Rational nutrition for pregnant women menu. Proper nutrition during pregnancy

Diet of pregnant women: 1 trimester

In the first months of pregnancy, there is no need to drastically change eating habits, especially since it can be very difficult to cope with all sorts of “eccentricities” when choosing food at this stage. Therefore, if you, as before, want fried potatoes, eat without a twinge of conscience.

By the way, a few words about "eccentricities" when choosing food. Experts believe that in this way a woman's body signals a lack of certain substances: for example, interest in dairy products indicates a lack of calcium in the body, and if a woman suddenly wants seaweed, the body needs iodine. Fresh vegetables and fruits, potatoes and pickles will be a source of vitamin C; nuts, green peas, fish - vitamin B1, bananas - vitamin B6 and potassium, orange and red vegetables and fruits are rich in vitamin A (carotene).

It happens that at the very beginning of pregnancy, expectant mothers refuse obviously healthy foods, such as meat, because they simply cannot bear it. These changes are associated with early toxicosis and usually disappear with time.

Do not force yourself to eat, consult a doctor, now there are special products for pregnant women on sale (Nutridrink, Nutricia; Femilak, Nutritek; Enfamama, Mead Johnson), in fact - protein vitamin-mineral complexes that will help deal with nutritional deficiencies.

They will provide you with a guaranteed amount of vitamins, calories, proteins and eliminate the need for cooking, inventing something tasty and healthy at the same time.

Diet of pregnant women: 2-3 trimester

Starting from the second half of pregnancy, the expectant mother will have to be stricter about her nutrition. And some useful restrictions will now even be desirable, since the gastrointestinal tract of a pregnant woman begins to work in overload mode: heartburn and constipation may appear.

Stewed, baked or steamed food helps to cope with these problems. By the way, everything fried makes you thirsty, and you need to remember that during pregnancy, excess fluid can cause edema. So try not to overdo it.

For the same reason, stay away from salty foods. Salt food as usual (and preferably with iodized salt), but exclude pickles, salted fish and smoked meats from the menu. The problem is that too much salt causes thirst, and too much liquid increases the risk of edema.

In the last two months of pregnancy, doctors recommend that expectant mothers not even add a little salt to food and not drink more than 1-1.2 liters of fluid per day. At the same time, do not completely give up salt, it can cause dehydration.

From the first days of pregnancy, try to drink coffee that does not contain caffeine: this way you will reduce the burden on your body and you will not have to wean your favorite taste. This transition will help you avoid a lot of problems: the stimulating effect of coffee can activate the smooth muscles of the uterus, where the baby develops, and threaten pregnancy.

Those of us who are worried about the safety of the figure need to remember that the usual lightweight products will now need to be replaced with products of standard fat content, and meat, fish, cereals, and bread should be added to vegetables and fruits.

Proper diet for pregnant women: regimen

To feel good, try to eat every 4 hours.
Start the day with a full breakfast (dairy dish, some whole grain bread or muesli and fresh fruit).
Have a real lunch (if you can't afford it, have a sandwich with fresh vegetables and fruits or a salad dressed with soy or corn oil, yogurt and some fruit).
Dine lightly (the fourth meal should be dietary: a dairy dish, some fruit, some black bread or unsweetened cookies).
Between breakfast and lunch and during the afternoon snack, you can have a light snack with fruit, a low-fat sandwich, yogurt and drink juice. It is better to forget about rich and puff buns, pizza, sausage, sausages, fatty and fried foods for now.

The diet of pregnant women: safety rules

By following simple rules of hygiene, you will protect yourself from food poisoning. In addition to the general advice to keep food in the refrigerator, wash vegetables and fruits, do not eat undercooked or undercooked food, raw eggs, food with an expired shelf life, there are a few more important and not too obvious recommendations.

