What is useful for early pregnant women. What foods shouldn't be eaten early? Eating early in pregnancy

Reading time: 7 minutes

A woman in a position changes culinary preferences, lifestyle, attitude towards others. The expectant mother deliberately tries to limit herself from everything that can harm her child. This applies to diet, behavior, bad habits. Knowing that it is impossible for pregnant women at an early stage is necessary not only for newly-made parents, but also for relatives who also want to ensure a favorable course of pregnancy.

What is not allowed during pregnancy

There are many myths and facts about this period of a woman's life: some believe that she cannot cut her hair, paint her nails, actively move, etc. You should take a closer look at this. Due to the change in hormonal levels, it is better to refrain from curling and dyeing hair, as a result of which their condition may worsen. If you belong to the category of women who constantly dye their hair, opt for gentle options. The expectant mother is also prohibited from wearing synthetic underwear. During pregnancy, you can not:

• take baths (hot);
• visit the sauna and solarium;
• take medications without consulting a doctor;
• give vaccinations against rubella, tuberculosis, mumps;
• conduct x-rays or fluorography;
• clean the litter box (a cat is a carrier of a disease such as toxoplasmosis).

What can not be eaten by pregnant women

A conscientious woman during pregnancy revises her diet with special care, some even hang a list of prohibited dishes in the kitchen. During this period, food addictions or aversion to certain foods are formed. It may turn out that you are not attracted to healthy food, but more want to eat what is not allowed, therefore it is important to study the list of foods that are dangerous to the health of the developing organism.

	Action on the body	Products
Fatty, fried, peppery, spicy	They affect the liver, kidneys and gallbladder, which are already displaced during pregnancy.	French fries, lard, steak, chili, Korean salads, adjika
	They have a detrimental effect on the entire human body, for example, the carcinogenic additive E211 can contribute to the development of oncological diseases.	Chewing gum, candy, confectionery, chips, croutons, seasoning, sauce
Canned food	Influence the synthesis of proteins, which are the main building blocks of a developing organism	Canned fish
Some seafood		Tuna, mackerel, shark, crab, shrimp, swordfish.
Raw eggs	May cause salmonellosis infection

In the early stages

The development and health of the baby depends on how the first trimester of pregnancy goes, so the expectant mother should carefully approach the issue of her nutrition. It is advisable to give preference only to natural products prepared in compliance with all sanitary standards. At this time, there are no significant changes in the woman's condition, but you still need to limit or exclude the following products:

• Sweets and flour products. They contribute to rapid weight gain, so in the early stages it is important to adjust your diet in order to feel good at the end of pregnancy and not suffer from edema. This category includes all kinds of confectionery and refined sugar, which do not contain vitamins, but are full of carbohydrates.
• Foods that can cause allergies, which can lead to abnormal development of the child or even a miscarriage. These include red vegetables, fruits, citrus fruits, honey.
• Beans, beans, peas can cause increased gas formation, which will result in increased tone.
• Chocolate, being a powerful stimulant, has a detrimental effect on the mental and nervous system of a little man. The measure is important here, a couple of pieces will not hurt anyone, so you are allowed to indulge in such a delicacy once a week.

That it is categorically impossible for pregnant women to eat

The diet of the expectant mother should not harm the developing body. Some dishes can be limited during this important period of life; a single use of them will not lead to negative consequences. However, there are foods that need to be blacklisted for gestation and breastfeeding. Do not eat for pregnant women:

What is better not to drink

If a cup of morning coffee has become a daily ritual for you, you should give up this pleasure for the sake of the health of your unborn child. This drink has an adverse effect: it increases blood pressure, provokes the threat of miscarriage, causes insomnia, removes vitamins and minerals from the body. You also need to remove caffeinated products from your menu, you should not drink energy drinks and cola.

It is permissible for black tea lovers to sometimes consume this drink, which should be weak. The reason for this is the same caffeine that penetrates the placenta and can harm the baby. Soda water must be discarded due to the content of chemicals and dyes.

Any drinks containing alcohol put a strain on the kidneys, which already work in an increased mode during pregnancy. Even if you decide to indulge yourself with a glass of beer, it can negatively affect the intellectual abilities and the formation of the unborn baby, especially in the first trimester. Therefore, drinking alcohol is prohibited. It is also better not to drink kvass at this time. These tips for early pregnancy will help you avoid many unpleasant moments.

What can not be done by pregnant women

During this special period of life, new habits, rules appear and the perception of the surrounding world changes. Sometimes a woman thinks she can turn the world upside down, and sometimes she doesn't even have the strength to brush her teeth. It is important to treat this with condescension and observe a set of measures that will ensure your safety. According to these rules, it is prohibited:

• Perform general cleaning with household chemicals. In extreme cases, you need to protect yourself as much as possible by wearing gloves and airing the room.
• Sit in a motionless position at the computer or work you love. When doing embroidery or any other creative process, do not forget to do active physical 15 minutes.
• Walk in high heels (more than 4 cm). If you do not want varicose veins or flat feet to develop, you cannot.
• Sit cross-legged. In this position, the veins in the popliteal fossa are pinched, and blood circulation in the pelvic organs slows down. The result can be fetal hypoxia.
• Smoke. This leads to poor blood supply to the placenta due to its vasoconstrictor action. There is a chance that the baby will be born prematurely or with low birth weight.
• Forget about parties and discos. The smell of cigarette smoke, alcohol and loud music are not conducive to a healthy pregnancy.
• Put off extreme sports. Adrenaline negatively affects the mental activity of the baby, so you should avoid stress, anxiety and be less nervous. The mom-to-be should provide herself with a calm and positive environment.

