"We are what we eat!" The relationship between nutrition and health is especially strong during pregnancy. The linguistic relationship of the words "nutrition" and "education" as if unobtrusively hints at the fact that, by eating right, a mother from the first days of the birth of a new life in her "raises" her baby healthy. It is important to remember that the energy value of the diet, as well as the qualitative and quantitative ratio of its various components at different times is different. So, nutrition in the first trimester of pregnancy is significantly different from the nutrition of a pregnant woman in the third trimester.
The basics of nutrition for a pregnant woman in the first trimester
Nutrition in early pregnancy does not require any changes. In the first weeks, it is enough to give up bad habits and follow the basic principles of a healthy diet: exclude fatty, fried, marinades, sweets and pickles. At this stage, there is an active laying of all the organs of the baby, as well as the placental tissues necessary for his life support, therefore, an important nuance of nutrition in the first trimester of pregnancy is the inclusion in food of a sufficient amount of protein food, which serves as a kind of building material, vitamins and microelements.
Nutrition in early pregnancy involves an emphasis on locally traditional foods and dishes from them, as well as the rejection of fast food and drinks containing caffeine. Regarding the use of coffee during pregnancy, the opinions of experts differ, but in the first trimester it is still recommended to abstain from it.
Nutrition during pregnancy by week: first trimester
The nutrition of pregnant women by week in the first trimester looks something like this:
- 1-2 weeks: It is recommended to increase the amount of foods that contain folic acid in the daily diet (among them, leafy garden greens, cereal foods, etc.). Refuse excessively fatty foods and sweets, as they provoke early toxicosis. Include bright yellow and orange fruits and vegetables in the menu;
- 3-4 weeks: The main focus is on foods that contain calcium (dairy, broccoli, greens, fruit and vegetable juices), as well as zinc and manganese (turkey, lean beef and pork, spinach, bananas, eggs, etc. .). It is recommended to completely give up coffee and not get too carried away with nuts, since they are quite high in fat;
- 5-7 weeks: since the laying of the heart, neural tube and most internal organs is underway, calcium, phosphorus, B vitamins, vitamin E (tocopherol), fluoride, proteins and fats are extremely important at this stage (yogurt, cheeses, fruits compensate for this need and vegetables, nuts and legumes, lean meats);
- 8-9 weeks: the child's skeleton, joint tissues, lungs are formed, and his mother's blood volume increases significantly. Now both need vitamins C and bioflavonoids (vitamin P). They are present in strawberries, buckwheat, citrus fruits, onions, rose hips, etc.;
- 10-11 weeks: the formation of the heart and blood vessels occurs, teeth, sense of smell and genitals are laid. In order for their development to be correct, it is important to include in the diet calcium, fluorine, zinc, iron and vitamin E, which are found in meat dishes, cottage cheese, green vegetables, cheese, seafood and legumes;
- 11-12 weeks: the formation of the body of the unborn child and the placenta reaches the finish line - now the baby's internal organs will grow and develop, and the placenta will begin to fully function, protecting the fetus and providing it with nutrition and respiration. The nutrition of a pregnant woman in the first trimester should include more fruits, vegetables and berries.
General principles of nutrition of a pregnant woman in the second trimester
In the second trimester, it is recommended to slightly increase the caloric content of food. The best way to do this is to include easily digestible proteins, fats and carbohydrates in your diet. The middle of pregnancy is a period that is accompanied by the active growth of the baby and placental tissues, as well as the amount of amniotic fluid. All this creates a serious burden on the mother's body. Therefore, at this stage, it is important to consume more protein foods of animal origin, dairy products and plant foods.
The daily need for fats is compensated by 20-25 g of unrefined vegetable oil, which can be added to various vegetable salads. In proteins - low-fat varieties of fish and meat, eggs, cheeses, except for soft and moldy varieties, since the latter belong to the category of products prohibited for pregnant women. The source of healthy carbohydrates are bread (optimally - from wholemeal flour), fruits and berries.
Nutrition during pregnancy by week: second trimester
The nutritional structure of pregnant women by week in the second trimester may look like this:
- 13-16 weeks: this period of time is the final stage in the formation of skeletal bones and the beginning of their rapid growth. Now it is important to increase the calorie content of the diet by about 300 kcal per day. To do this, it is recommended to eat an extra apple, a loaf of bread or a slightly larger portion of porridge than usual every day. Do not forget about dairy products (it is good to drink a glass of milk or kefir every day, and if this seems not enough, then you can supplement them, for example, with oatmeal cookies);
- 17-24 weeks: the baby is developing vision and hearing, the tissues of the skin and mucous membranes are improving, so it is necessary to supplement the diet with foods that contain vitamin A (red vegetables, cabbage, etc.);
- 25-28 weeks: the growing size of the fetus and uterus begin to put a noticeable pressure on the stomach, so you need to eat little and more often. It is recommended to exclude excessively fatty foods, sweets and starchy foods from the daily diet. After 21 weeks, the release of insulin in the maternal body increases, so the abuse of sweets and pastries is fraught with the development of diabetes in pregnant women.
