And what to eat for pregnant women. What do pregnant women eat? Secrets of a balanced diet

What should not be eaten and drunk by pregnant women - what foods and drinks are preferred for consumption by expectant mothers? In fact, there are practically no strict restrictions for pregnant women. You can eat everything, but in moderation or minimal amounts of certain foods. Let's start with what pregnant women should not eat or at least should not be abused and for what specific reasons. We will also not forget to talk about the possible consequences of non-compliance with restrictions.

1. Liver. Not only are the offal very fatty, that is, from this delicacy, the expectant mother can simply become ill, but it also contains a high concentration of vitamin A, which can have a teratogenic effect on the fetus. Therefore, pregnant women should not eat the liver, especially in the first trimester of pregnancy, when the child's organs are just being formed, and the expectant mother herself has any manifestations of toxicosis, which can be aggravated due to the use of the liver.
However, this is not a product that pregnant women absolutely cannot eat. Later, in the second and third trimester, the liver can be consumed occasionally if the body tolerates it well.

2. Sausages. There are two reasons why pregnant women should not eat sausages, sausages and sausages. In order to change their mind about eating them, it is enough for many to carefully read the fine print on the product packaging, to find out its composition. This is far from pure high quality meat. And at best, pork bacon with beef, generously seasoned with salt, dyes and flavors to make it more appetizing. From such "meat" there will be no benefit to the body. Yes, and the salt with which the sausage is stuffed is harmful to the expectant mother. Because due to an excess of salt in a woman, fluid is retained in the body. Outwardly, this is manifested by edema. And blood pressure rises, and this is already dangerous. Let's leave the sausage for the holidays, for salads.

3. Sweets. They should not be eaten by a pregnant woman due to the fact that chocolate, marmalade, cookies and similar treats are quickly digestible carbohydrates. All these products have a very high calorie content, but saturate the body, relieve hunger for a very short time. This makes the woman eat sweets again and again. By the way, the same applies to high-calorie honey. It is, of course, useful, but in the amount of literally half a teaspoon. Our women love honey in sweets, for example, in baklava. And they gain weight very quickly during pregnancy due to their passion for sweets. Meanwhile, all these calories are deposited on the body of the mother and do not bear the slightest benefit to the unborn child. But it becomes harder for a pregnant woman to walk, tachycardia, shortness of breath, pain in the back and lower back appear. And after giving birth, it is very difficult to part with extra pounds.

4. Salted tomatoes, cucumbers, etc. All this is a source of salt, the dangers of consuming large quantities of which we have already written earlier.

5. Alcohol. Adequate doctors always say that pregnant women should not drink alcohol at any time and in any quantity. Few of the expectant mothers have heard of FAS - fetal alcohol syndrome in the fetus. It occurs in most cases when taking a large amount of alcohol at once. The child can not only develop malformations as a result of such maternal libation, but also mental retardation, as well as typical manifestations on the face, like a genetic syndrome. And it is impossible to cure FAS, only prevent it by not drinking alcohol during pregnancy.

Meanwhile, the use of small doses of alcohol by the mother is also potentially dangerous for the fetus. Can provoke premature birth, placental abruption, low intelligence in a child.

6. Tea and coffee. Many women find these drinks unacceptable because of the caffeine they contain. But in fact, not everything is so scary. The level of caffeine contained in two cups of coffee is absolutely safe for an expectant mother. But in 4 cups of coffee - it is already potentially dangerous. Pregnant women should not drink that much coffee.

If a woman regularly takes such a large amount of caffeine, the child may experience intrauterine growth retardation. Such children are born weak and underweight. But premature birth and miscarriages caffeine does not provoke.

Tea also contains caffeine in large quantities, but tea has almost no effect on the body, it does not have an invigorating effect, since it is almost not absorbed from this drink.

Other foods, such as chocolate, contain small amounts of caffeine. But in some medicines a lot. For example, the Citramon headache remedy contains caffeine in high concentrations. It should not be taken by expectant mothers.

7. Sugary carbonated drinks. They have a high calorie content and zero utility. Many preservatives, flavorings and dyes in the composition. If you really want fruit flavors, drink natural juice.

8. Narzan with high mineralization. Many of us consider mineral water beneficial for the body. This is true, but only if it is chosen and used correctly. Narzans differ not only in their taste, but also in composition. Some of them contain a lot of minerals, salts, and therefore should be consumed in minimal quantities and only for medical reasons, usually in sanatoriums. The temperature of narzan also plays a role in its digestibility.
Just as a drink, it is better to use water with a small mineralization. No more than 3 grams per liter (indicated on the label). This water will help with heartburn.
But salty narzan, for example, "Essentuki 17" can provoke an increase in blood pressure and swelling.

