Pregnancy and food. Proper nutrition during pregnancy

Proper nutrition A woman's health in the first days of pregnancy largely determines how healthy her baby will be born. The expectant mother must remember that the formation of the child’s most important organ systems occurs continuously and begins already at the very beginning. early stages. It is important not to miss the moment and in time to provide the small organism with all the necessary building materials, which are nutrients, coming from food.

The entire pregnancy period is divided into, each of which causes significant changes in the development of the child. In the first days and weeks of pregnancy, the foundations of all vital organs and tissues of the fetus are laid. With unbalanced, insufficient nutrition of the mother, the child does not receive required quantity useful substances, which can lead to various pathologies in its development. A pregnant woman's diet during this period should be as balanced as possible, including a variety of foods and sufficient fluids.

A woman’s diet in the first nine weeks of pregnancy should include only healthy foods that meet the following requirements:

Be sufficient in composition. (contain all essential nutrients in sufficient quantities - proteins, fats, carbohydrates, proteins, vitamins, mineral salts, water).
Be balanced(various components must be contained in food in correct proportions, excluding both their deficiency and excess).
Be diverse.

Basic nutrition rules:

Eat small meals 5-6 times a day.
Chew your food thoroughly.
Give preference to healthy and healthy food(vegetables, fruits, cereals, vegetable oils, dairy products).
Avoid smoked foods, canned foods, carbonated drinks, foods containing trans fats, carcinogens and alcohol; from various types of fast foods
Nutrition in the first trimester of pregnancy should be combined with a complete abstinence from coffee (increases blood pressure, increasing the risk of miscarriage) and hot seasonings (mustard, pepper, vinegar).
Only include in your diet healthy dishes, steamed, boiled, stewed or baked in the oven.
The last meal should be no later than 3 hours before bedtime.
Drink from 1.5 to 2 liters of pure still water per day.

Nutrition in the first days of pregnancy

In the first days of pregnancy, the fetus is extremely vulnerable and susceptible to negative influence various factors, including harmful substances entering the woman’s body with food. To reduce the risk and prevent pathologies in the unborn child, it is recommended to include foods rich in all vitamins and microelements in the diet of a pregnant woman. They have great importance for the smooth functioning of the body, although they circulate in it in very small quantities. The need for minerals and trace elements must be met by good nutrition in the first days of pregnancy. It can be different (from large volumes to microscopic). Some minerals perform important functions in the formation of the skeleton, such as calcium, an essential component of bone tissue. Other microelements are necessary for the synthesis of hormones and enzymes and thus play a role in important role in numerous biochemical processes in the body.

Be sure to include in your weekly diet:

sources of calcium - cheese, yogurt, nuts, milk, milk chocolate, egg yolk, fish and seafood, vegetables;
sources of phosphorus - cheese, kidneys, nuts, grains, legumes, eggs, milk, meat, fish and seafood.
Nutrition in the first days of pregnancy should be quite rich in iron. This element is found in meat, liver, egg yolk, seafood, chocolate, legumes, beets, potatoes, nuts, spinach, chard (leaf beets).
Sources of iodine include fish, seafood, iodized salt (sea salt), vegetables from iodine-rich areas, milk, eggs.
The main source of sodium is table table salt(sodium chloride), which is hidden form found in cheeses, canned food, meat, fish, bread, eggs and vegetables.
Complete sources of potassium include meat, fish, grains, legumes, fruits and vegetables.

Possible nutritional problems in the first weeks of pregnancy

In the first nine weeks of pregnancy, circulatory disorders, hormonal changes and emotional factors are the causes for many women. Almost half of all expectant mothers suffer from morning sickness and vomiting. Attacks of vomiting occur not only in the morning, but throughout the day. Some women systematically experience constipation and heartburn. To do this, you need to drink more, but do not overuse liquids during meals. The optimal amount of fluid per day is from 1.5 to 2 liters. Nutrition in the first weeks of pregnancy must include products with high content ballast substances - fruits, vegetables, grains, which is a good prevention of constipation. It is also important to move more and do gymnastics regularly.

Cobalt, iodine, vitamins B and C significantly reduce the severity of toxicosis in pregnant women. These and other vitamins, as well as microelements, contribute to correct formation the fetus and its successful development.

Vitamins are required by the body small quantities, but it is impossible to do without them, since the healthy development of the body of the mother and fetus and the maintenance of all vital functions depend on these elements. If in nutrition in the first weeks of pregnancy If there is a lack of vitamins, then vitamin deficiency occurs, which can be eliminated by including in the diet foods containing vitamins in sufficient quantities.