Cheeses. Give preference to cheeses based on pasteurized milk, hard or processed varieties. It is better to cut the rind off the cheese.
Do not buy products cut (by weight), prefer ready-made vacuum packaging.
Seafood, raw fish dishes can only be eaten if you are firmly convinced of their quality.
At least once a week, arrange a general cleaning in the refrigerator.
Meat and fish must be hot processed, warmed up well, but ready-made dishes should not be boiled and stored in the refrigerator for no more than 24 hours.
Don't drink raw milk: all dairy products must be pasteurized or sterilized.
Eat liver products no more than once a week. Remember that the liver is a chemical laboratory for the neutralization of harmful substances that tend to accumulate in it.
Transport frozen products in an insulated bag. Defrost them in the refrigerator and never freeze them again.
Store vegetables, meat, and cooked foods separately.
If you need to cut a salad after cutting raw meat or fish, be sure to wash your hands. Use different knives and cutting boards for different foods.

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

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

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

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

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

First trimester

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

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

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

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

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

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

Second trimester

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

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

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

third trimester

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

Its main suppliers will be:

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

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

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

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

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

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

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

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

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

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

Nutrition during pregnancy should be enriched with useful substances: fats, proteins, carbohydrates and vitamins. The well-being of a woman, as well as the harmonious development of the embryo in the womb, depends on the quality of the products.

A complete diet of the expectant mother affects the formation of the baby's organs. With a competent approach to the choice of products, a pregnant woman will receive a sufficient amount of vitamins.

Pregnant women need to eat well, observing the following rules:

Eat food fractionally, but often (up to 6 times a day), without overloading the stomach.
If hunger strikes at night, drink milk or eat an apple.
Refuse harmful foods: smoked meats, pickles, fried foods. Eat as many seasonal fruits and vegetables as possible.
Have breakfast 20 minutes after getting up.
Boil, stew, bake in the oven or steam the food.
Preference is given to homemade food.

The nutrition of a pregnant woman depends on many indicators:

laboratory tests;
cardiograms.

The diet can be adjusted by the attending physician depending on the results of the studies.

Protein during pregnancy

Amino acids are part of proteins, being the basis for the cells of the maternal and child body. Proteins play an important role in the normal development of the child, affect the health of nails and teeth. Its use brings the greatest benefit in the 2nd and 3rd trimesters of pregnancy. because the fetus is actively growing.

The daily requirement of a future mother for protein is about 65 g. But it is not necessary to calculate its amount in foods daily, it is enough to determine the weekly dose of protein. It has been proven that women living in Russia consume more protein than is necessary for the normal functioning of internal organs.

The lack of protein is replenished by the use of such products:

legumes;
lean meat;
seafood and fish;
whole milk, kefir, yogurt, curdled milk, cottage cheese;
eggs;
broccoli;
nuts.

Not all fish are allowed during pregnancy. Eating large quantities of predatory fish containing methylmercury can have a negative effect on the brain of an unborn baby. Such fish include king mackerel, shark, tilefish, swordfish. The recommended dose of fish for pregnant women is up to 3 times a week.

A person needs 20 amino acids. 11 is produced independently. The remaining 9 are found in food. It is better if they enter the body at the same time.

Animal protein is better absorbed than plant protein, since the latter is covered with a strong shell, which prevents its access to the cells. Proteins of animal origin penetrate into the body by almost 95%. Vegetable protein in the composition of vegetables and cereals is absorbed by 82%.

Legumes - by 72%, and mushrooms - by only 40%. An organism prone to hyperacidity absorbs protein better. A lack of protein is indicated by a weak muscle tone, a sharp weight loss, a large fluid retention, and frequent colds.

Sometimes pregnant women have elevated levels of protein in the blood (hemoglobin) due to external, internal, or inherited causes. Smoking causes high hemoglobin. Couples planning to become parents are advised to give up this habit six months before pregnancy so that unforeseen situations do not occur.

Diseases of the kidneys or heart affect the hemoglobin of the expectant mother. Elevated levels of protein in the blood can cause vision problems, fatigue, or poor appetite. When detecting high hemoglobin, it is recommended to drink plenty of fluids while seeking help from a hematologist.