Pregnancy is a very important period for any woman. That is why, from the very first days, the future mother should take care of herself and that tiny miracle that will be born in nine months, she needs to eat rationally and stay in the fresh air as long as possible. Special gymnastics is also needed during this period.

The first trimester, which lasts the first twelve weeks of pregnancy, is very important for the baby. It is at this time that the laying and differentiation of all its systems and organs takes place. The first step to the health of the future baby is the development of the future mother. A properly selected menu will allow the child to have a strong skeletal system, it is easier to cope with infections, eliminate the risk of food allergies, and also have good mental abilities.

Features of the diet of the expectant mother

What is important to consider when developing nutrition during pregnancy? 1 trimester does not imply a special change in the nature of nutrition and lifestyle. It is only important that the diet of a pregnant woman be as varied as possible, because her baby is still very small and extremely sensitive to a lack of nutrients. The food of expectant mothers should be as varied as possible. It must include vegetables and fruits, seafood and herbs, seeds and nuts, as well as dairy products.

In order for the expectant mother and her child to be provided with a balanced diet, what should be taken into account when developing nutrition during pregnancy? 1 trimester - a period in which you can include products from four groups. Let's consider them in more detail.

Dairy

For the normal growth of the fetus, placenta and uterus, as well as to increase the volume of the circulating blood flow of a woman, her body requires an increased protein content from the first weeks of pregnancy. Its deficiency is perfectly compensated by dairy products. Their use will also saturate the body of the mother and child with calcium, which is important for strengthening the teeth and the skeletal system.

What should be the nutrition during pregnancy in this regard? 1 trimester is recommended to be accompanied by consumption of up to half a liter of milk during the day. And it can be not only in its entirety. It is useful to include yogurt and kefir, yogurt and dairy desserts, and, of course, cottage cheese in the diet. Recommend future mothers and some varieties of cheese. Their list includes solid, as well as pasteurized and processed.

Meat products

For the normal functioning of the mother's body, as well as for the development of the fetus, expectant mothers should eat meals with a sufficient amount of B vitamins, iron and protein. All these substances are found in meat products.

How should nutrition be organized during pregnancy in this case? 1 trimester will require the inclusion of lamb and beef, pork and fish in the menu. It is necessary for future mothers and poultry meat. Products belonging to this group should be consumed by a woman twice a day. At the same time, it is still recommended to give greater preference to fish and poultry meat. But if the dishes for the expectant mother are prepared from pork, beef or lamb, then it is necessary to choose only lean pieces, removing areas with fat from them. In addition, when compiling the diet of a pregnant woman (1 trimester), it is important to remember that:

all meat products should be either boiled or baked (fried and smoked dishes should be excluded);
before cooking, the skin from the bird must be removed;
the most lean is pork, lamb and beef;
purchased sausages include a lot of fat in their composition.

Potatoes, cereals and bread products

This group of products contains trace elements, vitamins, carbohydrates and fiber that are so necessary in the diet of pregnant women. When buying bread, expectant mothers need to pay attention to varieties made from or containing whole grains. Rice, pasta and potatoes are also recommended at every meal. As a side dish, it is good to use cereals from a variety of cereals. What else is possible from the products of this group? Eating cereal and muesli will benefit mom and baby.

Vegetables and fruits

Everyone knows that for normal life, the human body must receive enough fiber, various trace elements and vitamins. The 1st trimester is a period when a woman especially needs these beneficial elements. And you should pay attention to this when developing a menu. In it, the expectant mother must necessarily include vegetables and fruits. Moreover, their use is recommended at least four times a day. During this period, juices from fruits and vegetables come to the fore, as well as salads, which should become the main meal in the 1st trimester. There is nothing difficult in this. In addition, we are not talking about avocados or kiwi at all. You should eat apples, pears, as well as banal carrots and beets, cabbage and turnips, cucumbers, sweet peppers, etc. That is, something that can always be found on the shelves of our stores.

Carrot juice is very useful for pregnant women. Moreover, you can make a wonderful drink from it, which contains not only many vitamins, but also calcium, as well as phosphorus, which allows the fetus to develop normally. To do this, mix the juice of carrots and turnips. Such a drink will help normalize a woman's blood pressure.
It is recommended to include apples, pears, plums, grapes, bananas and other fruits in the menu in the 1st trimester. They contain many vitamins and minerals necessary for the fetus.