Retinol (vitamin A) is found in the following foods: liver and offal, meat, milk and butter, egg yolk, potatoes, pumpkin, sweet potatoes, green leafy vegetables.
Thiamine (vitamin B1) – whole grains, wholemeal flour, yeast, pork and beef, milk, legumes, vegetables.
Riboflavin (vitamin B2) – liver, kidneys, milk, cheese, egg whites, yeast, nuts, whole grains, leafy vegetables.
Products must contain niacin (vitamin B3 or PP). Red meat, poultry, fish, yeast, milk and dairy products, cheese, legumes, whole grains, wholemeal flour, bran, and bran bread contain large amounts of this vitamin.
Pyridoxine (vitamin B6) – meat, liver, poultry, fish, milk, legumes, soybeans, grains and bran bread, nuts, fruits.
Folic acid – liver, legumes, soybeans, nuts, fresh fruits, green leafy vegetables.
Cobalamin (vitamin B12) – liver, meat, milk and dairy products, eggs.
Ascorbic acid (vitamin C) should be included in products nutrition in the first weeks of pregnancy. Strawberries, kiwi, black currants, rose hips, grapefruits, peppers, cabbage (white cabbage, cauliflower, broccoli), green onions, tomatoes, and spinach are rich in this vitamin.
Calciferol (vitamin D) – lamb and poultry liver, cod liver, fish, meat, milk, butter, cheese, eggs.
Tocopherol (vitamin E) – eggs, vegetable seed oils, vegetables, legumes, nuts.
Phylloquinone (vitamin K) – vegetables, liver.

Hello, our loyal readers and those who visited the blog for the first time! The topic of today's conversation will be how to eat during pregnancy, so that the baby has enough of all the substances necessary for growth, and the mother feels good. What is recommended, what you will have to give up during this important period of life, what to be careful with.

You might be surprised why we touch on this topic on our blog. Therefore, I would like to remind you that, firstly, this year we are celebrating under the motto “Healthy blogging is the path to healthy earnings.” We wrote about this in detail in the article.

After all, pregnant girls and women can also be bloggers, who in no case should forget about themselves and their nutrition. To be honest, I have had cases when I was so carried away by something that I allowed myself to have a snack right in front of the monitor and deprived myself of a walk for the sake of, for example, writing a new blog article. Then I began to reproach myself, swearing that this would never happen again, but time passed and I again stepped on the same rake.

Related articles:

Therefore, my dear readers, eat right, what is called “smartly”, watch your diet and then you can avoid many problems.

Anticipation of a new addition to the family places special demands on expectant mothers. Sometimes women think that a growing fetus requires some incredible energy replenishment, but this is not so. For the first three months, the caloric content of food does not need to be changed at all: 2000-2500 kcal per day. Perhaps in the case of twins or if pregnancy occurred after exhausting diets, then a little more.

And only then the algorithm - the menu for proper nutrition during pregnancy - changes somewhat: you should add about 200-300 calories every quarter. The need for protein (protein) is especially great, because it is from it that the cells of a new organism are built.

The expectant mother also needs an increased dose of carbohydrates; lunches and afternoon snacks with fruit and small portions of sweets will help her get enough of them.

A complete set of micro- and macroelements and vitamins is also needed, the first place in their list is occupied by iodine, iron, calcium, folic acid. After all, now another circle of blood circulation is being formed in the mother’s body, and it must be saturated with everything that is required for the development of the fetus and the formation of tissues.

Basic rules: what to pay attention to

The principles of proper nutrition during this period differ little from those that nutritionists recommend to everyone who wants to be healthy. Wise women They begin to prepare the body for a responsible mission in advance, even before pregnancy they build a daily routine and a harmonious diet. Then it is very easy to stick to it in the most important months.

So, what do we pay attention to:

Regimen: it is advisable not to allow breaks between meals of more than 3.5 hours;
A full breakfast, at least a quarter of the daily calorie content;
A varied lunch, a dinner that does not burden the digestive system, plus a couple of intermediate snacks;
Dinner - 2-3 hours before bedtime;
Protein, carbohydrates and other nutrients should be in abundance, but not in excess;
To normalize the activity of the gastrointestinal tract, include more fruits and vegetables, cereal products in the menu;
Energy will be added by sprouted wheat grains, whole grain bread, legumes - suppliers of carbohydrates;
End the day with dairy products, preferably fermented milk;
It is useful to include complexes and dietary supplements specially designed for pregnant women in your diet.

Where are the dangers?

Avoid dehydration: drink at least two liters of water a day, preferably in small portions;
We limit the consumption of fats, beef liver (harmful substances accumulate in it);
We minimize the consumption of flour and sweets, exclude fast food;
We take food preparation and hygiene rules more carefully than usual;
During pregnancy, we do not buy cut-up products, seafood, or anything that gives even the slightest doubt about freshness; we be sure to check the expiration dates of dairy products and other purchases;
We carry out “audits” in the refrigerator more often;
Even ardent fans of vegetarianism should forget about dietary restrictions during the period of preparation for the birth of a baby, otherwise the baby will not receive enough of the substances necessary for growth.

First trimester (1-13 weeks)

In the first three months of the term, there is no need to eat heavily. The main thing is that the products are of high quality and contain a set of substances necessary for the baby.

In the basics of proper nutrition by trimester, there are always recommendations for folic acid. Otherwise called vitamin B9, it is extremely important for harmonious development, clear cell division, formation of tissues and organs of the fetus, especially the basic structures of the nervous systems. The deficiency of this element manifests itself in mommy increased fatigue, irritability, apathy, loss of appetite.

Vitamin B9 is found in abundance in green onions, cabbage, spinach, lettuce, tomatoes, carrots, beets, soybeans, peas, caviar, cheese, cottage cheese, liver, and egg yolk.