Nutrition during pregnancy by week: third trimester
Nutrition of a pregnant woman in the third trimester is based on the following principles:
- Reducing the amount of salt;
- Complete exclusion of harmful products (smoked, fatty, salty, etc.);
- Refusal of food restrictions (here the approach should be reasonable and applies to low-calorie foods - vegetable stews, steam cutlets, etc.);
- Increase in dairy products;
- Liquid dosing (no more than 1.5-2 liters, including soups, herbal teas, plain water);
- Frequent but small meals.
Nutrition during pregnancy by week looks something like this: 4.7 out of 5 (33 votes)
Obstetric pregnancy is considered approximately two weeks before conception. Perhaps the countdown to the birth of your baby has already begun, and proper nutrition at an early stage of pregnancy plays a significant role in the formation and growth of a healthy baby!
Every girl who cares about her body and the health of her unborn baby needs to make up the right diet during pregnancy for trimesters and weeks. This is necessary in order to provide the child with the vitamins and minerals necessary for proper growth and development. Abuse of alcohol, heavy and fatty foods, foods containing preservatives and dyes, eating poor quality food can lead to serious health problems and significantly increase the risk of developing fetal pathologies.
Proper nutrition, started at an early stage of pregnancy, and even better, during the planning period, will help to avoid a number of digestive problems, as well as provide the unborn baby with 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 neural tube defects, hydrocephalus, anencephaly, malnutrition and other congenital malformations. 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-composed weekly diet is not only the use of extremely healthy food, but also the rejection of foods that are harmful during pregnancy. Exactly 4th week is the most favorable period for giving up 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 of increased gas formation in the intestines. 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- the period of active growth of the 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 oily 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 the extra pounds will remain on your waist.
| Can | Not recommended | |
| Wholemeal bran bread, crackers, dry biscuits, savory pastries | Bread and flour products | White bread, puff and pastry products |
| Vegetable soups, first courses cooked in secondary chicken or meat broth | Soups | Strong meat and chicken broths |
| Lean pork and beef boiled or stewed, rabbit, turkey, skinless white poultry | Meat, poultry | Fatty pork, sausages, semi-finished products (dumplings, meatballs), smoked meat, canned food |
| Low-fat varieties of fish. Steam or boil | Fish | Fatty fish, salted, smoked fish, crab sticks |
| Buckwheat, rice, millet, oatmeal, barley, wheat groats | Cereals, cereals, legumes | Limit the use of semolina, legumes |
| Only boiled hard boiled or in the form of an omelet | Eggs | It is strictly forbidden to eat raw eggs and fried eggs |
| Boiled or pasteurized milk, low-fat fermented milk products, hard cheeses | Milk, dairy products | Smoked, spicy cheese, raw milk |
| Vegetables raw and boiled. Fruits and berries in their natural form. Eat fruits and vegetables according to the season | Fruits vegetables | Reduce consumption of fruits and vegetables that increase the risk of an allergic reaction |
| Vegetable oil (olive, sunflower, corn), butter. Jelly, desserts, sugar - in moderation | Confectionery | Chocolate, cream confections, chewing gums, candies with chemical colors, flavors and flavorings |
| Natural juices, compotes, weak green and black tea, rosehip decoction | Beverages | Any alcoholic drinks, strong tea, coffee, sweet carbonated drinks |
| Pepper and garlic in moderation | Spices and seasonings | Mayonnaise, spicy and fatty sauces, horseradish, mustard, vinegar |
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 with the useful substances that you need during this period.
Happiness, agonizing expectation, anticipation and even fear - all these feelings inevitably accompany pregnant women. And it is very important during this period not to surrender to emotions, but to remember the responsibility, which is also an integral part of it. It is at this time that the most important is the observance of the basics of a healthy lifestyle. Almost all of them apply to pregnancy, although some require minor changes.
Proper nutrition during pregnancy is most relevant, since it is on what a woman eats that largely depends on how her child will develop. For example, whether a pregnant woman receives enough protein depends on whether the child will have enough building material. Protein nutrition for pregnant women is very, very important.
