Nutrition for pregnant women by month. What products are needed. Be healthy! Good luck

The problem of balanced, truly high-quality nutrition is relevant for every pregnant woman. What should you eat? How many? How often? What is harmful and what is useful? How to eat so that the baby, for example, has strong teeth, and the mother - beautiful hair?
We will try to answer these questions and help you create the right and varied diet.

Nutrition rules for pregnant women- These rules are quite simple, and if you follow them, pregnancy and childbirth will be easier, and the child will be born healthy.
The basic principle of nutrition is moderation, the main tendency is to reduce the daily diet to the required minimum, the main condition for the correct construction of a food regime is the variety and quality of food.

Rule 1. Do not overeat, that is, leave the table feeling slightly hungry. Just because you have one more little person to feed doesn't mean you have to eat a lot. The feeling of heaviness in the stomach is quite unpleasant and this has a bad effect on the child.

Rule 2. Try to maintain a normal diet. If food is taken on time, then your body will already be “ready” to process it, and therefore will digest and assimilate it better.
We do not recommend eating immediately after waking up from sleep and less than 2-3 hours before going to bed. The normal interval between meals is 4-5 hours.

Rule 3. Don't eat if you don't want to. Remember that food is digested well only if you have an appetite.

Rule 4th. Include as many vegetables, fruits, and berries in your daily diet as possible. in kind. If natural raw food is not enough, then you can replenish your supply of vitamins and microelements with the help of natural dietary supplements Gai-bao and Spirulina.

Rule 5th. Limit yourself to refined foods, canned food and foods containing dyes. The effect of preservatives and dyes on fetal development has not yet been fully studied. Many of the preservatives contained in margarines, chewing gums and bars that we sell are prohibited in Europe. Therefore, eliminate all “fast food” foods from your diet.

Rule 6th. It is advisable to exclude fried, salty and sweet foods. Excessive consumption of glucose can lead to fetal obesity and create a predisposition in the child to diabetes mellitus. Salt in excess quantities (2-3 g is enough for a person) slows down metabolism and causes salt deposits in the joints.

Rule 7th. Try to eat traditional food, that is, typical of your nation. In the hope of the almighty vitamin C, the Russian mother eats a lot of foreign oranges and thereby creates all the conditions for the baby to develop diathesis at the age of one. What is the reason? The body of a “northern” child does not produce enzymes for processing citrus fruits. The fact is that these enzymes are not genetically formed, since citrus fruits were not part of the diet of our ancestors. As a result, the baby’s body begins to produce in response to antigens ( essential oils citrus) antibodies. If a pregnant woman regularly consumes sweet citrus fruits, children's body will begin to produce antibodies to any other sweet fruits and jams made from them. Even apples can become forbidden fruit.

We do not forbid you to eat tangerines, lemons, oranges, but we only ask you to observe the measure. By the way, there is a lot of the notorious vitamin C in fresh nettles, cabbage and cranberries, bell pepper, - typical Russian products.

Pregnant woman's diet- A pregnant woman’s diet should contain 100-120 g of proteins per day, of which 70-90 g are of animal origin (milk, cottage cheese, cheese, eggs, meat, fish). We recommend drinking fermented milk drinks (kefir, fermented baked milk, yogurt) more often.
During pregnancy, the need for fats is 80-100 g, of which at least 20 g are vegetable.
Carbohydrates in a pregnant woman's diet should be no more than 350-400 g per day. Excess carbohydrates lead to the formation of excessive large fruit, and such children are much more likely to be injured during childbirth. Therefore, we advise you to reduce the amount of carbohydrates in the second half of pregnancy to 300-350 g per day by reducing the amount of bread, flour products, and sugar in the diet.

A pregnant woman should consume fresh vegetables and fruits, berries, and garden herbs every day in order to provide her body and the developing fetus with sufficient quantities of mineral salts and vitamins. If you lack the above, use dietary supplements containing vitamins and microelements.

Iodine, magnesium, polyunsaturated fatty acids are necessary for normal development fetus They are found in seafood (ocean fish, shrimp, seaweed, spirulina).

Based on the recommendations of the Institute of Nutrition of the Academy of Medical Sciences, the daily set of products for women in the first half of pregnancy may be as follows:
meat - 150 g
fish - 50 g
egg - 1 pc.
milk - 500 ml
sour cream - 20 g
vegetable oil - 20 g
various vegetables - 400-500 g
fruits - 400-500 g
sugar - 40 g
rye bread - 150 g
wheat bread - 150 g
cottage cheese - 200 g
butter - 25 g
cereals and pasta - 60 g
potatoes - 150 g

In the second half of pregnancy, you need to increase the amount of proteins and reduce carbohydrates. During this period, specialists from the Institute of Nutrition of the Academy of Medical Sciences recommend the following diet distribution: breakfast - 30%, lunch - 40%, afternoon snack - 10%, dinner - 20%. The last meal should take place 2-3 hours before bedtime and consist of easily digestible foods (kefir, yogurt, cottage cheese with sour cream, honey).

Strong teeth for mother and baby- During pregnancy, women's need for calcium increases several times, especially in the first trimester, when the process of formation of the fetal skeleton occurs. If there is a lack of calcium, fluorine or phosphorus, these trace elements are taken from bones and teeth. Therefore, a pregnant woman’s diet should be rich in calcium and related elements, that is, those elements without which it cannot be absorbed.
Products containing fluoride (mainly sea fish) and calcium (cottage cheese, cheese, milk) especially contribute to strengthening teeth and preventing caries. If you eat this type of food more often, provide your child with breast-feeding, and then a variety of food (from cereals and carrots to meat and bread crusts), then, most likely, the baby will come to the dentist exclusively for preventive examinations.
The best remedy to replenish calcium in the body of a pregnant woman is biocalcium Gai-bao, which is especially recommended for women during pregnancy and lactation. The calcium absorption rate of this drug exceeds 90% and this is true unique product modern biotechnology.
Dentists advise teaching your child to hold each sip of milk in his mouth for 2-3 minutes. So you don't have to drink everything due to the child according to age, milk, but at least half a glass a day. However, according to dentists, it will be more effective if the child follows basic hygiene rules. In the meantime, eat fish and drink milk!

Is it possible to do fasting days during pregnancy? What sports should I do while expecting a baby? How can a pregnant woman avoid gaining extra pounds? These and other questions are answered in the article!

Obstetricians and gynecologists urge pregnant women to be attentive to their diet, recalling that the main focus of the diet during pregnancy is to provide the mother and child with nutrients, minerals and vitamins. The emphasis should be on the quality of food rather than quantity. The permissible increase during pregnancy is 9-15 kg. The task of every expectant mother is to keep weight under control, since excess body weight negatively affects the baby’s health and complicates the birth process.

According to statistics, about 40% of women gain excess weight during pregnancy. This is not only an aesthetic defect, but also a risk factor that contributes to the development of various diseases.

Losing weight in an “interesting situation” is a risky business, but in some cases you cannot do without it. The main thing is to remember: regardless of the period, pregnant women should choose a menu that will allow them to lose excess weight without compromising their own well-being and the health of the child!

Dangers of being overweight

We can talk about excess body weight during pregnancy if, starting from the 16th week, the increase exceeds one kilogram in seven days. A solid layer of fat on a pregnant woman’s body makes it difficult for doctors to assess the condition of the fetus and leads to the following consequences:

varicose veins;
diseases of the cardiovascular system;
diseases of the nervous system;
dysfunctions of the endocrine system;
hypertension;
hypercoagulation (increased activity of the blood coagulation system);
urinary tract infections;
increased load on the spine;
threat of miscarriage;
indications for emergency caesarean section;
post-maturity of the fetus;
premature rupture of amniotic fluid;
the birth of an overweight child.

Excess weight of the mother harms the health of the unborn child. The following developments are allowed:

oxygen starvation;
dissymmetry between the pelvis and head;
nutritional deficiencies;
neurological diseases;
tendency to gain extra pounds in the future.

Balanced diet for weight control

When carrying a child under her heart, a woman is obliged to follow the basic “food” rules of her situation:

1. Control the quality of the products consumed, paying attention to their diversity.

2. Restore mineral and vitamin reserves. In addition to eating seasonal vegetables and fruits, you need to take vitamin complexes:

"Elevit" - contains magnesium, folic acid. It is recommended to take it together with iodine-containing medications. Take one tablet with meals;
"Vitrum Prenatal Forte" is a multivitamin preparation containing minerals. Additionally contains iodine. Take one tablet;
"Vitrum Prenatal" - contains vitamin A, iron, folic acid, magnesium. Take one tablet.