To smooth out the manifestations of toxicosis, it is good to drink water in the morning, eat biscuits, dry cookies, and crackers. Eat little by little, in frequent doses. Avoid spicy, smoked, salty foods, preservatives, and confectionery products. Preference should be given to fruits, vegetables, protein foods (meat, fish, milk).

Must be adhered to simple rules rational nutrition. And listen to your body, because “whims” do not arise out of nowhere, this is how the body replenishes those substances whose reserves are insufficient. For example, you really want seaweed, so most likely this is a signal: not enough iodine, add more!

Therefore, allow yourself some “wants”, but only without excesses. Don’t forget that vitamin C is found in vegetables and fruits, berries, cabbage; B1 - in fish; B6 and potassium - in bananas; vitamin A - in carrots, citrus fruits.

Second trimester (14-26 weeks)

During this period, the baby’s organs are already beginning to function - this is nervous system, heart, kidneys, intestines, liver and others. The fetus is actively growing, and at the same time, its energy needs are also increasing. Calorie content increases by 200-300 units compared to the first trimester.

The baby really needs vitamin D, as well as potassium and calcium; if they are deficient, not only bones and teeth suffer, but also all other organs, especially the nervous and cardiovascular systems.

And mommy will suffer from this “hunger”; she will probably develop osteoporosis, tachycardia, and other complications. There are foods that inhibit data absorption useful components food, first of all, is sweets, soda, semolina porridge, white bread, and salty foods.

The diet in this period of pregnancy involves a significant reduction and, if necessary, exclusion of these menu items.

But what is very recommended for expectant mothers is sea fish, eggs, spinach, green onions, milk in the entire assortment, oatmeal and other cereal products (except semolina), raisins, butter.

Often in this trimester, symptoms of anemia appear, that is, a decrease in the concentration of hemoglobin in the blood. We can solve the problem by increasing the consumption of foods rich in iron. These are apples, meat, vegetables (especially peppers) and eggs, berries and fruits, rose hips.

Third trimester (27-42 weeks)

In the third trimester, nutrition is almost the same as what we built in the previous period. A balanced diet at the very end, “at the finish” of the period, that is, after the 32nd week, even means a slight reduction in calories. Once a week is a good idea to organize your lungs fasting days, which will be good preparation for childbirth. The body needs to be somewhat cleaned and toned in order to make it easier to deal with the most important but difficult work ahead in life.

Also during this period there is a possibility of late gestosis. This form of toxicosis is quite unpleasant in its manifestations, is more difficult to tolerate and can have a number of complications, including for babies. Here the requirements of nutritionists become stricter: limit salt, sweets and all other excesses. Special attention If you pay attention to allergenic products, you will have to be extremely careful with them.

Preventing and combating constipation also often becomes a problem for pregnant women. Intestinal motility decreases, as the uterus puts pressure on it, and even hormonal background changes, the body protects the fetus, and this “resonates” with negativity primarily in the intestines.

In such cases, dishes high in fiber will help - the same vegetables, cereals, legumes, as well as dairy products. If heartburn occurs, seek help from carrots, seaweed, comb honey, alkaline mineral water.

How should an expectant mother eat?

I suggest watching a video that explains how a mother should eat during pregnancy and how nutrition can affect the development of the baby.

Fractional nutrition for expectant mothers

One of its goals is to prevent expectant mothers from gaining excess weight. And excess kilograms are not good for a child: the birth process will be more difficult, birth injuries possible, and this is also a minus for health.

A fractional food intake system means dividing the daily volume into 5 or 6 parts with approximately equal intervals between meals.

What is it good for?

Overeating is not allowed, the smooth functioning of the stomach and intestinal tract is adjusted, as a result, the small and large intestines maintain tone, their motility is not disturbed, which means that the woman avoids stagnation in the gastrointestinal tract. In addition, there is no accumulation of toxins, no fermentation or gas formation, and regular bowel movements.

This has a beneficial effect on the entire body, both on the skin and on the condition of the figure. An optimally functioning intestine is one of the main “building blocks” of the foundation of beauty.

Dietary and balanced nutrition

Just don't confuse the concepts dietary food and fasting, restrictions in the quantity and quality of food. This, when applied to pregnant women, means nothing more than healthy eating, that is, rich in proteins, carbohydrates, vitamins, minerals with a small but sufficient amount of fat and counting calories.

If you have gained a few extra pounds and labor is approaching, you should limit your calories to 2,000 per day. It’s not worth less, as it can have a negative impact on the baby, and he will soon have to work hard getting out into the world.

Juices, fresh fruits and vegetables, herbs, bran bread, and nuts are very necessary. Like the entire spectrum of protein diet. Salt must be limited because it retains water in the tissues, and swelling is not good for anyone. Otherwise, the recommendations are the same as we have already given by trimester.

The term “balance” sometimes alarms moms, but there is nothing scary about it. The tips described above are simply described in one term.

Balance means a competent approach, adherence to optimal proportions of fats, proteins, carbohydrates and other components, daily routine, proper routine meals, drinking enough water and other liquids.

