Proper and balanced nutrition during pregnancy. Menu for pregnant women

During pregnancy, it is very important to eat right, because the health of the expectant mother and her child directly depends on it. Moreover, you need to remember that the diet of foods at different periods differs from each other.

Nutrition during pregnancy by week (table of vitamins)

In the early stages, it is enough to adhere to the principles of proper nutrition and refuse bad habits. It is necessary to exclude salty, fried, fatty, marinades and sweets from the diet.

Pregnancy - nutrition in the first trimester

In the first trimester of pregnancy, the baby's organs are formed and placental tissue is formed, so it is important to include protein-rich foods in the menu. It is recommended not to change your diet dramatically and eat dishes that are traditional for a particular area. You need to give up coffee and fast food.

1-2 weeks of pregnancy

Add foods rich in folic acid to your menu - greens, grains.
Eat more orange and yellow vegetables and fruits.
Avoid sweets and fatty foods, they provoke toxicosis.

3-4 weeks pregnant

Focus on foods high in calcium - greens, juices, broccoli, dairy products.
It is recommended to eat more lean pork and beef, eggs, bananas, spinach, and other foods rich in manganese and zinc.
Avoid coffee drinks and nuts.

5-7 weeks pregnant

Calcium, B vitamins and vitamin E, proteins, fats and fluoride are still important.
Include cheese, yogurt, lean meats, nuts, beans in your diet, and don’t forget about vegetables and fruits.

8-9 weeks pregnant

Both the child and the expectant mother need vitamins P and C. There are many of them in strawberries, citrus fruits, onions, buckwheat, and rose hips.

10-11 weeks of pregnancy

The child develops blood vessels, a heart, and genitals. For their proper development you need fluoride, iron, calcium, zinc, vitamin E, and this includes cottage cheese, green vegetables, meat, cheese, legumes and seafood.

11-12 weeks of pregnancy

This period is important in the development of the fetus. It is necessary to include more vegetables, fruits and berries in the menu.
The calorie content of dishes needs to be increased, with emphasis on dairy products, foods of animal and plant origin. Carbohydrates will be provided by wholemeal bread, berries and fruits.

13-16 weeks of pregnancy

The daily calorie requirement is 300 kcal. Increase the portions, eat an extra apple, eat oatmeal cookies between meals and wash them down with milk.

17-24 weeks of pregnancy

During this period, the presence of vitamin A in the diet plays an important role, and this is cabbage and red vegetables.

25-28 weeks of pregnancy

Now you need to eat little and often, the uterus and fetus are already putting pressure on the stomach.
Eliminate flour, fatty foods, and sweets.

29-34 weeks of pregnancy

The development of a child requires calcium, iron, and fatty acids. These are red fish, broccoli, eggs, nuts, yogurts.

35 weeks of pregnancy - before birth

The body needs to be prepared for the birth of a child, and this requires a lot of energy. The menu should consist of stewed or baked vegetables, cereal dishes, and bread.

The basic rule of nutrition for pregnant women is that if you want to eat something, even something unhealthy, eat it, but only a little.

We present to your attention a table showing the vitamin and the foods that contain it.

The favorable course of pregnancy and the birth of a healthy and strong child are determined by a number of factors. One of the most important is proper nutrition. It depends on its organization whether the baby will be supplied with all the nutritional components and vitamins important for development. Therefore, the question of how to eat properly during pregnancy is very important for any woman in pregnancy. interesting position.

Basic nutritional rules for expectant mothers

By adhering to the basic rules of nutrition for all 9 months, expectant mothers will be able to provide the child with everything necessary and not give him anything unnecessary.

The most important rule is no diets, alcohol or other harmful addictions;
A pregnant woman's diet must contain dairy products, various cereals, fruits, vegetables and eggs;
Eat 5-7 times a day;
The amount of food should not increase in volume, it should just become several times better in quality;
Exclude smoked, salty and spicy dishes from the menu;
It is better to give preference to the foods that our grandmothers ate;
Drink water regularly;
Eat food slowly, chewing thoroughly;
Don't forget to eat fish and poultry. But, if possible, it is better to abstain from red meat;
It is advisable to bake, stew or boil the products;
If a pregnant woman really wants something, even if it’s not entirely healthy, then she can eat it, just a little bit.

The last meal should be taken 3 hours before bedtime. If you cannot overcome the feeling of hunger, you can interrupt it with a glass of kefir or milk, an apple or a pear.

Important! Expectant mothers should remember one very important thing: It is best to leave the dinner table with a slight feeling of hunger than with a feeling of heaviness in your stomach from overeating.

Each trimester of pregnancy has its own nuances in matters of nutrition.

The first trimester (11-13 weeks) is the period when the formation of the baby’s main organs and systems takes place. Particularly important in this moment take care of a balanced diet.

During these periods, it is very important to consume foods with a high percentage of folic acid (vitamin B9). An insufficient amount of this vitamin can lead to premature birth and mental pathologies of the fetus. B9 is found in dairy products, fruits, vegetables, fish, and meat.