For example, ordinary apples. There are many varieties of this fruit, each of which is good in its own way. But all of them are useful for pregnant women, as they contain citric and malic acids, trace elements (iron and sulfur, magnesium and potassium, phosphorus and manganese), tannins and pectins. Raw apples will help activate the separation of gastric juice, and baked ones will improve it. But in any case, this fruit will be a wonderful dietary product for expectant mothers.

Pears are also rich in various minerals (silicon, calcium and phosphorus). They are especially needed in diseases of the kidneys and the circulatory system. Pregnant women should only eat sweet cultivars of pears. This is due to the low content of tannins in them. Wild pears will have a fixing effect on the intestines, which will worsen the functioning of the digestive system.

What are the nutritional characteristics of a woman in the 1st trimester? All foods eaten should give pleasure, without causing discomfort either in their temperature or in taste.

In addition, a pregnant woman should know:

Want some salty? Amazing. The first 3 months of gestation is simply necessary, because sauerkraut and pickled cucumber, pickled apple and a piece of herring can whet the appetite.
Fruits and vegetables should be eaten in moderation. If the body resists cabbage, do not force yourself to choke on it. Also, don't drink too much carrot juice. An excessive amount of carotene contained in it will only harm the baby.
Fish, vegetables, meat, fruits are essential foods in the diet. The vitamins, microelements and other useful substances contained in them are very useful for both the woman and her unborn baby.
Do not forget about dairy products, cottage cheese and cheese. Their use will satisfy the ever-increasing need for calcium. In addition, they will help out those mothers who, for whatever reason, cannot tolerate whole milk.
Canned, fried and smoked foods should be avoided. This kind of food is bad.
You should drink in sufficient quantities, using freshly squeezed juices, fruit drinks, compotes, as well as table mineral water. The liquid will prevent constipation and improve bowel function.
It is also important to correctly distribute all the necessary food groups for each of the meals. So, cereals, fish and meat should be included in lunch and breakfast meals. This is due to the fact that these products are rich in protein, which increases metabolism and lingers in the stomach for a long time. Dishes consumed in the afternoon should be vegetable and dairy. Do not have large meals in the evening. This will adversely affect the body of the pregnant woman and will interfere with her normal rest and sleep.
During the 1st trimester, it is advisable to eat 5-7 times a day.

Diet for the first week of pregnancy

A woman's diet must be carefully planned. To do this, you will need to paint all the dishes in advance, if not by day, then at least by week. Such planning will be more rational, because the terms of pregnancy are considered exactly in weeks, each of which is the next stage in the development of the child.

So, how should nutrition be distributed in the first trimester? Let's consider this question in more detail.

In the first week of pregnancy, the egg is actively crushed and attached to the walls of the uterus. During this period, the diet of the expectant mother should be as healthy as possible. The menu should contain only natural healthy products that are necessary to keep the female body in good shape.

In the first week of pregnancy, it is enough to eat ordinary food that does not contain harmful components. During this period, it is important to remember the benefits of berries, fruits and vegetables. But it is advisable to refuse canned foods, fatty foods and sweets. Such nutrition will prevent possible problems with gaining excess weight and will be an excellent prevention of early toxicosis. During this period, you need to eat fruits, the peel of which is painted bright yellow. Their list includes bananas and melons, peaches and mangoes. The daily diet should include yoghurts with natural berries, toast with cheese and cereals, and other

Nutrition for pregnant women in the second week

Dishes included in the menu of expectant mothers in the first 14 days should be varied. This is the period when the foundations of all the vital systems of the baby begin to be laid.

What can a woman eat at 2 weeks of gestation? In large quantities, she should include cereal salads, cheeses, yogurts and dairy products in her menu. At the same time, even if you really want to have a snack with the usual fast food (french fries, hot dogs, pizza), you should still refuse them as they do not bring any benefit. The future mother should make sure that the dishes included in her menu are as vitaminized as possible. To do this, they should include vegetables and fruits (especially yellow ones). Avoiding fatty and fried foods will help eliminate the problem of early toxicosis.

In the 2nd week of bearing a child, it is recommended to take products that contain folic acid. This element has a beneficial effect on the development of the fetus. Folic acid is found in fruits and dried fruits, as well as in pureed and freshly frozen berries. Thus, the menu should contain bananas and kiwi, raspberries and figs, pomegranate, strawberries, etc. From vegetables, it is recommended to use eggplant and all types of cabbage to replenish the body with folic acid. Also, a lot of this useful substance for the baby contains beans, spinach, lettuce and parsley, walnuts and hazelnuts, porcini mushrooms and yeast.

Future mothers can provide the main need for vitamins by eating animal and vegetable products, as well as dishes from potatoes, liver, legumes, meat, milk, etc.