Helping products for pregnant women

There are certain foods that, when consumed during pregnancy, can help a woman avoid many problems. The video talks about three superfoods for pregnant women.

Sample menu

Now let's look at the composition sample menu, which will be useful during pregnancy.

Cereals are very healthy for breakfast: you can take the form of muesli or whole grain bread, wheat sprouts, which give a boost of energy without going overboard on calories. Other options for morning foods: eggs, apple or other fruit, toast, crackers, etc.

For lunch (as well as an afternoon snack), fruits are ideal, both fresh and baked, or in compotes, mousses, jelly, and fruit drinks. Yogurt, milk, cocoa, juice. Nuts are also great for invigorating and improving your mood.

Dinner: boiled chicken, omelet or boiled eggs, legumes, vegetable salad, cheese, crackers, nuts.

It is clear that these are products of choice, and besides, you can add other dishes to the list, just so as not to go beyond the calorie content and “permissibility” in terms of possible harm.

9 months of happiness

I also recommend that all pregnant readers and expectant mothers read the book E.P. Berezovskaya “9 months of happiness”. This is just a whole encyclopedia that contains a lot of useful information.

I am sure this book will become your reference book for at least 9 months, or even longer. It’s not for nothing that the famous doctor Komarovsky recommends it to everyone. I think you know who he is and he needs no introduction :)

Here's what he says:

In terms of the number of questions that arise, pregnancy can only be compared with the first month of motherhood. So many unusual, incomprehensible, ambiguous things. So many fears, myths and prejudices! So much dubious advice, recipes, opinions. And how we lack a reliable, reasonable, knowledgeable friend! A friend who does not intimidate and does not turn pregnancy into a disease! A friend who is always there, always ready to help. A friend who knows what he's talking about! I'm with great pleasure I present and recommend to you the book by Dr. Elena Berezovskaya “A Desk Guide for Pregnant Women.” I know for sure that this book will become a good friend and reliable assistant for thousands of women! Read, learn, consult, smile!

I will give a small fragment of the contents of the book.

This publication describes a lot of issues that concern expectant mothers, if not to say everything. Among other things, you can find information such as how to eat properly and what weight gain should be, what dangerous consequences can cause obesity, what diet is best to follow during pregnancy, the benefits of vitamins, etc.

It is very convenient that all the material is collected in one book. No need to buy many other printed publications. The text itself is not designed as a long “sheet”, but is convenient and readable, quotes are highlighted in color.

The book contains many different necessary and useful tables with indicators of norms and possible deviations. You will always be aware of how your pregnancy is progressing, whether everything is normal, etc.

In general, if you want to have on hand a reference book containing all the answers to questions regarding the course of pregnancy, then this book should be it. You can buy an encyclopedia with postal delivery Here, and receive it in electronic form Here.

Now it's time to say goodbye, dear friends! We really hope you received useful information, and we will definitely continue the conversation about health and moving forward on the next pages of the blog.

Don't forget to update the blog!

Bye-bye everyone,

Ekaterina Kalmykova was with you

What nutritional rules should pregnant women follow? The nutritional rules for pregnant women are very simple and are known to us, as a rule, from childhood, but not everyone follows them. However, now is the time to take into account past mistakes and try to eat more healthily.

Advice 1. A pregnant woman’s diet should not be plentiful; it is better to eat small meals

Expectant mothers are not recommended to eat until they feel completely full, and they certainly shouldn’t eat for two. Basic principle of nutrition expectant mother- This fractional meals: It is advisable to eat more often, but little by little. This will not only allow you to control weight gain, keep the concentration of sugar and cholesterol in the blood at a constant level, and absorb maximum amount vitamins and microelements from food, but will also make it possible not to overload the digestive system.

Why? If the expectant mother eats little and often, the concentration necessary to inhibit the activity of the food center of the brain will accumulate in the blood. nutrients. This means she won’t overeat because she won’t want to eat.

But long breaks between heavy meals lead to a massive simultaneous load on the digestive glands, which will subsequently cause their depletion, and they will not be able to work at full capacity; moreover, in such a situation, the quality of digestive juice may deteriorate and the process of digesting food will be delayed.

Tip 2. During pregnancy you need to follow a diet

In the second half of pregnancy it is better to switch to 5–6 one meal(in smaller portions accordingly). This will reduce the load on the digestive system, food will be digested and absorbed fully, which means that undigested foods will not accumulate in the intestines, leading to increased gas formation, bloating and discomfort of a pregnant woman.

To improve digestion, it is recommended to drink a glass of water before breakfast. room temperature, to which you can add a teaspoon of honey and (or) the juice of half a lemon.

At the same time, it is necessary to properly distribute food throughout the day. Since proteins increase metabolism, excite the nervous system (this is due to the high content of nitrogenous extractive substances in protein-rich foods) and linger longer in the stomach, it is recommended to consume meat, fish and eggs in the first half of the day, and not at night. But for dinner, you can recommend dairy or plant-based dishes.

Why? When the body gets used to a certain diet during pregnancy, it produces food at the usual time for eating. conditioned reflex, and the digestive system secretes gastric and intestinal juices necessary for complete digestion of food.