In the early stages

It is not recommended to sleep on your stomach during the first trimester. In this position, pressure is exerted on the uterus, which can damage the embryo. It is possible to be in this position on rare occasions, but in no case should it become a habit. However, when the tummy has already noticeably increased, it is advisable to heed the recommendations of doctors and exclude rest on the back. Blood circulation may be impaired due to the fact that the grown belly will put stress on the deep veins.

In the first trimester, the girl's hormonal background changes, the result of which is a change in mood and emotional outbursts. During this period, for some, intimate relationships are a necessity, while for others they are undesirable. According to doctors, a pregnant woman is allowed to have sex, moreover, it also has a positive result, since endorphin is produced. A nice bonus is the training of the pelvic muscles.

However, there are contraindications in cases where the tone of the uterus is increased, there is a risk of miscarriage or the presence of an infection in a partner. It is better to refuse intimate relationships so that there is no termination of pregnancy. In other cases, the expectant mother is allowed to have sex throughout the entire pregnancy, the main thing is to avoid deep penetration, pressure on the abdomen and too long an act.

What movements should not be done during pregnancy

While waiting for a baby, a woman should exclude work that involves lifting heavy objects (more than 3 kg). The permissible weight, in exceptional cases, is 5 kg. It is also contraindicated for pregnant women in the early stages to rearrange furniture in the apartment, to make sharp and impulsive movements. This can lead to premature birth. Do not do repairs and hard physical work. Have someone else paint the walls, knock out carpets, or wash windows.

Video

Proper nutrition of a pregnant woman is the key to a successful delivery, preserving the health of the pregnant woman herself and the birth of a healthy baby. But what to eat during pregnancy, the observing doctor will tell you. You should not always heed the advice of your loved ones, recommending a diet for their own needs.

Nutrition for a pregnant woman

It is very difficult to regulate the diet of a pregnant woman in the first months of the term. In the first trimester, a woman may experience severe toxicosis, which is why she generally has the right to refuse any food. During this period, even some completely non-aggressive smells irritate, not to mention the dishes.

Over time, when toxicosis recedes and appetite returns, another problem arises - rapid weight gain, which is very difficult to fight. Extra pounds provoke a number of serious problems that accompany a woman after childbirth. This is:

• phlebeurysm;
• a tendency to constipation;
• haemorrhoids;
• heart failure;
• renal failure;
• dysfunction of the pancreas;
• tendency to high blood pressure.

The diet, which is approved by the supervising doctor, can lead a woman to complete despondency. The food of a pregnant woman is not too tasty, so as not to "warm up" the appetite and at the same time to saturate the body with useful substances.

From the first trimester, the portion sizes are determined by the doctor. Now, the nutrition of the pregnant woman will vary according to the weeks of the child's development. There are a number of essential products that it is advisable to use for a pregnant woman all the time. The dominant role is played by cottage cheese and iron-containing products.

Healthy food for pregnant women

Before discussing all kinds of dishes for a pregnant woman, you should take into account the general rules for drawing up a diet. Plant foods should make up ⅔ of the food eaten per day. The most important is such a menu in the last stages of pregnancy, at least two to three weeks before childbirth. Vegetables contain a large amount of prostaglandins, which provide elasticity to the tissues of the birth canal.

Vegetable dishes have a beneficial effect on the functioning of the gastrointestinal tract, eliminating constipation and restraining the growth of body fat. Eating vegetable soups and saute, a pregnant woman will not feel a high load on the stomach and pancreas, especially if the dishes are steamed without using a frying pan.

However, no vegetables can replace meat products for either the mother's body or the future baby. It is simply a crime to refuse meat during pregnancy. The growing embryo simply needs protein of animal origin. Every day, up to 100 grams of animal proteins should be included in the diet of a pregnant woman. If on some days a woman wants to do without meat, it should be replaced with fish.

Fruit can be singled out as a separate item. Of course, expectant mothers who had allergic problems even before conception should be extremely careful when choosing fruits in supermarkets. Most exotic fruits are pretreated with liquefied gas or with acceptable herbicides to give them a longer shelf life.

Exotic fruits entering the local market travel a long way from southern countries. Sometimes delivery takes from several days to several weeks. Usually fruits and vegetables from abroad are transported by sea, as this is the cheapest type of delivery. It is not recommended to buy vacuum-packed fruits and vegetables for pregnant women.

It should also be remembered that freshly prepared food is much tastier and healthier than warmed and cooked in advance. Therefore, it is better to prepare meals for pregnant women in small portions per meal. Food that is left in the refrigerator overnight should not be covered with plastic bags and kept under nylon lids for a long time. In it, pathogenic microflora, invisible to the human eye, can multiply, but carries a high degree of danger to health.

Dry food and "on the go" should be excluded. You can not overeat, as well as go hungry for a long time. The feeling of thirst must be quenched as it arises. It is also important what the pregnant woman will drink and in what volumes. Increased fluid intake will lead to edema, which will cause shortness of breath, blockage of the veins of the lower extremities, and interfere with normal blood circulation. Drinks should be at room temperature. Carbonated, tonic and alcoholic drinks are not recommended. Food should be consumed slowly, in a calm atmosphere, chewing thoroughly. Air in a hurry can cause prolonged belching, colic and general discomfort.