3. Consume foods to maintain normal bowel function.

4. Take care of a balanced diet.

Complete provision of the body of the expectant mother and fetus with all necessary substances– and have a balanced diet. The daily energy value of foods in a woman’s diet should be distributed as follows:

30% of the daily value comes from breakfast;
10% is reserved for second breakfast;
40% shown at lunch;
10% comes from afternoon tea;
10% should be consumed at dinner.

All essential nutrients must be supplied in certain proportions relative to each other and controlled in volume:

Proteins are the basis of the diet, an important “building material” involved in the formation of tissues and organs of the fetus. The daily norm ranges from 90-130 g (2 chicken eggs, 0.5 kg of cottage cheese, 0.1 kg of fish or meat).
Carbohydrates are the main source of energy. They affect speed metabolic processes and raise internal glucose levels. The daily norm should not exceed 400 g. Excess leads to the growth of the subcutaneous fat layer. The lower limit is 350 g per day.
Fats are one of the most important components of food, the “golden reserve” of energy resources. Their contribution to the organization of balanced nutrition is significant. The daily norm is 90-130 g (60 g butter, 0.4 kg lean meat, 8 chicken eggs, 0.2 kg sour cream). Excess fat is dangerous because it is the main cause of weight gain during pregnancy, being stored in the body as a reserve.
Microelements. Particularly important is calcium, which is consumed by the body very intensively during pregnancy. This is due to its active participation in the construction of the child’s bones. The daily norm is 1.3 g. The diet during pregnancy should also contain iron. The daily norm is 18 mg. Among other things, zinc, magnesium and sodium are important.
Fiber is essential for the normal functioning of the intestines. Its presence in the diet becomes especially important during later gestation.

Required points:

You should include dairy products in your diet: up to 200 g of milk (in the absence of allergies), about 200 g of yogurt or kefir, approximately 150 g of cottage cheese;
The menu should include porridge made from cereals and pasta made from the highest grade of flour. Their consumption will reduce the amount of bread on the menu;
you should eat meat daily and fish several times a week;
dishes must contain vegetable oils: olive, mustard, flaxseed;
The lower limit of liquid consumed per day is one and a half liters. A woman should consume more than just water – it’s allowed Herb tea. It is useful to include freshly squeezed juices, homemade fruit drinks and compotes, and rose hip decoction into the menu.

It is better for a pregnant woman to eat at strictly prescribed times. It is recommended to have breakfast 1.5 hours after waking up. The last main meal should occur at least 3 hours before bedtime. A clear regimen will improve digestion and prevent you from gaining extra pounds. You need to eat in equal parts from four to six times a day. This will eliminate the feeling of hunger, prevent you from overdoing it and reduce the desire to snack on junk food. It is better for a pregnant woman to undereat a little than to overeat!

From fatty foods, animal products, pickles, flour products and shortbread and yeast dough, cakes with rich butter creams, and sweet carbonated drinks should be avoided.

Women who have overweight observed before pregnancy, you should opt for lean meat and low-fat dairy products. It is appropriate to replace “simple” carbohydrates found in rice, white pastries and sweets with “complex” ones by switching to brown rice, dried beans, and whole grain bread. Salt retains fluid in the body, so its consumption should be kept to a minimum.

Products

The following products prevent a woman’s body from excessive weight gain, and therefore should be present on her table every day:

zucchini;
cabbage;
broccoli;
carrot;
pumpkin;
cucumbers;
tomatoes;
green onions.

plums;
apricots;
pears;
apples.

Dried fruits:

raisin;
prunes;
dried apricots.

cherries;
cherry;
watermelon;
melon;
grape;
kiwi.

Lean meat:

beef;
turkey;
rabbit;
chicken.

How to cook

Weight loss products need to be prepared in safe ways. The most acceptable is for a couple. Good if available special device allowing you to save everything beneficial features food. Oven-baked dishes are no less healthy. You can bake anything. For this, special paper or foil is used. Extinguishing is also shown. Useful way cooking involves keeping food on low heat for a long time in a container under a lid. It’s very tasty to cook meat and potatoes this way. You can't do without boiling.

Before every meal, a pregnant woman should drink a glass clean water. This will improve the digestion process and allow you to eat less.

Calorie content

For healthy fetal development, a woman needs 300-400 kcal more than before pregnancy. It is by this amount that the energy expenditure of her body increases. On average, a pregnant woman should receive from 2000 to 2800 kcal/day. A larger quantity does not mean good and is completely unnecessary for normal course pregnancy.

If a woman in an “interesting position” is shown bed rest, the daily calorie intake is reduced by an average of 20%.

Menu for excess weight

In the morning on an empty stomach: a glass of still water.
After 10 minutes: apple.
For breakfast: salad of sweet peppers, cucumbers and tomatoes, kefir or milk porridge (oatmeal, barley, buckwheat) with berries.
For second breakfast: green or herbal tea, biscuits or a piece of cheese.
For lunch: light soup, fish baked with vegetables or low-fat borscht with a piece of lean boiled meat.
Afternoon snack: glass of juice and steam walnuts or a glass of kefir with an apple.
For dinner: boiled chicken fillet and a light salad with olive oil dressing or low-fat cottage cheese with kefir and berries.
Before bed: grated apple and carrots without sugar.

Can pregnant women go on a diet?

In case of excessive gain of extra pounds, modern medicine does not exclude the use of diets by pregnant women that help stabilize weight and prevent its rapid growth. At the same time, doctors draw attention to the fact that bearing a child is not the right moment for bold experiments and the use of popular diets Absolutely forbidden:

Severe food restrictions, fasting and mono-diets are harmful for the woman herself and her child. Excluding certain foods from the diet may result in the fetus not receiving enough vitamins and other important substances.
Citrus diets, the menu of which is based on the consumption of tangerines, grapefruit, oranges and their juice, develop the likelihood of allergic reactions in a newborn. The chocolate regime, which involves the consumption of chocolate, coffee and cocoa derivatives, works on the same principle.
Regimes based on legumes (soybeans, beans, peas) help increase protein in the body. Its breakdown products sometimes cause toxic reactions. Protein diets work in a similar way, which are permissible only for medical reasons and under the watchful supervision of doctors.
A diet based on blood-thinning berries (currants, wild strawberries, strawberries, viburnum, raspberries) can harm the fetus and even cause bleeding.
During pregnancy, the use of fat-burning cocktails and drinks to speed up metabolism is unacceptable. They can cause a miscarriage.

The diet can be recommended for a pregnant woman in case of increased salt levels in the body (established by clinical analysis), which leads to the accumulation of fluid in the tissues and the appearance of edema. The doctor may also prescribe a diet for pregnant women, aimed at solving a specific problem for a particular woman.

The benefits of diet during pregnancy

Proper nutrition is important for having a healthy baby.
A special regime helps maintain the endurance of the expectant mother.
A special diet helps in the fight against a number of diseases.
A weight loss diet helps normalize weight.

Diet by trimester

During certain periods of pregnancy, the mother's body behaves differently. It is important to adhere to a diet for pregnant women for weight loss that is appropriate for the period of fetal development. This will prevent the development of health problems and avoid gaining excess weight.

1st trimester

Women gain extra pounds before the 12th week of pregnancy, while the emphasis should be placed not on quantity, but on the quality of food. The diet should be based on proteins and vitamins. You should consume no more than 2000 kcal daily.

The diet for pregnant women to lose weight should include:

lean meat;
eggs;
green pea;
white cabbage and seaweed;
low fat cheese and cottage cheese;
wholemeal bread;
liver;
fresh juices.

It is wise to refuse:

canned food;
carbonated drinks;
instant food products;
crackers and chips;
coffee;
mustard and vinegar.

Menu by day

Monday

8:00 – muesli with the addition of medium-fat milk.
11:00 – low-fat yogurt.
13:00 – soup with lean broth.
16:00 – vegetable salad with olive oil.
19:00 – boiled rice and stewed cabbage.