Starting from 9–10 a.m., the production of digestive juices is activated, so the absence of a full breakfast in the stomach at this time can lead to so-called “hungry” gastritis (the stomach, as they say, “digests itself”). At the same time, it is better to start the day with foods rich in complex carbohydrates, which are slowly digested, do not lead to a rapid release of insulin and do not burden the pancreas, and proteins, that is, with hot porridge, yogurt, muesli with milk, omelet, etc.

After 2 hours, a second breakfast is needed from products that also contain complex carbohydrates and fiber, with the addition of a small portion (about 80–100 g) of a low-fat protein product - buckwheat or oatmeal, salad fresh vegetables in combination with fish or lean meat, boiled, stewed or baked, cottage cheese with dried fruits and honey. This is necessary because a woman’s body must accumulate enough energy to last throughout the day.

Here's the peak of activity digestive system for a pregnant woman is between 1 and 3 p.m. It is at this time that you need to have a full lunch.

Tip 3. Nutrition for a pregnant woman: you need to prepare food in gentle ways

Gentle cooking methods include boiling, stewing, baking and steaming. These methods will ensure maximum safety of all useful substances found in products and will not allow the formation of carcinogens.

It is important to remember that in order to preserve all the beneficial substances during cooking, you should not fill the product with large amounts of water. In addition, it is better to cook with the lid closed, add salt at the end of cooking (stewing, baking), do not cook for too long and not at the maximum temperature. When using a multicooker, it is advisable to set the double boiler (or steaming) and gentle simmering mode (similar to cooking in a Russian oven).

When preparing vegetable dishes, you should follow the “half-cooked” rule so that the vegetables remain crispy, which means that the main water-soluble vitamins (especially vitamin C, folic acid and rutin) and microelements will be as preserved as possible. If you are cooking potatoes, then the most The best way- This is baking in the oven (possibly in foil) in the peel. The fact is that the maximum concentration of potassium, necessary for the normal functioning of the cardiovascular system and the prevention of edema, is concentrated precisely under the peel. When peeled potatoes are boiled, up to 80% of the nutrients go into the broth, which can be used to prepare first courses.

Why? When cooking food in a double boiler and in a multicooker (in the “steamed” mode), the preservation of vitamins and microelements reaches 90%, when cooking for more than 30 minutes - only 20%, and if you cook the product for less than 20 minutes, then it is already preserved up to 40-50 %, depending on the type of vitamin (the most easily destroyed is vitamin C). When cooking in a pressure cooker (under pressure), the cooking time is reduced by 3–5 times, which means that the loss of nutrients is no more than 15%. When stewing and baking, the loss of nutrients, depending on the type of product, can range from only 10 to 30%.

Tip 4. Meals during pregnancy should not occur in the evening hours

It must be remembered that in the evening, and especially at night, digestion and metabolic processes slow down in the body. Therefore, eating a large meal evening time puts an increased burden on the expectant mother's digestive system and can lead to disruption of night sleep.

In this regard, the last meal before bed should be at least 2–2.5 hours before bedtime. In this case, dinner should consist of dairy and vegetable dishes, since food rich in carbohydrates helps to inhibit the nervous system and improves sleep.

Why? Due to the slowdown in metabolic processes and the activity of the digestive system in the evening, the calories received from a late dinner are not burned, but are stored as fat deposits. In addition, in dairy products (which are also protein), unlike meat, the content of nitrogenous extractives, which are the most active pathogens of the nervous system, is insignificant. This means that if you eat meat at night, a pregnant woman may experience insomnia, but milk does not cause such problems. Moreover, if you can't sleep, then everyone knows folk recipe natural sleeping pill - a glass of warm milk with a teaspoon of honey.

What is dry food? This is dry food (such as sandwiches or cookies) eaten with little or no liquid. Agree that quite often, not having the opportunity to eat properly, we “swallow” a sandwich on the run and continue to work or do some urgent things. But such snacks cannot be called healthy and it is better to try to set aside 10-15 minutes to calmly eat the same sandwich, but chew it well and wash it down with tea or some other hot drink.

Why? As a result of dry snacks, food that is poorly prepared for digestion enters the stomach, and the digestion process in a pregnant woman is more stressful, which can lead to various malfunctions gastrointestinal tract. It is also advisable for a pregnant woman to consume hot liquid meals every day. Broth-based soups (vegetable, meat, fish) are rich in extractive substances that stimulate the secretion of digestive juices, which improve food digestion.

Tip 6. Meals for pregnant women should be freshly prepared

During pregnancy, it is recommended to prepare dishes in small portions - for one meal, otherwise during storage and when reheating, beneficial substances are destroyed. In addition, long-term stored food, even in the refrigerator, creates favorable conditions for the proliferation of pathogenic microorganisms and increases the risk of food poisoning.

Freshly prepared food should be stored for no more than 2 hours at room temperature, and in the refrigerator for no more than 24–36 hours, depending on the type of product.

To be fair, it is worth noting that mineral substances are almost not destroyed during heat treatment: they simply pass from the products into the water in which they are boiled. Therefore, it is better not to pour out a decoction (especially vegetable) rich in minerals, but use it as a base for soups.

