Diet for pregnant women: menu, recommendations. Proper nutrition during pregnancy

Proper nutrition of a pregnant woman is the key to successful delivery, maintaining the health of the pregnant woman herself and the birth of a healthy baby. But what to eat during pregnancy, the observing doctor will tell you. You should not always listen to the advice of your loved ones, who recommend a diet for their own needs.

Nutrition for a pregnant woman

It is very difficult to regulate the diet of a pregnant woman in the first months of the term. In the first trimester, a woman may experience severe toxicosis, which is why she generally has the right to refuse any food. During this period, even some completely non-aggressive smells are annoying, not to mention dishes.

Over time, when toxicosis recedes and appetite returns, another problem arises - rapid weight gain, which is very difficult to fight. Extra pounds provoke a number of serious problems that accompany a woman after childbirth. This:

phlebeurysm;
tendency to constipation;
haemorrhoids;
heart failure;
kidney failure;
disorders of the pancreas;
tendency to high blood pressure.

The diet, which the supervising doctor approves, can lead a woman to complete discouragement. Pregnant food is never too tasty so as not to “warm up” the appetite and at the same time saturate the body with useful substances.

From the first trimester, portion sizes are set by the doctor. Now the nutrition of a pregnant woman will vary by weeks of development of the child. There are a number of necessary products that it is desirable to use a pregnant woman constantly. The dominant role is occupied by cottage cheese and iron-containing products.

Healthy food for pregnant women

Before discussing all kinds of dishes for a pregnant woman, one should take into account the general rules for compiling a diet. Plant foods should make up ⅔ of food eaten per day. Such a menu is most important in the last stages of pregnancy, at least two to three weeks before childbirth. Vegetables contain a large amount of prostaglandins, which provide elasticity to the tissues of the birth canal.

Dishes from vegetables have a beneficial effect on the functioning of the organs of the gastrointestinal tract, eliminating constipation and inhibiting the growth of body fat. Eating vegetable soups and sautés, a pregnant woman will not feel a high load on the stomach and pancreas, especially if the dishes are steamed without using a frying pan.

However, no vegetables can replace meat products for either the mother's body or the unborn baby. Refusing meat during pregnancy is simply a crime. A growing embryo simply needs protein of animal origin. Every day, up to 100 grams of animal proteins should be included in the diet of a pregnant woman. If on some days a woman wants to do without meat, it should be replaced with fish.

Fruit is a separate item. Of course, expectant mothers who had allergic problems even before conception should be extremely careful when choosing fruits in supermarkets. Most exotic fruits are pre-treated with liquefied gas or acceptable herbicides to make them marketable for a longer period.

Exotic fruits entering the local market travel a long way from the southern countries. Sometimes it takes from several days to several weeks for delivery. Usually, fruits and vegetables from abroad are transported by sea, as this is the cheapest type of delivery. It is not recommended to buy fruits and vegetables sold in vacuum packaging for pregnant women.

It should also be remembered that freshly prepared food is much tastier and healthier than heated and prepared in advance. Therefore, it is better to prepare food for pregnant women in small portions per meal. Food left overnight in the refrigerator should not be covered with plastic bags and kept under nylon lids for a long time. Pathogenic microflora can multiply in it, invisible to the human eye, but carrying a high degree of danger to health.

Dry food and "on the go" should be excluded. You can not overeat, as well as go hungry for a long time. The feeling of thirst must be quenched as it arises. Equally important is what the pregnant woman will drink and in what volumes. Increased fluid intake will lead to edema, which will cause shortness of breath, blockage of the veins of the lower extremities, and interfere with normal blood circulation. Drink should be at room temperature. Carbonated, tonic and alcoholic drinks are not recommended. Food should be consumed slowly, in a relaxed atmosphere, chewing thoroughly. Rushed air can cause prolonged belching, colic, and general discomfort.

What products are needed

Useful cooking for a pregnant woman consists of dishes prepared as follows:

Cooking food in a double boiler or baking in the oven. This is the most useful method of heat treatment of products. You can bake any food, from vegetables to meat and fish. To do this, use foil, polypropylene packaging or parchment paper. So you can cook dietary meat, retaining all the useful substances in it.
Food cooked extinguishing method. This option involves prolonged stewing of food in a sealed container with a small addition of water or vegetable oil. Meat, vegetables and mixed dishes are very tasty and nutritious.
Food cooked frying method. In order to maximize the preservation of useful substances in foods that have been fried in a pan, it is necessary to fry vegetables or meat in small pieces on a hot surface without adding fat. A wok pan is ideal for such dishes, it has thin walls that heat evenly from the bottom to the top surfaces. The burner flame should cover the entire surface of the pan, so the burner should be wide.
Food cooked in nature on open fire. This very first method of cooking in human society is gaining popularity even now. For a future mother, it is advisable to select lean pieces of meat or fish. In small pieces, you can fry pumpkin, tomatoes, zucchini, eggplant, potatoes. Before eating, remove the crust formed during frying.

From plant foods, pregnant women can do everything, individually excluding what can cause allergic reactions. You need to be careful when eating citrus fruits, tomatoes, strawberries, and some exotic fruits. It is better to fill salads with unrefined vegetable oil, trying not to abuse salt and hot spices. Salt and spices cause an increased feeling of thirst, provoking swelling and the accumulation of excess weight.