8:00 – oatmeal milk porridge.
11:00 – sandwich with a piece of butter.
13:00 – soup with low-fat fish broth.
16:00 – 100 grams of low-fat cottage cheese.
19:00 – liver with boiled pasta.
21:00 – a little seaweed.

8:00 – 100 g low-fat cottage cheese, green tea.
11:00 – tea with biscuits.
13:00 – soup with vegetables.
16:00 – pear.
19:00 – chicken steam cutlet and puree.
21:00 – low fat yogurt.

8:00 – buckwheat milk porridge, freshly squeezed juice.
11:00 – yogurt.
13:00 – broccoli and cauliflower soup, a slice of bread.
16:00 – apple.
19:00 – salad of tomato, avocado and spinach leaves, a piece of tuna.
21:00 – cranberry juice.

8:00 – a glass of fermented baked milk, bread with a piece of cheese.
11:00 – orange.
13:00 – boiled pasta, steam cutlet, salad.
16:00 – a couple of walnuts.
19:00 – baked potatoes with sour cream, fish and tea.
21:00 – a handful of dried apricots.

8:00 – cheesecakes, herbal tea.
11:00 – a handful of dried apricots.
13:00 – chicken broth soup, bread.
16:00 – apple and carrot salad.
19:00 – salad with tomatoes and soft cheese with olive oil.
21:00 – a glass of skim milk.

Sunday

8:00 – oatmeal with milk, apple, juice.
11:00 – banana.
13:00 – chicken broth soup, tomato salad, tea.
16:00 – fruit.
19:00 – chicken cutlet, steamed vegetables.
21:00 – glass of yogurt.

2nd trimester

During active growth The woman's fetal body needs additional nutrition. The daily diet for pregnant women is 2500 kcal. Starting from the 14th week, you should limit your consumption of sugar and confectionery products. Vitamins D and E are important.

spinach;
dairy products;
butter;
egg yolk;
raisin;
sea fish liver.

Should be excluded:

fried and fatty foods;
spicy and smoked;
sausages.

Menu for the week

Monday

8:00 – boiled egg, sandwich with cheese and tomato.
11:00 – cottage cheese and raisins.
16:00 – yogurt.
19:00 – vegetable and avocado salad.
21:00 – a glass of rosehip decoction.

8:00 – milk oatmeal.
11:00 – nuts, banana and apple.
13:00 – soup with chicken broth and cauliflower.
16:00 – 100 g of cottage cheese.
19:00 – stew with lean meat.
21:00 – glass of yogurt.

8:00 – omelet.
11:00 – low-fat yogurt.
13:00 – fish soup.
16:00 – apple.
19:00 – porridge with milk.
21:00 – fruit.

8:00 – cheesecakes with sour cream and raisins.
11:00 – a handful of walnuts.
13:00 – lentil soup.
16:00 – apple.
19:00 – boiled rice and a piece of baked skinless chicken, tea.
21:00 – glass of yogurt.

8:00 – omelet and a slice of bread with tomato.
11:00 – tomato juice.
13:00 – stew with a piece of lean meat.
16:00 – seasonal fruit.
19:00 – boiled pasta and tomato juice.
21:00 – tea.

8:00 – 100 g of cottage cheese, berries.
11:00 – a piece of hard cheese, some bread.
13:00 – buckwheat, a piece of baked beef, vegetable salad, tea.
16:00 – freshly squeezed juice.
19:00 – baked fish, tomato.
21:00 – a glass of low-fat milk.

Sunday

8:00 – corn porridge with milk, a handful of dried apricots.
11:00 – low-fat yogurt.
13:00 – cabbage soup, cucumber and tomato salad.
16:00 – a handful of nuts or raisins.
19:00 – zucchini pancakes, sour cream, rosehip infusion.
21:00 – glass of yogurt.

In the second trimester, a woman should be careful with allergenic foods. Their consumption should be rare. Exotic fruits, citrus fruits and strawberries can be consumed, but in modest portions if possible.

3rd trimester

During this period, it is better not to overeat. Despite the need for carbohydrates, you should not indulge in foods that are too high in calories. The energy value of food should not exceed 2800 kcal per day.

fruits;
nuts;
vegetable soups;
steamed fish;
boiled meat.

Should be excluded:

fats and lard;
fried foods;
yolk;
pickles;
gravies;
vegetable and butter.

In the third trimester, you need to limit your water consumption - no more than a liter per day. The rule also applies to liquid foods, including soups. It is useful to have fasting days several times a week. This will restore tone to the body and prepare it for the upcoming birth.

Weekly menu

Monday

8:00 – porridge with milk.
11:00 – dried fruits.
13:00 – soup with vegetable broth.
16:00 – kefir.
19:00 – steam chicken cutlet, buckwheat porridge.
21:00 – fruit.

8:00 – dry cookies, tea.
11:00 – fruit.
13:00 – boiled pasta, salad.
16:00 – tomato, olives, spinach.
19:00 – dietary pilaf.
21:00 – kefir.

8:00 – sandwich with butter, tea.
11:00 – salad of 1 egg and seaweed.
13:00 – fish soup.
16:00 – 100 g low-fat cottage cheese.
19:00 – a piece of baked lean meat, mashed potatoes.
21:00 – juice.

8:00 – boiled egg, bread, a piece of butter, herbal tea.
11:00 – fruit.
13:00 – borscht.
16:00 – pear.
19:00 – salad with egg, tuna and rice.
21:00 – fruit.

8:00 – low-fat cottage cheese with berries.
11:00 – freshly squeezed orange juice.
13:00 – beef stew with vegetables, tea.
16:00 – dried fruits.
19:00 – rice with carrots and onions.
21:00 – kefir.

8:00 – oatmeal porridge and dried apricots.
11:00 – sandwich with salmon.
13:00 – pumpkin soup, a piece of baked chicken breast.
16:00 – fruit juice.
19:00 – rice and a piece of baked fish.
21:00 – fermented baked milk.

Sunday

8:00 – cheesecakes and sour cream.
11:00 – a handful of nuts.
13:00 – pasta, steamed fish cutlet, vegetables.
16:00 – fruit.
19:00 – cabbage rolls with low-fat sour cream.
21:00 – milk.

Special diets for pregnant women

While pregnant, a doctor may recommend a woman a special diet based on her health. The diet of each diet for pregnant women for weight loss is balanced, so nutritional systems help to monitor the number of kilograms gained.

Protein

The diet involves eating increased amount squirrel. Indicated for pregnant women with rapid weight gain, as it helps control their gain and reduce excess weight. To the expectant mother It is important to eat milk, meat, eggs, consuming about 120 grams of protein per day. Carbohydrates are also shown - up to 400 g per day.

Excluded:

sugar;
condensed milk;
cakes;
chocolate;
fresh bread.

The intervals between meals are about three hours.

Chicken and quail eggs are an irreplaceable source of protein. During pregnancy, boiled “in a bag” is better absorbed. There is no need to cover your daily protein needs with eggs - they can cause allergies.

A protein diet for pregnant women has obvious advantages:

No strict dietary restrictions.
Improved metabolism.
Burning fat reserves.
Strengthening the uterus and placenta.
Sufficient saturation.

Sample menu

It is recommended to prepare the diet for pregnant women in such a way that the morning begins with carbohydrates, which perfectly saturate and give the body energy to digest food. Lunch is good to consist of high-calorie dishes that can relieve hunger for a long time. In the evening, exclusively protein foods are preferred.

1st trimester: bran flakes with milk, a piece of rye bread, tea.
2nd trimester: apple, muesli and yogurt, chamomile tea.
3rd trimester: curdled milk, milk porridge.

1 t-r: milk and biscuits.
2 t-r: fermented baked milk, prunes.
3 t-r: a piece of cheese, whole grain bread.

1 t-r: soup with weak chicken broth, a piece of baked fish, yogurt.
2 t-r: lentil soup, boiled meat, seaweed salad, juice.
3 t-r: soup with weak vegetable broth, tuna salad, a piece of baked chicken breast, rosehip infusion.

1 t-r: biscuits and tea.
2 t-r: almonds and banana.
3 t-r: yogurt and apple.

1 t-r: rice, a piece of baked meat, milk pudding.
2 t-r: grilled fish, tomato, yogurt.
3 t-r: rice, boiled fish, fermented baked milk.

Before bedtime

1 t-r: kefir.
2 t-r: low-fat kefir.
3 t-r: low-fat kefir.