In addition, when preparing salads, it is better to cut vegetables immediately before eating and immediately season them with oil so that they come into contact with oxygen as little as possible, since this will preserve all water-soluble vitamins as much as possible (they are easily oxidized under the influence of atmospheric oxygen).

If you had to reuse the dish, then you should only reheat the amount that you eat at one time.

Why? When preparing food for one time, the maximum amount of vitamins, minerals and other biologically active substances is guaranteed to be preserved. But when heated and especially when the dish is boiled again, their quantity disappears. In addition, the taste of the products clearly deteriorates.

At the beginning of pregnancy, the amount of free liquid (water, juices, fruit drinks, tea, etc.) in the menu can be 1.2–1.5 liters (not counting liquid foods). But in the second and third trimesters, the daily volume of liquid should not exceed 3 glasses, this does not count the first liquid dishes, as well as water contained in fruits, vegetables, dairy products and other foods rich in water. The total amount of water (in food and free liquid) should be 2–2.5 liters (up to 20 weeks of pregnancy), and from the 21st week it is recommended to gradually reduce this amount, bringing it to 1.5 liters by the 30th week .

To quench your thirst, it is best to drink in small portions, about half a glass. In this case, the water should be at room temperature, then it will not irritate the receptors of the upper respiratory tract (it will not provoke pharyngitis, laryngitis), and will also be able to fully quench thirst.

Why? If you drink water above the recommended amounts, this will increase the load on the kidneys, heart and blood vessels, which can cause edema in a pregnant woman. And if the expectant mother does not consume enough free fluid, the elimination of the final metabolic products of the body is disrupted (that is, waste accumulates), and intestinal function becomes difficult (constipation occurs, feces become dense, which can provoke anal fissures). In addition, with a lack of water, muscle tone decreases and arterial pressure, and also a rapid heartbeat occurs in the mother and fetus.

Which water should you choose?
It is recommended that a pregnant woman drink artesian drinking water, weak green tea, herbal infusion (if there are no contraindications) without sugar, and mineral table drinking water. It is better for expectant mothers to avoid therapeutic and prophylactic mineral water with a salt content of more than 1 g/l, so as not to provoke the occurrence of edema, or to drink it only after consulting a doctor.
By the way, excellent option will quench your thirst drinking water, diluted by half with freshly squeezed natural juice, or adding lemon or mashed berries to the water, as well as homemade sour fruit drinks.
If the expectant mother has any diseases of the gastrointestinal tract, then she should give preference to still water. This is due to the fact that the acid formed from carbon dioxide has an irritating effect on the mucous membrane of the stomach and intestines.
You should not drink tap water, even if you boil it first. Boiling water can protect against bacterial and viral foodborne infections, but does not guarantee protection against chemical contaminants.

Tip 8. A pregnant woman’s diet should not contain prohibited foods

There are certain foods that pregnant women should not eat:

Prohibited Products	Why?
Fatty foods (goose, duck, fatty pork and lamb, etc.)	Such dishes are difficult to digest, require high energy costs, and also load the pancreas and biliary system, which are directly involved in the digestion of fats.
Spicy food (pickled, salted, etc.)	Has an irritating effect on the digestive organs.
Foods that cause gas (peas, cabbage, carbonated drinks, fresh bread and hot pastries)	The flatulence (bloating) that occurs when consuming such products not only leads to intestinal discomfort in the pregnant woman herself, but also puts physical pressure on the fetus.
Raw or semi-raw meat and fish dishes
Dried or salted fish	It contains too much salt, which retains water in the body, which causes swelling, increased blood pressure and contributes to the occurrence of gestosis (a complication of the second half of pregnancy, in which swelling occurs, pressure increases and protein appears in the urine).
Strong tea and coffee, other caffeine-rich drinks (such as sodas and various energy drinks)	Caffeine is a stimulant of the central nervous system, which, in turn, increases the activity of other organs and systems of a pregnant woman. Drinking such drinks can lead to insomnia, nervousness, anxiety, irritability, rapid heartbeat and increased blood pressure.
Canned food	They are rich in purines and uric acid, which place increased stress on the kidneys and liver of the expectant mother.

Everything comes from the mother's blood necessary substances baby. Therefore, a woman in position should. Do you need to eat a lot? How should a woman eat during pregnancy?

The most common question is the amount of food. Many years ago they thought that a pregnant woman should eat for two. And then excess weight accumulates. But today there is so much information about systematic overeating that expectant mothers already eat too little. And malnutrition can also harm the child. What to do?

There should be no more food, but several times better quality

The human body runs on energy. And it is formed due to the “combustion” of food. Calories express the energy available in food. However, all foods have different amounts of calories. In order for the body to perform its functions, it receives calories from food. And to maintain life, he needs a specific minimum of calories.

Metabolism depends on gender, age, and body weight. A woman with light physical work, weighing 60 kg, should receive approximately 2000 kcal per day. Metabolism during pregnancy increases by 25%. As a result, a woman needs 2500 kcal per day in the first half of pregnancy, and 2900 per day in the second half.

Poor nutrition. Its symptoms.

