Nutrition during pregnancy menu. Proper nutrition during pregnancy. Proper nutrition for a pregnant woman by trimester - diet and menu

Being in an interesting situation, women think about the correctness of their nutrition. Food entering the mother's body has both positive and negative effects on the health and development of the baby. Nutrition during pregnancy should be as varied as possible. You don’t need to go on a strict diet, just follow small recommendations for adjusting your diet.

The importance of proper nutrition

Vitamins, minerals and other nutrients must be balanced throughout the entire period of pregnancy. Because proper nutrition during pregnancy provides:

1. normal functioning of the maternal body;
2. complete nutrition of the embryo, satisfying its needs;
3. growth and formation of the placenta;
4. swelling of the mammary glands;
5. long and sufficient lactation.

Also during pregnancy, the child develops mental and physical abilities. If there is a nutritional deficiency of certain substances, deviations are possible:

• the birth of a child with anomalies and developmental defects;
• decreased viability of the newborn;
• weak immunological protection;
• reduced intelligence;
• impaired concentration and attention;
• early manifestation of hereditary diseases;
• decreased life expectancy.

First trimester

Nutrition in early pregnancy does not require drastic adjustments. There is no need to urgently change your lifestyle and taste habits. It is enough to carefully monitor the quality of products and observe a few points:

1. Taking folic acid. Vitamin B9 is especially important in the first trimester of pregnancy, it is necessary for the growth and development of organs and tissues, and affects the formation of the nervous system. The main sources are: legumes, cabbage, beets, soybeans, cheese, carrots and others;
2. You shouldn't eat for two. The baby's energy needs are not so high, and overeating high-calorie foods will lead to excess weight;
3. Eating a cracker or biscuits and a glass of still water on an empty stomach will help get rid of morning sickness during pregnancy. During pregnancy, give preference to baked, boiled and steamed foods. When vomiting, the body loses minerals, so you should not completely give up salty foods.

Adequate nutrition in the first trimester of pregnancy is fundamental for the prevention of miscarriages. Nutrients reduce the risk of stillbirth and the causes of deformities.

Second trimester

During this period, the fetus begins to grow rapidly. Functional activity formed organs reached. The daily requirement increases to 2500 kcal. A pregnant woman's body begins to work harder, so there is a high risk of heartburn and constipation. To get rid of these problems, a pregnant woman’s diet in the second trimester should be enriched with the following elements:

• Calcium and vitamin D. They are fundamental in the formation of bone, muscle and nerve tissue. Deficiency, on the contrary, will lead to fetal growth retardation. Dairy products, eggs, and sea fish liver should be included in your diet.

Digestive disorders are caused by foods that are difficult for the body to digest: bread, semolina, cocoa, fast food, soda, as well as fried and spicy foods. These foods should be avoided completely;

• Iron. A decrease in hemoglobin levels is interpreted in medicine as anemia. It occurs due to a lack of iron in the blood. For prevention and treatment, it is worth adding meat products, eggs and vegetables to your diet. For the best absorption of iron into the blood, it is recommended to combine products with berries and fruits rich in vitamin C (rose hips, cranberries, currants). Read more about anemia during pregnancy >>>;
• Cellulose. The constantly growing uterus of a pregnant woman and decreased intestinal motility provoke the appearance of constipation. Fresh vegetables and fruits rich in fiber should form the basis of your daily diet.

Read more:

• Fruits during pregnancy >>>
• Vegetables during pregnancy >>>

Third trimester

It's time for the expectant mother to reduce her caloric intake. Intensive growth of the fetus is replaced by a decent weight gain. To ensure proper nutrition for a pregnant woman in the third trimester, the basic recommendations above should be followed.

You can reduce the energy value of food by limiting the consumption of simple carbohydrates and animal fats. To prevent edema, pregnant women spend fasting days, but not more than twice a week. The basis of nutrition is apples, kefir and cottage cheese. Having cleansed, the body is restored and toned.

Approximate diet

The diet of a pregnant woman should be complete and varied. As an example, you can create a menu like this:

First breakfast (7:30):

• eggs;
• fermented milk drink;
• fresh fruits.

Second breakfast (9:30):

• vegetable salad with olive oil;
• milk (tea with milk);
• a cheese sandwich;
• fruits.