In addition, many products have the most detrimental effect on the condition and development of the child, and on the well-being of the mother. Of course, such products must be abandoned. It makes sense to take into account one important feature: proper nutrition in early pregnancy will be somewhat different from the diet of a pregnant woman in the last weeks.
Not everyone understands where such differences come from, but understanding the topic will be quite simple. Judge for yourself, important systems of the body are laid in the early stages, but the size of the fetus increases slightly. That's why in the early stages healthy nutrition of pregnant women is based on sufficient intake of minerals, vitamins and the like.
In the second trimester During pregnancy, nutrition should focus on increased protein intake, since it is now that the active growth of the child and its internal organs begins. All this requires a building material, that is, protein.
Nutrition in the third trimester pregnancy is, first of all, vitamins and minerals that are necessary for the development of the internal systems of the child's body, especially calcium for bone growth and the development of the nervous system.
When planning a pregnancy, proper nutrition is also very important. The more healthy, hardy, strong the woman's body at the time of conception, the greater the chance of successfully fixing the fetal egg in the uterus. And a certain set of vitamins in the body contributes to the proper development of the embryo.
As you can see, the difference in recommendations for proper nutrition of pregnant women by months, and sometimes even by weeks, is quite justified. However, there are, of course, general rules for proper nutrition during pregnancy, so they will be discussed further.
General principles of proper nutrition during pregnancy
First of all, it is worth remembering one simple thing: it is better to get up from the table slightly hungry than with a heaviness in the stomach from overeating. In this regard, it is better to adhere to the principles of fractional nutrition altogether: eat less, but more often. The ideal option would be to eat 5-6 times a day. You need to eat the last time 3 hours before bedtime. Later, eating is highly discouraged, if the feeling of hunger is unbearable, you can drink a glass of milk or kefir, eat an apple or a pear. It is this diet for pregnant women that will be most optimal.
Proper nutrition during pregnancy, like, in fact, any proper nutrition, involves the rejection of fried foods, pickled foods and smoked meats. Steamed, boiled, stewed or baked food will be much more useful. Food for pregnant women should be as fresh as possible, should not contain preservatives, excess salt and the like.
Obviously, canned foods, various sausages and other long-term storage products, if they are not banned, then require strict control of their use.
Of course, it is recommended to give up fast food. However, it is worth noting that if there is a choice - to stay hungry or eat something not very healthy, it is still better to choose the latter. A pregnant woman should not starve. Another thing is, if you get suspiciously often before such a choice, then you should think about carrying fruit or sandwiches with you.
Of great importance is the balance between such important components of nutrition as proteins, fats, carbohydrates, as well as vitamins and minerals. Of course, a balanced diet for pregnant women at different times implies a different balance of these components, the fact itself remains unchanged.
Meals by week
1-3 weeks of pregnancy
Gynecologists count pregnancy not from the day of conception, since it is almost impossible to calculate it, but from the first day of the last menstruation. Therefore, the first 2 weeks of the obstetric gestation period falls on the time before conception.
Pregnancy planning- this is an extremely important period, on which, whatever one may say, both the health of the unborn child and the absence of any complications during pregnancy depend. So it turns out that proper nutrition before pregnancy is of paramount importance. At this stage, it is very important to increase the amount of folic acid. Often doctors recommend drinking it in capsule form, but it is much better to get all the vitamins from normal food. Folic acid is found in leafy greens, lettuce, and grains.
It is equally useful to consume yellow fruits and vegetables. But it is better to refuse fatty and sweet foods. This will avoid problems with obesity, as well as reduce the risk of early toxicosis.
Approximately on the 10-14th day of the cycle, fertilization occurs and the movement of the fetal egg begins towards the uterus. From this time on, we can talk about the onset of pregnancy.
3 week
Nutrition at the beginning of pregnancy is a very complex topic, since literally every week new organs and systems appear in the fetus, which means that the need for vitamins and nutrients is constantly changing.
In the third week of pregnancy, the egg is implanted and the placenta begins to develop, as well as the fetal membrane. For their full development, calcium is needed, which is found in milk and dairy products, broccoli, green vegetables and fruit juices; and manganese, it can be obtained from turkey and pork, almonds, oatmeal, eggs, raisins, bananas, carrots and spinach.
4 week
For 4 weeks, the nutrition remains the same as for 3, but at this time it is especially important to give up coffee. However, drinking this, of course, tasty, but not very healthy drink during pregnancy is with extreme caution. Especially coffee is contraindicated in the evening. As you can see, proper nutrition in the first month of pregnancy is not too difficult. Further it will be a little more difficult.