The benefits of beef tongue for pregnant women

Beef tongue belongs to dietary products due to the low content of connective tissue cells. Beef tongue dishes are easily digested without provoking putrefactive processes in the digestive system, which is typical for other types of meat products.

takes part in the synthesis of hormones and amino acids;
improves the functioning of the nervous system;
eliminates anemia;
stabilizes fat and carbohydrate metabolism;
reduces the level of cholesterol in the blood;
improves the functions of the skin.

In dishes prepared from beef tongue, a high content of protein and trace elements, which contribute to the improvement of the pancreas. Nutritionists believe that this product is able to replenish about half of the daily requirement of microelements vital for the body of an adult.

Doctors observing pregnant women strongly recommend including beef tongue dishes in the diet, which will eliminate the development of anemia, gastric ulcers and saturate the body of the mother and the unborn baby with useful substances.

Jelly during pregnancy

The gelatin contained in the jelly is not able to affect blood clotting. Therefore, pregnant women can eat dishes in which gelatin is present in full. For the preparation of edible gelatin, an extract of Pacific seaweed agar-agar or cartilage and tendons of animal origin is used. The cartilage tissues of animals are saturated with natural collagen, which will reliably ensure the health of the cartilage of the pregnant woman and the developing embryo.

Gelatin is rich in glycine. It is an essential amino acid for the body. It is thanks to her that a person feels a surge of energy and mental activity. The composition of gelatin contains the following substances that affect the functioning of the digestive system and the cardiac system:

alanine;
dicarboxylic acids;
peptides;
active proteins.

Some fruits are not advised to be taken raw during pregnancy, as they can cause belching, stool disorders and heartburn. By preparing delicious jelly with the addition of juices or fruit drinks, you can perfectly replenish the supply of trace elements and vitamins in the body of a pregnant woman, combining the useful with the pleasant.

Doctors have to recommend dishes with the addition of gelatin to pregnant women with an indispensable consideration of the work of the intestines of their patients, since it has a slight astringent effect.

Brewer's yeast for pregnant women

Brewer's yeast has a beneficial effect on the body. The product is produced by pharmacological companies in the form of tablets, capsules and suspensions. This is a real storehouse of trace elements and vitamins, which is an excellent dietary supplement.

Yeasts are unicellular fungal organisms that remain alive under certain conditions. They are obtained in the process of cultivating the following composition: malt, hop cones and beer wort. After combining the components, the fermentation phase begins, followed by fermentation.

Women during the gestation period often experience health problems caused by a lack of nutrients in the body:

increased fatigue;
fragility of the nail plates;
hair loss on the head;
decreased immune functions;
the appearance of skin rashes.

Brewer's yeast is prescribed for pregnant women to maintain the body in such a difficult period. The supplement does not contain substances dangerous for the embryo and the mother's body, so experts safely prescribe it to women from the early stages of conception.

Brewer's yeast is distinguished by the following content:

Vitamins B, P and D. Contribute to the restoration of the functions of the nervous system, skin, nail plates, hair follicles.
Phosphorus. Renews bone tissue and stabilizes the functioning of the urinary system.
Copper. It takes an active part in the breakdown of fats and carbohydrates, and also stimulates the production of insulin.
Potassium. Regulates the acid-base balance in the body and improves the transmission of nerve impulses.
Calcium. Forms structural material at the cellular level, creating healthy rudiments of teeth in the embryo and bone.
Zinc. Provides regeneration of cells of the cerebral cortex.
Magnesium. Stimulates metabolic processes in the body, reduces tremor, stabilizing the functions of the nervous system.
Silicon. Contributes to the normal absorption of calcium by the body.
Sodium. Supports electrolytic balance in the body of a woman and an embryo.
Sulfur. Improves the structure of the skin, hair and nail plates.
Selenium. Neutralizes dangerous decay products, increases the protective functions of the body.

However, with all the beneficial properties of brewer's yeast, gynecologists approach their appointment with caution. Active enzymes can provoke dysbiosis of the mucous membranes of the genital tract and disruption of the organs of the urinary system. Therefore, the doctor carefully examines the history of the pregnant woman and individual characteristics.

Essential trace elements

Most of the necessary trace elements the body receives from food. These are iodine, calcium, iron, potassium, manganese, phosphorus, selenium, zinc. In cases where the lack of useful substances involved in metabolic processes, protein synthesis, improving blood circulation and digestion makes itself felt, you should take the necessary trace elements in addition. Seafood, vegetables and fruits are especially rich in trace elements.

During pregnancy, the female body often lacks iron. Iron deficiency can lead to irreversible processes in the development of the embryo. A woman should monitor the first symptoms of iron deficiency and compensate for it. So, the most common symptoms of iron deficiency are as follows:

anemia;
increased fatigue;
drowsiness;
dizziness;
muscle weakness;
frequent sudden heartbeats;
tendency to irritability;
depression;
dry skin;
fragility of the nail plates;
restless legs syndrome;
dyspnea;
loss of appetite;
inflammation or pain in the tongue and lips.

In most cases, you can compensate for iron deficiency by adjusting your diet. Table #1 lists foods high in iron.

Table number 1. Iron-containing products and the level of trace elements in them


dried mushrooms		Rabbit meat
pork liver
wheat bran		Turkey meat
Brewer's yeast
cocoa powder
Beef liver

Egg yolk		Broccoli
		Potato

fresh mushrooms		Chicken meat

sea kale		Egg white

How to use vitamins correctly

A pregnant woman should receive the whole complex of vitamins necessary for the body. From berries you can buy cranberries, raspberries, currants, blueberries. All fruits contain vitamin C, which is perfectly preserved for a long time in fruit drinks and berries grated with sugar.