The diet can only be used under the supervision of a doctor, since excessive protein consumption and the desire to lose weight can result in increased stress on the liver and kidneys.

When to stop

The protein diet is stopped when:

unpleasant symptoms from the gastrointestinal tract;
increased sweating;
cloudy urine;
skin itching;
increased irritability;
dizziness.

Remarkable! A protein-plant diet is a type of protein diet. In some cases it is easier to tolerate. The regime involves alternating fish, meat and vegetable days. As a rule, protein foods are consumed for several days, and vegetables and fruits should be eaten for the next two days. The benefits of the nutritional system are based on a greater intake of minerals, vitamins and antioxidants needed by a woman and baby. The diet is suitable for minor weight correction of a pregnant woman.

Salt-free

For normal well-being, a person needs to consume up to 5 g of table salt daily. Most people exceed the norm several times. As a result, fluid accumulates in the body, weight gain occurs, and diseases of the kidneys, liver and cardiovascular system develop. For pregnant women, excessive salt consumption is fraught with high blood pressure and the appearance of edema. Salt should be limited during pregnancy, and in some cases a salt-free diet is indicated.

The essence of the diet is to avoid foods high in salt. With the correct selection of the components of the diet menu for pregnant women for weight loss, a lack of salt in the body will not occur.

Can be used:

fruits;
greenery;
bread (no more than 200 g);
eggs (no more than 2);
butter (about 10 g);
lean beef;
fish;
milk and cottage cheese;
kefir with a small percentage of fat;
jam;

Prohibited:

roast;
spicy;
smoked;
fat;
sour;
marinades;
pickles;
pork and lamb;
confectionery.

Menu for the day

Morning: 100 g of porridge, scrambled eggs, 100 g of cottage cheese, fruit drink.
Snack: 150 g yogurt with fruit.
Lunch: 200 g of baked meat or fish, vegetable salad with legumes, compote.
Afternoon snack: 100 g baked apples or dried fruits.
Evening: pureed vegetable soup (or stew), a piece of bread, a smoothie.
Before bed: a glass of kefir.

At first, a salt-free diet may seem too harsh. To rid food of blandness, you can use sea salt, adding salt to dishes at the very end of cooking or just before serving.

Hypoallergenic

According to experts, allergies are formed in the child already during his stay in the mother’s body due to her intolerance to certain foods. A doctor can determine a woman’s hidden allergies by the presence of extra pounds, gestosis and edema. If there are such problems, the pregnant woman is prescribed a special hypoallergenic diet.

The following are subject to exception:

seafood;
eggs;
nuts;
milk;
fish;
red and black caviar;
tomatoes;
chocolate;
strawberry;
raspberries;
citrus;
chicken;
sweets;
pickles;
spicy dishes;
canned food

Permitted for use:

lean meat;
porridge;
vegetables and fruits of dull color (cucumbers, zucchini, potatoes, cabbage, yellow and green apples, pears);
mushrooms;

It is allowed to consume sour cream, pasta and bakery products made from premium flour in limited quantities.

Menu for the day

Breakfast: oatmeal porridge with water, a piece of wheat bread, an apple.
Snack: a glass of plain yogurt.
Lunch: vegetarian soup, steamed rabbit meat cutlet, cauliflower salad, compote.
Snack: fruit.
Dinner: salad of permitted vegetables with the addition of vegetable oil, stewed potatoes, a piece of boiled beef, tea.
Before bed: kefir.

A decrease in hemoglobin (anemia) during pregnancy can be caused by for various reasons. In any case, iron deficiency is dangerous, as it negatively affects the body of the mother and fetus. To normalize the condition of a pregnant woman, a special diet is useful. Its essence is a varied healthy diet, rich in vitamins and microelements. It is impossible to imagine the diet of this diet for pregnant women without proteins. Fat intake should be reduced. Carbohydrates – no more than 500 g per day.

Shown:

almond;
apricots;
pork and veal liver;
turkey meat;
veal;
cocoa;
spinach;
egg yolk;
stale bread.

A pregnant woman's appetite with low hemoglobin may be somewhat suppressed, which is why it is recommended to take vegetable, meat and fish soups. It is recommended to add various sauces and salt to main dishes. You can take about 40 g of butter and 30 g of vegetable oil, no more than 50 g of sugar.

Should be excluded:

citrus;
seafood;
raspberries and strawberries;
chocolate;
mushrooms.

Menu for the day

Breakfast: buckwheat porridge, boiled meat or fish, soft-boiled egg.
Second breakfast: beet and carrot salad, rosehip infusion.
Lunch: soup with turkey heart and meat broth, bread, cottage cheese, fruit.
Afternoon snack: berries.
Dinner: vegetable stew, a piece of baked meat, tea.
Before bed: fermented milk product.

Contrary to popular belief about the benefits of eating under-processed meat and offal with low hemoglobin, such experiments during pregnancy are unacceptable!

Carbohydrate

Carbohydrates are a source of energy that a pregnant woman’s body needs for normal gestation and important element healthy eating. They are perfectly absorbed and prevent the accumulation of toxins and fatty deposits.

The essence of the nutritional system is the consumption of “complex” carbohydrates, that is, fiber and pectin. They contain few calories, but promise satiety. The diet helps normalize a pregnant woman’s weight by accelerating metabolic processes.

“Simple” carbohydrates are excluded from the diet for pregnant women:

confectionery;
non-whole grain cereals;
sweets;
white flour bread;
grape;
bananas.

legumes;
cottage cheese;
whole grain cereals;
Brown rice;
wheat durum honeycomb pasta;
vegetables and fruits.

Menu for the day

Morning: milk porridge (buckwheat, oatmeal, rice), egg, sandwich with cheese, fermented baked milk.
Snack: peach or apple.
Day: cabbage stewed in meat broth, vegetable salad with low-fat sour cream, apple juice.
Snack: 100 g cherries or gooseberries.
Evening: boiled fish, cottage cheese with fruit, compote.

For toxicosis

Toxicosis occurs due to the fact that the mother’s body perceives the fetus as a foreign object and forms antibodies to its own cells. As a result, the functioning of important organs and systems is disrupted, and health deteriorates. Also prone to the development of toxicosis chronic diseases gastrointestinal tract and liver. The problem often affects emotionally unstable women.

There are several degrees of toxicosis:

I – the urge to vomit occurs up to five times a day. Weight loss is up to three kilograms;
II – vomiting about ten times a day. Weight loss over a two-week period is up to four kilograms;
III – vomiting occurs up to twenty-five times a day. Weight loss is over ten kilograms.

Toxicosis can be early, manifesting itself in the first trimester, and late (preeclampsia), occurring after the 35th week of pregnancy.

Diet in the early stages

Meals should be fractional. The stomach better accepts small portions that do not cause it to stretch. Frequent meals do not overstimulate the hunger center.
Toxicosis imposes a ban on fatty, high-calorie foods. Products should be easily digestible, without requiring significant effort from the digestive tract.
Breakfast is required. At the same time, it’s not worth eating fully. The perfect solution– fruits that are easily digestible and provide sufficient levels of glucose necessary for good health.
It is advisable to avoid soups, especially those prepared with meat broth. Combining liquid and solid food at the same time will cause vomiting. Tea as a snack with cookies is excluded for the same reason.

Shown:

vegetables: tomatoes, pickles, fresh cabbage, carrots, cauliflower, zucchini, broccoli, beets, eggplant, potatoes;
fruits: lemons, cherries, strawberries, apples, oranges, plums, cranberries, kiwi;
protein: boiled chicken fillet, boiled eggs, lean fish, hard cheese;
fats: butter and vegetable oil;
porridge: rice, buckwheat, millet.

You can eat the bread a little at a time, after drying it in an oven or toaster.

Nutrition for gestosis

The best prevention late toxicosis pregnant women – moderate food intake. Pickles, marinades and smoked foods are strictly not recommended. When choosing a nutrition system, doctors recommend following the following rules:

the amount of salt cannot exceed 5 g;
no more than 800 ml of liquid should enter the body;
the diet should be rich in proteins;
food must contain natural vitamins; in winter and spring, it must be enriched vitamin complexes.

