Nutrition table for pregnant women. Milk and dairy products. Nutrition for pregnant women

It plays a special role in the development of the unborn child. In addition, following simple recommendations for proper nutrition can be saved beautiful figure which is an important factor for many women. Therefore, from the very beginning of pregnancy, you should adjust your diet and change your lifestyle. How to properly organize food? What foods will be most useful for you and your future baby in certain period pregnancy? It is worth dwelling on these issues in more detail.

The first two weeks of pregnancy are the most critical, since it is during this period that a new life is born. In order not to harm yourself and your child, you need to give up junk food, such as french fries and hamburgers with hot dogs, and prefer cheese, yogurt, cereals and leaf lettuce to them. From fruits, mango, pumpkin and peach will be useful. To avoid, limit the intake of fatty and fried foods, as well as sweets. Gynecologists recommend purchasing at a pharmacy, which is simply necessary during pregnancy for the development of the fetus and female body generally. Therefore, do not neglect this advice and get this drug or stock up on products that contain this element.

In the third week of pregnancy, the body requires, which is so necessary for the formation of the skeleton of the unborn child. From this period, we include dairy products in the diet, prepare salads from broccoli and green vegetables, and drink natural fruit juices. In addition to calcium, zinc and manganese are required to build the child's body. These elements are found in foods such as oatmeal, bananas, nuts, lean meats, eggs, and carrots. Alternate these products, combine them with each other or cook separately, the main thing is that they are present in your diet.

According to experts, the fourth week of pregnancy - best time to refuse bad habits. If you are a heavy smoker and coffee lover, then the fourth week is the most right time to make global changes in life. During this period, the body adapts to a new state and can more easily endure the rejection of nicotine and caffeine. Take advantage of this week to give up bad habits forever and stop worrying about your health and the health of your baby.

At the fifth week of pregnancy, many women complain of toxicosis. To minimize discomfort, replace meat products and eggs with soy and legume products. Eat cheese, carrots, nuts. Feel free to exclude all unpleasant things from your diet, do not torture yourself if food does not bring pleasure.

From the sixth to the tenth week of pregnancy, you should listen to your gastronomic desires. If in the morning you feel wild hunger, then start the morning with crackers, crackers and a cup of tea right in bed. Before going to bed, it will be useful to eat dried fruits. Drink enough liquid - at least a liter a day. Fried food, cabbage - to a minimum. Sugar - as little as possible. For those who feel that they are rapidly gaining weight, bread and pasta should be replaced with products made from wholemeal flour.

From 11 to 12 weeks, many women celebrate the most unusual addictions in food. And if at this stage you really want something like that, then do not limit yourself. The baby is sending you a signal that he needs, so a huge chop with mayonnaise or half a jar of pickles will do the trick, don't worry.

From the 13th to the 16th week of pregnancy, the construction of the skeleton and tissues of the unborn baby is nearing completion, so you should further enrich your diet useful products. Eat an apple after each meal or drink a glass of milk, in the evening do not forget about kefir, you can with oatmeal cookies. Allow yourself to slightly increase your portion of lunch if you feel that you are not full. During this period, there is an increased growth of the baby, all the resources of the mother are heavily spent, which means that you can safely supplement your diet with healthy foods.

The period from week 17 to week 24 is characterized by the fact that the future baby develops hearing, vision and other necessary sense organs. IN given period very useful for the development of the baby will be the intake of vitamin A, contained in foods such as cabbage, carrots, bell peppers. Try to enrich your diet with these foods - it is very beneficial for your child.

From the 24th to the 28th week of pregnancy, pressure on the stomach is considered quite normal. The fact is that the uterus, increasing, takes up a lot of space in abdominal cavity giving rise to such sensations. Often there is a feeling of heartburn. To minimize discomfort, limit your intake of spicy foods and fatty foods, eliminate soda, try to eat often, but little by little.

Starting from the 29th week and up to the 34th, the child's body needs calcium, fatty acids, and iron. During this period, the development of the brain and the full formation of bones, so eat yogurt, red fish, nuts, broccoli, dairy products and eggs. The consumption of confectionery products should be limited, replacing them with delicious porridge with nuts and fresh fruits.

From the 35th week until the very birth, the expectant mother should carefully reinforce her body and prepare for the crucial moment. For this, it is necessary additional energy, the sources of which are raw and stewed vegetables, cereals and flour products from wholemeal flour. Strengthen your body with these products, and then during childbirth it will be much easier for you to cope with the process.

Also, do not forget that a woman in interesting position everything is possible, but in moderation. Do not limit yourself to food if the desire to eat is very strong, but watch the portion and try to still eat the right and healthy foods.