The fifth week is a critical moment for the body, which is actively rebuilding itself. There may be a deterioration in health, increased drowsiness, nausea, vomiting. It is advisable to combat the manifestations of toxicosis using natural means.

The unpleasant moment has passed, and now it is important to take care of the presence of calcium and phosphorus in the diet, which dairy products contain in sufficient quantities.

To prevent the expansion of veins in the chest, you should strengthen the walls of blood vessels by including in your diet foods containing excess vitamins C and P. We are talking about citrus fruits, rose hips and black currants, buckwheat, and cherries.

Since the volume of blood plasma and the number of red blood cells increase, it is necessary to include cottage cheese in the diet. It is this product, which is a source of iron, that can increase the number of red blood cells. In addition, during these periods a woman should eat meat, fish, milk, greens, and fruits.

You can’t do without foods such as meat, cheese, nuts, broccoli, spinach, eggs, and leafy greens this trimester. A categorical taboo on alcohol and cigarettes.

The second trimester of pregnancy is characterized by problems of a different kind. Nutrition should be structured in such a way that they can be solved. Now the expectant mother should eat in small portions, but more often.

There is a possibility of poor digestion for two reasons:

development of dysbacteriosis;
the volume of the uterus increases and compresses the abdominal organs.

There is a high probability of constipation, which cannot be treated with conventional laxatives. Fruits, vegetables and herbs will come to the rescue.

Pregnant women need to monitor the amount of carbohydrates they take, otherwise there is a high probability of serious weight gain.

Nutritional features characteristic of the second trimester:

It is advisable not to eat foods with high performance cholesterol, as it prevents the liver from working normally. Caution should be exercised when consuming beef liver, caviar, various sausages, lard, cheese, and various baked goods.
Limit your intake of fatty, salty and allergenic products. Every day the menu should include low-fat cheese, milk, cottage cheese and kefir - components enriched with calcium. After all, expectant mother it is able to be washed out of the body, while the baby is vital for the formation of the skeletal system. Insufficient calcium intake from foods can be compensated with the help of vitamin complexes.
It makes sense to start gradually preparing for the third trimester by reducing your fluid intake.

In this trimester, expectant mothers most often suffer from pathologies associated with intestinal activity, namely constipation and diarrhea. In this regard, nutrition in accordance with the scheme is of particular relevance: eat more often, but little by little. This problem can be avoided if you increase your consumption of plant fibers, in particular fiber.

Do not forget about the consequences of excessive consumption of flour and fatty foods on latest dates. Such thoughtlessness can lead to unpleasant consequences, in particular, increased fetal size. This can make the birth process more difficult.

In the third trimester, strict rules must be followed:

The volume of fluid consumed must be reduced to avoid problems. late toxicosis and the appearance of edema.
An unspoken rule for expectant mothers during these periods should be to measure the volume of fluid at the “input” and “output”. A difference of no more than 200 ml is allowed.
To have a positive effect on metabolic processes and improve the removal of excess fluid from the body, you should limit your salt intake.
Completely eliminate fatty broths (both meat and fish) and concentrated gravies. It is better to switch to vegetarian soups, milk sauces, boiled meat, and fish.
Mushroom dishes should be, if not completely excluded, then at least limited. Leave the consumption of animal fats until better times. You can only have a little butter. You will have to forget about lard, pork, beef and lamb for a while.
Cooking food should only be done with vegetable oil. At least once a week, the expectant mother is recommended to have a fasting day (you can only take kefir or apples).
Actually last month completely eliminate fatty foods and flour products from the diet, reduce the consumption of sugar, honey, and jam.

Important! A woman expecting a child must protect herself from the possibility of poisoning. She is advised to temporarily forget about any pates, raw or soft-boiled eggs, insufficiently cooked meat and dishes containing raw eggs.

According to modern medicine, ladies who are in an interesting position should drink in moderation. They are recommended to drink at least 2 liters of fluid per day. Water helps remove toxins from the body and prevents the formation of kidney stones.

It is equally important to choose the right drinks. Avoid soda, especially with dyes; it is better to opt for plain water. If you want to drink something tastier, you can be content with juice, but only natural juice.

Do not brew and herbal teas. Many plants have abortifacient effects, which a woman may not be aware of. The well-known hibiscus (hibiscus) is exactly that.

What dangers can food pose during pregnancy?

However, eating during pregnancy can also pose a certain threat.