Sample daily menu

First breakfast:

boiled fish (150 g);
boiled potatoes (200 g);
fresh carrots (80 g);
1 boiled egg;

Lunch:

cottage cheese (150 g).

beetroot soup with sour cream (300 g);
buckwheat porridge (200 g);
steam cutlet (60 g);
200 ml compote.

seasonal berries (300 g).

boiled fish (200 g);
vinaigrette (300 g).

Before bedtime:

200 ml kefir.

Up to 200 g of rye or 100 g of wheat bread is allowed per day.

Fasting diet menu for pregnant women

Fasting days are usually called periods during which the volume and variety of products are limited. The emphasis is on low-calorie foods, which rid the body of toxins and waste and help correct weight. Short-term dietary restrictions during pregnancy are prescribed by a doctor to stimulate metabolic processes and increase the consumption of fat reserves. They help restore the functioning of the digestive system, speed up metabolism, and reduce swelling. In one fasting day, a pregnant woman can lose up to 800 grams of weight.

A fasting diet is indicated for pregnant women with:

swelling of the legs;
increased blood pressure;
rapid weight gain;
shortness of breath while walking;
problems with the liver and kidneys.

Rules for unloading

Dietary restrictions are permissible only after the 28th week of pregnancy.
The stomach needs rest once a week or ten days.
To avoid a deficiency of vitamins and nutrients, it is recommended to combine different fasting options.
Unloading should occur on the same day of the week.
Chewing food should be thorough and slow.
The daily portion of food should be divided into several doses (5-6).
It is important to eat at clearly defined time intervals, which will help avoid feelings of hunger.
You need to consume at least 2 liters of water per day.
In the evening before the start of unloading, you should refrain from heavy food. Have dinner no later than seven o'clock in the evening.

The energy value of a pregnant woman's diet during unloading should not be less than 1500 kcal.

Universal diet for weight loss

Breakfast: 150 g low-fat cottage cheese, fresh pear, a cup of tea.
Second breakfast: 200 g low-fat yogurt, fresh berries.
Lunch: light broth soup, steamed minced chicken cutlet, fresh cucumber.
Afternoon snack: half a glass of light yogurt, a handful of dried fruits.
Dinner: 100 g of boiled lean fish, vegetable salad.
Before bed: a couple of prunes, half a glass of kefir.

“Nourishing” fasting days

It is permissible to carry out fasting diets on nutritious foods once every 7 days, but for medical reasons it is sometimes allowed to repeat fasting every 4 days. The energy value of the diet does not exceed 1000 kcal.

Diet options for pregnant women for weight loss, indicating the food needed per day:

Meat and vegetables: 400 g lean meat, 800 g fresh vegetables. Before going to bed, you can drink a glass of low-fat kefir.
Seafood and vegetables: boiled seafood in the amount of 0.5 kg, stewed vegetables in the amount of 800 g. Unsweetened tea is allowed.
Potatoes: 1 kg boiled potatoes and several glasses of low-fat kefir.
Yogurt and fruits: 1.5 kg of domestic fruits, low-calorie yogurt (300 g).
Berries and cottage cheese: 800 g of any berries, 400 g of low-fat cottage cheese. You can drink unsweetened decaffeinated coffee once.

Monoload for weight loss

A mono-fasting day involves eating one product. The goal is to give the digestive system complete rest. The energy value of the diet is low, so mono-unloading can be repeated only after 10 days and only after consulting a doctor.

Vegetable or fruit: during the day you are allowed to eat 1.5 kg of fresh vegetables or fruits. A little vegetable oil can be used as an addition to salads.
Compote: during the day you can drink 1.5 liters of compote from 100 g of dried fruits and 1 kg of fresh apples. No more than 3 tablespoons of sugar can be added to the finished product.
Dairy: per day you can drink 1.5 liters of milk, yoghurt or fermented baked milk with a fat content of no more than 1.5%.

Interesting to know! The milk diet (unloading) is very good for pregnant women who suffer from lack of appetite. Milk is both food and liquid. A delicious milkshake will fill you up and lift your spirits.

Buckwheat unloading

Buckwheat is one of the healthiest grains. Its grains contain iodine, magnesium, iron, potassium and a whole range of vitamins. In addition, buckwheat contains lysine, an amino acid not synthesized by the body, which is necessary for better absorption of calcium. Buckwheat strengthens the walls of blood vessels well, cleanses the intestines of heavy deposits and toxins.

For pregnant women, a fasting day on buckwheat is very useful: in addition to getting rid of excess weight cereal promises to replenish the body's reserves of microelements, raise hemoglobin levels and improve digestion.

To preserve the beneficial properties of buckwheat, it is recommended to avoid cooking it. Place a glass of cereal in a thermos and pour boiling water over it, let it brew overnight. The next morning, the porridge is divided into portions and consumed throughout the day. To make it easier to endure an unusual regimen, pregnant women can supplement the menu with a glass of kefir or a couple of apples.

Kefir

A fasting day on kefir allows you to get rid of everything unnecessary and normalize your stool, which is especially useful for pregnant women suffering from constipation. You can only use fresh kefir. Take 1.5 liters of fermented milk drink with a fat content of 1.5% and 600 grams of cottage cheese per day. It should be consumed in 6 doses. If you feel a noticeable feeling of hunger, you are allowed to eat a few tablespoons of wheat bran.

What to eat the next day

Eating large amounts of food the day after fasting is unacceptable. After “cleansing,” the pregnant woman’s menu should be light, otherwise the lost grams will return and discomfort will arise again.

It is best to have low-fat yogurt, boiled eggs or a serving of milk oatmeal for breakfast.
For lunch, you should eat protein-rich foods: lean beef or lean fish. You need to combine protein foods with fiber, so a vegetable salad is recommended as a side dish.
Boiled meat or grainy cottage cheese are suitable as an evening meal.

Contraindications

Fasting days are contraindicated for pregnant women with the following diseases:

diabetes;
food allergies;
chronic gastrointestinal diseases;
endocrine pathologies.

Healthy recipes

Vegetarian soup

Ingredients:

cabbage (three hundred grams);
celery root (one piece);
carrots (one piece);
potatoes (two pieces);
onions (one piece);
parsley;
vegetable oil (four tablespoons);
liter of water;
a little salt.

Chemical composition of 100 grams:

proteins – 0.72 g;
fats – 4.3 g;
carbohydrates – 3.8 g.

Preparation

Chop the cabbage, peel and chop the potatoes, cut the remaining vegetables into cubes (onion into half rings), finely chop the greens.
Place carrots, onions, and celery root in a frying pan with oil, add water, and simmer for 15 minutes.
Add cabbage and potatoes to the pan and continue to simmer.
Place the prepared vegetables in a saucepan, pour boiling water over them and add salt. Cook for no more than five minutes after boiling.
When serving, decorate with herbs.

Potato-curd casserole

Ingredients:

potatoes (two hundred grams);
low-fat cottage cheese (thirty grams);
a quarter of an egg;
butter (five grams);
sour cream (twenty grams).

Chemical composition:

proteins – 10.5 g;
fats – 12 g;
carbohydrates – 35.7 g.

Preparation

Wash the potatoes, peel them, cut them into slices. Boil until done. Drain the water and wipe the potatoes.
Grind the cottage cheese, combine with potatoes, add egg and butter. Mix.
Place the potato-curd mass on a baking sheet sprinkled with breadcrumbs. Smooth and brush with sour cream. Bake until golden brown.

Beet and green pea salad

Ingredients:

beets (two hundred grams);
canned peas (sixty grams);
vegetable oil (ten grams).

Chemical composition:

proteins – 2.4 g;
fats – 5 g;
carbohydrates – 11.7 g.

Preparation

Boil the beets (one hour), immerse them in cold water for half an hour, then peel and grate.
Remove liquid from peas.
Mix beets and peas, season with oil.

White and sea cabbage salad

Ingredients:

frozen seaweed (thirty grams);
green onions (ten grams);
white cabbage (thirty grams);
fresh cucumber (thirty grams);
vegetable oil (five grams).

Chemical composition:

proteins – 1 g;
fats – 5 g;
carbohydrates – 2.7 g.

Preparation

Place the seaweed in cold water until completely defrosted. Slice thinly. Boil in lightly salted water for about 15 minutes. Cool.
Chop the white cabbage, chop the cucumbers into strips, chop the onion.
Combine ingredients, add vegetable oil.