In the second week of the 1st trimester, a woman can quickly gain weight. To avoid this, she should give up jam, sweets and other confectionery. It is also advisable to stop using sugar in its pure form. Those who are serious about the health of their unborn baby should categorically refuse medicines not prescribed by a doctor, canned food, hot spices and alcoholic beverages.

Nutrition for pregnant women in the third week

The selection of dishes included in the diet of the expectant mother is a very serious issue. And the one who approaches it with all responsibility must take into account the processes taking place in the development of the fetus.

In the 3rd week, it is important to eat dairy products, broccoli and green vegetables, as well as drink fruit juices, the composition of which is rich in calcium. This element is needed for the formation of the child's skeletal system. Also, the future baby needs manganese and zinc. They are abundant in lean beef and eggs, oatmeal and turkey meat, walnuts and almonds. At this time, the expectant mother needs to eat raisins, carrots and spinach, as well as a variety of vegetables, berries and fruits.

Nutrition for pregnant women in the fourth week

This period is no less important for the development of the baby's body. - the period when the fetal egg changes its shape, becoming like an embryo, in which, in addition to vital organs, small tissues begin to develop.

A woman's diet during this period should include only wholesome food. Even those who really want to drink a cup of coffee should refuse it. After all, this drink will give a big load on a small heart. In addition, those who preferred to eat sausages and smoked meats will need to gradually switch to boiled meat. 4 weeks of pregnancy is a time that involves the daily consumption of vegetables and fruits, cereals, dairy products. Needed during this period

Nutrition for pregnant women in the fifth week

This period is most often characterized by early toxicosis. In such cases, a special diet will help alleviate the woman's condition. 1 trimester at the same time involves a menu in which animal proteins are replaced by vegetable ones. That is, instead of meat, eggs and other products from this group, you need to eat nuts, legumes and soy.

Nutrition for pregnant women in the sixth week

This period in terms of changing the diet of the expectant mother has its own characteristics. The 1st trimester has come to its middle. At the same time, the terms of pregnancy require some adjustment of nutrition. So, a woman, even before getting out of bed, should start her day with a cup of tea with a cracker or cracker. A little refreshment should be before going to bed. At this time, you need to drink more. It is also recommended to abandon canned foods, smoked and fatty foods.

The development of the fetus for a period of 6 weeks is quite active. That is why the diet should contain dishes containing as many vitamins, trace elements and nutrients as possible. They are prepared from vegetables and fruits, meat and herbs, as well as fish. For the normal development of the baby, it is necessary to continue to eat dairy products.

Nutrition for pregnant women in the seventh week

During this period, it is important to include in the daily diet those dishes that will help reduce the manifestations of toxicosis. To do this, you need to continue to make morning snacks without getting out of bed, using crackers, salted pretzels, cereals or dry cookies along with tea.

At the seventh week, the embryo begins laying milk teeth. That is why you need to continue to include foods containing calcium in the menu. However, it is important not to overuse this element. When a large amount of calcium enters the body, toning of the uterus can occur.

In the same period, you should stop eating fried potatoes, legumes and cabbage. This will avoid increased gas formation. The expectant mother should give preference to fresh fruits and vegetables, dairy products, meat and nuts.

Nutrition for pregnant women in the eighth week

This period requires an even greater balance of the daily diet, which should include a full range of trace elements and vitamins. This will provide the growing fetus with all the components it needs.

With continued toxicosis, the expectant mother is recommended to eat dry biscuits, nuts, and drink ginger tea in the morning.

In this period, it is also important to eat protein foods, including boiled lean meats.

The balance of nutrients in a woman's body is perfectly supported by seafood and fish. Intestinal peristalsis during this period will improve fresh vegetables and fruits. And dairy products will replenish the body of the expectant mother and child with much-needed calcium.

A woman should remember that during this period, even if you really want to, you can not eat fresh bread, legumes and yeast dough products. These products impede the work of the intestines, causing the processes of gas formation and flatulence. Spicy, fatty and fried foods, as well as pickles, are prohibited during this period. These foods can cause heartburn.

Nutrition for pregnant women in the ninth week

During this period, a significant hormonal restructuring occurs in a woman's body. That is why rational nutrition becomes especially necessary for the expectant mother. All meals she uses should be fortified and contain carbohydrates, trace elements, fats and proteins in full. Water balance plays a significant role during this period. Every day, a pregnant woman should consume 1-1.5 liters of liquid contained in water, juice, compote, tea, etc.

Nutrition for pregnant women in the tenth week

During this period, the expectant mother often wants to eat something unusual. But her taste preferences are constantly changing. In such cases, you need to eat exactly what you really want, but do not exceed the measure.