What products are needed

Healthy cooking for a pregnant woman consists of dishes prepared as follows:

• Cooking food in a double boiler or baking in the oven... This is the most useful way to heat food. You can bake any food, from vegetables to meat and fish. To do this, use foil, polypropylene packaging or parchment paper. So you can cook dietary meat, keeping all the nutrients in it.
• Food cooked extinguishing method... This option involves prolonged stewing of food in a sealed container with a little water or vegetable oil. Meat, vegetables and mixed meals are delicious and nutritious.
• Food cooked roasting method... To maximize the preservation of useful substances in products that have been fried in a pan, it is necessary to fry vegetables or meat in medium-sized pieces on a hot surface without adding fat. A wok pan is ideal for such dishes, it has thin walls that heat up evenly from the bottom to the top surfaces. The burner flame must cover the entire surface of the pan, so the burner must be wide.
• Food prepared in nature on an open fire... This very first method of cooking in human society is gaining popularity today. For the expectant mother, it is advisable to select lean pieces of meat or fish. You can fry pumpkin, tomatoes, zucchini, eggplant, potatoes in small pieces. Remove the frying crust before eating.

From plant foods, pregnant women can do everything, individually excluding those that can cause allergic reactions. You need to be careful when eating citrus fruits, tomatoes, strawberries, and some exotic fruits. It is better to season salads with unrefined vegetable oil, trying not to abuse salt and hot spices. Salt and spices make you feel thirsty, causing puffiness and weight gain.

Benefits of beef tongue for pregnant women

Beef tongue belongs to dietary products due to the low content of connective tissue cells. Beef tongue dishes are easily digested without provoking putrefactive processes in the digestive system, which is characteristic of other types of meat products.

• takes part in the synthesis of hormones and amino acids;
• improves the functioning of the nervous system;
• eliminates anemia;
• stabilizes fat and carbohydrate metabolism;
• lowers blood cholesterol levels;
• improves the function of the skin.

Dishes made from beef tongue are high in protein and trace elements, which help to improve the functioning of the pancreas. Nutritionists believe that this product is able to replenish about half of the daily intake of trace elements vital for the body of an adult.

Doctors observing pregnant women strongly recommend including beef tongue dishes in the diet, which will exclude the development of anemias, gastric ulcers and saturate the body of the mother and the unborn baby with useful substances.

Jelly during pregnancy

The gelatin contained in jelly is not able to affect blood clotting. Therefore, pregnant women can eat foods in which gelatin is present in full. For the preparation of edible gelatin, an extract of sea pacific algae agar-agar or cartilage and tendons of animal origin is used. The cartilage tissues of animals are saturated with natural collagen, which will reliably ensure the health of the cartilage of the pregnant woman and the developing embryo.

Gelatin is rich in glycine. It is an essential amino acid for the body. It is thanks to her that a person feels a surge of energy and mental activity. The composition of gelatin contains the following substances that affect the functioning of the digestive system and the heart system:

• alanine;
• dicarboxylic acids;
• peptides;
• active proteins.

Some fruits are not advised to be taken raw during pregnancy, as they can cause belching, stool disturbances and heartburn. Having prepared delicious jelly with the addition of juices or fruit drinks, you can perfectly replenish the supply of trace elements and vitamins in the body of a pregnant woman, combining useful with pleasant.

Doctors have to recommend to pregnant women dishes with the addition of gelatin, taking into account the work of the intestines of their patients, since it has a slight astringent effect.

Brewer's yeast for pregnant women

Brewer's yeast has a beneficial effect on the body. The product is produced by pharmaceutical companies in the form of tablets, capsules and suspensions. This is a real storehouse of trace elements and vitamins, which is an excellent dietary supplement.

Yeasts are unicellular fungal organisms that survive under certain conditions in a "living" state. They are obtained in the process of cultivating the following composition: malt, hop cones and beer wort. After combining the components, the fermentation phase begins, followed by fermentation.

Women during gestation often experience health problems caused by a lack of nutrients in the body:

• increased fatigue;
• fragility of the nail plates;
• hair loss on the head;
• decreased immune function;
• the appearance of skin rashes.

Brewer's yeast is prescribed for pregnant women to support the body in such a difficult period. The supplement does not contain substances dangerous for the embryo and the mother's body, therefore, experts boldly prescribe it to women from the early stages of conception.

Brewer's yeast has the following content:

• Vitamins B, P and D... Promote the restoration of the functions of the nervous system, skin, nail plates, hair follicles.
• Phosphorus... Renews bone tissue and stabilizes the functioning of the urinary system.
• Copper... It takes an active part in the breakdown of fats and carbohydrates, and also stimulates the production of insulin.
• Potassium... Regulates the acid-base balance in the body and improves the transmission of nerve impulses.
• Calcium... Forms structural material at the cellular level, creating healthy tooth buds in the embryo and bone.
• Zinc... Provides regeneration of cells of the cerebral cortex.
• Magnesium... Stimulates metabolic processes in the body, reduces tremors, stabilizing the functions of the nervous system.
• Silicon... Promotes normal absorption of calcium by the body.
• Sodium... Maintains the electrolyte balance in the body of the woman and the embryo.
• Sulfur. Improves the structure of the skin, hair and nail plates.
• Selenium. Neutralizes hazardous decay products, increases the protective functions of the body.

However, with all the beneficial properties of brewer's yeast, gynecologists approach their appointment with caution. Active enzymes can provoke dysbiosis of the mucous membranes of the genital tract and disruption of the organs of the urinary system. Therefore, the doctor carefully examines the history of the pregnant woman and individual characteristics.

Essential micronutrients

The body receives most of the necessary trace elements from food. These are iodine, calcium, iron, potassium, manganese, phosphorus, selenium, zinc. In cases where the lack of nutrients involved in metabolic processes, protein synthesis, improving blood circulation and digestion makes itself felt, the necessary microelements should be taken additionally. Seafood, vegetables and fruits are especially rich in microelements.

