally processed meat (meat with blood).

The favorable course of pregnancy, the birth of a healthy and strong child is determined by a number of factors. One of the most important is proper nutrition. It depends on its organization whether the baby will be supplied with all the nutrients and vitamins important for development. Therefore, the question of how to eat right during pregnancy is very important for any woman who is in an interesting position.

Basic rules for the nutrition of expectant mothers

By adhering to the basic rules of nutrition for all 9 months, future mothers will be able to provide the child with everything necessary and not give him anything superfluous.

• The most important rule is no diets, alcohol and other bad habits;
• The diet of a pregnant woman must necessarily contain dairy products, various cereals, fruits, vegetables and eggs;
• Eat 5-7 times a day;
• The amount of food should not increase in volume, it should just become several times better;
• Exclude smoked meats, salinity and spicy dishes from the menu;
• It is better to give preference to the products that our grandmothers ate;
• Drink water regularly;
• Take food slowly, chewing thoroughly;
• Don't forget to eat fish and poultry. But from red meat, if possible, it is better to abstain;
• It is desirable to bake, stew or boil the products;
• If a pregnant woman really wants something, even if not entirely useful, then you can eat it, just a little bit.

The last meal should be taken 3 hours before bedtime. If you can’t overcome the feeling of hunger, you can kill it with a glass of kefir or milk, an apple or a pear.

Important! Expectant mothers should remember one very important thing: it is best to leave the dinner table with a slight feeling of hunger than with a feeling of heaviness in the stomach from overeating.

Each trimester of pregnancy has its own nutritional nuances.

The first trimester (11-13 weeks) is the period when the formation of the main organs and systems of the baby is carried out. It is especially important at the moment to take care of a balanced diet.

During these periods, it is very important to consume foods with a high percentage of folic acid (vitamin B9). An insufficient amount of this vitamin can lead to premature birth, mental pathologies of the fetus. Contains B9 in dairy products, fruits, vegetables, fish, meat.

The fifth week is a critical moment for the body, which is actively rebuilding. There may be a deterioration in well-being, increased drowsiness, nausea, vomiting. It is desirable to deal with the manifestations of toxicosis by natural means.

The unpleasant moment has passed, and now it is important to take care of the presence of calcium and phosphorus in the diet, which dairy products contain in sufficient quantities.

To prevent the expansion of veins on the chest, it is necessary to strengthen the walls of blood vessels, including in the diet products containing vitamins C and P in excess. We are talking about citrus fruits, rose hips and black currants, buckwheat, and cherries.

Since the volume of blood plasma and the number of red blood cells increase, it is necessary to include cottage cheese in the diet. It is this product, which is a source of iron, that can increase the number of red blood cells. In addition, a woman at these times should eat meat, fish, milk, herbs, fruits.

You can not do this trimester without foods such as meat, cheese, nuts, broccoli, spinach, eggs, leafy greens. A categorical taboo on alcohol and cigarettes.

The second trimester of pregnancy is characterized by problems of a different plan. Nutrition should be built in such a way that they can be solved. Now the expectant mother should eat in small portions, but more often.

There is a possibility of poor digestion for two reasons:

• development of dysbacteriosis;
• the volume of the uterus increases and compresses the abdominal organs.

There is a high probability of constipation, which is forbidden to get rid of with conventional laxatives. Fruits, vegetables and herbs will come to the rescue.

Pregnant women need to monitor the amount of carbohydrates taken, otherwise there is a high probability of seriously gaining weight.

Nutritional features characteristic of the second trimester:

1. It is advisable not to eat foods with high cholesterol levels, as it prevents the liver from working normally. Caution should be exercised when using beef liver, caviar, various sausages, bacon, cheese, and various pastries.
2. Limit your intake of fatty, salty and allergenic products. Every day, the menu should contain low-fat cheese, milk, cottage cheese and kefir - components enriched with calcium. After all, in a future mother, it is able to be washed out of the body, while the baby is vital for the formation of the skeletal system. Insufficient calcium intake with foods can be replenished with the help of vitamin complexes.
3. It makes sense to start gradually preparing for the third trimester by reducing fluid intake.

In this trimester, expectant mothers most often suffer from pathologies associated with intestinal activity, namely constipation, diarrhea. In this regard, nutrition in accordance with the scheme is of particular relevance: eat more often, but little by little. This problem can be avoided by increasing the intake of plant fibers, in particular fiber.