A particular danger for expectant mothers lies in overeating, especially in the last stages. The fact is that the load on the liver increases during pregnancy, and overeating only increases it. As a result, the body is able to respond to such a fact with signs of intoxication. As a result, the woman begins to feel sick, vomiting, and weakness. Over a long period of time, vomiting is dangerous because it can cause spasms not only of the stomach, but also of other organs. As a result, there is a possibility of developing premature birth.
It is necessary to stop eating salty foods. Excessive amounts of salt can provoke venous stagnation and the appearance of edema - a very dangerous pathology in the later stages.
Exotic dishes for a pregnant woman are not the best option. They can cause gastrointestinal upset or allergies.
It is strongly recommended to refrain from eating early harvest vegetables and fruits, as they usually contain dangerous chemical components.
It is advisable to avoid eating foods that are strong allergens. Subsequently, this may cause the development of allergic reactions in your baby. It doesn’t make sense to give them up completely, just don’t abuse them.
You should not eat raw fish, sushi, oysters, or shellfish. This will prevent harmful viruses or bacteria from entering the body. Smoked seafood It's also not worth eating.
Hot dogs and street meat dishes pose a certain danger. As a rule, they are the source of the development of listeriosis.
Unpasteurized milk is also contraindicated for expectant mothers, as it can cause the development of foodborne illnesses.

Sample daily menu for a pregnant woman

An approximate 6-course menu for a pregnant woman might look something like this:

Breakfast - a sandwich of black bread with a piece of butter, a chicken egg, 200 gr. kefir
Second breakfast – Green salad, tea.
Lunch – Chicken fillet, boiled potatoes, pear, kefir or drinking yogurt – 1 glass.
Afternoon snack – Sandwich with butter or jam, juice.
Dinner – Rice (preferably brown), boiled fish, vitamin-rich vegetable salad, tea.
Second dinner - a glass of kefir or some fruit.

Pregnancy is a great opportunity to change your taste preferences. Before you eat something, it is important to remember that now you are eating not only for yourself, but also for the little one you carry under your heart and for whom you are now responsible.

Video: how to eat properly during pregnancy

He additionally has to provide not only for himself, but also for the life of the unborn child. In order for everything to go smoothly, blood circulation and metabolism are adjusted to the new situation from the first day of pregnancy.

The first step is to increase blood volume. Already in the first trimester of pregnancy, the heart begins to work more intensely. The more blood it pumps, the higher the contraction frequency. During pregnancy, be especially careful about drinking more. Your body needs approximately 2.5 liters per day - then it can cover its fluid needs. Herbal teas, mineral water and diluted fruit juices are good for quenching thirst. But remember about the dangers of lemonades; they contain too much sugar. In addition, to normalize blood circulation, it is important that the body receives enough minerals. So don't give up salt!

When a woman is expecting a child, people around her often say to her: “Well, now you have to eat for two!” This is not true if we talk about the volume of food eaten, but there is only a grain of joke in this joke - after all, the expectant mother needs to ensure the full development of another organism.

It is difficult to overestimate the role that proper nutrition plays in the life of a pregnant woman. While you are expecting a baby, you should pay great attention to planning your daily diet.

It is proteins that allow the restoration of damaged tissues and the creation of new ones. Carbohydrates will be an excellent source of energy for you and your child, and fats will help the absorption of certain vitamins and the proper formation nervous system fetus

Nutritional features depending on the stage of pregnancy

Of course, your menu will change depending on the stage of your pregnancy. So, for example, in the first trimester, when there is an active restructuring of your body and all the organs and systems of the fetus are formed, great attention pay attention to vitamins and minerals.

Toxemia may make you very selective, so now you can indulge yourself a little. A significant amount of vegetables, fruits, herbs and juices in the first months of pregnancy will come in handy, especially since these products are usually well tolerated even by those expectant mothers who suffer from morning bouts of nausea. Nowadays, products that have undergone minimal culinary processing are very useful - and they help reduce the manifestations of toxicosis.

During the second trimester of pregnancy, your baby is actively growing, so now much attention should be paid to sufficient caloric intake of food.

Try not to fry foods in fat, steam, boil and simmer, and add fresh vegetable oil and butter to ready-made dishes.

Don't get carried away with sweets - you can get all the carbohydrates your body needs from bread, as well as cereals, pasta, vegetables and sweet fruits.

When trying to provide yourself and your baby with the necessary amount of protein, remember that protein from animal products takes quite a long time to digest, so it is preferable to eat meat, fish or poultry dishes at lunchtime. Dinner should be light - prepare a dish of vegetables or dairy products.

In the last three months of pregnancy, your baby does not grow as rapidly, but now he is increasing his muscle mass. At this time, his and your mental and physical preparation for childbirth takes place. Now is a great opportunity to recruit excess weight, so you should be very careful about the caloric content of your daily menu. Eliminate sweets and fatty foods, such as fatty meat, cheese and sour cream.

It is believed that a large number of meat in a woman's diet later pregnancy can slightly reduce the elasticity of its tissues and increase the risk of ruptures during childbirth. Reducing your meat intake can have a positive impact on your ability to cope with pain.

But seafood will come in handy now.

Five project groups

Traditionally, nutritionists divide all foods into five groups.

TO first group includes milk and products made from it. Such dishes will be an excellent source of animal proteins, fatty substances, calcium, as well as vitamin A and B vitamins for you. Very useful for you now dairy products, especially those containing bifidobacteria.