Excess nutrition.
Poor quality of products.
Incorrect ratio of components.
Lack of food.

What can you expect from poor nutrition during pregnancy?

Before and after pregnancy, the baby has reduced resistance to.
Hyperactivity and hyperexcitability.
Encephalopathy.
At birth, the baby is underweight, prematurity.
Poor fetal development.
Reduced blood clotting and postpartum hemorrhage.
Exhaustion of a woman during childbirth, weak labor activity.
Anemia.
Placental abruption may occur.
Failure to carry the pregnancy to term, which will result in abnormal development.
Late toxicosis.

It is very difficult to eat right, but it is necessary for your future baby.

What kind of nutrition can be called correct?

Important components of proper nutrition:

liquid;
minerals;
vitamins;

Fats. The ideal daily norm is approximately 80 grams and 30 grams for vegetables. From animals, the highest grade baked and creamy products are recommended, vegetable - corn, olive, sunflower. Butter substitutes such as lard and margarine are best avoided.

Carbohydrates. In the first half of pregnancy, 350 grams per day and 400 grams in the second. If a woman has reduced physical activity, as a result, the body’s energy consumption is reduced, then it is also necessary to reduce the consumption of carbohydrates.

Carbohydrates should be “good”. They can be obtained from berries, fruits, vegetables, cereals, and black bread made from premium flour. And you don’t need to take “bad” carbohydrates large quantities- confectionery, pasta, white bread, sweets and sugar.

Squirrels are an important “building material”. It’s not just that pregnant women can eat eggs, milk, and meat during Lent. And if you are a vegetarian, then during pregnancy you need to abandon this principle.

In the first half of pregnancy, the ideal protein intake per day is 100 grams and 120 grams in the second. Of these, half are animals.

Every day, women should consume up to 150 grams of fish or lean meat, as well as fermented milk, milk, cottage cheese and cheese. This list of products contains optimal ratios essential amino acids, easily digestible proteins.

Vitamins in the human body guarantee the good functioning of physiological and biochemical processes. And this is very important for pregnant women.

Vitamin D needed for the formation of the baby's skeleton and bones. If there is a deficiency of it, this can lead to the development of anemia.

Vitamin A. With its help, the placenta develops normally. It also protects against bad influence radiation and toxic products. The ideal norm per day is 2.5 mg. Vitamin A comes into the body from beta-carotene. And it is found in fruits and vegetables that are red, orange and yellow color(melon, pumpkin, tomatoes, peaches, apricots) cauliflower, parsley.

Muscle fibers strengthen B vitamins. Such vitamins are needed for the normal functioning of the cardiovascular, digestive and nervous systems. Rich in vitamin B are peas, flour, brown rice, brewer's yeast. Among animal products, it is found in the heart, kidneys and liver.

Vitamin C stimulates and strengthens the immune system. The daily norm is on average 150 mg. This vitamin can be obtained from the following foods: onions, bell peppers, kiwi, black currants, citrus fruits and rose hips.

Vitamin E is very necessary for a woman during pregnancy. With its help, the reproductive system functions normally and the fetus develops. The daily requirement becomes 20 mg. Nuts, legumes, cereals, eggs, liver - that's it. To fully assimilate it, it is better to use it with vegetable oil or sour cream.

In order for the fetal nervous system to develop normally, it is necessary folic acid. Its source is greens.

Microelements are also very necessary for the fetus. These are iron, sodium, potassium, magnesium, phosphorus,.

Magnesium, phosphorus and calcium are " building materials"for the cartilage and bones of the baby. Calcium deficiency has a very bad effect on a woman, or rather on her teeth, and can lead to caries.

Calcium can be obtained from milk, green vegetables, and cheese.

There is a lot of magnesium in vegetables, nuts, cereals, watermelons; phosphorus - in unrefined grains, eggs, meat, fish.

Sodium and magnesium are needed for regulation water balance body. The main sources of potassium are mushrooms, nuts, peas, spinach and raisins. And sodium is table salt.

Iron. If there is not enough of it, the level of hemoglobin in the blood decreases. And this will cause the development of hypoxia in the fetus. You need to consume iron per day - about 20 mg. Its sources are fruits, greens, liver and yolks.

The need for microelements and vitamins during pregnancy is very necessary. Indeed, in this situation there is often a shortage of them. Therefore, doctors recommend taking complex multivitamin preparations.

The body also needs fluid. 2.5 liters are required per day. Half of it is contained in consumed foods. Therefore, you need to drink one liter of free fluid. If you are prone to swelling, then the liquid should be limited to 800 milliliters. Recommended drinks - canteen mineral water, milk, jelly, compotes and juices. Weak tea and coffee (in small quantities) are also fashionable.

You need to pay attention!

Gloria LeMay is a famous Canadian midwife. She gives a woman who was afraid of gaining weight one doctor’s advice: “As for weight, don’t worry. If you eat natural products, then excess weight will not be observed. Potatoes should be in their jackets, grains should be prepared by you personally, vegetables should be raw and clean, sweets – melon, peach.” If the product is refined, it is poorly processed. Therefore, it is better not to use such a product. Gloria also recommends using gray sea salt, because it contains many trace elements.