Fruits can also be consumed raw, if the pregnant woman does not suffer from increased secretion of gastric juice and allergic reactions to some of them. When a woman feels that raw fruits cause increased irritation of the gastric mucosa, then jelly and fruit compotes will be ideal. Apples can be baked in the oven or in a double boiler; juicy fruits can be used to prepare fillings for cottage cheese dishes.

In addition to fruits, vitamins are found in meat and dairy products, vegetables, offal. The most complete list of essential vitamins and foods containing them is given in Table 2.

Table number 2. Essential fat-soluble vitamins during pregnancy

Vitamin name	purpose
A (retinol + beta-carotene)	Visual receptors, skin, mucous membranes	Liver, egg, butter, dairy products
D (calciferol)	Calcium absorption, bone and tooth growth	Egg, butter, hard cheese, milk, fatty fish
E (tocopherol)	natural antioxidant	Vegetable oil, olives, wheat germ
	Blood clotting	Liver, onion, spinach, cucumber, green peas, parsley, dill
B1 (thiamine)	Metabolic processes, nerve and muscle activity	Liver, heart, tongue, beans, peas, brewer's yeast, whole grain cereals
B2 (riboflavin)	Metabolic processes, heart function	Liver, heart, red meat, cereal cereals, dairy products, brewer's yeast
B5 (pantothenic acid)	metabolic processes	Beef, liver, egg, brewer's yeast, cereals
B6 (pyridoxine)	Metabolic processes, hemoglobin production	Beef, chicken, pork, brewer's yeast, liver, cereals
B8 (biotin)	Metabolic processes, hair growth, nail plates	Liver, egg, dried fruits, beans, beans, peas, fish
B9 (folic acid)	Cell division and growth, development of the bone skeleton	Cucumber, spinach, parsley, zucchini, sunflower seeds, lettuce, hard cheese, whole grain cereals
B12 (cobalamin)	RBC production, metabolic processes	Beef, chicken, pork, fish, liver, heart, dairy products
C (ascorbic acid)	Natural antioxidant, wound healing, resistance to viral infections	Most fruits and vegetables
PP, B3 (niacin)	metabolic processes	Beef, chicken, pork, river fish, ocean lean fish, brewer's yeast, beans, peppers, peas

Do's and Don'ts

Each organism is individual. It is possible that the diet of one pregnant woman is categorically not suitable for another. The characteristics of each organism will show what it is desirable to refuse during the period of bearing a child, and what to focus on. However, nutritionists have developed special tables for pregnant women, the advice of which should be followed. Table No. 3 shows the most commonly used foods and dishes from them in everyday life, as well as the benefits and possible harm for pregnant women.

Table number 3. Recommended and undesirable foods for pregnant women

Products
Bread and bakery products	Bran bread, wholemeal bread, crackers, savory pastries	Pastries from the highest grades of flour, puff pastries and rich pastries
	Vegetable soups in low-fat broth, lean borscht, beetroot	Fatty broths
	Lean steamed or boiled beef, rabbit meat, skinless chicken meat	Fatty meats, homemade fatty sausages, dumplings, smoked bacon, canned meat
	Low-fat varieties of fish (pollock, hake, pelengas, perch, carp, saffron cod, grenadier)	Fatty fish, smoked, salted fish, canned fish, crab sticks
Cereals, cereals, legumes	Buckwheat, rice, wheat, barley, corn, oatmeal	Semolina porridge, dishes with a high content of beans, peas, beans
	1-2 eggs per day (boiled or scrambled)	Fried or raw
	Sour-milk products, low-fat cottage cheese, cheesecakes, casserole, yogurt, low-fat sour cream, cheese	Smoked cheeses, raw milk
Fruits vegetables	Boiled vegetables, fruits in compote or jelly; cranberries, blueberries, nuts, pumpkin seeds	Red fruits and vegetables, some citrus fruits if allergic
Fats and sweets	Olive, sunflower, corn and butter, jelly, jam, chocolates in moderation	Sweet pastries with rich cream, too large portions of chocolate
Snacks, spices	Vegetable salads, vinaigrette, vegetable caviar, fruit salads	Hot sauces, horseradish, mustard, hot pepper, vinegar, salt
	Small volumes of natural juices, fruit jelly, dried fruit compotes, berry fruit drinks, weak teas, rosehip broth, chamomile tea	Alcoholic beverages, strong coffee and tea, tonic drinks high in sugar and gas

Nutrition of a pregnant woman by month

In each trimester, it is necessary to focus on foods high in folic acid, this contributes to the normal development of the fetus. It is not advisable to limit yourself in water consumption. However, drinking too much liquid during the day, and especially at night, is not worth it. Water should be purified, without dyes and artificial flavors, non-carbonated. It is not recommended to drink water at the time of a meal or immediately after, it is better to do this before a meal and a couple of hours after a meal.

In the first trimester, you can plan your daily food intake as shown in table No. 4. Depending on whether there are allergic reactions to various fruits and vegetables, each woman should regulate their consumption on her own or on the advice of an observing doctor.