Especially for- Ira Romaniy

Obstetric pregnancy is considered approximately two weeks before conception. Perhaps the countdown to the birth of your baby has already begun, and proper nutrition early stage pregnancy plays a significant role in the formation and growth healthy child!

Compose proper diet nutrition during pregnancy by trimesters and weeks is necessary for every girl who cares about her body and the health of her unborn baby. This is necessary in order to provide the child with the necessary proper growth and development of vitamins and microelements. Abuse of alcohol, heavy and fatty foods, foods containing preservatives and dyes, eating poor quality food can lead to serious problems with health and significantly increase the risk of developing fetal pathologies.

Proper nutrition, started at an early stage of pregnancy, and even better, during its planning period, will avoid a number of digestive problems, as well as provide for the future baby. good health. The menu, compiled by weeks of pregnancy, will allow you to eat taking into account the growth of the fetus. Your doctor will help you make a diet taking into account the characteristics of your body.

Nutrition table by week of pregnancy

• 1-2 weeks- planning period. During this period, it is necessary to abandon fast food, convenience foods, chips, sweet carbonated drinks and other harmful products. Food when planning pregnancy must necessarily consist of foods containing folic acid. It is needed to prevent the development of such fetal pathologies as defects neural tube, hydrocephalus, anencephaly, malnutrition and others birth defects. The menu for the first and second week should include cereals, lettuce, legumes, as well as more fruits and vegetables.
• 3 week- the formation of bone tissue. It is necessary to eat foods containing calcium: milk, cottage cheese, hard cheese. Also during this period, manganese and zinc are needed for the formation of the placenta, which are found in turkey meat, lean pork, almonds, eggs, oatmeal, spinach, raisins, nuts.
• A well-designed weekly diet is not only eating exclusively healthy food, but also the rejection of products harmful during pregnancy. Exactly 4th week is the most favorable period to quit coffee.
• 5-6 week- the time of onset of toxicosis. To get rid of nausea, you can replace animal proteins with vegetable ones. Include nuts, legumes in your menu, eat more fruits, replace milk with yogurt.
• 7-10 weeks- It is recommended to reduce sugar intake. It is better to replace white bread with wholemeal bran bread. Many expectant mothers during this period complain about increased gas formation in the intestine. To get rid of this problem, you need to exclude cabbage and legumes from the diet.
• 11-12 weeks- the period when a pregnant girl manifests gastronomic addictions. At this time, you should listen to your body, as it signals you about the lack of certain vitamins or trace elements.
• Before 16 weeks the formation of the skeleton and tissues of the baby ends. From this moment on, he begins active growth. Now you need to add another 300 kcal to your diet.
• WITH 16 to 24 weeks the future baby develops the organs of hearing and vision. Add more carrots, cabbage, and other foods that contain vitamin A and ß-carotene to your diet.
• 25-28 weeks- period active growth uterus. Now it takes up more space in the abdominal cavity. This causes heartburn. So try to eat little and often. During this period, it is better to completely exclude spicy and fried foods.
• 29-34 weeks- The baby needs more calcium for the formation of teeth and bones, fatty acids for brain development, iron to protect against anemia after birth. Eat fatty fish, red meat, more steamed fruits and vegetables, milk and dairy products.
• 35-40 weeks- the period of preparation for childbirth. Now your baby is actively accumulating adipose tissue. It is very important not to eat heavy and fatty foods during this period, since the body is already experiencing a high load without it. Watch your weight gain closely. The child will be born and overweight stay at your waist.

Proper nutrition in the trimesters of pregnancy

By observing proper nutrition during pregnancy for weeks and trimesters, you will provide your body and the body of the baby. useful substances necessary for you during this period.

All the necessary substances come from the mother's blood to the baby. Therefore, a woman in position should. Need to eat a lot? How should a woman eat during pregnancy.

The most common question is the amount of food. Many years ago, they thought that a pregnant woman should eat for two. And then accumulates from excess weight. But, today there is so much information about systematic overeating that expectant mothers already use too little. And malnutrition can also harm the baby. What to do?

Food should not be more, but several times better

The human body runs on energy. And it is formed due to the "combustion" of food. Calories express the energy that is available in food. However, all foods have different amounts of calories. In order for the body to fulfill its functions, it receives calories from food. And he needs a specific minimum of calories to maintain life.

Metabolism depends on sex, age, body weight. A woman with simple physical work, weighing 60 kg, should receive approximately 2000 kcal per day. Metabolism during pregnancy increases by 25%. As a result, a woman in the first half of pregnancy needs 2500 kcal, in the second half - 2900 per day.