Lunch (13:00):

• vegetable salad;
• lean soup with sour cream;
• boiled meat (poultry, fish) with vegetables;
• fruit juice (freshly squeezed juice diluted with water 1:1).

Afternoon snack (16:00):

• cottage cheese casserole;
• milk or yogurt;
• fresh fruits (berries).

first dinner (18:30):

• oatmeal or buckwheat porridge with milk;
• fresh fruits.

Second dinner (20:30):

• salad without mayonnaise;
• sandwich with boiled sausage;
• kefir;
• green apple;
• rosehip drink or herbal tea.

Eat a varied and healthy diet and everything will be fine for you and your baby!

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 weight during pregnancy. excess weight. It's not only aesthetic defect, but also a risk factor contributing to the development of various diseases.

Losing weight in an “interesting situation” is a risky business, but in some cases it cannot be avoided. 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;
• propensity to acquire extra pounds in 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.

Providing the body of the expectant mother and fetus with all the necessary substances is 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:

1. 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).
2. Carbohydrates are the main source of energy. They affect the speed of metabolic processes and increase the level of internal glucose. 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.
3. Fats are one of the essential components food, "gold reserve" energy resources. Their contribution to the organization of balanced nutrition is significant. Daily norm – 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.
4. 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.
5. Fiber is essential for the normal functioning of the intestines. Special meaning its presence in the diet becomes 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 not only water - herbal tea is allowed. 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 baked goods made from shortbread and yeast dough, cakes with fatty oil creams, it is appropriate to avoid sweet carbonated drinks.

Women who were overweight before pregnancy should opt for lean meats and low-fat dairy products. It is appropriate to replace “simple” carbohydrates contained 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 must be prepared in safe ways. The most acceptable is for a couple. It’s good if you have a special device that allows 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 each meal, a pregnant woman needs to drink a glass of 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 amount does not mean good and is absolutely not necessary for the normal course of pregnancy.

If a woman in an “interesting situation” is prescribed 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.
• For an afternoon snack: a glass of juice and a couple of 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:

1. 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.
2. Citrus diets, the menu of which is based on the consumption of tangerines, grapefruit, oranges and their juice, develop the likelihood allergic reactions in a newborn. The chocolate regime, which involves the consumption of chocolate, coffee and cocoa derivatives, works on the same principle.
3. Regimes based on legumes (soybeans, beans, peas) help increase protein in the body. Its breakdown products sometimes cause toxic reactions. Protein diets work similarly, on which it is permissible only medical indications and under the watchful supervision of doctors.
4. A diet based on blood-thinning berries (currants, wild strawberries, strawberries, viburnum, raspberries) can harm the fetus and even cause bleeding.
5. 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 (determined 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

1. Proper nutrition important for the birth of a healthy baby.
2. A special regime helps maintain the endurance of the expectant mother.
3. A special diet helps in the fight against a number of diseases.
4. 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 – some 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 – steamed chicken cutlet and mashed potatoes.
• 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 the period of active growth of the fetus, a woman’s 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 a high amount of protein. Indicated for pregnant women with rapid weight gain, as it helps control their gain and reduce excess weight. It is important for the expectant mother 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– 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:

1. No strict dietary restrictions.
2. Improved metabolism.
3. Burning fat reserves.
4. Strengthening the uterus and placenta.
5. Sufficient saturation.

Sample menu

It is recommended to prepare a 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 into the body, necessary for a woman and the baby. The diet is suitable for minor weight correction of a pregnant woman.

Salt-free

To feel normal, 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 from premium flour.

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 added vegetable oil, stewed potatoes, a piece of boiled beef, tea.
• Before bed: kefir.

A decrease in hemoglobin (anemia) during pregnancy can be caused by 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 an 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 pectins. 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

1. 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.
2. Toxicosis imposes a ban on fatty, high-calorie foods. Products should be easily digestible, without requiring significant effort from the digestive tract.
3. 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.
4. 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, carrot, cauliflower, zucchini, broccoli, beets, eggplants, 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 with 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

1. Dietary restrictions are permissible only after the 28th week of pregnancy.
2. The stomach needs rest once a week or ten days.
3. To avoid vitamin deficiency and useful substances It is recommended to combine different unloading options.
4. Unloading should occur on the same day of the week.
5. Chewing food should be thorough and slow.
6. The daily portion of food should be divided into several doses (5-6).
7. It is important to eat at clearly defined time intervals, which will help avoid feelings of hunger.
8. You need to consume at least 2 liters of water per day.
9. 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 for the day:

1. Meat and vegetables: 400 g lean meat, 800 g fresh vegetables. Before going to bed, you can drink a glass of low-fat kefir.
2. Seafood and vegetables: boiled seafood in the amount of 0.5 kg, stewed vegetables in the amount of 800 g. Unsweetened tea is allowed.
3. Potatoes: 1 kg of boiled potatoes and several glasses of low-fat kefir.
4. Yogurt and fruits: 1.5 kg of domestic fruits, low-calorie yogurt (300 g).
5. 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 provide complete rest digestive system. The energy value of the diet is low, so mono-unloading can be repeated only after 10 days and only after consulting a doctor.

1. 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.
2. 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.
3. 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.

1. It is best to have low-fat yogurt, boiled eggs or a serving of milk oatmeal for breakfast.
2. 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.
3. 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

1. Chop the cabbage, peel and chop the potatoes, cut the remaining vegetables into cubes (onion into half rings), finely chop the greens.
2. Place carrots, onions, and celery root in a frying pan with oil, add water, and simmer for 15 minutes.
3. Add cabbage and potatoes to the pan and continue to simmer.
4. Place the prepared vegetables in a saucepan, pour boiling water over them and add salt. Cook for no more than five minutes after boiling.
5. 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

1. Wash the potatoes, peel them, cut them into slices. Boil until done. Drain the water and wipe the potatoes.
2. Grind the cottage cheese, combine with potatoes, add egg and butter. Mix.
3. 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

1. Boil the beets (one hour), immerse them in cold water for half an hour, then peel and grate.
2. Remove liquid from peas.
3. 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

1. Place the seaweed in cold water until completely defrosted. Slice thinly. Boil in lightly salted water for about 15 minutes. Cool.
2. Chop the white cabbage, chop the cucumbers into strips, chop the onion.
3. 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

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

Sports to keep fit

It has been proven that children of mothers who exercised during pregnancy develop faster. Useful physical activity and 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 is a great opportunity to keep your body in good shape.

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

Pilates

If you can find an experienced trainer, Pilates will be the best preparation for 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!

Pregnancy is a wonderful, but at the same time difficult and responsible period in the life of a future mother. From the moment of conception, she needs to reconsider her lifestyle, eliminate unfavorable factors, follow the daily routine of a pregnant woman, and review her diet. All these factors directly affect the development of the baby.

Nutrition during pregnancy: reviewing the diet

One of the main factors influencing the health of the mother and the unborn baby is a balanced diet. In the first trimester, it is recommended to eat 4-5 times a day with a daily intake of at least 2000 kcal. The composition must contain proteins of at least 120 g, carbohydrates up to 350 g, and fats of 75 g. Attention should be paid to animal proteins: meat, poultry and fish. From the first months of pregnancy, you need to include in your diet a sufficient amount of calcium, which is found in fermented milk products.

It is necessary to avoid useless carbohydrates that lead to weight gain. A large number of them are found in bread, baked goods, and confectionery products. Proper carbohydrates can be obtained from cereals, vegetables and fruits.

An important element in nutrition is iron, which transports oxygen to the tissues of the mother and fetus.

Its greatest amount is contained in:

• Nuts;
• Spinach;
• Meat;
• Currants.

In the second trimester, you need to increase your food intake up to 6-7 times, but reduce the portion size. Snacks include fresh vegetables, fruits and dairy products.

Balanced nutrition for a pregnant woman: food intake reminder

In addition to a balanced diet, it is necessary to take folic acid, which affects the development of fetal organs and the central nervous system. Rice, oranges, grapes, broccoli, and spinach are rich in it. You can additionally take medications.

Nutrition reminder during pregnancy:

1. Eating small meals frequently.
2. Between meals, a light snack of vegetables or fruit is allowed.
3. Liquid intake should be up to 2 liters in the first 12 weeks of pregnancy, then the volume is slightly reduced. Preference should be given to clean water, compotes and fruit drinks. Avoid drinking highly carbonated and sugary drinks. Cranberry and currant juice are especially useful, which will relieve swelling and have a gentle effect on the genitourinary system.
4. Boil, bake or steam dishes.
5. Include in your diet as many green vegetables and fruits growing in the region as possible.
6. In the second half of pregnancy, it is necessary to exclude spicy, salty and fried foods, due to the increased load on the liver, kidneys and stomach.