Table No. 4. Recommended daily diet for a pregnant woman in the first trimester

Day of the week		Lunch
Monday	Buckwheat or rice porridge (you can add milk), fresh juice (carrot, apple, orange)	Puff with pumpkin or spinach	Whole grain bun, broccoli pea soup, rosehip tea	apple or carrot	Braised chicken with rice or pasta, mint tea
	Bran bread with cucumber or tomato and hard cheese	Yogurt or curdled milk	Spaghetti with tuna, zucchini with olive oil	Curd cheesecake	Oven baked potatoes with beans
	Oat flakes with milk, kefir	grapefruit or orange	Lean beef casserole with beans	Dried apricots with prunes	Vegetable salad with boiled rice, eggs and sardines, tomato or cranberry sea
	Cheesecakes with the addition of low-fat sour cream, carrot juice with pulp	White or red cabbage salad with olive or corn oil	Laminaria salad with unrefined sunflower oil, fish pie, dried fruit compote	banana or kiwi	Wholemeal bread, boiled egg, lettuce, baked milk or kefir
	Oatmeal porridge in water or milk with the addition of dried apricots or prunes, fermented baked milk or yogurt	Several walnuts, steamed dried fruits	Boiled pasta from durum flour with low-fat meat sauce, carrot or cranberry juice	Toast with butter	Lavash with soft or melted cheese with greens, chamomile or rosehip tea
	Omelet with a small amount of vegetables and ham, croutons, fresh orange or tomato juice	Bran bread with lean salted salmon	Boiled chicken meat, avocado salad, curdled milk or kefir	A few walnuts or peanuts	Vinaigrette with bran bread, salted herring, fermented baked milk
Sunday	Pancakes or pancakes with fruit or jam, yogurt	apple or pear	Bran bread, vegetable soup with a piece of lean meat, compote or green tea	Carrot salad with low-fat sour cream	Boiled or stewed chicken, boiled potatoes, carrots or boiled beets, mint tea

Table No. 5. Recommended average daily food intake for pregnant women in the second trimester

	Daily Value(g)
Wheat bread
Rye bread
Wheat flour

pasta or spaghetti
Potato
vegetable dishes
Fresh fruits

Dried fruits

Sweet flour products

Fish, seafood
Low-fat cottage cheese
Sour cream, fat content not more than 10%
Dairy products
Butter
Vegetable oil

Hard cheeses
Black tea
iodized salt
Natural coffe

Table No. 6. Recommended average daily food intake for pregnant women in the third trimester

	Daily Value(g)
Fish (boiled or stewed)
Meat (boiled or baked in a sleeve without a crust)
Low-fat cottage cheese
Dairy products
Low fat sour cream
Butter
Vegetable oil (corn, sunflower, olive)


Wholemeal bread
White bread made from premium flour
Buckwheat
Potato
Cauliflower, white cabbage or broccoli

Bulb onions
Cucumber tomato

Prunes, figs, dried apricots, raisins

Table No. 7. Chemical composition of the required diet per day in the second and third trimesters

Nutrients	Daily Value(g)
Proteins of vegetable origin
Animal proteins
Animal fats
vegetable fats
Carbohydrates
Total daily energy value	2556 kilocalories

Table No. 8. Recommended number of meals per day, indicating approximate volumes

I trimester	II trimester	III trimester
Meals 4 times	Meals 5 times	Meals 6 times
Breakfast volume 30% of the daily ration		Breakfast volume 20% of the daily ration
The volume of the second breakfast is 15% of the daily ration		The volume of the second breakfast is 10% of the daily ration
	Lunch volume 40% of the daily ration	Lunch volume 30% of the daily ration
		The volume of the second lunch is 10% of the daily ration
	Dinner volume 10% of the daily ration	Snack volume 15% of the daily ration
	A couple of hours before bedtime, you can drink a glass of fermented milk products, close to 5% of the daily diet	Dinner volume 10% of the daily ration
		A couple of hours before bedtime, you can drink a glass of fermented milk products, close to 5% of the daily diet

Conclusion

It is important for every pregnant woman to know which foods should be limited, and which should be completely abandoned for a while during pregnancy. Everything that a woman does during this period instantly affects the health of the unborn baby. The most vulnerable is the woman herself and the fetus during the first trimester. An increased salt content can increase toxicosis, cause increased swelling, which is why spicy dishes seasoned with a lot of spices and canned vegetables should be excluded from the diet, replacing them with fresh ones.

Fried food is undesirable not only during pregnancy, but also in everyday life. As soon as the pregnant woman reduces the consumption of fried foods, one can immediately notice a decrease in the strong feeling of thirst and improved digestion. Fried provokes constipation, impaired liver function. Today, there are many ways to cook "steamed". At the same time, eating pregnant food from the microwave should be avoided. Although the products are not covered with a crust, as when fried, they can cause great harm to the body of the mother and child.

Not everyone can completely eliminate sweets from their diet. However, it should be understood that “fast carbohydrates” do not bring any particular benefit to anyone, giving the body only extra pounds.

Carbonated sweet drinks have a high content of various dyes, preservatives, flavors, flavor substitutes. There is no mention of alcohol at all. It can only increase toxicosis, irritating the mucous membranes of all organs of the digestive tract, and also bring irreparable harm to the embryo.

Bibliography

1. Sobolev A.N. "Nutrition of a breastfeeding woman", 2009
2. Yurkov A.S. "Daily intake of vitamins by pregnant women", 2010.
3. Ivanskikh A.V. "Peculiarities of nutrition of pregnant women, women in labor and nursing mothers", 2009

For the full development of the baby and the well-being of the expectant mother, pregnant women must adhere to certain nutritional rules. In addition, following all the recommendations will help not only to bear a healthy child, but also to keep the figure slim and beautiful. Proper nutrition for pregnant women is the key to good baby health and a successful pregnancy.