During pregnancy, the female body often lacks iron. Iron deficiency can lead to irreversible processes in the development of the embryo. A woman should monitor the first symptoms of iron deficiency and compensate for it. So, the most common symptoms of iron deficiency are as follows:

• anemia;
• increased fatigue;
• drowsiness;
• dizziness;
• muscle weakness;
• frequent sudden heartbeats;
• tendency to irritability;
• depression;
• dry skin;
• fragility of the nail plates;
• restless legs syndrome;
• dyspnea;
• decreased appetite;
• inflammation or pain in the tongue and lips.

In most cases, iron deficiency can be compensated by adjusting your diet. Table 1 lists foods high in iron.

Table No. 1. Iron-containing products and the level of trace element content in them

Dried mushrooms		Rabbit meat
Pork liver
Wheat bran		Turkey meat
Brewer's yeast
Cocoa powder
Beef liver
Egg yolk		Broccoli
		Potato
Fresh mushrooms		Chicken meat
Seaweed		Egg white

How to use vitamins correctly

A pregnant woman should receive the entire complex of vitamins necessary for the body in full. From berries you can buy cranberries, raspberries, currants, blueberries. All fruits contain vitamin C, which is perfectly preserved for a long time in fruit drinks and berries grated with sugar.

Fruit can also be eaten raw if the pregnant woman does not suffer from increased secretion of gastric juice and allergic reactions to some of them. When a woman feels that raw fruits cause increased irritation of the gastric mucosa, then jelly and fruit compotes are ideal. Apples can be baked in the oven or double boiler, juicy fruits can be used to make filling for curd dishes.

In addition to fruits, vitamins are found in meat and dairy products, vegetables, offal. The most complete list of essential vitamins and products containing them is shown in Table 2.

Table 2. Essential fat-soluble vitamins during pregnancy

Vitamin name	Purpose
A (retinol + beta-carotene)	Visual receptors, skin, mucous membranes	Liver, egg, butter, dairy products
D (calciferol)	Calcium absorption, growth of bones, teeth	Egg, butter, hard cheese, milk, fatty fish
E (tocopherol)	Natural antioxidant	Vegetable oil, olives, wheat germ
	Blood clotting	Liver, onion, spinach, cucumber, green peas, parsley, dill
B1 (thiamine)	Metabolic processes, nervous and muscular activity	Liver, heart, tongue, beans, peas, brewer's yeast, whole grain cereals
B2 (riboflavin)	Metabolic processes, heart function	Liver, heart, red meat, cereals, dairy products, brewer's yeast
B5 (pantothenic acid)	Metabolic processes	Beef, liver, egg, brewer's yeast, cereal porridge
B6 (pyridoxine)	Metabolic processes, production of hemoglobin	Beef, chicken, pork, brewer's yeast, liver, cereals
B8 (biotin)	Metabolic processes, hair growth, nail plates	Liver, egg, dried fruits, beans, beans, peas, fish
B9 (folic acid)	Cell division and growth, skeletal development	Cucumber, spinach, parsley, zucchini, sunflower seeds, lettuce, hard cheese, whole grain cereals
B12 (cobalamin)	Production of red blood cells, metabolic processes	Beef, chicken, pork, fish, liver, heart, dairy products
C (ascorbic acid)	Natural antioxidant, wound healing, resistance to viral infections	Most fruits and vegetables
PP, B3 (niacin)	Metabolic processes	Beef, chicken, pork, river fish, ocean lean fish, brewer's yeast, beans, peppers, peas

Do's and Don'ts

Every organism is different. It is quite possible that the diet of one pregnant woman is categorically not suitable for another. The characteristics of each organism will show what it is desirable to refuse during the period of bearing a child, and what to focus on. However, nutritionists have developed special tables for pregnant women, the advice of which should be followed. Table 3 shows the most frequently used foods and dishes from them in everyday life, as well as the benefits and possible harm for pregnant women.

Table 3. Recommended and unwanted foods for pregnant women

Products
Bread and bakery products	Bran bread, wholemeal bread, crackers, savory pastries	Pastries made from the highest grades of flour, puff pastries and pastries
	Vegetable soups in low-fat broth, lean borscht, beetroot	Fatty broths
	Lean steamed or boiled beef, rabbit meat, skinless chicken	Fatty meats, homemade fatty sausages, dumplings, smoked bacon, canned meat
	Low-fat varieties of fish (pollock, hake, pelengas, perch, carp, navaga, grenadier)	Fatty fish, smoked, salted fish, canned fish, crab sticks
Cereals, cereals, legumes	Buckwheat, rice, wheat, pearl barley, corn, oatmeal	Semolina porridge, dishes with a high content of beans, peas, beans
	1-2 eggs per day (boiled or in an omelette)	Fried or raw
	Fermented milk products, low-fat cottage cheese, cheese cakes, casserole, yogurt, low-fat sour cream, feta cheese	Smoked cheeses, raw milk
Fruits vegetables	Boiled vegetables, fruits in compote or jelly; cranberries, blueberries, nuts, pumpkin seeds	Red fruits and vegetables, some citrus fruits, if allergic to them
Fats and sweets	Olive, sunflower, corn and butter, jelly, jam, chocolate candies in moderation	Rich pastries with fatty cream, too large portions of chocolate
Snacks, spices	Vegetable salads, vinaigrette, vegetable caviar, fruit salads	Hot sauces, horseradish, mustard, hot peppers, vinegar, salt
	Small amounts of natural juices, fruit jelly, dried fruit compotes, berry fruit drinks, weak teas, rosehip broth, chamomile tea	Alcoholic drinks, strong coffee and tea, tonic drinks with a high sugar and gas content

Nutrition of a pregnant woman by month

In each trimester, emphasis should be placed on foods high in folic acid, this contributes to the normal development of the fetus. It is not advisable to limit yourself in water consumption. However, drinking too much fluids during the day, and especially at night, is not worth it. The water should be purified, free of dyes and artificial flavors, and still. It is not recommended to drink water at the time of a meal or immediately after it; it is better to do this before a meal and a couple of hours after a meal.