A balanced diet will allow you to gain weight smoothly and provide the baby and mother with all the necessary vitamins. It should be remembered that weight gain by the end of pregnancy should not exceed 10-12 kg. Excess weight means the birth of a large baby, and as a result, complications during childbirth.

What should be the daily routine of a pregnant woman?

A woman expecting a child must follow a certain daily routine. Sound sleep, timely meals, walks fresh air and small physical exercise– the key to the health of the child and the excellent well-being of the mother.

1. Healthy sleep. A woman in this position needs a little more time to recuperate. Optimal would be 9-11 hours of night rest and an hour of daytime rest. It is recommended to wake up at 7-9 am, depending on biological rhythms and availability of work. You should fall asleep no later than 11 pm.
2. Physical exercise. After sleep, you need to warm up slightly, activating physiological processes and increasing blood circulation. Repeat in the afternoon special exercises for pregnant.
3. Water procedures. A cool shower will help you wake up and invigorate. It is recommended to bathe 2 times a day, in the morning and before bed. A hot bath and a visit to the sauna will have to be postponed for a while, as this can cause a miscarriage.
4. Nutrition. It is advisable to eat food by the hour, in small portions 5-7 times a day. Breakfast is very important for pregnant women. To avoid nausea, you need to eat 30 to 50 minutes after sleep.
5. Staying outdoors. During pregnancy, the need for oxygen increases by 30%, so it is necessary to take 2-3 hour walks daily. If a woman goes to work, the best option It will be a 20-40 minute leisurely walk to your place of work and an evening promenade after a working day.

Non-compliance with the daily routine, erratic eating, lack of sleep and limited access to oxygen worsen the well-being of the expectant mother and can lead to fetal gestosis.

Does a pregnant woman need to change her lifestyle?

A pregnant woman should not only adhere to her daily routine, but also change her usual lifestyle.

It is necessary to give up everything bad habits. Alcohol and nicotine negatively affect the development of the embryo, especially early stages pregnancy.

Working women should avoid standing or sitting for long periods of time. You should change positions more often and take a 10-minute break. From 4 months, the expectant mother should eliminate night shifts and heavy physical labor. By law, the employer is obliged to transfer the woman to an easier job. The work schedule should be no more than 30 hours per week. If the work involves light work and is not associated with psychological stress, a pregnant woman can continue to work until childbirth.

During the period of bearing a child, it is necessary to refrain from air travel; it is better to use ground transport.

Physical activity is necessary for expectant mothers. You just need to limit the intensity and duration of classes. However, not all sports are suitable for pregnant women.

Need to exclude:

• Lifting weights: barbells, dumbbells;
• Cycling, horse riding and alpine skiing. These loads can cause miscarriage.
• Any types of martial arts;
• Intensive training on simulators.

Moderate physical activity is allowed. Swimming, Pilates, yoga, and dancing are best.

Necessary rules or reminder for pregnant women

Pregnancy is new stage in a woman’s life, which must be approached with full responsibility. The good health of the expectant mother will have a positive effect on the development of the fetus.

Memo for pregnant women:

• It is necessary to give up bad habits;
• Diversify your diet with natural products;
• Follow your meal schedule and daily routine;
• Take care of your own hygiene;
• Avoid heavy physical activity and stressful situations;
• Facilitate working conditions;
• Take advantage of every opportunity to be in the fresh air;
• Provide the body with adequate sleep at least 10 hours a day;
• Avoid medicines except folic acid up to 4 mg per day;
• During the period of influenza exacerbation, do not stay in crowded places;
• Do light physical activity.

A woman needs to register with a gynecologist in the early stages of pregnancy and undergo all tests in a timely manner. In the period from 12 to 13 weeks, the first screening is done, which will determine the location of organs, fetal length, head circumference and measure the thickness of the cervical fold. All parameters allow you to get a picture of the child’s development.

Correct daily routine for a pregnant woman (video)

A pregnant woman needs to create safe comfort and coziness, lead healthy image life and prepare for the arrival of the baby.