Wrong nutrition. His symptoms.

• Excess food.
• Poor product quality.
• Incorrect ratio of components.
• Lack of food.

What can be expected from malnutrition during pregnancy?

• The baby before and after pregnancy has reduced resistance to.
• Hyperactivity and hyperexcitability.
• encephalopathy.
• At birth, the baby is underweight, prematurity.
• bad development fetus.
• Reduced blood clotting and postpartum hemorrhage.
• Exhaustion of a woman in childbirth, weak labor activity.
• Anemia.
• Placental abruption may occur.
• Not carrying a pregnancy, because of which it will develop incorrectly.
• late toxicosis.

It is very difficult to eat right, but it is necessary for your future baby.

What kind of food can be called right?

Important Components proper nutrition:

• liquid;
• minerals;
• vitamins;

Fats. Daytime ideal rate becomes approximately 80 grams and vegetable 30 grams. Of the animals, baked and creamy top grades are recommended, vegetable - corn, olive, sunflower. Butter substitutes such as lard and margarine are best avoided.

Carbohydrates. In the first half of pregnancy, 350 grams per day and 400 grams in the second. If a woman has a reduced physical activity, as a result, the energy consumption of the body is lowered, it is also necessary to reduce the consumption of carbohydrates.

Carbohydrates should be "good". They can be obtained from berries, fruits, vegetables, cereals, black bread from premium flour. And you don’t need to take “bad” carbohydrates in large quantities - confectionery, pasta, white bread, sweets and sugar.

Squirrels are an important building material. After all, it is not just that pregnant women can eat eggs, milk, and meat during Lent. And if you are a vegetarian, then during pregnancy you need to abandon this principle.

In the first half of pregnancy, the ideal rate of protein per day is 100 grams and 120 grams in the second. Of these, half are animals.

Every day, women should consume up to 150 grams of fish or lean meat, as well as sour-milk, milk, cottage cheese and cheese. This list of products is composed of optimal ratios essential amino acids, easily digestible proteins.

Vitamins in human body guarantee a good flow of physiological and biochemical processes. And it is very important for pregnant women.

Vitamin D needed for the formation of the skeleton and bones of the baby. If its deficiency is observed, then this can lead to the development of anemia.

Vitamin A. With its help, the placenta develops normally. It also protects against bad influence radiation and toxic products. The ideal rate per day is 2.5 mg. Vitamin A in the body comes from beta-carotene. And it is found in fruits and vegetables of red, orange and yellow color(melon, pumpkin, tomatoes, peaches, apricots) cauliflower, parsley.

Muscle fibers strengthen B vitamins. These vitamins are needed for the normal functioning of the cardiovascular, digestive and nervous systems. Rich in vitamin B peas, flour, brown rice, brewer's yeast. From animal products, it is found in the heart, kidneys and liver.

Vitamin C stimulates and strengthens immune system. The daily norm is an average of 150 mg. This vitamin can be obtained from such foods: onions, sweet peppers, kiwi, black currants, citrus fruits and rose hips.

Vitamin E very necessary for a woman during pregnancy. Works fine with it reproductive system and the fetus develops. daily requirement becomes 20 mg. Nuts, legumes, cereals, eggs, liver - that's it. For its full assimilation, it is better to use it with vegetable oil or sour cream.

In order for the fetal nervous system to develop normally, it is necessary folic acid. Its source is green.

trace elements also very necessary for the fetus. These are iron, sodium, potassium, magnesium, phosphorus,.

Magnesium, phosphorus and calcium are building materials» for the cartilage and bones of the baby. Calcium deficiency has a very bad effect on a woman, or rather on her teeth, there may be caries.

Calcium can be obtained from milk, green vegetables, cheese.

There is a lot of magnesium in vegetables, nuts, cereals, watermelons; phosphorus - in unrefined grains, eggs, meat, fish.

Sodium and magnesium are needed to regulate the body's water balance. The main sources of potassium are mushroom, walnut, pea, spinach and raisins. And sodium is table salt.

Iron. If it is not enough, then the level of hemoglobin in the blood decreases. And this will cause the development of hypoxia in the fetus. Iron should be consumed per day - about 20 mg. Its source is fruits, greens, liver and yolks.

The need for trace elements and vitamins during pregnancy is very necessary. Indeed, in this situation, their deficiency is often observed. Therefore, doctors recommend the use of complex multivitamin preparations.

The body also needs fluid. 2.5 liters are required per day. Half of it is found in the foods we eat. Therefore, it is necessary to drink one liter of free liquid. If you are prone to edema, then the liquid should be limited to 800 milliliters. Recommended drinks - canteen mineral water, milk, kissels, compotes and juices. Also fashionably weak tea and coffee (in small quantities).