In the first trimester, you can plan your daily food intake according to the type shown in table No. 4. Depending on whether there are allergic reactions to various fruits and vegetables, each woman should regulate their consumption on their own or on the advice of a supervising doctor.

Table No. 4. Recommended daily diet for a pregnant woman in the first trimester

Day of week		Lunch
Monday	Buckwheat or rice porridge (milk can be added), fresh juice (carrot, apple, orange)	Puff with pumpkin or spinach	Whole grain bun, broccoli pea soup, rosehip tea	Apple or carrot	Chicken stew with rice or pasta, mint tea
	Bran bread with cucumber or tomato and hard cheese	Yogurt or curdled milk	Spaghetti with tuna, zucchini with olive oil	Curd cheesecake	Oven-baked potatoes with beans
	Oat flakes with milk, kefir	Grapefruit or orange	Lean Beef Casserole with Beans	Dried apricots with prunes	Vegetable salad made from boiled rice, eggs and sardines, tomato or cranberry pestilence
	Cheesecakes with low-fat sour cream, carrot juice with pulp	White or red cabbage salad with olive or corn oil	Kelp salad with unrefined sunflower oil, fish pie, dried fruit compote	Banana or kiwi	Wholemeal bread, boiled egg, lettuce, baked milk or kefir
	Oatmeal in water or milk with dried apricots or prunes, fermented baked milk or yogurt	Several walnuts, steamed dried fruits	Boiled pasta made from durum flour with low-fat meat sauce, carrot or cranberry juice	Toast with butter	Lavash with soft or melted cheese with herbs, chamomile or rosehip tea
	Omelet with a small amount of vegetables and ham, croutons, fresh orange or tomato juice	Bran bread with low-fat salted salmon	Boiled chicken, avocado salad, yogurt or kefir	Several walnuts or peanuts	Vinaigrette with bran bread, salted herring, fermented baked milk
Sunday	Pancakes or pancakes with fruit or jam, yogurt	Apple or pear	Bran bread, vegetable soup with a piece of lean meat, compote or green tea	Carrot salad with low-fat sour cream	Boiled or braised chicken in the sleeve, boiled potatoes, carrots or boiled beets, mint tea

Table No. 5. Recommended average daily food intake for pregnant women in the second trimester

	Daily rate (g)
Wheat bread
Rye bread
Wheat flour
Pasta or spaghetti
Potato
Vegetable dishes
Fresh fruits
Dried fruits
Sweet flour products
Fish, seafood
Low-fat cottage cheese
Sour cream, fat content no more than 10%
Dairy products
Butter
Vegetable oil
Hard cheese
Black tea
Iodized salt
Natural coffe

Table No. 6. Recommended average daily food intake for pregnant women in the third trimester

	Daily rate (g)
Fish (boiled or stewed)
Meat (boiled or baked in a sleeve without a crust)
Low-fat cottage cheese
Dairy products
Low-fat sour cream
Butter
Vegetable oil (corn, sunflower, olive)
Wholemeal bread
White bread made from premium flour
Buckwheat
Potato
Cauliflower, cabbage, or broccoli
Onion
Cucumber tomato
Prunes, figs, dried apricots, raisins

Table No. 7. Chemical composition of the required food ration per day in the second and third trimesters

Nutrients	Daily rate (g)
Vegetable proteins
Animal proteins
Animal fats
Vegetable fats
Carbohydrates
Total daily energy value	2556 kcal

Table No. 8. Recommended number of meals per day with indicative amounts

I trimester	II trimester	III trimester
Eating 4 times	Eating 5 times	Eating 6 times
Breakfast volume 30% of the daily ration		Breakfast volume 20% of the daily ration
The volume of the second breakfast is 15% of the daily ration		The volume of the second breakfast is 10% of the daily ration
	Lunch volume 40% of the daily ration	Lunch volume 30% of the daily ration
		The volume of the second lunch is 10% of the daily ration
	Dinner volume 10% of the daily ration	Snack volume 15% of the daily ration
	A couple of hours before bedtime, you can drink a glass of fermented milk products, close to 5% of the daily diet.	Dinner volume 10% of the daily ration
		A couple of hours before bedtime, you can drink a glass of fermented milk products, close to 5% of the daily diet.

Conclusion

It is important for every pregnant woman to know which meals should be limited, and which ones should be discarded altogether during pregnancy. Everything that a woman does during this period instantly affects the health of the unborn baby. The most vulnerable is the woman herself and the fetus during the first trimester. An increased salt content can increase toxicosis, cause increased puffiness, which is why spicy dishes seasoned with a lot of spices and canned vegetables should be excluded from the diet, replacing them with fresh ones.

Fried food is undesirable not only during pregnancy, but also in everyday life. As soon as the pregnant woman reduces the consumption of fried foods, it will immediately be possible to notice a decrease in a strong feeling of thirst and an improvement in digestion. Fried provokes constipation, liver dysfunctions. Today there are many ways to steam food. However, you should avoid eating pregnant food from the microwave. Although the products do not get covered with a crust, like when frying, they can cause great harm to the body of the mother and child.