A balanced diet during pregnancy is very important for a woman. Because everything that she receives during meals - calcium, protein, iron, fats, many other essential nutrients is needed for the fetus to develop and grow properly. That is why it is necessary to pay attention to nutrition and obtaining useful substances during pregnancy. Special attention. Nutrition is equally important when planning pregnancy.

Plant-based diet alcoholic drinks calcium
Nutrition Dieting Nutrition
Vegetable puree During lactation Prevention

Previously, it was considered natural that, if necessary, the baby himself would take what he needed for development. But recently they found out that if a woman eats incorrectly, irregularly, then her body turns on the self-preservation mechanism and the fetus is deprived of many nutrients. Therefore, proper nutrition during pregnancy is a necessary measure.

What to focus on?

The main problems of pregnancy are toxicosis, constipation, intestinal upset, and heartburn.

There should be a varied diet

1. In order to cope with toxicosis and heartburn, eating according to the “pieces” principle is suitable, this means that you need to eat often, but little by little. Try to drink more pure water (not carbonated). Add fiber-rich foods, grains, bananas, cereals, bran, rice, etc. to your diet.
2. When intestinal function becomes difficult, this is usually explained by the fact that the uterus enlarges and begins to put pressure on the rectum. Therefore, during pregnancy, the intestines may not always function as usual. With such problems, you need to properly balance your diet. This can be done with the help of products that contain dietary fiber - cereals, wholemeal bread, fruits, berries, vegetables.

Nutrition in the early stages of pregnancy should not consist of dense and liquid foods - the first and second cannot be taken at once, drink between meals (milk, compote, soups). Proper nutrition during pregnancy will help avoid problems.

In the 2nd trimester of pregnancy, it is worth adding a dairy-vegetable diet to your diet. Meat and fish should be in the diet no more than four to five days a week. It is better to bake them and eat them, adding vegetables and herbs. Vegetables, fruits, berries - it is preferable to take all this raw.

More fish and vegetables

And already in the last trimester, when the liver and kidneys begin to work with a vengeance, choose a diet that is based on light vegetarian soups and salads.

What to exclude from the diet?

As you know, seafood is an excellent source of proteins and other healthy fatty acids. They have a wonderful effect on the development of the baby's brain.

The fish should be well fried and cleaned. You should not eat raw fish, shellfish, or oysters during pregnancy. It may contain pathogenic and pathogenic microorganisms.

You should not eat poorly cooked meat, poultry, or eggs. During pregnancy, the body is susceptible to bacterial food poisoning. Avoid:

• canned foods;
• pates;
• unpasteurized products, juices, milk;
• raw eggs;
• caffeine (blood circulation is impaired, useful substances are poorly absorbed);
• tea, chocolate;
• sausages, sausage products;
• smoked products;
• fried, fatty foods;
• alcohol.

It is prohibited to consume alcoholic beverages

Necessary substances during pregnancy.

Get your daily calcium intake

At the very beginning, in the first trimester of pregnancy, there is no need to suddenly change your usual diet to what is necessary. So basically eat what you want. But gradually add healthy foods to your diet that contain what is necessary for the child’s development.

You shouldn’t torture yourself and force yourself to eat what you don’t want. Consult your gynecologist and together create an approximate diet so that it is tasty and healthy.

Approximate nutrition during pregnancy by week.

Also find out why there is Attention!

The information published on the website is for informational purposes only and is intended for informational purposes only. Site visitors should not use them as medical advice! The site editors do not recommend self-medication. Determining the diagnosis and choosing a treatment method remains the exclusive prerogative of your attending physician! Remember that only complete diagnosis and therapy under the supervision of a doctor will help you completely get rid of the disease!

The idea that pregnant women first need to restructure their diet has firmly entered the consciousness of every woman, especially mothers and mothers-in-law: there are now two of you, you need to eat for two. The first thing I want to start discussing the topic of “menu for pregnant women” is a strict and categorical statement: no need to eat for two.

And in general, changing a woman’s diet during pregnancy is an important matter, but it must be done, like everything else during this period, with caution. In fact, if a woman has previously adhered to the principles of a healthy diet, then she will not have to seriously change her diet.

Separately, I would like to say about those women who, before pregnancy, were actively involved in their figure: they went to fitness, went on a diet, and took various dietary supplements. They will need to turn to a nutritionist to draw up a menu for pregnant women, since it is simply impossible to predict the reaction of the body, accustomed to stress and dietary restrictions, to a sudden change in diet.