It is believed that in this way the body of a pregnant woman tells what is especially necessary for her unborn baby at the moment. Otherwise, the woman's diet, as in all previous weeks, should be balanced and healthy. The diet should include fresh vegetables and fruits, dairy products, fish and meat.

Nutrition for pregnant women at the eleventh week

During this period, a woman should saturate her body with calcium and fluorine, folic and fatty acids, vitamins D, E, C, A, B 1 and B 6. At the eleventh week, the future mother is no longer as much as before, tormented by toxicosis. That is why she can begin to consume foods that, due to an uncomfortable state, were rejected by the body. At this stage, it is recommended to consume a large number of fruits and vegetables. They will replenish the body of the mother and fetus with the necessary natural vitamins.

Nutrition for pregnant women in the twelfth week

During this period, the expectant mother should pay special attention to breakfast. It must be nutritious and complete. Further, throughout the day, a woman needs to eat often, but in no case should she overeat. In addition, the expectant mother should listen to her body and not force herself to eat something that is disgusting. The 1st trimester is very important in a woman's life. Moderate exercise, outdoor activities and a balanced diet will help maintain health and give the fetus all the opportunities for normal development.

If you hear the phrase "pregnant women can eat everything, but only a little bit" do not believe it! There are products that are potentially dangerous for both mother and child. These are prohibited products. And there are products that seem to be possible, but not necessary. Below I will give both lists and explain to each thesis what it is connected with, so that doubts disappear by themselves. So traffic light power:

Red (do not eat!)

What not to do when pregnant:

Most importantly, pregnant don't be nervous or worried ! Protect yourself with a wall from everything negative, do not watch too emotional films, horror films and thrillers. Remember how the heroine of the movie Gone with the Wind Scarlett O'Hara said "I'll think about it tomorrow." Don't let anyone throw you off balance!
Pregnant you can't put your hands up (for example, to hang clothes or a curtain). This is fraught with placental abruption or uterine tone.
Can't jump. This is primarily very dangerous concussion of the uterus, which can lead to internal bleeding and placental abruption.
Can't lift weights . Make it a rule that the heaviest thing you can lift is a handbag. The exception is older children, who are still small themselves and constantly ask to be held. But even here you need to know the measure.
Take medication without consulting your doctor or pharmacist. Any, even seemingly harmless medicine can seriously affect the baby or the course of pregnancy in general. Try to avoid crowded places so as not to catch the virus (especially in the autumn-winter period). Strengthen your immune system by taking vitamin C and zinc.
During pregnancy no x-rays or x-rays - No radioactive emissions!
Active sports and stretching . Although I often see bubbles on bicycles, it's still not worth the risk. From lifting weights in the gym, cycling, some types of aerobics should be abandoned for a while. Sign up for swimming or yoga for pregnant women - it's time to relax and delve into your inner world!
Can't sit cross-legged (leg by leg) - in this way the main artery is squeezed and thereby the blood flow is disturbed.
You can not sleep on your stomach, but in later periods and on your back . In this position, the uterus presses on the abdominal aorta, which in turn worsens the blood supply to the lower body and the child in particular.
Solarium during pregnancy is also contraindicated.

Yellow light - it seems that you can eat, but you don’t need to!

Smoked meats, sausages, potato chips . Harmful fats, preservatives, flavor enhancers and other muck are of no use to you now. But such semi-finished products contain a minimum of useful substances and the main components - the chemistry of pure water.
Fast food food. No, well, of course, if you really want to, then it’s not a sin to eat a burger and drink it with a glass of cola. But it should be a one-time thing and you need to forget about it for at least a couple of months.
All candies or products with very bright colors . Dangerous dyes, which are banned in many developed countries, can lurk in bright, colorful products.
mayonnaise and ketchup . It is possible, but in very small quantities. The fat and sugar content of these sauces is too high. can be done at home, for example. To do this, give preference to unrefined oils (such as olive or rapeseed). Also try to make all the sauces at home to be sure of each ingredient.
Carbonated drinks and gas water. Firstly, gas adversely affects the bones, and secondly, it contributes to bloating. Well, there is nothing good in sweet soda at all. An alternative is water with ice and lemon.
be careful with the use of liver and offal. Although they contain a large amount of iron and other vitamins, the liver is also the first organ in which all chemicals and environmental impurities accumulate. Therefore, buy the liver only in organic farms, or home-made. Also, an excess of vitamin A, which is found in large quantities in the liver, can adversely affect the child.