Second group products include animal and poultry meat, meat by-products, fish, eggs. You can include these foods in your diet 2 - 3 times a day.

Third group products are vegetables and fruits. The simple carbohydrates they contain are an excellent source of energy. Eat them and drink freshly squeezed juices without restrictions.

Cereals and products made from them - bread, pasta, cereals - are fourth group products. They contain a high content of starch, vegetable proteins, fiber, and various vitamins. The greatest nutritional value is the germ of the grain and its shell. Therefore, now the healthiest porridges for you will be cereals and brown (unpolished) rice. Don’t forget about the valuable properties of sprouted wheat. You can eat these foods at every meal, but watch the amount you eat.

IN fifth group includes those foods that you should limit your consumption during pregnancy. These are fats and confectionery products. In general, nutritionists do not advise all people leading healthy image life, however, there should not be a complete rejection of fat-containing foods. Give preference to fats that have not been cooked. Moderate consumption of sugar, honey, jam and fruit jams will not harm you.

Drinking regime

Your baby needs fluid now, because he is surrounded by amniotic fluid, which is constantly renewed. This will also include what you drank during the day - juices, milk, water, as well as the liquid contained in the first courses. If you regularly include fresh, juicy vegetables and fruits in your menu, you may need less fluid throughout the day.

You should now limit strong tea and coffee due to the high caffeine content in these drinks, but fresh juices, fruit drinks, rosehip decoction, herbal teas and infusions are what you need.

Eating for two is an outdated approach

Don't let yourself be confused by the various nutrition theories that are gaining widespread currency every now and then. Basically, you only need to learn a few important rules that will ensure that your body has a good supply of essential nutrients throughout your pregnancy. No specific diet is needed. It's simply unreasonable in a new situation for you.

The most important rule is: eat a varied diet! You really can eat almost anything. And it is not at all necessary to increase the amount of food consumed. Remember: what you eat matters much more than how much you eat. If possible, avoid expired foods and foods high in harmful substances and additives. Give preference to local, seasonal products, preferably those that undergo sanitary control.

Avoid constant overeating or, conversely, undereating for a long period of time.
Make sure your nutrition is complete. Eat less fatty foods, increase your intake of foods rich in proteins and carbohydrates.
Drink more. You should drink at least 2.5 liters of liquid per day. Still water, mild herbal teas or diluted fruit juices are ideal for this.
Make sure your body gets enough vitamins, minerals and trace elements. If you take these rules seriously and try to follow them, you won't have to worry about your child or yourself being lacking. Rare deviations from the ideal nutrition program are quite acceptable. Your baby will get a good portion of everything he needs, even if you have no appetite due to morning sickness or a sudden aversion to food.

Low blood pressure

In the first weeks of pregnancy, under the influence higher level estrogen dilates blood vessels. Therefore, to stabilize blood circulation, it is very important to drink enough fluids. Control water balance especially important for those who have already encountered the problem at least once low blood pressure. Usually, to prevent this unpleasant condition, two and a half liters of still water, mild herbal tea or diluted fruit juice per day are enough.

Avoid prolonged stress!

Stress is natural reaction body to increased stress, tension, strong change the situation is not in better side. Only within very limited limits can it make life more interesting and varied.

If you experience stress for a short period of time, your child copes well with it. Prolonged stress is much more difficult to bear. It can lead to negative impact hormones for the child. This usually manifests itself in disorders of the cardiovascular system and brain. Long-term stress is associated with a risk of preterm birth and early onset precursor contractions.

Relaxation techniques can help you reduce stress in Everyday life. Autogenic training, yoga or meditation provide a wonderful opportunity to come to your senses and achieve inner peace. Do you suffer from headaches, increased tension, migraines, mood swings and sleep disturbances? Then you just need to pamper yourself with relaxing treatments for 15-20 minutes every evening.

Daily menu for a pregnant woman

A menu balanced in the amount of fats, proteins and carbohydrates will help provide your body with everything it needs. So-called macronutrients provide the energy needed to maintain blood circulation. However, do not delude yourself: they will not be enough for a healthy diet. The body must also receive the appropriate amount of micronutrients: vitamins, minerals, trace elements, secondary plant substances (carotenoids, flavonoids), soluble fatty acids (primarily those contained in fish oils) and amino acids. All of the listed substances play important role in metabolic processes occurring in the body.

Carbohydrates during pregnancy

Carbohydrates are the main suppliers of energy for the brain and muscles. All of them, from a chemical point of view, are nothing more than saccharides. However, in terms of their qualities, they can differ significantly from each other. Therefore, make sure to eat healthy carbohydrates whenever possible.

They are contained primarily in:

potatoes,
whole rice,
whole grain pasta,
whole grain bread.