Not everyone succeeds in completely eliminating sweets from their diet. However, it should be understood that "fast carbohydrates" do not bring any particular benefit to anyone, endowing the body with only extra pounds.

Carbonated sweet drinks contain a high content of all kinds of dyes, preservatives, flavors, flavor substitutes. There is no question of alcohol at all. It can only intensify toxicosis, irritating the mucous membranes of all organs of the digestive tract, and also cause irreparable harm to the embryo.

Bibliography

1. Sobolev A.N. "Nutrition of a breastfeeding woman", 2009
2. Yurkov A.S. "Daily intake of vitamins by pregnant women", 2010
3. Ivanskikh A.V. "Peculiarities of nutrition of pregnant women, women in labor and nursing mothers", 2009

More than one hundred articles have already been written about the fact that nutrition should be correct. And this is no coincidence. Indeed, our health and even life expectancy depends on how we eat. But you need to pay special attention to nutrition during pregnancy and adherence. The expectant mother now needs to take care not only of herself, but also of the health of the new little man who will be born very soon.

The duration of each of them is three months. And this division is not accidental, since the development of the embryo occurs "according to plan". Particularly important changes that have occurred to the fetus in any period can tell about the correctness of its development. In order for the baby to receive everything he needs at every stage of his development, the mother needs to adjust her menu. Moreover, it is important that food useful in the first trimester may be prohibited in the second or third. That is why the menu differs by term. But there are a number of general rules for the entire period of pregnancy:

• Eat 5-6 times a day in small portions, chewing diligently - this is ideal;
• Last meal 3 hours before bedtime;
• Alcohol is prohibited!
• We refuse fried, smoked food and various pickles, it is better to eat boiled, stewed, steamed or baked in the oven;
• The priority is to eat only healthy food - fruits, vegetables, cereals, vegetable oil is also useful;
• We accept vitamin complexes throughout the entire period of pregnancy!

Diet and nutrition in the 1st trimester

During the first trimester of pregnancy, the embryo develops into a fetus. Already at 3 weeks, you can hear the beating of a tiny heart, and at 4 weeks eyes appear, the spine, the nervous and circulatory system, as well as the intestines are formed. At the same time, the brain is born and the embryo gradually "turns" into a fetus. These are the most serious weeks in the development of the unborn baby, so it is especially important that the fetus receives everything it needs for full development. In the first trimester, a pregnant woman should be especially careful when choosing food.

Good to know! To reduce the risk of congenital abnormalities in the fetus, the mother's diet should contain proteins, folic acid, zinc, selenium, copper. Iodine, cobalt and vitamins of groups C and B will reduce the manifestations of toxicosis in a woman, and will also help the correct formation of the thyroid gland in the fetus.

Proteins not only reduce the risk of fetal pathologies, but are also a building material for embryonic cells. Folic acid (vitamin B9) promotes timely cell division and is responsible for the baby's nervous system. A deficiency of these elements in the body of a pregnant woman in the first trimester can lead to irreversible consequences for the baby after birth. To prevent this, foods rich in these elements should be included in the diet of a pregnant woman in the 1st trimester every day:

• lean meat and eggs,
• legumes,
• cabbage, salad, peas,
• coarse bread (high in fiber and vitamin B)
• cheese, cottage cheese (these products should be low in fat),
• seaweed,
• freshly squeezed juices, especially apple with celery;
• liver.

The health of the unborn child depends on what you eat in the first three months of pregnancy, therefore give up everything that can negatively affect the development of the fetus, and it will not bring you tangible benefits:

• fast food and fast foods,
• crackers and chips,
• carbonated drinks,
• canned food,
• coffee (completely exclude, as there can be bad consequences from increased blood pressure to miscarriage),
• vinegar, pepper, mustard.

Give preference to vegetables and fruits - they are much healthier for both you and your unborn baby.

First trimester menu

Days of the week	Eating	Menu: products and dishes
Day 1	Breakfast	Muesli with milk
	Lunch	Low fat yogurt
	Dinner	Beef broth soup
	Afternoon snack	Vegetable Salad
	Dinner	Rice with stewed cabbage
	Before bedtime	A glass of milk
Day 2	Breakfast	Milk porridge (oat or rice)
	Lunch	Sandwich with butter
	Dinner	Fish soup
	Afternoon snack	Cottage cheese - 100 gr.
	Dinner	Pasta with liver baked in kefir
	Before bedtime	Vegetable salad with seaweed
Day 3	Breakfast	Cottage cheese - 100-150 g, green tea
	Lunch	Tea with cookies
	Dinner	Vegetable soup (pumpkin or broccoli puree soup)
	Afternoon snack	Fruits
	Dinner	Steamed chicken fillet cutlet, mashed potatoes
	Before bedtime	Yogurt
Day 4	Breakfast	Buckwheat porridge with milk. Any juice
	Lunch	Yogurt
	Dinner	Cauliflower or broccoli soup, bread.
	Afternoon snack	Apple or pear
	Dinner	Salad with tuna, avocado, tomatoes and spinach leaves
	Before bedtime	Cranberry juice
Day 5	Breakfast	Bread with cheese and tomatoes. Kefir or fermented baked milk.
	Lunch	Orange
	Dinner	Pasta with meatballs. Vegetable salad.
	Afternoon snack	A handful of walnuts
	Dinner	Baked potatoes with sour cream. Herbal tea.
	Before bedtime	Kefir
Day 6	Breakfast	Low-fat cottage cheese pancakes. Herbal tea
	Lunch	Dried apricots - a small handful
	Dinner	Vegetable soup with chicken pieces. Whole grain bread
	Afternoon snack	Grated carrots with apple
	Dinner	Green salad with soft cheese and tomatoes.
	Before bedtime	A glass of milk
Day 7	Breakfast	Oatmeal with milk and apple. The juice
	Lunch	Banana
	Dinner	Chicken soup. Tomato salad. Tea
	Afternoon snack	Any fruit of your choice
	Dinner	Chicken cutlet with steamed vegetables.
	Before bedtime	Yogurt

You can compose such a menu yourself, the main thing is to adhere to the basic rules of nutrition in the first (1st) trimester, and of course, all the doctor's prescriptions.