What else is allowed, but with caution:

Sexual intercourse up to 12 weeks . It is better to refrain until the baby is well attached and the placenta is formed. In some cases, sexual intercourse can provoke vaginal bleeding, uterine tone, placental abruption. If you have been threatened, check with your doctor about this.
Hair dyeing. Choose ammonia-free paints and try to paint at home to avoid inhaling chemical paints in salons.
sunbathing very useful for both you and the baby, but avoid direct sunlight (sunbathe under an umbrella, cover your tummy and be sure to apply sunbathing time).
Change all cosmetics to natural. For example, buy deodorant without perfume with a neutral PH. The more natural contact you have with the outside world, the better.
Avoid household chemicals.

Green color (what you can and should eat during pregnancy)

Fresh vegetables and fruits . The main rule: seasonal and local! Vegetables and fruits are rich in vitamins and contain few calories - the perfect combination during pregnancy! It should be remembered that most vitamins and mineral salts are destroyed by light and heat or dissolve in water. Therefore, when buying vegetables and fruits, keep them fresh, store them in a cool, dark place, wash them well and heat them carefully. Eat raw fruits and vegetables whenever possible.
lean meat And fish. These foods are rich in protein, iron and B vitamins. Fish should be consumed from unpolluted waters. Also, the need for protein can be replenished by legumes, whole grains, grain germs (wheat, soy, beans), nuts.
Milk and dairy products supply the body with calcium and a number of other important elements. For fermented milk products, it is important that the bacteria in it are alive. The best thing to do , yogurt, and sour cream at home.
Whole grain products. Wholemeal bread, gray Italian pasta, cereals (oatmeal, for example, also choose whole grains). These foods contain folic acid, magnesium, vitamin E and fiber. Cook porridge from a wide range of grains. For example, buckwheat barley. Rice choose unpeeled (gray).

Include these dishes in your menu:

Raw vegetables with yogurt dip . (Cucumbers, celery, sweet peppers, carrots, cut into sticks. You can add garlic and herbs to the dip, salt and pepper)
(you can use whole grain flour).

So, what is harmful and what is useful for pregnant women.

Flour products.

These are the best sources of carbohydrates. Wholemeal bread, dry biscuits, bran, muesli - these foods are rich in fiber.

You should not use large quantities of pastry, bread made from premium flour.

Meat products.

Meat is one of the main sources of animal protein for pregnant women. Give preference to lean beef, chicken (only without skin), turkey, rabbit meat. Meat is best steamed, stewed or baked.

Avoid fatty meats, eating sausages, sausages and meat products, including ready-made dumplings. Do not cook or eat kebabs and roasts.

Soups and broths.

Soup should be included in the daily lunch menu for a pregnant woman. It is better to cook the soup on the secondary broth. Useful vegetable soups, pickle, beetroot, borscht, cabbage soup. You should not often use chicken broth and rich meat broth.

Fish is a source of calcium, phosphorus and protein for a pregnant woman. Fish should be included in the diet 1-2 times a week. Buy fresh lean fish: hake, cod, navaga, catfish, perch. Cook fish soup, steamed fish, baked fish.

Milk and dairy products.

Pregnant women should be aware that cow's milk is a very strong allergen. Milk should be boiled before drinking. From fermented milk products, give preference to fermented baked milk, kefir, low-fat cottage cheese, yogurt, low-fat sour cream. Cheese should be chosen carefully and carefully - do not choose smoked and spicy varieties.

Cereals and legumes.

Corn, buckwheat, rice and millet groats are very useful for pregnant women. Do not get carried away with semolina and oatmeal. Legumes are allergens, so beans, beans, peas and lentils are best included in the diet no more than once a week.

No more than two eggs per day should be consumed. Eggs are best eaten hard-boiled or in the form of an omelet. Avoid raw and fried eggs.

Fruits vegetables.

Fruits and vegetables are best eaten fresh, raw or cooked. At the same time, you need to be careful about eating fruits and vegetables that are orange, red and black, they can cause an allergic reaction. For example, peaches, pomegranates, apricots, oranges and grapefruits are best eaten alone.

Wild berries are very useful for the expectant mother and baby. These include cranberries, lingonberries, cloudberries, strawberries, blueberries.

Beverages.

Juices, kissels, fruit drinks, compotes, weak black and green teas, weak coffee - it is possible and useful for pregnant women to drink.

Alcoholic drinks, energy drinks, beer, strong teas and coffee, sparkling water are not allowed.

Minerals necessary for a pregnant woman.

The main minerals necessary for the development of the fetus and the normal course of pregnancy are calcium, phosphorus and magnesium.