Corn milk porridge

Ingredients:

corn grits (sixty grams);
milk (seventy grams);
water (seventy grams);
sugar (five grams);
a little salt;
a little butter.

Chemical composition:

proteins – 6.8 g;
fats – 7.4 g;
carbohydrates – 51.6 g.

Preparation

Pour the cereal into boiling water and cook for about 25 minutes. Drain off excess liquid and add milk.
Add salt and sugar to the porridge. Cook until thickened.
Add butter before serving.

Sports to keep fit

It has been proven that children of mothers who exercised during pregnancy develop faster. Physical activity is also useful for the figure of a woman expecting a baby: a sedentary lifestyle of a pregnant woman can lead to a rapid increase in body weight and the development of edema. Another issue is the permissible load.

The following activities are unacceptable for expectant mothers:

aerobics;
jumping;
skiing;
diving;
a ride on the bicycle.

Exercises based on stretching the abdominal muscles, inverted yoga asanas, swings and strong back bending are dangerous.

To feel good and maintain your figure, experts recommend that pregnant women take more frequent walks and take a closer look at one of the following areas:

Swimming

Useful for pregnant women throughout the nine months. During swimming, blood circulation improves, the lungs are trained, and muscles are strengthened. The load on the spine is minimal, which is especially necessary in the second half of pregnancy. Swimming – a great opportunity keep your body in good shape.

Important! When visiting the pool, it is important for pregnant women to use tampons, especially if there is a predisposition to inflammatory diseases of the vagina.

Pilates

If you can find an experienced trainer, Pilates will become better preparation to childbirth. Moreover, this is the first step towards rapid recovery figures after the birth of a child. Thanks to exercises, flexibility increases and the back is strengthened. A woman learns to feel her body and hear it.

Gymnastics

Special groups for pregnant women offer special exercises that not only prevent excess weight gain, but also help with toxicosis. A half-hour session relieves nagging pain in the lower back, eases the load on the back and prepares the breasts for lactation.

Yoga

Yoga is especially necessary for women who were familiar with it before “ interesting situation" You need to choose exercises adapted for pregnant women, and do them only under the supervision of a trainer.

Before starting any training, it is important for a pregnant woman to obtain permission from the supervising gynecologist!

The article will teach you how to eat throughout pregnancy. You will also learn what foods you should exclude from your diet.

Pregnancy is the most beautiful time in the life of every woman. During this period, representatives of the fair sex are surrounded with care, attention and love. Both the woman herself and the people around her await the birth of a new person with great joy. But in order for the baby to be born healthy, the mother must constantly monitor her diet.

After all, if her body does not receive the required amount of vitamins and microelements, then not only she, but also her baby will suffer. Balanced and proper nutrition will help you endure pregnancy without unnecessary stress, and will also have a positive effect on the development of the baby.

Nutrition in the first trimester

In the first three months of pregnancy, everything is formed internal organs and the baby’s body systems, so it is very important that both he and the mother receive the right amount of nutrients. But under no circumstances listen to grandmothers and start eating for two. So, you will simply overload the gastrointestinal tract, and thereby add unnecessary problems to yourself.

Eat only when you feel like it, and whenever possible, eat freshly prepared food. If you do not want to harm your future son or daughter, then, in general, give up chips, crackers, sweets, soda, fast food, processed foods, smoked, peppered and salty foods.

Nutrition rules:

Number of meals. It will be better if you eat 5-6 times a day, in small portions. To ensure your body rests at night, take your last meal at least two hours before bedtime.
Food processing. It will be better if you try to minimize your consumption of fried foods. Steam your dishes or bake them in the oven
Liquid. For normal functioning of internal organs, a pregnant woman needs to drink 1.5-2 liters of clean water per day. If your body swells a lot, it is better to consult a doctor and he will help you figure out whether you can drink that much fluid.
Vitamins. From the first days of pregnancy, train yourself to eat as many vegetables and fruits as possible. The fiber they contain will help cleanse the body, and the nutrients will maintain its tone.

Nutrition in the second trimester

In the second trimester, the child develops even more intensively than in the first, so his body begins to require even more nutrients. In addition, the mother herself needs more vitamins, because the placenta in which the baby is located takes quite a lot of microelements from the body. And if a woman does not replenish them in the required quantity, then it is likely that she will develop hypovitaminosis and decrease hemoglobin.

Nutrition for a pregnant woman in the second trimester:

Try to eat steamed fish at least every other day. For variety, make seasonal salads with fresh or baked vegetables.
Be sure to take vitamin complexes and folic acid
Buy exclusively low-fat cottage cheese, milk and kefir
Replace regular bread with a product made from wholemeal flour
Do not eat more than 10-15 g of salt per day
Take care of anemia prevention. To do this, include various nuts and buckwheat in your diet.
If you want your placenta to always be normal, do not forget to drink rosehip decoction

Nutrition in the third trimester

In the seventh month of pregnancy, a woman's body changes a lot. It becomes larger and clumsier. But unfortunately, not only is changing appearance, and the entire body as a whole. Due to the fact that the uterus by this time increases quite significantly in size, it begins to compress the internal organs.

Against the background of these changes, the stomach, kidneys and bladder begin to malfunction; in some women, severe heartburn. Some food restrictions will help to avoid such problems.

Recommendations:

Reducing the amount of liquid you drink
We eat vegetable soups and milk porridges in large quantities
We cook food exclusively with vegetable oils
We start taking iodine-containing drugs
Once a week we arrange a fasting day for ourselves
At the end of the eighth month, we begin to gradually reduce the consumption of sugar and honey.

Nutrition in late pregnancy

In the later stages, the body is very depleted, so a pregnant woman’s diet must be properly balanced. It should contain as many different, high-quality and healthy foods as possible. Therefore, eat even those foods that were not very often present in your diet before.

Most women gain extra pounds towards the end of pregnancy. This upsets them very much, and they begin to limit themselves in food. But going on weight loss diets while pregnant is strictly prohibited. Diet is stress for the body, and during pregnancy it Negative influence may increase several times. Therefore, it is better to wait until the baby is born and only then start working on your figure.

Tips to help you eat healthy in later pregnancy:
To reduce swelling, drink rosehip decoction or diluted beet juice
Increase your fat intake
Try to chew your food thoroughly
Eat as much cottage cheese as possible
Eliminate brewed coffee and strong tea from your diet

How much should a pregnant woman eat?

Many women think that during pregnancy they need to eat a little more than usual. Of course, if your body requires more food, then you can eat, for example, a large promotion. But you shouldn’t force yourself to eat something. This can cause a sudden increase in weight, which can even lead to miscarriage.
Therefore, it will be better if you eat the same as before pregnancy. Try to ensure that your diet is structured so that the body receives all the vitamins and microelements it needs per day. Eat a variety of foods: soups, cereals, salads, casseroles
If you leave the house, take some fruits with you. You can always snack on them and this will not affect the total number of daily calories. In general, it is believed that during the period of bearing a baby, the total number of calories can increase by a maximum of 300-400 units

Proper diet during pregnancy

We all know that proper nutrition for a pregnant woman is the key to giving birth to a healthy and beautiful baby. It also helps to improve the health of the expectant mother’s body, cleanse it of waste and toxins, and normalize the functioning of internal organs.

But even if you decide that you will eat exclusively healthy foods, and at some point you want a not entirely healthy pastry or sausage, then buy and eat it. After all, if you think about forbidden delicacies all the time, then you are unlikely to be able to eat right. Moreover, small piece A cake or one fried cutlet definitely won’t harm you.

Products that should be in a pregnant woman's diet:

Fresh vegetables and fruits
Lean meat, fresh fish and liver
Cottage cheese, yogurt and kefir
Compotes, fruit drinks, juices and herbal infusions
Buckwheat and oatmeal

Vitamins and microelements during pregnancy

An insufficient amount of useful microelements in the body of the expectant mother harms the health of both the mother and the unborn person. If a woman consumes vitamins in very small quantities, then there is a possibility that the child will develop some kind of pathology. Sources of nutrients are fresh vegetables and fruits. If you eat them regularly, there should not be any special health problems.

If your pregnancy is in winter time, then help the body with pharmaceutical vitamin complexes. Just under no circumstances choose the drug yourself. Only a specialist can do this correctly. Therefore, it will be better if the drug itself and the dosage are chosen by the doctor who is caring for your pregnancy.