Diet and nutrition in the 2nd trimester

In the second trimester of pregnancy, almost all the most important systems and organs have already been formed and their active development is underway, the brain mass increases, the fetus begins to breathe, therefore it is necessary not only to include in the menu foods that promote the processes of growth and development, but also to ensure the supply of a sufficient amount of oxygen.

In the same period, the rudiments of the teeth are laid, the skeletal system is strengthened, therefore, it is necessary to provide a sufficient amount of calcium entering the body. However, calcium is effectively absorbed only in combination with vitamin D, so foods must be consumed in the right combination, or simply eat foods that are saturated with both calcium and vitamin D:

• dairy,
• spinach,
• pollock liver (or other sea fish)
• raisin,
• egg yolk,
• butter.

At this stage, it is important to reduce the amount of salt and control the amount of fluid entering the body, as well as control the intake of carbohydrates, as their excess can lead to excessive weight gain. Walking in the fresh air is very useful (remember that oxygen is now especially needed by the baby).

• spicy and smoked,
• fried and fatty foods,
• sausages and sausages,
• flour and sweet.

Good to know! In the 2nd trimester, carefully eat allergenic foods (citrus fruits, exotic fruits, strawberries), eat them rarely and in small portions so that the child is not born with an allergy.

During this period, the fetus has practically formed the genitourinary system, and the mother's liver is especially susceptible to stress, cleansing the body of toxins. Help her by simply eliminating certain foods. Flour and sweet can provoke an uncontrolled weight gain, but not the baby, but yours, which threatens varicose veins and pain in the legs.

Second trimester menu

Days of the week	Eating	Menu: products and dishes
Day 1	Breakfast	A sandwich with cheese and tomatoes. Fried egg.
	Lunch	Cottage cheese with raisins
	Dinner	Vegetable soup
	Afternoon snack	Yogurt
	Dinner	Vegetable salad with lettuce and avocado
	Before bedtime	Rosehip infusion
Day 2	Breakfast	Oatmeal with milk
	Lunch	Banana, apple, nuts
	Dinner	Chicken soup
	Afternoon snack	Cottage cheese - 100 g.
	Dinner	Vegetable stew with lean meat.
	Before bedtime	A glass of kefir or yogurt
Day 3	Breakfast	Omelette
	Lunch	Low fat yogurt
	Dinner	Meat or fish soup
	Afternoon snack	Fruit of your choice
	Dinner	Milk porridge
	Before bedtime	Vegetable salad or fruit
Day 4	Breakfast	Cheesecakes with raisins and sour cream
	Lunch	A handful of almonds or walnuts
	Dinner	Lentil soup
	Afternoon snack	Apple or pear
	Dinner	... Boiled rice. Tea
	Before bedtime	Yogurt
Day 5	Breakfast	Omelette with sandwich
	Lunch	A glass of tomato juice
	Dinner	Vegetable stew of seasonal vegetables with meat
	Afternoon snack	Peach or other seasonal fruit
	Dinner	Spaghetti with tomato sauce
	Before bedtime	Herbal tea
Day 6	Breakfast
	Lunch	Bread with a slice of cheese
	Dinner	Beef stew with buckwheat. Vegetable salad. Green tea
	Afternoon snack	Juice or favorite fruit
	Dinner	Chicken breast baked with tomatoes. Vegetable Salad
	Before bedtime	A glass of milk
Day 7	Breakfast	Corn porridge with milk and dried apricots
	Lunch	Low fat yogurt
	Dinner	Cabbage soup. Salad of tomatoes and cucumbers
	Afternoon snack	Guest of dried fruits or nuts
	Dinner	... Rosehip decoction
	Before bedtime	Yogurt

Diet and nutrition in the 3rd trimester

Nutrition in the 3rd trimester of pregnancy should be organized according to the principle - less is better, but better.

The need for carbohydrates does not imply an immeasurable intake of high-calorie foods. Quite the contrary, you need to control their intake into the body, otherwise you will face a large increase in weight. And in the later stages, this threatens not only with prolonged childbirth, but can also be dangerous for the life and health of the baby. In addition, one should not forget that in the last three months the need for calcium remains. Therefore, foods consumed in the second trimester should not be excluded from the menu of a pregnant woman. During this period, it is better to give preference to:

• fish,
• fruit,
• nuts
• fresh vegetables,
• vegetable soups
• boiled or steamed fish and meat.

In connection with the approaching birth and the end of the formation of most of the systems of the fetal body, it is recommended to be especially careful about the 3 trimester diet. To avoid edema, late toxicosis, heartburn and depressive fatigue, limit the intake of the following foods:

• fat meat,
• fats (beef, pork, etc.) and lard, leave only butter and vegetable oil in the diet.
• fried foods,
• yolk,
• saturated broths (meat and fish),
• meat gravies,
• pickles.