It is an essential component in the process of blood clotting. Calcium is involved in the process of muscle contraction, digestion and the functioning of the nervous system, not only of the mother, but also of the unborn child. The daily rate of calcium per day for the fetus in the womb is 250-300 mg. That is, at the time of birth, the baby's body contains 25 g of calcium.

In the body of the expectant mother, calcium is mainly present in bone and cartilage tissues. In this regard, the expectant mother may face problems such as caries, decay and loss of teeth, convulsions.

The daily norm of calcium for pregnant women is 1.5 g. Sources of calcium: skimmed milk and dairy products, cheeses, nuts, fresh green vegetables.

An additional intake of calcium medications is prescribed by a doctor, since an excess of calcium in the body can lead to the deposition of salts.

Accumulates in bones and teeth, participates in blood processes, metabolic processes. Periodontal disease is the first sign of a lack of phosphorus in the body. The daily norm of phosphorus for a pregnant woman is 1.5 g. Sources of phosphorus: fish, liver, beef, chicken eggs.

The microelement is present in bone, muscle and nervous tissues. Magnesium is an activator of many reactions of the nervous and cardiovascular systems. The daily intake of magnesium for pregnant women is 250-300 mg. Lack of magnesium in the body leads to abortion and impaired fetal development. Sources of magnesium: watermelons, buckwheat, oatmeal, wheat groats, peas.

You need to know that those trace elements that are present in the body in small quantities during pregnancy perform vital functions in the development of the fetus:

Potassium and sodium maintain the water-salt balance of the body (raisins, peas, peaches, nuts, mushrooms);

Iron is part of hemoglobin (cocoa, liver, buckwheat, oatmeal, apples, eggs);

Copper is responsible for the pigmentation of the skin and hair, is part of elastin (cocoa, cod liver, squid);

Cobalt enhances iron absorption (fish, squid);

Iodine controls the production of thyroid hormones (potassium iodide);

Manganese is involved in the formation of the skeleton (millet, black bread, buckwheat),

Zinc maintains sugar balance, participates in the formation of blood cells (liver, cheese, lentils).

Vitamins and vitamin complexes for pregnant women.

The greatest amount of vitamins is found in fresh fruits and vegetables. At the same time, you need to know the fact that during long-term storage and heat treatment, most of the nutrients and vitamins disappear.

Also, for pregnant women, experts have developed special vitamin complexes that provide the daily need of mother and baby for vitamins and microelements. Vitamin complexes can be purchased at the pharmacy. The main vitamin complexes for pregnant women: Elevit-Pronatal, Complivit-Mama, Sana-Sol for pregnant and lactating women, Vitrum for pregnant women, Materna, Pregnavit, etc.

The diet of the expectant mother greatly affects the rate of metabolic processes in her body and the absorption of nutrients necessary for the development of the baby. The supply of proteins, fats, carbohydrates and useful trace elements to the fetus, its uniform growth and development, as well as weight gain, the work of the kidneys, heart and blood vessels of the woman herself depend on the intensity of metabolism.

On the one hand, there are many foods that pregnant women should not eat. On the other hand, some expectant mothers are on a strict diet.

You should not go to extremes, you just need to figure out how malnutrition during pregnancy can actually harm.

Why is proper nutrition so important during pregnancy?

Many future parents imagine the “harmfulness” of a particular food product literally: if a pregnant woman eats something, it will get to the fetus and harm it. However, this is not the case: in reality, the situation with "forbidden" products is much more complicated. There is no direct digestive tube between the body of mother and baby. The food eaten by a pregnant woman is broken down in her digestive tract into the main products necessary for the normal functioning of the body and the development of the fetus - proteins, fats and carbohydrates. These substances are essential for energy metabolism. Through the intestinal wall, they are absorbed into the bloodstream and delivered through the blood vessels to the baby.

From most of the harmful components of modern food - food additives, flavor enhancers, preservatives, dyes, flavors - the baby is protected by the placental barrier (a unique double microfilter from the walls of the capillaries of the uterus and placenta). If the placenta does its job well, then the molecules of harmful substances literally do not go through “customs control” and do not enter the fetal circulation.

Among those foods that we traditionally eat, there are none that could directly affect the health of the fetus. There is no such food, drink, fruit or vegetable, nut, berry, etc., which is usually useful, but becomes harmful during pregnancy. However, this does not mean at all that the expectant mother can safely eat whatever she wants without fear for the health of the unborn baby. Pregnancy is an additional burden on a woman's body, and a very significant one. All her organs and systems work in “wartime mode”, and sometimes in the most literal sense: the growing uterus puts pressure on neighboring organs, including the stomach and pancreas, liver and gallbladder, spleen, kidneys, bladder and a large number of large blood vessels. With this mode of operation, any error in nutrition, which in normal times would manifest itself as a slight malaise or would go unnoticed at all, can seriously affect the metabolism and worsen the well-being of the expectant mother.