When creating a sample menu for a pregnant woman, you need to take it into account calorie content, as well as the content of proteins, fats and carbohydrates. The relationship between these three components and in usual time is the basis of proper nutrition, but during pregnancy you cannot turn a blind eye to it.

Squirrels, as is known, are the main material for the construction of cells, tissues and organs. Therefore, they are especially necessary during pregnancy: it is from proteins that the baby’s body will be “built.”

Carbohydrates- this is the main source of human energy, and without them any activity is simply unthinkable. A lack of carbohydrates leads to increased fatigue. In addition, it is carbohydrates that give a person a feeling of fullness.

Fats They are also used as a source of energy; in addition, they promote the absorption of certain vitamins and microelements. Fats are the most high-calorie component of food, so they must be consumed with caution.

The menu for a pregnant woman should consist of 30% fats, 20% proteins and 50% carbohydrates. Separately, you need to remember that carbohydrates can be simple (sugars) and complex. Simple carbohydrates are very quickly broken down into components, including glucose, which immediately enters the blood. Moreover, during pregnancy, sugars are broken down faster than usual, which provokes sudden changes in blood glucose levels.

An increase in glucose levels in turn provokes the release of insulin, which is produced in the pancreas. Frequent and sudden surges in glucose seriously increase the load on the pancreas.

Please note that everything said above applies to both the mother and her unborn child. As a result of such stress, the expectant mother may develop, and the baby may become overweight. Both will seriously complicate the process of delivery. Diabetes, in most cases, goes away after childbirth, but complications caused by it can remain with you forever.

Thus, it is necessary to avoid sweets and flour - the main source of sugars - almost completely. Their place should be taken by whole grain cereals and vegetables. The calorie content of pregnant women's diet and their menu should be 2000-2500 kcal.

Nutritional features of a pregnant woman

What rules must be followed when creating a menu for a pregnant woman? Almost all of them, as already mentioned, are comparable to those that we know from a balanced diet.

First of all, you should adhere to the principle of fractional meals: that is, eat not the standard 3 times a day, as we were taught before, but at least 5-6 times a day. Of course, the portions should be smaller than in the case of three meals a day. This approach will eliminate the feeling of hunger, which means gaining excess weight.

All vegetables are better to eat fresh. Heat treatment, of course, is not excluded, but in this case most of the beneficial substances are lost. You should also be aware that freshly prepared food is always healthier and tastier than food that has been in the refrigerator and reheated.

The last rule is difficult to implement given the modern rhythm of life: a woman can hardly prepare fresh food for herself while at work. But at least on weekends and holidays, it makes sense to allow yourself to eat fresh food.

For pregnant women, more than for anyone else, the need to eat with feeling, sense and order, and not on the go, as is now customary, is relevant. Food must be thoroughly chewed.

What should a pregnant woman eat? First of all, vegetables and fruits, almost any kind. Salads, slices, stewed vegetables, vegetable soups - all this will be appropriate in your “pregnant menu”.

You can’t give up animal food either. They are simply vital for the unborn child. animal squirrels. So meat, fish, and dairy products should also be present in your diet. Of course, they shouldn't be too greasy.

Of course, you can’t do without a variety of cereals. Especially those made from whole grains. They are unusually rich in carbohydrates and microelements. Unfortunately, they take much longer to cook than flakes or crushed porridges. To speed up the cooking process, you can soak the grains overnight before cooking.

Fasting days for pregnant women

The menu for pregnant women with excess weight and those who gain it during pregnancy is a separate topic. In the generally accepted sense, you cannot lose weight or go on diets during pregnancy. But I want to stay in shape, and being overweight won’t be a plus for pregnancy. How can you solve this problem without harming your health and the health of your baby?

The ideal option would be to introduce fasting days for pregnant women into your diet. The menu on such days, of course, is not very varied and nutritious, but it does not cause harm to the health of the mother and baby. Of course, if they are carried out wisely and without excesses.

Experts recommend conducting such fasting days once every 10 days. Please note that fasting days also have contraindications. Therefore, you should definitely consult with your doctor about whether you need to perform “unloading” and how useful it will be.