5 week
As a rule, at about this time, toxicosis of pregnant women begins. To alleviate this condition, you can slightly change your daily menu. So, meat and eggs, as well as other animal proteins, can be replaced with nuts, soy and other legumes. Instead of milk, you can eat yogurt and cheese. It will not be superfluous to introduce carrots, mangoes, apricots into the diet.
6 week
Toxicosis is in full swing, so the morning should start with crackers or unsweetened crackers. It is better to eat them immediately after waking up, without getting out of bed. At this stage, it is better to drink plenty of fluids, at least 8 glasses a day. At night, you can eat a handful of raisins.
7 week
At this time, problems with the intestines may arise. Therefore, you should avoid foods that promote gas formation, including cabbage. It will not be superfluous to refuse those products that are attached. It is better to introduce prunes, fresh kefir and the like into the diet.
8 week
Ginger tea will help to cope with toxicosis, and do not forget about nuts.
9-10 weeks
Opt for whole grain cereals and whole grain breads. Brown rice is better than white. In general, the body of a pregnant woman at this stage requires quite a lot of fiber.
11-12 weeks
The first trimester of pregnancy is coming to an end, and nutrition at this time should be special. This is the most difficult time, and it is very important to listen to yourself, to your body. If you want to eat a particular dish, then it is precisely those substances that are contained in it that your baby is lacking. Of course, you shouldn't go to extremes.
13-16 weeks
Nutrition in the 2nd trimester during pregnancy is characterized, as already mentioned, by abundant protein intake. In addition, it is necessary to increase the total daily caloric intake of food. If in the first trimester it will be enough to eat 2400-2700 kcal, then from now on you need to eat 2700-2900 kcal.
16-24 weeks
Nutrition at 6 months of pregnancy should contribute to the development of the child's vision and hearing. That is, you need vitamin A and betacarotene. At this time, it is better to eat cabbage, yellow peppers, carrots. Keep in mind that vitamin A is absorbed only with fats.
24-28 weeks
It is at this time that fractional nutrition becomes especially relevant. The uterus is actively growing, taking up more and more space in the abdominal cavity, and begins to put pressure on the stomach. Accordingly, the stomach becomes smaller, and it is difficult for him to accommodate a large amount of food. Even when eating in small portions, a pregnant woman can be disturbed. It is better to give up carbonated drinks and coffee, they also provoke heartburn. In general, the nutrition of a pregnant woman in the third trimester should be as diverse as possible, as the needs of the baby grow.
29-34 weeks
At 8 months, bones are actively growing and teeth are being laid, therefore, it is very important to eat as many calcium-containing foods as possible. For brain development, fatty acids are simply necessary, and it is they that contribute to the absorption of calcium. Iron deficiency at this time can lead to the development of anemia, both in the mother and in the child. Fatty fish, nuts, red meat, dark green vegetables and seeds are the foods to eat during this period of pregnancy.
35-40 week
Nutrition at the 9th, last month of pregnancy should contribute to the overall strengthening of the mother's body. After all, ahead of her is a very difficult and time-consuming work - childbirth. The main source of energy in the body are carbohydrates, and it is their consumption that should become the basis of the nutrition of a pregnant woman before childbirth. Porridges and vegetables are the foods that you should eat during this period.
That's all that can be said about trimester nutrition. An example of dinner, breakfast or lunch for pregnant women may also be useful.
A sample menu for the day might look like this:
- The first meal: black bread toast, a small piece of butter, a chicken egg, a glass of kefir;
- Second meal: Green salad, a glass of tea;
- Third meal: Chicken fillet, boiled potatoes, one pear, a glass of kefir or drinking yogurt;
- Fourth meal: Toast with jam or butter, a glass of juice;
- Fifth meal: Brown rice, boiled fish, vegetable salad, tea;
- Sixth meal: a glass of kefir or a small fruit.
Special nutrition for pregnant women
But this is not all the nutritional features of pregnant women. In some cases, women develop pathologies during pregnancy that require special nutrition. So, with anemia pregnant women need special nutrition. With such a disease, it is very important to increase the intake of foods containing iron.
In addition, it is important not only to know which foods to use, but also in what combinations, as this affects the absorption of iron in the human body. A woman experiencing pregnancy anemia should consult a doctor not only about medication, but also about an appropriate diet.
With obesity, developed during pregnancy, there may be a need for dietary nutrition for pregnant women. It is important to remember that without consulting a doctor, a pregnant woman should not choose a diet for weight loss. The risk of developing pathologies and abnormalities is too great, both in the body of the mother and in the body of the child.