Fats during pregnancy

The body of a pregnant woman should receive about 35% of fat per day. Fats (lipids) enter the body along with food. Breaking down fats in the amount of 1 g, 9 kcal enters the body. During the formation of the internal organs of the embryo, the intake of polyunsaturated acids is important.

They influence the development of vessel walls and are the main element of connective tissue fibers. Unsaturated fats improve metabolism by ridding the body of excess cholesterol. They also prevent the formation of liver hepatosis.

During the growth of the baby, omega-3 polyunsaturated acids play an important role. With the help of these microorganisms, the child's brain develops fully and the threat of miscarriage is reduced. To saturate with such fats, experts advise eating fatty sea fish and vegetable oils.

Due to the entry of phospholipids into the female body, the baby's nervous system, genitals, and heart muscles are formed. For pregnant women, they are useful in that they normalize blood clotting and inhibit the entry of cholesterol into the body.

Monosaturated are found in:

avocado;
peanuts
olives;
olives;
pistachios.

Polyunsaturated include:

linseed oil;
Walnut;
salmon;
trout;
Pine nuts;
pumpkin seeds.

The following fats should be avoided in large quantities:

bacon;
salo;
heavy cream;
margarine;
fried, smoked food;
cakes, cookies, pastries.

Women are advised to use butter instead of margarine., and replace fatty meat with lean or fish. Incorporate olive oil into your diet. In restaurants, pregnant women are advised to order healthy food: fruits, salads without mayonnaise. Instead of cheese, add mashed avocado to the dish.

carbohydrates during pregnancy

Carbohydrates are in first place among all organic substances on the planet. Lack of carbohydrates often causes increased fatigue and uncontrolled hunger. Thanks to them, the body is saturated with energy, useful minerals and vitamins.

They contain folic acid, which is important to take during pregnancy. It is found in legumes, spinach, broccoli, Brussels sprouts.

Iodine is important for the child's body. It is found in seaweed, persimmon, feijoa. Foods high in carbohydrates also release iron, phosphorus, zinc, and magnesium. To saturate the body with all the nutrients, the carbohydrate content should occupy 50% of the serving.

Carbohydrates form glucose. They can both saturate the body with nutrients and lead to negative consequences. Simple carbohydrates after eating increase blood sugar, have a negative effect on the pancreas, which leads to weight gain.

Too much stress on this organ can cause short-term diabetes.

The following foods can raise blood sugar levels:

sweets and pastries;
pasta;
popcorn;
sweet carbonated drinks;
boiled or stewed carrots;
potato dishes;
dates.

Complex carbohydrates, on the contrary, normalize the pancreas, relieving it of unnecessary stress. For their best breakdown, the body must expend energy, which helps maintain optimal weight even with a large amount of food.

Eating complex carbohydrates reduces the likelihood of constipation - they contain a lot of fiber and help the intestinal walls contract better.

Complex carbohydrates are found in the following foods:

dill, arugula, rhubarb, oregano;
mushrooms;
eggplant;
pears, apples, plums, persimmons, citrus fruits;
strawberries, blueberries, cherries, blueberries;
tomatoes, beets, peppers, cucumbers.

Sweet carbohydrates are found in sugar, sweets, honey. Starchy - in cereals, pasta, potatoes. Pregnant women are allowed to eat some sweets at the end of a meal, as well as dizziness or increased fatigue.

vitamins during pregnancy

During pregnancy, women change the hormonal background, metabolism, blood composition. The body needs 30% more zinc, iodine, vitamins B12 and B6, and 2 times more folic acid and iron.