No food, in fact, can directly harm the baby. However, the use of harmful products always adversely affects the health of the future mother herself, on which the course of pregnancy and the development of the fetus depend. Thus, reviewing your diet during pregnancy is not an empty reinsurance, and you need to take it reasonably and with all seriousness.

What not to eat pregnant: "black list" of toxic foods

Of course, the expectant mother should make a “forbidden list” for herself, which will include all products that are obviously dangerous to health. Pregnant women should not eat chips, chemical sweet drinks, foods with flavors and artificial colors, canned food.

They contain harmful substances that impede digestion, the functioning of the liver and kidneys, and are toxic to the body as a whole. During pregnancy, these dubious delicacies fall under a strict ban: a woman’s body experiences a double load, and improper nutrition during this period can lead to serious health problems much faster, which will immediately affect the condition of the fetus.

The most common consequences of the use of harmful products during pregnancy include cholelithiasis. These diseases, accompanied by severe pain and a significant deterioration in the well-being of the expectant mother, often require urgent surgical intervention, which significantly increases the risk of abortion.

In addition, during the period of expectation of the baby, you should not use coffee and alcohol- these products can provoke a rise in blood pressure, uterine hypertonicity and the risk of placental abruption. In addition, the half-life products of alcohol circulating in the blood of a pregnant woman are toxic to the fetus.

Nutrition during pregnancy: how to avoid excess weight?

In addition to the “forbidden list”, there are other products that it is desirable to significantly limit for various reasons. So it is better to reduce the consumption of bread, pasta and all kinds of pastries, confectionery, as well as meat and meat products with a high fat content (lard, bacon, fatty sausages), as they contribute to excessive weight gain.

They literally harm the health of mother and baby, sometimes jeopardizing the very fact of pregnancy. Being overweight places an increased strain on the cardiovascular system.

Against the background of a pathological weight gain in a pregnant woman, pressure often rises, the tone of the uterus increases, and placental blood flow decreases. As a result of such changes, the fetus experiences a lack of nutrition and oxygen - fetoplacental insufficiency develops, often leading to (oxygen starvation) of the fetus.

Pregnant women with a significant weight gain (15 kg or more) are at risk for the development of late toxicosis, or preeclampsia, characterized by the appearance of edema, increased pressure and loss of protein in the urine. Without timely treatment, this complication can lead to premature placental abruption, the development of eclampsia (a convulsive syndrome against the background of an uncontrolled rise in blood pressure), and uterine bleeding.

Unfortunately, these most dangerous complications, which endanger the life of mother and child, in the vast majority of cases (82%!) develop in pregnant women with pathologically overweight. Therefore, the expectant mother needs to monitor a uniform weight gain and limit pleasant "excesses" in her diet.

Foods that interfere with the digestion of pregnant women

During pregnancy, it is recommended to significantly limit the use of smoked meats, spicy, fried foods, as well as legumes, corn and highly carbonated drinks. The reason why the listed dishes fall out of favor is simple: during pregnancy, due to the pressure of the growing uterus, the digestion process is significantly hampered, so foods that are difficult to digest cause the expectant mother special discomfort.

An abundance of spicy and fried foods can cause hepatic colic and vomiting even in a perfectly healthy expectant mother, and legumes and soda can cause prolonged flatulence (bloating), which gives a pregnant woman a lot of discomfort and often becomes an indirect cause of increased uterine tone.

Avoid allergens during pregnancy

Expectant mother should be careful to use "allergenic" products - citrus fruits, exotic fruits and dishes.

During pregnancy, a first-time allergic reaction to foods that a woman ate before pregnancy without any consequences is often detected. Allergy is dangerous for a future mother, because it is a predisposing factor in the development of early and late toxicosis of pregnancy - complications that sometimes cause miscarriage. Therefore, you should not lean on “recognized” allergens.

Many people think that if the expectant mother eats allergenic foods during pregnancy, then. This is the most common misconception about the nutrition of a pregnant woman. But it is important to understand that there are no foods that directly affect the health of the fetus. Allergy is laid down genetically at the time of fertilization or is acquired already during life under the influence of external adverse factors (for example, poor ecology or harmful production). However, it is in the embryonic period (during fetal development) that a person is reliably protected from the influence of adverse factors with the help of the placental barrier. Thus, the development of allergies in a child is in no way connected with the use of allergenic foods by the mother during pregnancy. You should refuse only those products that provoke allergies in the pregnant woman herself.