Especially harmful are mono-diets and diets that require prolonged fasting. Both contribute to malnutrition and beriberi. It will take a very long time to restore the state of the body, the supply of nutrients and vitamins, and it is completely impossible to compensate for the harm that such diets cause to a child.
Hello lovely women! Almost all of us sooner or later become mothers. But this is preceded by long months of waiting for the baby, queues at the antenatal clinic, endless tests, examinations and ... dreams of a healthy baby.
But did you know that most of them, if not all, are destined to come true? And you need quite a bit for this - a healthy lifestyle, good mood and proper nutrition for pregnant women. 1 trimester, the menu of which is discussed in this article, is considered one of the most important. Simply because it is during this period that all organs and systems of the fetus are laid, and it gradually develops.
And in the best case, if I may say so, the lack of useful substances now in the future can turn into a pathology for him, and in the worst case, become fatal.
It is not worth radically changing the diet in the first months of pregnancy! It's much smarter to just tweak it.
Help with this simple general rules of nutrition:
- The pregnant menu should be as diverse as possible and contain proteins, fats and carbohydrates in the right quantities. Of course, only a nutritionist can determine these amounts in each individual case. If there is an opportunity to turn to him - great, if not - do not be upset. Especially if before pregnancy there were no problems with being overweight. After all, this means that the diet is correct and does not need changes. If they were, it needs to be reviewed by reducing the amount of fats and carbohydrates (sweets) consumed. Eat more than usual and eat for two in the first trimester is not worth it.
By the way, if you don’t feel like counting proteins, fats and carbohydrates on your own, you can simply order healthy food at home! Everyone will count for you and bring food for the whole day from the most healthy and natural products. Very comfortably! View sample menus and prices can be on the website.
- At first it is desirable increase portions of fruits and vegetables eaten. The latter can be filled with oil. In this form, they are not only absorbed faster, but also improve digestion.
- Important take care of your diet. It is advisable to replace three meals during this period with 5-6. The key is to keep the portions small.
- We must not forget about drinking. The expectant mother needs 2 liters of fluid per day. Moreover, it can be not only water, but also fruit juices, compotes, milk or cocoa.
- The last factor is how the food is prepared. During pregnancy it is better to avoid fried foods in favor of boiled, baked or steamed.
2. What should be in the diet
Proper nutrition of the expectant mother can reduce the risk of developing congenital abnormalities of the fetus. That is why it must be thought through with great care.
What does a pregnant woman need?
In vitamins, because they play an important role. Judge for yourself:
- Vitamin B9 or folic acid. Doctors prescribe it from the first days. Do you know why? It is responsible for the proper development of the nervous system and protects the fetus from anencephaly, hydrocephalus, spinal fissures and other dangerous ailments. It is found in nuts, legumes, apples, citrus fruits, mushrooms and greens.
- Vitamin E. He is also heard by many, as it prevents miscarriage. You can find it in vegetable oils, eggs, nuts, liver and greens or ... in a pharmacy.
- Vitamin C. It not only increases the immunity of the future mother during pregnancy, but also strengthens the walls of blood vessels and the placenta, and also promotes the absorption of iron, on which, by the way, the level of hemoglobin depends. But keep in mind that too much vitamin C can be harmful, because. vitamin C stimulates the immune system, which is undesirable in the 1st trimester.
- Vitamin D Do you want to preserve the health and beauty of your teeth? Do not forget about fish, seafood, egg yolks and butter, which contain it. This vitamin allows the future crumbs not only to form a strong skeletal system, but also to prevent the development of allergic reactions in it.
- Vitamin B12. It is needed by women suffering from anemia. It is found in fish, eggs, meat and milk.
- Vitamin A. It affects the condition of the placenta and is found in eggs, dairy products, green and yellow vegetables.
In addition to them, a pregnant woman needs zinc, iron, selenium, honey, cobalt and other microelements, on which the development of the fetus depends. How not to get confused in all this diversity and enrich your body with all the useful substances?
Just make sure that there is a place in the diet for all food groups, namely:
- vegetables and fruits;
- cereals and cereals;
- meat and fish;
- dairy products.
3. What can not be a pregnant woman in the first trimester
- Fast food products and semi-finished products.
- Chips, crackers and any excessively salty and spicy dishes - they disrupt the metabolic processes in the body, provoke swelling.
- Coffee and drinks containing caffeine. They increase blood pressure, which can result in a miscarriage. Meanwhile, doctors still allow coffee lovers 1 cup of coffee a day.
- Canned food, carbonated drinks.
- alcohol.
4. Approximate food menu for a week in the first trimester
And now let's look at a sample menu for a week that will provide mom and baby with all the necessary nutrients:
|
|