The main vitamins necessary for the normal course of pregnancy:

Vitamin B9 found in folic acid. It helps to form the nervous system of the baby, his spine, affects the intellectual level. When the body lacks folic acid, congenital pathologies develop, and a miscarriage is likely. Its use contributes to the normal functioning of the child's brain. It is found in vegetables, spinach, asparagus. Doctors often prescribe folic acid in pill form.
Vitamin C. Strengthens the immune system of a pregnant woman, protects against infections. Included in olive oil, parsley, lemons, tomatoes.
Vitamin B6, which helps to escape from toxicosis. It reduces irritability, relieves muscle spasms, convulsions, and is responsible for the formation of the central nervous system of the child.
Vitamin E: plays an important role in conception, affects the female genital organs, the functioning of the placenta, prevents miscarriages in the second trimester.
Vitamin A: responsible for the growth of the embryo. However, its deficiency affects the development of the fetus, and too much of this vitamin can contribute to undesirable pathologies in the child.

Minerals and trace elements during pregnancy

The nutrition of a pregnant woman should be fresh fruits and vegetables. to saturate the body with all minerals and trace elements. The correct proportions of trace elements during childbearing reduce the risk of developing fetal pathology.

You can listen to a detailed lecture on the benefits and harms of minerals and trace elements for pregnant women in this video:

Microelements include:

copper;
manganese;
zinc;
fluorine;
gland;
iodine.

The body of a pregnant woman needs the maximum amount of trace elements. They are indispensable and regulate an important chemical process in metabolism. Micronutrient supplements are required for women who are pregnant with twins, abuse smoking or alcohol, and do not eat well enough.

The embryo needs a sufficient amount of iron to receive oxygen. The list of trace elements that the expectant mother lacks should be selected by the attending physician, taking into account the characteristics of pregnancy.

Minerals include:

phosphorus;
sulfur;
chlorine;
calcium;
potassium;
sodium;
magnesium.

Minerals need to be replenished with food or pharmaceutical preparations approved for use by pregnant women.

Along with useful minerals, the body can also contain dangerous ones, among which mercury and lead occupy the first place. They can lead to miscarriage. Hazardous minerals enter the body through food, as well as from the environment.

fluid during pregnancy

Proper drinking regimen during pregnancy, as well as a balanced diet, is important for a favorable gestation. At the beginning of pregnancy, a woman's health worsens. Blood pressure may drop, constipation may begin, varicose veins or thrombophlebitis may develop.

These diseases can be bypassed or symptoms can be alleviated by filling the body with a sufficient amount of fluid. Lack of water impairs metabolism, increases fatigue, reduces immunity, affects skin elasticity. The risk of complications increases.

With a sufficient amount of fluid, medications used by a woman during pregnancy are absorbed better. However, excess water causes swelling. because the kidneys work hard and are unable to bear the increasing load.

It can also lead to weight gain!

Fluid intake is especially important at the beginning of pregnancy. During this period, there is an active division and growth of cells, the organs of the unborn child are formed. 2 liters of water per day are advised to drink for women whose weight has reached 50 kg, 2.3 liters - 60 kg, 2.5 liters - 70 kg.

In heat, with diarrhea, toxicosis, elevated body temperature, more water should be consumed. But from the second trimester, the amount of fluid consumed should be reduced. Drinking is recommended to quench your thirst, nothing more. And from the third trimester you need to drink even less.

You can not reduce the amount of fluid with urolithiasis, pyelonephritis. The attending physician will clearly determine the amount of water for a particular pregnant woman.

Proper nutrition during pregnancy

Natural products grown without additional processing should form the basis of the daily diet of a pregnant woman. It is better to give preference to fruits, vegetables, greens, protein foods, which the body easily accepts.

A special diet for a future mother involves the use of such products:

Paying attention to the calorie content of food, it must be borne in mind that breakfast should contain 30% of the total amount of food, lunch - 42%, dinner - only 8%.

Dishes of the expectant mother should be prepared by boiling, baking or stewing. A pregnant woman should consume no more than 5 g of salt per day. Bakery products are allowed to be consumed up to 150 g. From fish, pike perch, cod or ice fish are well suited.

Lean meat is well absorbed in the body of a woman. Dairy products should be non-fat. The nutrition of a pregnant woman implies a sense of proportion. After eating, a feeling of slight hunger is acceptable.

What is the wrong diet during pregnancy

Malnutrition refers to poor quality food; binge eating; lack of nutrients.