Nutrient. Beneficial nutrients are absorbed more evenly in the intestines. In addition to many micronutrients, the listed products also contain ballast substances. Thanks to this, the feeling of fullness after eating them remains for a long time. Low-quality carbohydrates - sugar, sweets, fruit juices, baked goods, chocolate and ice cream - quickly supply the body with energy, but this effect is extremely short-lived. There are no ballast substances in refined foods, but the carbohydrates they contain very quickly enter the bloodstream and lead to a sharp increase in glucose levels. True, then the blood sugar level drops just as quickly, and a feeling of hunger arises. Therefore, it is recommended to consume simple carbohydrates only in small quantities.

It is generally accepted that carbohydrates should cover 55-60 percent of the body's daily nutritional needs. nutrients Oh. This corresponds to 1540-1680 calories or 380-420 g per day. During pregnancy, the daily requirement increases by approximately 30-60 g.

Fats during pregnancy

Fats are among the most important energy accumulators in the body. They are vitally important as “solvents” for many vitamins, such as A, D, E, K. In addition, fats serve as a protective cushion for internal organs and the nervous system. Fats should make up 30% of the amount of energy the body requires daily. This corresponds to 750-800 calories or 60-90 g per day. This norm remains unchanged during pregnancy.

Especially great importance have polyunsaturated (essential) fatty acids that the body is not able to produce on its own.

They are contained, for example, in:

rapeseed oil,
soybean oil,
olive oil,
walnut oil,
fish oil obtained from fatty fishvarieties: salmon, mackerel and herring.

Low-quality fats (supplying a large amount of energy, but not containing essential fatty acids) are found in sausages, fatty cheeses, butter, rendered fat and lard.

Ballast substances during pregnancy

When we talk about ballast substances, we mean a wide range of food components that are not digested by the body (Table 2). Thanks to this component of some products, the sugar contained in food enters the body more evenly, the concentration of fats in the blood decreases, and with sufficient fluid intake, intestinal function is normalized. Latest situationpregnancy plays a particularly important role, since the intestines begin to function more slowly under the influence of hormones. This often leads to digestive problems in expectant mothers.

Many German nutrition experts recommend consuming at least 30 g of ballast substances daily, best combining them:

with grain and whole grain products,
with vegetables,
with fresh or dried fruits and nuts.

At the same time, try to drink more throughout the day to prevent bloating and constipation.

Proteins during pregnancy

Proteins (proteins) are the main building material for the human cell. They are made up of various amino acids. The body cannot produce some of them itself and therefore must make up for this deficiency with food.

Amino acids are like little bricks that attach to each other different ways, forming chains of unequal length. Thanks to this, they are formed connective tissue, skin, bones, hair, substances are transported from one part of the body to another (for example, hemoglobin serves to transport oxygen), and the function of cells (muscle and nerve) is also regulated.

Proteins are necessary for blood clotting, for the formation of hormones, and for protection against infection (meaning wound healing and fighting diseases through the formation of antibodies). That is why the share of proteins in the daily diet should not be less than 10-15%. This corresponds to approximately 280-420 calories or approximately 70-100 g per day. During pregnancy, the daily protein requirement increases by 15-30 g.

50-70% of protein needs should be covered by animal proteins, which are better absorbed by the body. The rest can be obtained from proteins of plant origin.

Particularly rich in proteins:

milk and dairy products,
meat,
fish,
eggs,
legumes,
nuts,
cereals,
potato.

Useful foods during pregnancy

Foods High in Nutrients and Vitality important elements: low-fat milk and dairy products, lean meat, offal, poultry, once or twice a week lean fish (sea salmon, haddock, flounder, cod), fresh fruits and vegetables, vegetable and fruit juices, as well as potatoes, rice and whole grain flour products.
Local seasonal products.
Environmentally friendly products to avoid the entry of pesticides and veterinary drugs into the body.
Unsaturated and polyunsaturated fatty acids are preferred: vegetable fats and oils (for example, sunflower, rapeseed, soybean, corn and olive oils), as well as fish (mackerel, herring, salmon).
At least 30 g of ballast substances daily.
Drink plenty of fluids: natural mineral water, diluted vegetable and fruit juices, fruit or herbal teas.
Regularly - iron-containing foods,such as meat and fish, as well as foods rich in vitamin C for better iron absorption.