Basic principles of nutrition for pregnant women

Expecting a baby is a great time to switch to a healthy diet and rethink your habits. The first thing that will have to change is the number of meals and move from 3 meals a day to 4-5 meals a day.

As the number of meals increases, the amount of servings should be reduced. The expectant mother does not need to eat for two - except for the extra pounds gained and additional problems due to excess weight during childbirth, this will not bring.

You need to eat often and in small portions.

Products must be only fresh and natural: no preservatives and synthetic products. The diet should contain fresh vegetables, fruits, berries and greens, which perfectly cope with the problem of constipation and contribute to the normalization of the intestines, as well as meat, fish, dairy products - the main sources of protein and the prevention of anemia and lack of calcium in the body.

How to eat right during pregnancy

Do not abuse large amounts of food, do not overeat, so that there is no feeling of heaviness in the stomach. It is not recommended to skip meals. If you feel hungry, it is better to have a snack in the form of an apple or yogurt;
It is necessary to have breakfast immediately after waking up. Nutritious cereals: oatmeal, buckwheat, corn, rich in trace elements and vitamins, ideal for a morning meal;
A varied menu is an important condition for the nutrition of expectant mothers. Each product is useful and will only benefit the child. The use of the same dishes can lead to a lack of certain useful and nutritious substances in the body;
You should limit the number of sweets, confectionery and flour products in your menu. Sugar can be replaced with healthy honey, sweets - with fruits, raisins, nuts;
The first half of the day is the best time for taking protein foods, the afternoon and evening are great for eating dairy, sour-milk, as well as vegetable products;
Proper nutrition during pregnancy involves drinking enough water to avoid swelling in pregnant women. Berry fruit drinks, compotes, jelly, rosehip broth and weak tea are useful;
Give preference to food that is steamed, stewed, boiled or baked. For fried foods, use as little fat as possible;

Important! The abuse of flour products and pastries can cause fermentation in the intestines and lead to discomfort and discomfort.

Proper nutrition of a pregnant woman: menu

Breakfast:

As the first meal after waking up, muesli with milk with various cereals, pieces of fruits and berries, nuts is suitable. Such a breakfast will saturate the body, energize and provide calcium and phosphorus.

Fresh seasonal fruits filled with homemade yogurt or frozen will also be useful, which do not lose their beneficial properties when defrosted. A variety of cereals, eggs in any form, toast: with cottage cheese, cheese, bacon, vegetables, cottage cheese casseroles will be an excellent breakfast and provide proper nutrition during pregnancy.

Lunch:

Second breakfast - a snack before lunch with fruit, yogurt, a milkshake with the addition of a piece of fruit or a handful of nuts and dried fruits.

Dinner:

Lunch is a complete meal. Include soups, boiled, baked or stewed meat in the diet, fish is useful. Boiled potatoes, stewed vegetables, vermicelli or pasta are suitable for garnish. Do not forget about vitamin salads with olive oil, herbs. After dinner, you can drink a glass of juice, compote or herbal tea.

afternoon tea:

An afternoon snack allows you to satisfy your hunger before dinner and energize your body, to cope with an after-dinner sleepy state. Fresh vegetable and fruit juices, a cake or a bun with honey or jam, cottage cheese mass or cottage cheese dishes are suitable.

Dinner:

For dinner, stews with meat and vegetables, fish dishes, egg dishes and fresh salads are great. You can also eat a bun with milk or yogurt.

Second dinner:

The second dinner, as a rule, falls at a later time. In order not to burden the stomach before going to bed and satisfy the feeling of hunger, a glass of warm milk will help, it is possible with honey, a piece of cheese with dry cookies or a handful of dried fruits or nuts. Any fermented milk products are suitable: fermented baked milk, yogurt, kefir.

Prohibited foods with proper nutrition during pregnancy on the menu:

avoid eating half-cooked fish and seafood, such as sushi;
vegetables and fruits must be washed well under running water to prevent infection with toxoplasmosis;
It is worth avoiding the use of blue cheese varieties during pregnancy (dor blue, camembert), which contain the listeria bacterium, which is dangerous to the health of the baby.

Proper nutrition during pregnancy by week

First 4 weeks pregnancy is the time when the expectant mother realizes that now she should take her health more responsibly: eat differently. You should give up quick snacks "on the go", forget about fast food (hot dogs, french fries), smoked meats, and switch to vegetable salads, sour-milk products and fresh fruits.

Proper nutrition during early pregnancy should provide the body of the pregnant woman with enough calcium, which is necessary for the formation of strong bones in the unborn child. Calcium is rich in all dairy, sour-milk products, especially cottage cheese, green vegetables, broccoli.

Also, the body of the expectant mother needs manganese and zinc contained in eggs, oatmeal, bananas, turkey, spinach and carrots.

Toxicosis is a common occurrence in pregnant women, so proper nutrition in the first trimester of pregnancy during 5 to 10 weeks It consists in the exclusion of foods that can provoke vomiting. This applies to high-calorie and fatty foods. For nausea, you should eat small portions, lemon, sauerkraut, rosehip decoction, rich in vitamin C, and dried apricots are useful, especially before bedtime.

11-12 weeks of pregnancy- a period of unusual taste preferences in food in pregnant women. Do not deny yourself even the most daring combinations of products. enough.