Without following the diet, you can achieve disappointing results:

lack of beneficial microorganisms for the placenta can lead to miscarriage or premature birth;
high blood pressure, preeclampsia;
detachment of the placenta before the onset of childbirth;
anemia or anemia;
hyperactivity of the child;
weakened immunity in a baby, frequent colds;
lack of oxygen (fetal hypoxia).

During pregnancy, a woman's body undergoes hormonal changes.

To get rid of the constant feeling of hunger, you need to eat more plant foods, drink more, arrange healthy snacks. If hunger overcomes suddenly, you need to drink a glass of water, and then move on to eating food.

List of prohibited products

The statement that pregnant women can eat any food in moderation is incorrect.

There are highly undesirable products for the use of an expectant mother:

Raw fish, which may contain listeria and salmonella. You should also refuse raw caviar. Mercury can be found in long-lived fish (tuna, swordfish, shark).
Raw eggs.
Poorly fried steaks, raw or undercooked meat, as it can be a carrier of Toxoplasma.
Blue cheese or made from raw milk.
Honey, which causes allergic reactions and is one of the causes of excess weight.
Melon or mint in excessive amounts can cause miscarriage.
Mushrooms growing in the forest. They absorb all chemicals and exhaust gases.
Alcoholic drinks, tobacco.

The exclusion of these products from the diet will help keep the unborn child, keep the mother beautiful and healthy, and avoid excessive weight gain. Usually, the body of a pregnant woman itself refuses harmful foods, including a protective function for her baby.

Nutrition during pregnancy by trimester

In the 1st trimester of pregnancy, it is important to eat spinach, avocado, cabbage, herbs, citrus fruits. Exclude alcohol, carbonated water from the diet. They negatively affect the heart and blood circulation. In the 2nd trimester, the fetus needs foods with sufficient protein content: rabbit, pork, veal, chicken, fish, milk.

Only lean meat is good for health. Before use, the skin and fat are separated from it.

The nutrition of a pregnant woman should be varied, but not excessive.

Animal protein is best absorbed if consumed before lunch. And vegetable proteins can be eaten in the evening. In the 3rd trimester of pregnancy, the belly begins to actively grow. Now the woman's body needs calcium, which favorably affects the baby's bone and nervous system. Calcium is found in milk, orange juice, cereals, green vegetables and fruits, legumes.

The nutrition of a pregnant woman should include light salads without mayonnaise, vegetable soups, fruits.

Nutrition during pregnancy by week

From the 1st to the 4th week of pregnancy, preference should be given to vegetables, herbs, fruits and berries, dairy products. Meals should contain calcium, which is responsible for the development of the skeletal system of the fetus, as well as zinc and manganese.

At the beginning of pregnancy, most women suffer from toxicosis. From the 5th to the 10th week, you should abandon the dishes, due to which the gag reflex begins. This is fatty food. If bouts of nausea do not give rest, lemon, rose hips, sauerkraut, which contain vitamin C, will save.

Before going to bed, it is advised to eat a little dried apricots.

At 11-12 weeks, eating habits change, pregnant women experience unusual food desires. You can experiment with a combination of products. The skeleton completes its formation at 13-16 weeks of gestation. Kefir, milk and cottage cheese will saturate the children's body with useful substances.

From the 17th to the 24th week, the baby's vision is actively developing. It is necessary to pay attention to vitamin A contained in bell peppers, carrots, cabbage. At 24-28 weeks of pregnancy, heartburn may appear, which is exacerbated by carbonated water, seasonings, and high-calorie foods.

Oatmeal, lean meat, vegetable-based soups save you from this unpleasant feeling.

The baby's brain develops vigorously from the 29th to the 34th week. The menu should include eggs, sour-milk and dairy products, red fish. From the 35th week, the female body prepares for childbirth. Vegetables provide energy. But it is better to refuse products that contain calcium, since the bones of the baby's skull can harden, which will make it difficult for natural childbirth.