Foods to Avoid During Pregnancy

Low-quality, refined carbohydrates, which are found, for example, in flour products, refined and polished rice, sugar.
Raw, unpasteurized milk and products made from it without heat treatment: hard cheeses made from raw milk; soft cheeses (Camembert and Brie); young cheeses (gorgonzola). These foods, like raw vegetables, may contain listeria (a genus of gram-positive rod-shaped bacteria).
Raw or undercooked/fried eggs, mayonnaise-based salad dressings, sauces and sweets, for -production of which raw eggs are used can be contaminated with salmonella (a genus of non-spore-bearing bacteria that are rod-shaped).
Raw or undercooked meat: especially raw pork, raw minced meat or raw meat sausage (salami, the so-called Italian sausage made from raw minced pork), etc. - due to possible toxoplasmosis pathogens they contain.
Meat products made by cold smoking.
Cold smoked fish: smoked salmon, eel, etc.
Prepared salads and delicacies, as they may contain bacteria.
Strictly vegetarian food, since the body will not be sufficiently supplied with proteins, vitamin B 12, calcium, iron and zinc.
Soft drinks with high sugar content. Cocoa and chocolate are allowed only in small quantities. The daily dose of sugar should not exceed 40 g.
Lemonades containing quinine: for example, “Bitter lemon” or tonic.
Caffeinated drinks: coffee, cola, energy drinks, black tea.
Alcohol.
Sugar substitutes: saccharin, aspartame.
Agricultural or industrially produced products that may contain heavy metals: mercury, lead, cadmium. These are, for example, leafy vegetables, bran or soybeans. Lead can cause harmful effects on the placenta, cause premature birth, adversely affect fetal development or mental and motor development already born child. Mercury can cause a range of birth defects. Polychlorinated biphenyls are chemicals that are widely used in industry and slow down the development of the embryo.

Daily diet during pregnancy

During pregnancy, it is especially important that the body's daily needs for vitamins and minerals are met in sufficient quantities. This, on the one hand, will help the woman herself to maintain good shape, and on the other hand, it ensures that the child receives everything he needs for healthy development.

Now you especially need folic acid, calcium and iron. The basic rule of a balanced diet is to eat a little from each food group every day. This means that you should eat whole grains, milk or cheese, meat or fish, fruits, vegetables, sunflower, canola or olive oil every day. Rice, potatoes and pasta should be alternated.

Proper nutrition throughout the entire period of pregnancy helps a woman reduce the risk of health complications and provide the unborn child with the necessary vitamins and minerals. The inclusion of vegetables and fruits, dairy and meat products in the diet should occur while planning the baby. Expectant mother and father should give up smoking and alcohol, fatty and sweet foods, reduce caffeine intake and start consuming more folic acid.

Proper nutrition in the first trimester of pregnancy helps a woman cope with fatigue and replenish lack of energy, reducing the risk of developing gestational diabetes and quickly lose some of the excess weight accumulated during pregnancy. When creating a diet, you need to consult a gynecologist and nutritionist to exclude allergenic foods.

Basic nutrition rules

On early stages During pregnancy, a woman’s body begins to prepare for the development and birth of a baby. High levels of hormones lead to changes in taste buds, fatigue, abdominal cramps, constipation and nausea in the morning. Some of these symptoms can be managed by including certain foods in your diet.

Fruits and vegetables: 3-6 servings per day. A pregnant girl should definitely consume fresh or steamed frozen vegetables, dried fruits and freshly squeezed fruit juices. They contain necessary for the body vitamins and minerals, as well as dietary fiber. Vitamin C, found in many fruits and vegetables, helps absorb iron. Dark green vegetables contain vitamin A, iron and folate - important nutrients during pregnancy.

You should eat one dark green (broccoli, spinach, lettuce and green beans) and one colored vegetable (carrots, pumpkin, sweet potatoes) per day. They can be steamed, baked or used as an ingredient in various salads with a small amount olive oil.

Instead of apples and oranges, you can add apricot, mango, pineapple, sweet potatoes or spinach to your diet. Fruit juice is also considered beneficial, but its consumption in large quantities leads to unwanted weight gain.

Attention! Eating one orange for breakfast, a plate of salad and a vegetable side dish at lunchtime evening time Helps strengthen the immunity of a pregnant woman and child.

Poultry and fish: 2-3 servings per day. Lean poultry and seafood are high in protein, B vitamins and iron. All three components ensure the correct formation of the baby’s nervous system and help in development mental abilities and protect the expectant mother from possible complications during pregnancy.

In the first months of gestation, a woman needs to double her iron intake. It supplies the fetus with the oxygen necessary for growth and development, reducing the risk of premature birth and the birth of a child with low weight.

Fish is not only an excellent source of protein, it also contains unsaturated Omega-3 fatty acids, which contribute to the development of the brain functions of the unborn child. Pregnant women should avoid eating fish high in mercury: shark, swordfish, king mackerel and sea bass.

Foods with folic acid: 2-4 servings per day. A feature of fetal development in the first trimester of pregnancy is the rapid proliferation of cells. Starting from the third week, the process of organ formation occurs in the embryo, in which folic acid is directly involved.

Vitamin deficiency during planning and on early stages pregnancy can lead to one of the most common congenital malformations - a neural tube defect. Eating leafy vegetables (broccoli, lettuce, spinach), legumes, whole grain bread and chicken eggs will help avoid pathology.

Nutrition in the 1st trimester of pregnancy

10 essential products

Some women, due to a constant feeling of nausea and aversion to many types of foods, eat exclusively crackers and water in the first weeks of pregnancy. Gradual inclusion of fresh vegetables and citrus fruits in the diet, as well as a snack in the morning before getting out of bed, will help cope with these symptoms.