13-16 weeks the time of completion of the formation of the fetal skeleton. The use of milk, cottage cheese, kefir will benefit the unborn baby.

During 17-24 weeks the formation and development of the organs of vision and hearing in the child. These weeks, foods rich in vitamin A are useful. It is found in large quantities in cabbage, carrots, and bell peppers.

WITH 24 to 28 weeks expectant mothers may experience an unpleasant feeling of heartburn, which is associated with the pressure of the stomach on the uterus, which has increased significantly by this time in size. Avoid fatty and spicy foods, sauces and condiments, and avoid carbonated drinks. With heartburn, cereals are useful, especially oatmeal and buckwheat, low-fat vegetable puree soups, boiled meat and stewed vegetables.

29 - 34th week of pregnancy- the period of formation and development of the child's brain. The diet should be dominated by red fish, dairy and sour-milk products, nuts and eggs. Proper nutrition for pregnant women during this period is especially important!

Beginning with 35 weeks- the time of preparation of the body for future childbirth, it needs energy. The source of energy and strengthening of the body are fresh and boiled vegetables. You should reduce the amount of meat and fish dishes, eggs, as well as calcium-rich foods in the diet - the body does not need calcium before childbirth.Its excess will harden the bones of the baby's skull and make it difficult for it to pass through the birth canal.

Important! More attention should be paid to the use of vegetable fats, dressing salads with vegetable oil, adding to vegetables. Vegetable oil helps to increase muscle elasticity and is an excellent prevention of hemorrhoids.

Pregnancy is a time when a woman can allow everything in her diet, but observe the measure, adhering to the basic rules of nutrition. Having organized proper nutrition during pregnancy for weeks, a woman should not deny herself small pleasures - a source of positive emotions, so necessary for the baby.

Nutrition during pregnancy is one of the most important conditions for the full development of the fetus, a favorable course of pregnancy and its outcome. Normal conception, the process of pregnancy and feeding a child are natural physiological processes that often do not require the intervention of doctors. The only thing that future mothers should understand is that the life and health of their unborn child will depend on how they eat for all 9 months. Some simply do not realize this, so in the future there are serious problems with the development of the fetus. Moreover, improper and unbalanced nutrition of the expectant mother during gestation will affect the well-being of the baby for many years.

There are too many temptations in the modern world, but sometimes you should forget about your desires and completely focus on the child. To alleviate nutritional problems in the first months of pregnancy, doctors may prescribe special products, such as protein vitamin-mineral complexes, which are able to supply the body with all the necessary substances.

1 trimester - features and eccentricities of pregnant women

Relatives can help keep the diet of a pregnant woman. The 1st trimester is one of the most important periods in the formation of the fetus. It is during the first months of pregnancy that you will have to completely abandon all bad habits. In fact, this should have been done a few months before conception, even during pregnancy planning.

When it comes to food, a sudden change in habits and the transition to completely healthy food can be stressful for the body, and this is completely unnecessary. For example, do you like to eat fried potatoes and can't imagine your life without them? Okay, eat healthy. Such eccentricities are fully supported. In any case, if a pregnant woman wants something unusual, then she definitely needs to give it. Small vagaries in food are permissible, because the body is rebuilt in connection with pregnancy - this concerns the fact that a child needs a huge amount of useful minerals and vitamins. They may not be enough, so a woman’s body with such “Wishlist” signals that there are not enough substances. As you can see, the diet for pregnant women is quite simple in the first months. Many do not even change their habits.

What do we eat?

The menu of a pregnant woman is quite an unpredictable thing. Of course, everything is selected individually, but there are some general patterns for all expectant mothers.

It is very important to listen to even the slightest eccentricities in food, because the desires of pregnant women sometimes speak volumes. For example, if you want seaweed, then there is an acute shortage of iodine in the body. An increased interest in dairy products (milk, cheese, cottage cheese, and others) is a sign of insufficiently high calcium levels. It is necessary for the full development of the fetus, so its deficiency should be eliminated without delay. A lack of vitamin C, for example, is evidenced by a craving for fresh vegetables and fruits, potatoes and pickles. Many people in this period want to eat nuts, fish and green peas - such food preferences are a clear sign of a lack of vitamin B1 in the body. Fruits, as well as orange and red vegetables, are an excellent source of vitamin A (that is, carotene). For lovers of bananas, the good news is that they are rich in vitamin B6 and much-needed potassium.

A proper diet for pregnant women should in no case exclude the use of meat. Often there are situations when such a useful product is abandoned due to toxicosis. A similar phenomenon worries women during the first few months of pregnancy. In any case, it will pass quickly enough, and the use of such products will not cause any trouble at all.

The first half is the correct ratio of useful micro and macro elements

In the first few months of pregnancy, the internal organs of the unborn baby begin to form, which is why it is so important to follow the advice of experts regarding nutrition. Firstly, it is preferable to eat 4 times a day, and this should be done in such a way that about 30% of the total energy value of the daily diet is eaten for breakfast.

Then it is followed by a second breakfast - this is another 15%, lunch takes 40%, dinner is only 10%. But at 9 pm you can drink a glass of kefir - this will be the remaining 5%.

Such proportions should be calculated for a diet with an energy value of 2400 or up to 2700 kcal. In order to avoid possible problems in the future, you need to properly plan your meals during pregnancy.