How to understand that a pregnant woman is not eating properly?

Some women allow themselves to relax during pregnancy and begin to eat everything. They don't really eat healthy food, buns, candies and chops. Of course, if you eat these foods in small quantities, the body will not suffer much, but if you eat only spicy, smoked and fried foods, then health problems will definitely appear.

And the worst thing is that not only the mother, but also her baby will feel bad. Therefore, it would be better for a pregnant woman to have a balanced and fortified diet.

Signs that indicate you are eating incorrectly:

Due to the fact that the body receives little useful energy, a woman constantly feels hungry
The diet is dominated by one component, for example, protein
Constant heaviness in the stomach
Consumption of fast food, semi-finished products and products of questionable quality

How can unhealthy diet be dangerous?

Poor nutrition clogs our body with waste and toxins. Because of this, all internal organs and systems suffer. And, although at first a pregnant woman may not feel any pathological changes at all, over time the illnesses will make themselves felt.

At first, these may be very minor symptoms, such as shortness of breath, headache or heaviness in the stomach. But if you do not adjust your diet, then very soon more terrible diseases may begin to develop.

Problems that it causes poor nutrition pregnant woman:
Late toxicosis
Premature birth
Lack of iron and protein
Poor blood clotting
Birth of a child with pathologies
Placental abruption

Always remember that pregnancy is not a disease and under no circumstances should you eat exclusively diet foods. Of course, you may have to give up some of your favorite foods, but you will be able to return to your usual diet some time after the baby is born.

In the meantime, the baby is under your heart, stick to following rules :
Drink water 20 minutes before meals and no less than 1.5 hours after
Try to buy natural, chemical-free vegetables and fruits
Plan your diet so that there are more fresh foods than cooked ones
Replace sugar with honey
Don't eat sour and sweet fruits at the same time

Anastasia: And I couldn’t calmly walk near McDonald’s throughout my pregnancy. Sometimes I couldn’t stand it and bought a hamburger. Then, of course, my conscience began to torment me, and I began to eat salads and drink kefir. Over time, gluttony left me, but stomach problems began. I had to run to doctors. After that, I forbade myself from thinking about junk food at all.

Mila: I have always liked vegetables, fruits, and cottage cheese. Therefore, when I became pregnant, I didn’t have to change much. I didn’t particularly want to eat anymore, except that sometimes I bought myself marshmallows. I could eat it endlessly. But everything went well, I didn’t experience any swelling or toxicosis.

Video: How to eat properly during pregnancy?

What and how should an expectant mother eat? There is too much information to make the right decision right away. We are frightened by allergies, problems in the development of the unborn baby, and various threats to our appearance.

And trying to prevent what's coming diathesis, lack of height or weight of the child and hair loss, pregnant women begin to invent all sorts of diets. Or they just give up on everything and continue to eat the same as before pregnancy. What is the right thing to do?

The nutrition of the expectant mother is, first of all, healthy, varied, nutritious food. When composing our menu, we must be guided by the following principles.

First principle

The faster a product reaches our table from nature, the more “alive” it is, the better for a woman. This applies to absolutely everything: meat, fish, vegetables, fruits, and dairy products.

It is quite obvious that milk, which is stored for six months, yoghurts, which do not spoil for several months, canned food, sausages, and frozen fish that has been in the store for who knows how long are far from the concept of “living food.”

Second principle

During pregnancy, as in any other period of life, food should be enjoyable. It is important that this or that food I wanted . One must be guided by desire (“I want to eat this”), and not by certain attitudes (“This is healthy” or “I can’t do this”).

We often eat from a principle that comes from the head, and not from the needs of the body - and then such food is not very well absorbed simply because the body does not need it. Most shining example - consumption of cottage cheese by pregnant women. It is eaten regardless of desire because it is believed to be the best source of calcium, which expectant mothers need.

Meanwhile, firstly, cottage cheese is primarily a protein, and secondly, if you eat it by force, then it is not a fact that the nutrients from it will be absorbed.

.ANDThere is no strict norm “for everyone”! Each woman has her own metabolism, and during pregnancy these differences increase even more. Therefore, you cannot rely on average consumption rates for a particular product.

Many people will probably have a question: what to do if you want frankly harmful products? Chips, Coca-Cola, and chocolate in large quantities are not healthy in normal conditions, not to mention during pregnancy.

Such predilections can be considered as a certain diagnostic sign- this means that the woman’s diet is already disrupted, and she is not able to correctly sense the needs of her body, but at the same time she well feels the pleasure received from these products. Oddly enough, but in a state of pregnancy, the joy of eating a certain type of food prevails over its usefulness.

What can this or that addiction indicate? For example, if a woman has an irresistible desire for chocolate, then perhaps she does not allow herself to receive joy from life, lives in the grip of prohibitions and submits to everything. Second, more important reason It may turn out that a woman systematically denies herself fat - and the body strives to make up for its deficiency at least in this way.

Another common food craving is salty cravings- may be due to the fact that the woman drinks little, and the body thus takes care of retaining the required amount of fluid in the tissues. This is also indicated by the irresistible desire for carbonated drinks.

In any case, the child will receive everything he needs from the mother’s body, especially if this is the first pregnancy. This is how our body works. The only question is what will remain for the woman and what will be her condition after childbirth with a diet that does not provide enough nutrients.

Third principle

ABOUTmandatory inclusion of essential nutritional components in the diet . Pregnant women often set themselves a super task: to eat as many vitamins as possible. Meanwhile, a pregnant woman needs, first of all, not vitamins, but proteins, fats and carbohydrates.

Your daily menu should certainly include products containing these three components. Source squirrel are dairy products, fish, meat, legumes, eggs, cereals - and all this must be consumed, because protein is a building material for the growth and development of a child.

Carbohydrates are also necessary - they provide the woman’s body and the growing child’s body with the necessary amount of energy. Bread, potatoes, vegetables, fruits, and cereals must be included in the diet of pregnant women. Exactly how many carbohydrates are needed depends on the woman’s lifestyle - the more active she is, the more carbohydrate foods she needs to eat.

Use fat during pregnancy becomes especially important role, because they participate in the construction of the nervous system and membranes of the baby’s growing body. It is impossible to reduce them to a minimum, let alone exclude fatty foods.

A pregnant woman's diet must include fatty fish, fatty meat, lard, long-cooked broths, jellied meat, butter and vegetable oil, nuts, and dairy products. Fatty fish is especially useful because it contains polyunsaturated fatty acids in active form, which are very well absorbed and are immediately incorporated into the body.

Yulia Gusakovskaya - Starovoitova, director Family Center

Dear readers! In your opinion, what should a pregnant woman's diet be like? Should future mom stick to strict healthy limits or can he allow himself some tasty treats and saltiness?

Nutrition during pregnancy is one of the most important conditions full development fetus, favorable course of pregnancy and its outcome. Normal conception, the process of pregnancy and feeding a child is natural physiological processes, which often do not require medical intervention. The only thing that expectant mothers should understand is that the life and health of their unborn child will depend on how they eat for 9 months. Some simply do not realize this, which is why serious problems with the development of the fetus arise in the future. Moreover, incorrect and unbalanced nutrition of the expectant mother during pregnancy will affect her later. long years on the baby's well-being.

IN modern world There are too many temptations, but sometimes you should forget about your desires and completely focus on the child. To alleviate nutritional problems in the first months of pregnancy, doctors can prescribe special products, for example, protein vitamin-mineral complexes, which are able to supply the body with all the necessary substances.

1st trimester - features and eccentricities of pregnant women

Relatives can help you follow a pregnant woman’s diet. The 1st trimester is one of the most important periods in the formation of the fetus. It is during the first months of pregnancy that you will have to completely abandon all bad habits. In fact, this should have been done several months before conception, even while planning the pregnancy.

As for food, then sudden change habits and switching to completely healthy foods can become stressful for the body, and this is completely unnecessary. For example, do you like to eat fried potatoes and can’t imagine your life without them? Great, eat healthy. Such eccentricities are fully supported. In any case, if a pregnant woman wants something unusual, then she should definitely be given it. Little whims in food are permissible, because the body is being rebuilt in connection with pregnancy - this concerns the fact that a child needs a huge amount of useful minerals and vitamins. There may be a shortage of them, so a woman’s body signals with such “wants” that there is a lack of some substances. As you can see, the diet for pregnant women is quite simple in the first months. Many don't even change their habits.