1. Spinach

Spinach contains a large amount of folic acid, which ensures the proper formation of the neural tube in the unborn child and reduces the risk of infectious diseases his life long. Greens should be stored in the freezer and added in small portions to scrambled eggs or salads.

Spinach is also rich in vitamins and minerals, including vitamins A and C, manganese, zinc, magnesium, iron and calcium. Its use reduces swelling and irritation of the eyes, reduces the risk of developing cataracts and normalizes blood pressure.

2. Lentils

Of all the legumes and nuts, lentils contain the highest amount of protein, which contributes to proper growth tissues and muscles of the unborn baby. Lentil soup is the easiest way to add the plant to your diet. It can also be used as an ingredient in salads, pies and in the preparation of buns.

Another important benefit of eating lentils is reducing the risk of developing cardiovascular diseases. The fiber contained in the plant relieves the body of cholesterol, and its magnesium improves blood circulation and oxygen supply to all parts of the body.

Citrus fruits contain high amounts of folic acid and vitamin C, which prevent the development of intrauterine complications in the fetus. Freshly squeezed juices can be made from oranges and grapefruits, and lemon can be used as a salad dressing. Fruits also go well with chicken and fish, and are a decoration for pastries and pies.

Tangerines and oranges contain a large amount of fiber, which improves intestinal motility and promotes weight loss. Just 2 cups of citrus fruits and vegetables meet the daily fiber requirement for pregnant women.

4. Walnuts

Starting from the first trimester of pregnancy, a woman needs to consume 60 g of protein per day more. A good source of this organic compound are shelled walnuts, 100 grams of which contain 23.3 g of protein. They can be used as an ingredient in salads, added to yoghurts or muesli.

Walnuts also contain sufficient amounts of healthy fatty acids, fiber, antioxidants, vitamins and minerals. Due to their rich composition, they reduce the risk of cancer, cardiovascular diseases and improve brain function.

5. Eggs

In addition to containing large amounts of protein, eggs are a source of calcium and vitamin D, which the fetus needs for correct formation bones. Boiled chicken eggs should be used when preparing salmon salad or Italian omelette frittata.

The choline or vitamin B4 contained in eggs is involved in the development of brain activity and memory functions of the fetus in early pregnancy. Eating two eggs a day provides half the recommended vitamin intake for expectant mother. However, when overweight or high level cholesterol levels, egg consumption should be reduced as the risk of complications increases.

An annual vegetable plant of the Brassica family, it is rich in potassium, calcium and iron. The latter is necessary in the first trimester of pregnancy for the formation of red blood cells of the unborn child. Broccoli can be eaten raw, steamed with meat, or used as an ingredient in salads and casseroles.

100 grams of the plant contains 2.6 g of dietary fiber, the consumption of which prevents constipation, maintains optimal blood sugar levels and prevents overeating. The fairly high amount of protein in the vegetable makes it ideal for people who give up eating meat, poultry, fish and seafood.

7. Yogurt

Natural yogurt without dyes or additives contains calcium and vitamin D. A sufficient amount of these nutrients in the body of the expectant mother prevents possible complications motor system in the fetus. The dairy product also contains phosphorus, B vitamins, magnesium and zinc.

Yogurt should be consumed with granola, berries, added to fruit salads or used as a sauce for meat dishes. An alternative to high-calorie ice cream is frozen vanilla yogurt pre-mixed with dark chocolate chips.

8. Chicken meat

Chicken breast is an excellent source of protein, B vitamins, magnesium and iron.

Iron is involved in the creation of red blood cells, which provide the body with sufficient oxygen. Low levels of the mineral in early gestation can cause iron deficiency anemia which increases the risk of preterm birth and low birth weight.

Magnesium interacts closely with calcium: the first relaxes muscles, the second stimulates muscles to contract. During pregnancy, a woman should consume 350 mg of magnesium per day. Deficiency of the mineral causes nausea, loss of appetite, fatigue, insomnia, muscle twitching, irregular heartbeat and weakness.

9. Salmon

Salmon, along with hake and scallops, are among the safest types of seafood to eat during pregnancy. Fish is rich in unsaturated Omega-3 fatty acids, calcium and vitamin D. The diet during the first trimester of pregnancy should include no more than two servings of salmon per week.

10. Asparagus

Compared to other vegetables, asparagus contains the highest amount of folic acid, which many women lack during pregnancy. The presence of a microelement in the body of the expectant mother reduces the risk of a neural tube defect in the fetus and minimizes the likelihood of developing preeclampsia.

Vitamin C helps in the formation of collagen in the baby and acts as an immunity booster. Vitamin B6 normalizes glucose levels and promotes the development of the child's nervous system and brain. Vitamin D regulates calcium and phosphate levels in a woman’s body. 100 g of asparagus contains only 24 calories.

List of harmful products

Most foods are safe to eat during pregnancy. However, some of them may pose a threat to the baby's health or cause illness. digestive system from the expectant mother.