During pregnancy, the expectant mother can consume any permitted foods in moderation. Proper nutrition will not only competently start the process of formation of the internal organs of the baby, but will also become a source of well-being for a woman.

Article formatting: E. Chaikina

Useful video clip about the nutrition of a pregnant woman

A plot on how to eat to avoid excess weight during pregnancy:

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

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

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

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

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

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

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

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

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

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

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

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

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

The skin of poultry should always be removed before cooking.

White meat is always leaner than red meat.

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

All sausages and sausages contain a lot of fat.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Eat slowly without rushing.

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

If you know you can't limit yourself to a particular product, it's best to cut it out 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 for the proper development of the embryo.

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

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

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

Coffee should be completely excluded from the diet of the expectant mother, even if it was the woman's favorite drink before pregnancy. A pregnant woman who drinks at least 3-4 cups of black coffee a day is more likely to give birth to a premature baby with a small birth weight. Substances found in tea and coffee

Pregnancy is a very important period in a woman's life, so she should pay special attention to it. With increased responsibility should be taken to nutrition.

In the first trimester, a woman is often worried about toxicosis, nausea, heartburn, and there are problems with the stool. Proper nutrition during these periods will help overcome possible difficulties and will serve as the basis for the proper laying of organs and the normal development of the fetus.

Basic nutrition rules

The purpose of the diet in the first trimester of pregnancy is to provide the mother's body with the building material necessary for the formation of the main organs of the child.

In addition, the diet, the observance of which should begin from the first days of pregnancy, is designed to provide the female body with vitamins, trace elements, normalize the digestive tract and prevent or reduce the manifestations of early toxicosis.

So that the unborn child does not suffer from nutritional deficiencies, one should not adhere to the principle of "eating for two", it is simply necessary to provide your body and the embryo with complete but healthy food.

The energy value of the diet in the first 14 weeks is 2400-2700 Kcal.

25% is meat and fish,
20% on dairy products,
5% is given to eggs.

Diet

The diet in the first trimester should be fractional, frequent meals, up to 5-6 times a day and in small portions.

Firstly, it contributes to better digestion of foods and the absorption of nutrients.

Secondly, frequent snacking prevents overeating and excessive weight gain.

Thirdly, they smooth out the symptoms of toxicosis.

In addition, fractional nutrition normalizes bowel function and provides regular stools. The last meal should not exceed 2-3 hours before going to bed.

Culinary processing

The first trimester diet is all about providing healthy nutrition, so food should be boiled, baked, or steamed. Fried foods increase the already increased load on the stomach and liver, are worse absorbed and digested. In addition, with the specified methods of cooking, it preserves the vitamins necessary during pregnancy as much as possible.

food temperature

The temperature of the food consumed corresponds to the standard diet No. 15 according to Pevsner.

Food should not be too hot, more than 60°C and too cold, less than 15°C. Hot or cold food irritates the stomach, disrupts digestion and is less digestible. In addition, violation of the temperature regime does not contribute to appetite, which is important for nausea.

free liquid

Free fluid intake should not exceed 1.5 liters per day. Excessive drinking increases the burden on the kidneys. You should stop taking strong tea and coffee, which contributes to spasm of blood vessels, increased pressure (may lead to miscarriages).

salt intake

The amount of salt should not exceed 5-6 grams per day. Its excess increases thirst, leads to fluid retention in the body and edema, and adversely affects the urinary system.

Alcohol

Alcohol is strictly contraindicated during pregnancy, especially in the first trimester. The consumption of alcoholic beverages disrupts the formation of the main organs and systems of the fetus, which leads to gross congenital malformations that are incompatible with life and abortion.

Vitamins in the first trimester

Vitamins are of great importance in the first trimester. Therefore, you should consume plenty of fresh vegetables and fruits.

Firstly, it is vegetable fiber, which is favorable for the normal functioning of the intestines, and, secondly, it is a storehouse of vitamins and minerals.