Doctors recommend that you follow a diet that will include all the necessary proteins, carbohydrates, fats, micro and macro elements, minerals, and vitamins. The diet of a pregnant woman per day should include an average of 75 g of fat, up to 110 g of protein, and approximately 350 g of carbohydrates. It is these proportions that are able to provide the body of a pregnant woman with everything necessary for the normal physiological development of the fetus.

Contraindications during pregnancy

The diet for pregnant women should completely exclude alcohol and cigarettes - it would seem that everyone knows this, but some young ladies simply cannot afford to give up such addictions.

Sometimes it is not enough to know that in the future bad habits can lead to improper physiological development of the baby, to problems with the cardiovascular system and mental development.

In the first months of pregnancy, drug abuse should be avoided, unless the attending physician sees it as necessary. Avoid any contact with patients, because during pregnancy a woman's immunity is too weakened, which can lead to sad consequences. Do not eat poor quality foods. The best option would be to eat freshly prepared meals, fresh vegetables and fruits. Food poisoning is not the best prospect.

The most interesting thing is that lovers of spicy are a little unlucky. Such spices as mustard, horseradish, pepper and vinegar, they will definitely not see soon. It is important that there are absolutely no canned foods on the pregnant woman’s menu. You can only use those that are marked "Baby food" and "No preservatives guaranteed."

Required doses of minerals

The most basic problem that pregnant women face is the lack of iron in the blood. It is this component that is responsible for normal blood circulation and tissue respiration. In order to make up for the required daily dose (up to approximately 20 mg), it is enough to include egg yolk, liver, oatmeal and buckwheat porridge in the diet.

If there is a desire to eat lime, salt, chalk and more, then this is a clear sign of a lack of calcium salts in the body. So the first step is to change your diet. In this case, pregnant women are prescribed special vitamins, phosphorus, calcium and iron preparations. The approximate diet of a pregnant woman should include from 1500 to 2000 mg of calcium per day. This dose is almost twice the daily norm of an adult. In order to satisfy this need, it will be necessary to intensively consume dairy products, especially milk. For example, 100 ml of pasteurized milk contains approximately 130 mg of calcium. Cheeses are the most valuable in this regard - only 100 g of cheese can contain up to 1000 mg of calcium.

Strict rules must be observed regarding the consumption of table salt. For example, in the first few months you can allow up to 12 g per day, a little later you can only up to 8 g, but in the last two or three months only up to 5 g.

Nutrition during pregnancy - basic rules

It is important to ensure that all cooked food is of the highest quality. Many doctors recommend eliminating sucrose from the diet. Most of it is found in confectionery. A good substitute would be glucose, honey, fructose, as well as any confectionery products that are made on their basis.

It is very important for a pregnant woman to ensure that the amount of energy that comes with food matches the costs. That is, it is normal that the expectant mother gains kilograms, but this recommendation will protect her from excess weight that may remain after childbirth.

The diet of a pregnant woman must be completely balanced: an excess of nutrients can also disrupt the full physical development of the fetus, metabolism and the function of the endocrine glands. As a result, a baby with excessive body weight and inharmonious development of internal organs may be born.

If we look at the problem from the other side, then malnutrition can harm the unborn child even more than overeating. A deficiency of at least one useful element (for example, calcium) in the diet of a pregnant woman can adversely affect the health of the baby. In the absence of the necessary macro- and microelements, vitamins and minerals, a miscarriage or premature birth may occur. Prematurity is very dangerous for the life of the baby: it can affect the inferior mental development, the occurrence of various anomalies, deformities, developmental delays.

Standard in weight gain during pregnancy

An approximate diet for pregnant women should be calculated only from their individual needs. An interesting fact is that all women gain mass in almost the same way. For example, the rate of increase in body weight is from 8 to 10 kg. This is approximately 300 or 350 g per week already during the second half of pregnancy. Most often, many girls begin to eat uncontrollably, explaining that they need to eat for two. It is not right! You can not gain too many extra pounds in the first half of the term. It is important to monitor the benefits of consumed products and not overdo it. If you follow a few simple rules, a diet for pregnant women for weight loss may not be needed in the future.

second half of pregnancy

Nutrition during pregnancy at this time is somewhat different - it is recommended to eat 5-6 times a day. This is slightly more than in the first half, but one condition remains unchanged - hot spices, seasonings and coffee will have to be abandoned. There is a rough list of foods that must be eaten. For example, cottage cheese should be eaten approximately 150 g, butter and vegetable oil - from 30 g to 40 g, 1 egg, 500 g of milk and 50 g of sour cream. As for bakery products, the norm of wheat and rye bread is 150-200 g each, buns or cookies can be eaten 100 g, pasta is recommended no more than 60 g. In addition to water and juice, you can drink tea and cocoa.
An hour before bedtime, it is recommended to drink a glass of kefir. As for the intake of meat and fish, the diet for pregnant women should be planned in such a way that these two types of products must be for breakfast and lunch. But for dinner, it is worth giving preference to dairy and plant foods, and dinner should be a few hours before bedtime so that the body does not feel heaviness.

Health problems in expectant mothers

The possibility that a pregnant woman may have a simple intolerance or allergic reactions to basic foods should not be dismissed. In this case, you need to fully coordinate your diet with the doctor of the antenatal clinic, who will continue to conduct pregnancy. Nutrition during pregnancy (menu) will be calculated in such a way as not to provoke an allergy to certain foods, but at the same time to meet the needs of the developing fetus as much as possible. For example, if there is no way to refuse something, then such foodstuffs will be consumed in small doses, which will gradually increase. Allergenic products are diluted in boiled water and taken in a teaspoon once a day. Gradually, the dosage and concentration will increase to two, and then three spoons. Such training involves a gradual increase in dosage, so that in the future it will be possible to eat even those foods that are allergic.