Before pregnancy and throughout its entire duration, you should give up tobacco products and alcohol, and also reduce your coffee consumption to 1-2 cups a day. Raw, undercooked and undercooked meat should be removed from the diet. Smoked and salted fish should also be avoided. If possible, exclude from the menu cheeses made from unpasteurized milk, ice cream, mayonnaise and some types of desserts (mousse, tiramisu and meringue).

11 harmful products for pregnant women:

Fish and shellfish with high mercury content (shark, swordfish, yellowfin tuna).
Unpasteurized milk and juices.
Store-bought salads and ready-made meals.
Raw or undercooked poultry and fish.
Unwashed vegetables and fruits.
Unpasteurized cheese (Camembert, Gorgonzola and Roquefort).
Energy drinks and caffeine.
Unripe papaya.
Smoked products and fast food.
Carbonated drinks.
Foods high in sodium.

Approximate diet

Breakfast (425-450 kcal):

tea without sugar;
1 boiled egg;
150 ml grape juice sugarless.

Lunch (750 kcal):

pasta with trout and tomatoes: 250 g of boiled pasta, 100 g of trout, 100 ml of tomato sauce, 2 cloves of garlic and 40 g of grated cheese;
vegetable salad, dressed olive oil and lemon juice;
fresh fruit salad (150-200g).

Dinner (650-680 kcal):

grated carrots (100 g) with herbs, seasoned with 10 g of rapeseed oil;
beet casserole: 200 g boiled beets, 100 ml skim milk, 8 g corn flour and 15 g grated cheese;
pork fillet mignon (100-120g);
a piece of whole grain bread;
1 medium orange.

“We are what we eat!” The relationship between nutrition and health is especially strong during pregnancy. The linguistic relationship between the words “nutrition” and “upbringing” seems to subtly hint at the fact that by eating properly, a mother, from the first days of the birth of a new life in her, “raises” her baby to be 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, differs at different periods. Thus, nutrition in the first trimester of pregnancy differs significantly from the nutrition of a pregnant woman in the third trimester.

Basic nutrition for a pregnant woman in the first trimester

Nutrition in early pregnancy requires virtually no changes. In the first weeks, it is enough to give up bad habits and follow the basic principles of a healthy diet: exclude fatty foods, fried foods, marinades, sweets and pickles. At this stage, there is an active formation of all the baby’s organs, as well as the placental tissues necessary for its life support, therefore important nuance Nutrition in the first trimester of pregnancy is to include in the food a sufficient amount of protein food, which serves as a kind of building material, vitamins and microelements.

Nutrition in the early stages of pregnancy involves focusing on traditional foods and dishes made from them, as well as avoiding fast food and drinks containing caffeine. Experts have different opinions regarding drinking coffee during pregnancy, but it is still recommended to abstain from it in the first trimester.

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 in your daily diet that contain folic acid (including leafy garden greens, cereals, etc.). Avoid 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 emphasis 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 formation of the heart, neural tube and most internal organs is underway, at this stage calcium, phosphorus, B vitamins, vitamin E (tocopherol), fluorine, proteins and fats are extremely important (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 formed. 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 unborn child’s body and placenta is reaching the finish line – now internal organs The baby will grow and develop, and the placenta will begin to fully function, protecting the fetus and providing it with nutrition and breathing. A pregnant woman's diet in the first trimester should include more fruits, vegetables and berries.

General principles of nutrition for 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. Mid-pregnancy is a period that is accompanied by active growth baby and placental tissue, as well as the amount 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. Proteins include low-fat varieties of fish and meat, eggs, cheeses, except soft and moldy varieties, since the latter belong to the category of foods prohibited for pregnant women. Sources of healthy carbohydrates are bread (optimally made 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 of the formation of skeletal bones and the beginning of their rapid growth. Now it is important to increase the calorie intake by about 300 kcal per day. To do this, it is recommended to eat an extra apple, a piece of bread or a slightly larger than usual portion of porridge every day. Don’t forget about dairy products (it’s good to drink a glass of milk or kefir every day, and if this seems not enough, you can supplement them, for example, with oatmeal cookies);
17-24 weeks: the baby develops vision and hearing, tissues improve skin and mucous membranes, therefore it is necessary to supplement the diet with foods that contain vitamin A (red vegetables, cabbage, etc.);
25-28 weeks: the increasing size of the fetus and uterus begins to put 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 your daily diet. After 21 weeks, the release of insulin in the mother’s body increases, so the abuse of sweets and baked goods is fraught with the development of diabetes in pregnant women.

Nutrition during pregnancy by week: third trimester

Nutrition for a pregnant woman in the third trimester is based on the following principles:

Reducing the amount of salt;
Complete exclusion of harmful foods (smoked, fatty, salty, etc.);
Refusal of food restrictions (here the approach should be reasonable and concerns low-calorie foods - vegetable stews, steam cutlets etc.);
Increase in fermented milk 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)