There are three various options fasting days for pregnant women:

• kefir – 1.5 liters of kefir per day;
• apple – 1.5 apples per day;
• cottage cheese – 600 low-fat cottage cheese and tea without sugar: 2 glasses.

Absolutely no!

It's time to talk about what pregnant women should absolutely not eat. When planning your diet during pregnancy, keep in mind that the daily menu should be completely free of coffee, chocolate, smoked foods, fatty foods, pickles, and so on. Ideally, a woman’s diet should not contain food containing chemical preservatives and dyes, flavor enhancers, and the like. The latter, unfortunately, is difficult to achieve, but it is still worth striving for.

Is under the strictest prohibition alcohol. And not only because of the harmful effects of directly containing alcohol. Wine increases blood pressure, and beer increases the load on the kidneys.

It is worth talking separately about allergens. These traditionally include chocolate, citrus fruits, strawberries, nuts, seafood, and various exotic products. These foods should be avoided by all pregnant women. If a woman or her relatives have an identified allergy, then those allergens that cause a reaction in them should also be avoided.

Reading such lists, women often become despondent: it turns out that pregnant women are not allowed to do anything. But, firstly, this is not at all true, women can do very, very much, all of this is listed above. And secondly, remember one little trick: everything listed above, except, perhaps, alcohol, should absolutely not be consumed systematically, and a one-time use of any product simply physically cannot have a detrimental effect on the development of the fetus. So sometimes, rarely and very little, but you can still afford your favorite dish.

It also happens that a pregnant woman, especially in the early stages, is drawn to various strange dishes, including those that are not recommended. So the question arises: what to do?

It makes sense to listen to the wishes of your body, but they are not always fulfilled literally. It’s better to think about why a woman is drawn to this particular product. As an example, we can understand the craving for pickled cucumbers, since it has long been included in all the jokes. Salt retains water in the body, so maybe that’s what your body needs?

How to prepare food for pregnant women?

The menu and nutrition for pregnant women should not only consist of the right products, but also properly prepared. It is best to steam food or bake it in the oven. These two cooking methods ensure preservation the largest number useful substances.

In second place is cooking and stewing. This is a more aggressive treatment, but still quite acceptable for pregnant women. Moreover, both methods allow you to prepare a lot of delicious dishes.

Subject to certain rules, a pregnant woman can afford to consume and fried foods. In order to preserve as many useful substances as possible, and at the same time not receive harmful ones, it is necessary to follow certain rules. In particular, the products need to be cut as finely as possible and fried quickly - for 3-4 minutes.

Example of a daily menu for pregnant women

If you wish, you can create a menu for pregnant women for a week or for every day. This is relevant if you doubt that you can immediately get used to the new diet. But, as a rule, this is only necessary for the first month, maximum two. Then the woman will probably get used to the menu for pregnant women.

But it makes sense to separate the menu for a pregnant woman by trimester. After all, on different dates Women need different amounts of nutrients. For example, here is one menu per day for different trimesters. Based on these menus and their explanations, you can create a menu for yourself.

Menu for pregnant women 1st trimester

1. Breakfast: muesli with yoghurt and freshly squeezed pear juice.
2. First snack: salmon sandwich.
3. Lunch: mushroom soup, kaputa salad, herbal tea.
4. Second snack: whole grain bread with cheese.
5. Dinner: carrot salad and vegetable risotto. You can wash everything down with kefir.

In the first trimester, it is very important that a woman receives food a large number of folate and vitamin B6.

Menu for pregnant women 2nd trimester

In the second trimester, it is important for pregnant women to have omega-3 acid, calcium, vitamin D and iron in their diet.

1. Breakfast: oatmeal with milk, apple and cinnamon, chamomile tea.
2. First snack: almonds with prunes.
3. Lunch: lentil soup, seaweed salad, cranberry juice.
4. Second snack: sandwich with herring.
5. Dinner: mushroom omelette and yogurt.

Menu for pregnant women 3rd trimester

Carbohydrates and vitamin K play a special role here.

1. Breakfast: pancakes with cream cheese and sour milk.
2. First snack: cheese sandwich on whole grain bread.
3. Lunch: fish soup, tuna and herb salad, rosehip broth.
4. Second snack: cheesecake.
5. Dinner: fish with rice and fermented baked milk.

Proper nutrition is the basis for the proper development of the fetus, so such important issues must be approached with full responsibility.

I like!