Folic acid is important in the formation of the nervous system of the embryo, calcium is needed for the formation of the bone skeleton and teeth, vitamin D for the prevention of rickets, phosphorus is necessary for the brain, iron prevents anemia, magnesium, vitamin E and B6 prevent abortion, iodine affects the intellectual development of the child after birth.

Avoid diets for weight loss

Pregnancy is not the time to lose weight and keep fit. Now all forces should be thrown at providing the unborn child with all the nutrients, vitamins and microelements. However, overeating is just as bad as undereating.

What not to do in the first trimester

The list of undesirable products includes all dyes, preservatives, flavor enhancers and stabilizers - they are toxins not only for the mother, but also for her unborn baby.

Salinity, smoked meats and spices are also not recommended - they irritate the digestive tract, cause thirst, and increase the load on the liver.

It is worth abandoning the consumption of simple carbohydrates, which are quickly converted into fats and deposited in the form of extra pounds, contribute to an increase in blood sugar and the development of gestational diabetes, as well as diabetes in a child after birth.

Animal fats increase nausea, burden the liver, stomach and pancreas, so their consumption should be limited.

List of foods to limit:

bread, especially wheat, muffins, fresh pastries (promotes gas formation);
ice cream, chocolate, sweets, cream cakes;
smoked products, salinity from meat and fish;
canned meat, fish;
animal fats (pork, beef, mutton), lard, margarine;
mayonnaise, vinegar, horseradish, mustard, spices;
strong coffee, tea, sweet carbonated drinks;
fast food, semi-finished products;
sausages, sausages, sausages;
fried eggs;
rich and concentrated meat and fish broths (many extractives);
mushrooms in any form (gas formation);
citrus fruits for allergies, nuts;
dumplings, chips, croutons, crab sticks;
fatty cottage cheese and sour cream, butter.

What can be done in the first trimester

The menu of pregnant women in the first trimester should include a large amount of fiber, as a stimulant of intestinal peristalsis and a source of vitamins and minerals.

Be sure to expand the menu and dairy products, they are an ideal source of calcium. The use of cereals, vegetable protein, minerals (iron, selenium, zinc) and vitamins is also shown.

Simple carbohydrates should be replaced with complex ones - they break down longer, do not affect weight, do not cause blood sugar surges and provide a woman with energy.

Replace animal fats with vegetable oils, eat fish (phosphorus, polyunsaturated fatty acids).

bread made from wholemeal flour, bran or whole grain;
green tea with lemon, weak black tea, fruit drinks, herbal decoctions, freshly squeezed juices;
greens (lettuce, parsley and dill limited);
any fresh and boiled vegetables, salads from them (cabbage, carrots, bell peppers, tomatoes, cucumbers, cauliflower and Brussels sprouts and others);
cereals from buckwheat (a source of protein and iron), oatmeal, millet, barley, wheat;
low-fat milk and low-fat cottage cheese, kefir, fermented baked milk, mild and unsalted cheeses, drinking yoghurts;
fruits, especially local ones, berries (currants, cherries, gooseberries - sources of vitamin C);
vegetable oils;
sea kale (source of iodine);
walnuts;
hard boiled eggs or scrambled eggs (1-2 per week);
lean veal, beef, pork;
rabbit;
low-fat poultry (all boiled or baked);
marshmallow, honey, jam is limited;
limit butter;
fatty fish (mackerel, greenling, salmon).

The need for a diet

Compliance with the diet in the first trimester of pregnancy will not only provide a healthy diet for a woman, but also lay the foundation for the normal development of the unborn child.

Normalization of the digestive tract and urinary system will smooth out the signs of early toxicosis and prevent the development of pregnancy complications in the future. In addition, a healthy diet in early pregnancy will improve a woman's appearance and her emotional state.

Consequences of not following the diet

Neglecting the diet already in the early stages of pregnancy threatens the expectant mother with the development or worsening of toxicosis. A gross violation of the rules of nutrition can result in the formation of various fetal malformations and even termination of pregnancy.

Read our articles on nutrition in the second andthird trimester, as well as the general principles of nutrition during pregnancy.