Need to pay attention!

Gloria LeMay is a renowned Canadian midwife. She gives a woman who was afraid to gain weight the advice of a doctor: “Regarding weight, don't worry. If you eat natural products, then excess weight will not be observed. Potatoes should be in uniform, cereals - cooked by you personally, vegetables - raw and clean, sweets - melon, peach. If the product is refined, it is poorly processed. Therefore, it is better not to use such a product. Gloria also recommends using gray sea ​​salt because it contains many trace elements.

Table of harmful food additives that are dangerous not only for the body of a pregnant woman!

Dangerous foods for pregnant women

Seafood are a source of iron and protein, and omega 3, which is present in fish, stimulates the development of the brain and has a good effect on the growth of the baby. To prevent harmful viruses or bacteria from entering the body from food, do not eat raw fish, shellfish and oysters, sushi. Also avoid smoked seafood.

Game and meat. During pregnancy, blood circulation and metabolism change. And this can be the cause of bacterial food poisoning. And the reaction of the body will be painful. Similar situation does not happen often, but poisoning can affect the child's body.

Before serving game and meat, cook it thoroughly so that foodborne illnesses do not occur.

For nine months, forget about homemade and raw smoked sausages. Unwanted bacteria can enter the body. And they die at a temperature of at least 80 degrees.

Do not use street meat dishes and hot dogs. This is the source of such a well-known disease as listeriosis.

Dairy products. These include cottage cheese, mozzarella cheese and low fat. But, a product that has unpasteurized milk in its composition is strictly prohibited during pregnancy. This may be the cause of foodborne illness.

Do not eat cheeses that are made from unpasteurized milk: Camembert, Feta, Brie.

Caffeine. During pregnancy, you can drink two cups of coffee. But, this does not say that caffeine is safe and beneficial.

It can penetrate the placenta and affect the rhythm of breathing and. Caffeine should not be abused, because the baby will have reduced weight.

Herbal teas. During pregnancy, you need to drink such drinks with caution. Be sure to consult your doctor before use. After all, raspberry leaves and mint in large quantities can cause contractions, miscarriage.

Eat right and always be healthy!

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 products in every 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 important organs and entire systems. 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 healthy nutrition recipes 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 in the first months as medicinal product, then you can eat foods high in acid:

• 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 cross the placenta to developing fetus and violate the process of blood circulation, its cardiac and respiratory systems.

Second trimester

At this stage, the baby begins to actively grow, and each of its internal organs, gaining weight. 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 and so on.).
• 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 recipes diet food for pregnant: after all, the larger the belly becomes, the harder for a woman eat high-calorie and hard-to-digest food. Pregnant woman nutrition chart last trimester need to build on products with a high content beneficial 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 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 excessively in childbirth big baby and, finally, do not 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, when severe toxicosis you should give 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. Just stick to the basics healthy eating in each of the trimesters.

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 for weight loss 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).

At right choice among the four food 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 from wholemeal flour, potato dishes, pasta, rice, cereals from various kinds 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.

Important is correct distribution food for every meal. So meat, fish, cereals should be part of breakfast and lunch dishes, as protein-rich foods increase metabolism and long time stay in the stomach. In the afternoon, in the late afternoon, preference should be given to dairy and vegetable foods. A hearty meal in the evening bad influence 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.

General principles 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 simple 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 altogether.

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 proper development embryo.

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

Because of increased work 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 use of it contributes to the development of edema and maintains inflammatory processes. Plain daily rate use
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 eliminated from the diet future mother even if it was a 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 premature baby with little 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. Use a large number drinking coffee in mid-pregnancy can even lead to miscarriage because it narrows blood vessels, that leads to oxygen starvation fetus.

During pregnancy, the body must receive enough iron to prevent anemia in the mother and fetus, as well as stock up on iron for a while. 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 future mother cannot refuse scrambled eggs and salads with chopped egg, 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. First, to avoid late toxicosis 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. Should be prepared for vegetable oil, it has more vitamins and a sufficient amount nutrients.

We continue taking folic acid, iodine, vitamin E preparations.

We continue to arrange unloading kefir and apple days 1-2 times a week. IN last month pregnancy 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: the weight of the child is 3 kg, the weight of the uterus is 1 kg, the placenta is 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 certain period 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

At normal flow 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 intestinal infections, such as, for example, 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;

dishes home cooking, which include raw eggs: mousses, homemade ice cream, rich cheesecakes, etc.

insufficiently thermally processed meat (meat with blood).