What do we eat?

The pregnant woman's menu is quite an unpredictable thing. Of course, everything is selected individually, but there are some general patterns for all expectant mothers.

It is very important to listen to even the slightest eccentricities in food, because the desires of pregnant women sometimes speak volumes. For example, if you want seaweed, then there is an acute lack of iodine in the body. Increased interest in dairy products (milk, cheese, cottage cheese and others) is a sign of insufficient high level calcium. It is necessary for the full development of the fetus, so its deficiency must be eliminated without delay. A lack of vitamin C, for example, is evidenced by a craving for fresh vegetables and fruits, potatoes and pickled cucumbers. During this period, many people want to eat nuts, fish and snow peas - such food preferences are a clear sign lack of vitamin B1 in the body. Fruits, as well as orange and red vegetables, are an excellent source of vitamin A (i.e. carotene). The good news for banana lovers is that they are rich in vitamin B6 and much-needed potassium.

A proper diet for pregnant women should in no case exclude the consumption of meat. Situations are often observed when such useful product refused due to toxicosis. Similar phenomenon worries women during the first few months of pregnancy. In any case, it will pass quickly enough, and the use of such products will not cause any trouble at all.

The first half is the correct ratio of useful micro- and macroelements

In the first few months of pregnancy, the internal organs of the unborn baby begin to form, which is why it is so important to follow expert advice regarding nutrition. Firstly, it is preferable to eat 4 times a day, and this should be done in such a way that about 30% of the total energy value of the daily diet is eaten for breakfast.

Then it is followed by a second breakfast - this is another 15%, lunch takes 40%, dinner only 10%. But at 9 pm you can drink a glass of kefir - this will be the remaining 5%.

Such proportions should be calculated for a diet with an energy value of 2400 or up to 2700 kcal. In order to avoid possible problems in the future, you need to properly plan your meals during pregnancy.

Doctors recommend following a diet that necessarily includes all the necessary proteins, carbohydrates, fats, micro- and macroelements, minerals, and vitamins. A pregnant woman's diet per day should include an average of 75 g of fat, up to 110 g of protein, and approximately 350 g of carbohydrates. It is these proportions that can provide a pregnant woman’s body with everything necessary for the normal physiological development of the fetus.

Contraindications during pregnancy

The diet for pregnant women should completely exclude alcohol and cigarettes - it would seem that everyone knows this, but some young ladies simply cannot give up such harmful habits.

Sometimes it is not enough to know that in the future bad habits can lead to improper physiological development of the baby, problems with the cardiovascular system and mental development.

In the first months of pregnancy, abuse should be avoided. medicines, unless the attending physician sees the need for it. Avoid any contact with patients, because during pregnancy a woman’s immunity is too weakened, which can lead to dire consequences. You should not eat low-quality foods. The best option would be to eat freshly prepared dishes, fresh vegetables and fruits. Food poisoning is not a good prospect.

The most interesting thing is that lovers of spicy food are a little out of luck. They will definitely not see spices such as mustard, horseradish, pepper and vinegar anytime soon. It is important that there is absolutely no canned food on the pregnant woman’s menu. You can only use those that are marked “Baby food” and “No preservatives guaranteed.”

Required doses of minerals

The most basic problem that pregnant women face is lack of iron in the blood. It is this component that is responsible for normal blood circulation and tissue respiration. In order to replenish the required daily dose (up to approximately 20 mg), it is enough to include egg yolk, liver, oatmeal and buckwheat porridge in the diet.

If you have a desire to eat lime, salt, chalk, etc., this is a clear sign of a lack of calcium salts in the body. Therefore, first you need to reconsider your diet. In this case, pregnant women are prescribed special vitamins, phosphorus, calcium and iron preparations. Approximate diet A pregnant woman's diet should include 1500 to 2000 mg of calcium per day. This dose is almost twice the daily requirement for an adult. In order to satisfy this need, you will have to heavily consume dairy products, especially milk. For example, 100 ml of pasteurized milk contains approximately 130 mg of calcium. The most valuable in this regard are cheeses - just 100 g of cheese can contain up to 1000 mg of calcium.

Strict rules regarding the use of table salt should be observed. For example, in the first few months you can allow up to 12 g per day, a little later you can only allow up to 8 g, but in the last two or three months only up to 5 g.

Nutrition during pregnancy - basic rules

It is important to ensure that all food prepared is of the highest quality. Many doctors recommend eliminating sucrose from your diet. For the most part it is found in confectionery products. A good replacement would be glucose, honey, fructose, as well as any confectionery products made on their basis.

For a pregnant woman, it is very important to ensure that the amount of energy that comes with food matches the expenses. That is, it is normal for the expectant mother to gain weight, but this recommendation will protect her from excess weight that may remain after childbirth.

The diet of a pregnant woman must be completely balanced: an excess of nutrients can also disrupt the nutritional status of a pregnant woman. physical development fetus, metabolism and function of the endocrine glands. As a result, a baby may be born with excess body weight and inharmonious development of internal organs.

If we look at the problem from the other side, then malnutrition can harm the unborn child even more than overeating. A deficiency of at least one useful element (for example, calcium) in a pregnant woman’s diet can negatively affect the baby’s health. In the absence of necessary macro- and microelements, vitamins and minerals, miscarriage or premature birth may occur. Prematurity is very dangerous for the baby’s life: it can affect the mental development, on the occurrence of various anomalies, deformities, developmental delays.

Standard for weight gain during pregnancy

An approximate diet for pregnant women should be calculated only from their individual needs. An interesting fact is that all women gain weight almost equally. For example, the rate of increase in body weight is from 8 to 10 kg. This is approximately 300 or 350 g per week already during the second half of pregnancy. Most often, many girls begin to eat uncontrollably, explaining this by the fact that they need to eat for two. It is not right! You should not gain too many extra pounds in the first half of your term. It is important to monitor the benefits of the products you consume and not overdo it. If you follow a few simple rules, a diet for pregnant women for weight loss may not be needed in the future.

Second half of pregnancy

Nutrition during pregnancy at this stage is somewhat different - it is recommended to eat 5-6 times a day. This is a little more than in the first half, but one condition remains unchanged - you will have to give up hot spices, seasonings and coffee. There is an approximate list of foods that must be taken in food. For example, you need to eat approximately 150 g of cottage cheese, 30 g to 40 g of butter and vegetable oil, 1 egg, 500 g of milk and 50 g of sour cream. As for bakery products, the norm for wheat and rye bread is 150-200 g, buns or cookies can be eaten 100 g, pasta is recommended no more than 60 g. In addition to water and juice, you can drink tea and cocoa.
An hour before bedtime, it is recommended to drink a glass of kefir. As for eating meat and fish, you should plan the diet for pregnant women in such a way that these two types of products are required for breakfast and lunch. But for dinner you should give preference to dairy and plant foods, and you should have dinner several hours before bedtime so that the body does not feel heaviness.

Health problems for expectant mothers

One should not discount the possibility that a pregnant woman may have simple intolerance or allergic reactions to basic foods. In this case, you need to completely coordinate your diet with your doctor. antenatal clinic, which will further lead the pregnancy. Nutrition during pregnancy (menu) will be designed in such a way as not to provoke an allergy to certain foods, but at the same time maximally satisfy the needs of the developing fetus. For example, if it is not possible to refuse something, then such food products will be consumed in small doses, which will gradually increase. Allergenic foods are diluted in boiled water and taken a teaspoon once a day. Gradually, the dosage and concentration will increase to two and then three spoons. Such training involves a gradual increase in dosage, so that in the future it will be possible to eat even those foods to which an allergy has been identified.

Proper nutrition during pregnancy is monitored by a doctor and in cases where the pregnancy occurs with any complications, for example, if a girl is obese, has chronic diseases or has other deviations from the norm.

What to do with late toxicosis?

Most common problem is the appearance of late toxicosis - in this case, doctors recommend fasting diet. The diet for pregnant women includes an apple diet - it means that a girl eats approximately 300 g of baked, ripe or raw apples five times a day. The result is 1.5 kg per day. There is a watermelon diet based on the same principle, but in the end you end up with 2 kg of watermelon per day. In any case, such diets are quite deficient in chemical and energy terms, so they are prescribed no more than once a week.