Do not forget about the consequences of excessive passion for flour and fatty foods in the last stages. Such thoughtlessness can lead to unpleasant consequences, in particular, an increased size of the fetus. Because of this, the process of childbirth can become more difficult.

In the third trimester, you must follow strict rules:

1. The volume of fluid consumed must be reduced in order not to face the problem of late toxicosis and the appearance of edema.
2. The unspoken rule for expectant mothers at these times should be the measurement of the volume of fluid at the "input" and "output". A difference of no more than 200 ml is allowed.
3. In order to have a positive effect on metabolic processes and improve the removal of excess fluid from the body, salt intake should be limited.
4. Completely eliminate fatty broths (both meat and fish), concentrated gravy. It is better to switch to vegetarian soups, milk sauces, boiled meat, fish.
5. Dishes from mushrooms should be, if not completely excluded, then at least limited. Leave the use of animal fats until better times. You can only have a little butter. You will have to forget about lard, pork, beef and lamb for a while.
6. Cooking is allowed exclusively in vegetable oil. At least once a week, the expectant mother is recommended to have a fasting day (you can only take kefir or apples).
7. In the very last month, completely eliminate fatty foods and flour products from the diet, reduce the consumption of sugar, honey, jam.

Important! A woman who is expecting a child should protect herself from the possibility of poisoning. She is advised to temporarily forget about any pâtés, raw or soft-boiled eggs, undercooked meats, and dishes containing raw eggs.

According to modern medicine, ladies in an interesting position should drink in moderation. They are advised to consume at least 2 liters of fluid per day. Water helps to remove toxins from the body and prevents the formation of kidney stones.

It is equally important to choose the right drinks. Eliminate soda, especially with dyes, it is better to opt for plain water. If you want to drink something tastier, you can be content with juice, but only natural.

Do not brew herbal teas either. Many plants have an abortive effect, which a woman may not be aware of. The well-known hibiscus (hibiscus) is exactly that.

What dangers can be fraught with food during pregnancy

However, eating during pregnancy can be fraught with certain risks.

1. A particular danger lurks for expectant mothers in overeating, especially in the last stages. The fact is that the load on the liver during pregnancy increases, and overeating only intensifies it. As a result, the body is able to respond to such a fact with signs of intoxication. As a result, the woman begins to feel sick, vomiting, weakness occurs. For a long time, vomiting is dangerous because it can cause spasms not only of the stomach, but also of other organs. As a result, there is a risk of preterm birth.
2. It is necessary to stop eating salty foods. An abundant amount of salt can provoke venous stasis and the appearance of edema - a very dangerous pathology for later periods.
3. Exotic dishes for a pregnant woman are not the best option. They can cause gastrointestinal upset or allergies.
4. It is strongly recommended to refrain from eating vegetables and fruits of early harvest, because they usually contain dangerous chemical components.
5. It is advisable to avoid eating foods that are strong allergens. Subsequently, this may cause the development of allergic reactions in your baby. It does not make sense to completely abandon them, just do not abuse them.
6. Do not eat raw fish, sushi, oysters, shellfish. This will prevent the entry of harmful viruses or bacteria into the body. Smoked seafood is also not worth eating.
7. Hot dogs, street meat dishes are fraught with a certain danger. As a rule, they are the source of the development of listeriosis.
8. Unpasteurized milk is also contraindicated for expectant mothers, as it can cause the development of foodborne diseases.

Sample menu for a pregnant woman for the day

An approximate 6-time menu for a pregnant woman might look something like this:

• Breakfast - black bread sandwich with a piece of butter, chicken egg, 200 gr. kefir.
• Second breakfast - Green salad, tea.
• Lunch - Chicken fillet, boiled potatoes, pear, kefir or drinking yogurt - 1 cup.
• Snack - Sandwich with butter or jam, juice.
• Dinner - Rice (preferably brown), boiled fish, vitamin vegetable salad, tea.
• The second dinner is a glass of kefir or some fruit.

Pregnancy is a great opportunity to change your taste preferences. Before you eat something, it is important to remember that now you are eating not only for yourself, but also for the crumbs that you carry under your heart and for which you are now responsible.

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