Table of harmful food additives, which are dangerous not only for the pregnant woman’s body!

Dangerous foods for pregnant women

Seafood are a source of iron and protein, and omega 3, which is present in fish, stimulates brain development and has a good effect on baby growth. To prevent harmful viruses or bacteria from entering your body from foods, do not eat raw fish, shellfish, oysters, or sushi. Also avoid smoked seafood.

Game and meat. During pregnancy, blood circulation and metabolism change. And this can be the cause of bacterial food poisoning. And the body’s reaction will be painful. This situation does not happen often, but poisoning can affect the child’s body.

Before serving game and meat, cook it thoroughly to prevent foodborne illnesses.

For nine months, forget about homemade and raw smoked sausages. Unwanted bacteria can enter the body. And they die at a temperature of at least 80 degrees.

Don't use street meats and hot dogs. This is the source of such a well-known disease as listeriosis.

Dairy products. These include cottage cheese, mozzarella cheese and low-fat. But a product that contains unpasteurized milk is strictly prohibited during pregnancy. This may be the cause of foodborne illness.

Do not eat cheeses made from unpasteurized milk: Camembert, Feta, Brie.

Caffeine. During pregnancy, you can drink two cups of coffee. But this does not mean that caffeine is safe and healthy.

It can penetrate the placenta and affect breathing patterns and. You should not abuse caffeine, because the baby will have reduced weight.

Herbal teas. During pregnancy, you should drink such drinks with caution. Before use, be sure to consult your doctor. After all, raspberry leaves and mint in large quantities can cause contractions and miscarriage.

Eat right and always be healthy!

During pregnancy, a woman should be especially attentive to her diet, because the vitamins that are absorbed by the body contribute to full development fetus

Very often, women, when thinking about their diet, use known method menu planning – nutrition during pregnancy by week. Table such nutrition contains all the important data about the diet necessary products.

Drawing up a table definitely simplifies the process of distributing products and maintaining the desired diet. You need to understand that nutrition should be balanced, rich in a full range of nutrients that will enable the body to receive the necessary boost of energy.

It is important to plan as much as possible balanced diet, containing those components that will be most useful for the mother and her unborn child. Before planning your diet, you should be aware of the general mandatory rules:

fractional five meals a day;
exclude fried foods and smoked foods from the menu;
avoid overeating;
eat fruit or dairy products before bed;
include stewed vegetables and steamed dishes in your diet.

Girls should be attentive to the consumption of products, because they can either give the child the maximum amount of vitamins or harm him with the vitamins they contain. harmful substances or allergens.

Therefore, before thinking about nutrition during pregnancy week by week in the form of a table, you need to understand the peculiarities of food consumption in the first, second and third trimesters. After familiarization, you can begin planning a harmless diet for the period of gestation.

During pregnancy, you need to avoid fried and smoked foods, and eat fruits, vegetables (stewed or steamed), and dairy products

Nutrition during pregnancy by week. Table

weeks	Features of development	Diet
1-3 weeks	In the first stages, the baby’s health begins to develop. Gynecologists say that sufficient folic acid content is of great importance.	Folic acid is found in a variety of foods: salads, greens and grain products. You also need to eat vegetables and yellow fruits.
3-4 weeks	The development of the placenta, the natural membrane, is observed. For development, you should use foods rich in minerals, in particular calcium.	Vegetables, dairy products, broccoli, and fruit juices contain a lot of calcium. To get manganese, women need to include pork, eggs, oatmeal and bananas in their menu.
5 week	Manifestation of morning toxicosis.	The menu should be changed: replace meat with beans, eat more nuts, as well as apricots and carrots.
week 6	U intensification of toxicosis.	It is better to eat crackers or crackers in the morning. Increase the amount of liquid (at least 8 glasses).
7-10 weeks	Intestinal dysfunction is observed. Toxicosis.	Eliminate carbonated drinks, include kefir and prunes in the menu. Eat foods with fiber - brown rice, whole grain cereals.
11-12 weeks	End of the first trimester.	During this period, you should listen to the needs of your body and eat the food you want, because this is what your unborn baby needs.
13-16 weeks	Beginning of the second semester.	Increase protein foods and daily norm calorie content no more than 3000 kcal.
16-24 weeks	The baby's hearing and vision develops.	Eating foods with beta-carotene (vitamin A). It is better to include cabbage and carrots in the menu.
24-28 weeks	Growth of the uterus, the appearance of heartburn.	Pregnant women should eat smaller meals and avoid soda and caffeinated drinks. You need to eat in small portions.
29-34 weeks	Growth and strengthening of bones.	For better growth skeletal system, as well as proper operation brain, the baby needs a lot of calcium and iron. The menu at this time should include nuts, fish (must be fatty), meat.
35-40 weeks	Preparing for childbirth.	For successful childbirth, you need to supply the body with the necessary energy, for this you need carbohydrates. Porridge is the basis of the menu.

Meals during pregnancy should be divided into five meals a day

Nutrition during pregnancy by week (Table) will help you create your diet as best as possible, promoting proper development and preparing the expectant mother’s body for the stress of childbirth and the first time after it.