Proper nutrition during pregnancy is also monitored by a doctor in cases where pregnancy occurs with any complications, for example, if a girl has obesity, chronic diseases, or other abnormalities.

What to do with late toxicosis?

The most common problem is the appearance of late toxicosis - in this case, doctors recommend a fasting diet. The diet for pregnant women includes an apple diet - it implies that a girl eats approximately 300 g of baked, ripe or raw apples five times a day. The result is 1.5 kg per day. There is a watermelon diet built on the same principle, but in the end it comes out 2 kg of watermelon per day. In any case, such diets are quite inferior in chemical and energy terms, so they are prescribed no more than 1 time per week.

A woman who decides to become a mother must definitely know that the process of feeding a child begins from the moment of conception. That is why she needs to eat exceptionally healthy foods during pregnancy, this will help the baby develop properly and keep the expectant mother in good shape.

The most important thing for a woman during the period of bearing a baby is to give preference to natural products and not be lazy to cook on her own, you need to be completely confident in the quality of food. Nutrition should be balanced and contain daily norms of minerals and vitamins.

Milk and dairy products

Hard cheese and cottage cheese contain a lot of useful substances:

Protein , which is a necessary component of the composition of blood and lymph.
B vitamins that increase the "breathing" of body tissues, the endurance and performance of the mother.
iron and calcium necessary for the formation of bones, hair, skin and nails of the baby.
Folic acid it is very important for the proper formation of the fetus and the prevention of the risk of developing pathologies, strengthening the mother's heart muscle.

natural yogurt contains much more bone-healthy calcium than regular cow's milk, and all the bifidobacteria necessary for normal bowel function. Yogurt is rich in zinc and proteins, it will quench your thirst and reduce the feeling of hunger. You can replace yogurt with high-quality kefir.

They are a storehouse of nutrients necessary for the development of the baby of various trace elements:

However, they have a high calorie content, and it is not advisable for a future mother to abuse nuts!

Fish and seafood

Everyone knows that it is a source of phosphorus. Also found in fish products one of the most useful vitamins D, which strengthens the bones and nervous system of a pregnant woman .

During pregnancy, it is better for women to consume lean white fish, preferably marine rich in iodine.

Meat, liver

An important building material of the cells of the body of the unborn child - a protein that is found in sufficient quantities in meat products. Eat lean meats - chicken, rabbit, beef, lean pork. In the preparation of meat dishes, it is better to do without seasonings.

Liver contains iron and B vitamins . This is a must-have product not only for the baby, but also for the mother herself - she endures heavy loads in the happy months of bearing her child. Many pregnant women may experience a drop in hemoglobin levels and anemia, and eating liver dishes will help to cope with this problem.

Eggs

They contain more than 10 useful vitamins and minerals , for example, choline affects the mental capacity of the unborn baby. In getting rid of the nausea that torments mom in the first months of the "interesting situation", the chromium contained in this product will help. It is important to regularly eat eggs - both chicken and quail.

But not raw!

Rich in vitamins, fiber, trace elements and organic acids . You can eat it in any form - raw, boiled, baked, in salads, which are best seasoned with vegetable oil or sour cream, but not with mayonnaise.

Particular attention should be paid to carrots, broccoli and avocados.

It is these vegetables that contain the largest amount of:

Fruits and berries

Especially useful during pregnancy! They contain minerals and vitamins vital for the development of the baby. The most important thing is not to forget to wash the fruits thoroughly before eating them.

A small daily portion of strawberries, blackberries, raspberries increases the defenses of the baby's body. I would like to note the benefits of mango, it contains a lot of vitamin A, you can eat it in any form - raw, boiled, salted or sweet.

Legumes

Lentils from the entire "legume family" will bring the greatest benefit to the body of the expectant mother. It contains vitamin B-6, folic acid and iron. needed during pregnancy.

cereals

For example, oatmeal is rich in fiber, iron and B vitamins . It is very useful to cook milk porridge with this cereal and add cereal to homemade cakes. Oatmeal will help normalize digestion.

Spinach

The green leaves of this useful herb contain:

Folic acid.
Calcium.
Vitamin A.

It is not difficult to grow spinach in your garden, on your balcony or on your windowsill. He occupies one of the most worthy places in the TOP-12 list! From this herb you can cook a lot of healthy dishes in the form of mashed potatoes, soups, side dishes.

Mushrooms

They are called "forest meat" and contain just a huge amount of vitamins B, E, C, PP, nicotinic acid and trace elements:

Yoda.
Zinc.
Potassium.
Phosphorus.

Mushrooms are very rich in proteins - leucine, tyrosine, histidine, arginine . It is necessary to use mushrooms with caution only from trusted manufacturers.

Oil

The most useful for expectant mothers is olive "liquid gold", it has a beneficial effect on the process of formation of the baby's nervous system.
Sunflower oil saturates the body of a pregnant woman with vitamins E, A, D, improves the appearance of hair and skin.
But butter You do not need to abuse it - it contains a lot of calories. For the normal development of the baby, 50 grams per day is enough.

It is important for a pregnant woman to remember that good nutrition is the key not only to her health, but also to the proper development of the baby.