The consumption of meat should be limited to 3-4 times a week, and in the last month to 1-2 times a week.

Good to know! In the third semester, limit your water intake to no more than 1 liter per day (including soups and other liquid foods). Also, keep your salt intake to a minimum (5 grams per day), it retains water in the body.

If you exclude from the diet dishes that put a lot of stress on the stomach and liver, you will feel much better, and you will be able to avoid the unpleasant manifestations of pregnancy, getting only pleasure from your "interesting" position.

In addition, it is useful to spend fasting days 1-2 times a week, on such days you can eat cottage cheese, kefir and apples. Such fasting days will tone the body and prepare it for childbirth. But, such days can only be arranged on the recommendation of a doctor!

Menu in the third trimester

Days of the week	Eating	Menu: products and dishes
Day 1	Breakfast	Milk porridge
	Lunch	Raisins, dried fruits
	Dinner	Vegetable soup
	Afternoon snack	Ryazhenka or kefir
	Dinner	Buckwheat porridge with steam cutlet
	Before bedtime	The fruit
Day 2	Breakfast	Tea with milk or dry biscuits
	Lunch	Yogurt or fruit
	Dinner	Pasta with vegetables
	Afternoon snack	Vegetable salad with spinach, tomatoes and olives
	Dinner	Diet pilaf in a slow cooker
	Before bedtime	Ryazhenka or kefir
Day 3	Breakfast	Tea and butter sandwich
	Lunch	Light seaweed salad with egg
	Dinner	Fish soup
	Afternoon snack	Curd
	Dinner	Puree with fish or lean meat
	Before bedtime	Fruit salad or juice
Day 4	Breakfast	Bread with butter. Boiled egg. Herbal tea
	Lunch	Fruit of your choice
	Dinner	Borsch, vegetable salad.
	Afternoon snack	Apple or pear
	Dinner	Rice, egg and tuna salad
	Before bedtime	Yogurt or fruit
Day 5	Breakfast	Cottage cheese with jam or grated berries
	Lunch	Orange juice
	Dinner	Roast beef with vegetables. Herbal tea
	Afternoon snack	Any seasonal fruit
	Dinner	Steamed rice with vegetables.
	Before bedtime	Kefir
Day 6	Breakfast	Oatmeal in milk with dried apricots
	Lunch	Lightly salted salmon sandwich
	Dinner	... Chicken breast baked with tomatoes
	Afternoon snack	Berry and kefir smoothie
	Dinner	Boiled fish with rice
	Before bedtime	Ryazhenka or kefir
Day 7	Breakfast	Cheesecakes with sour cream
	Lunch	Nuts
	Dinner	Fish cutlet with pasta or rice. Vegetable Salad
	Afternoon snack	Fruit of your choice
	Dinner	Lazy stuffed cabbage
	Before bedtime	Herbal tea or glass of milk

Good to know! In the last month of pregnancy, it is better to exclude light carbohydrates from the diet: sugar, flour, jam and honey, and refuse fatty foods. This will prepare for childbirth, reduce the weight of the fetus and facilitate its birth.

You can skip porridge or tea and biscuits, but don't skip the soup. Let it be simple noodles cooked in meat or chicken broth, your stomach needs hot food and no drink can replace it. The general principle of nutrition during pregnancy, regardless of the trimester - eat more often, but make smaller portions. If you really want something, eat a little, because most often during pregnancy you want something that is lacking in the body, for example, zinc, which are rich in ordinary seeds.

Another nuance that should not be forgotten. No matter how fully the diet is organized during pregnancy, it is impossible to get all the necessary substances only from products. Therefore, doctors prescribe special vitamins for pregnant women and preparations containing iodine, magnesium and, if necessary, iron. This precautionary measure reduces the risk of lack of vital vitamins, micro- and macroelements by the fetus tenfold.

A video about nutrition during pregnancy provides a quick overview of nutrition and helpful tips:

Pregnancy is a special condition of the female body, which is associated with various changes in hormonal levels, metabolism and even the physiology of internal organs.

In connection with the restructuring of all systems during this period, a woman often experiences unpleasant sensations - nausea, heartburn, constipation. It is impossible to predict their appearance, but you can reduce the risk of manifestation to a minimum. To do this, you just need to follow a diet.

Morning sickness:

Morning sickness, as one of the manifestations of toxicosis, can be caused not only by changes associated with the restructuring of the body. You can reduce the risk of these sensations. To do this, after waking up, you do not need to immediately and abruptly get up. Lie down for a few minutes, wake up completely, and only after that get out of bed.

Another simple recipe - you should eat no earlier than an hour after getting up, and avoid overeating in the evening (if possible, do not eat hearty meat dishes at night).

Heartburn during pregnancy:

The cause of heartburn is the acidity of the stomach. To avoid the unpleasant bitterness of heartburn, exclude black bread, fresh white bread, fried foods, sour and spicy foods, and kefir from the menu. Low-fat milk will help relieve heartburn that has already appeared. In no case should you drink soda diluted with water!

Constipation during pregnancy:

Constipation is an unpleasant phenomenon that a pregnant woman is especially susceptible to in the third trimester. The grown fetus squeezes the intestines, making it difficult for processed food to pass. In addition to discomfort for mommy, constipation is dangerous for the baby. In case of untimely cleaning of the intestines, toxins begin to be absorbed into the bloodstream, inevitably entering the fetus, and can cause intoxication (poisoning).

• cabbage,
• apples,
• leaf salad,
• Bell pepper.

Eat more raw vegetables for normal bowel function.

Swelling during pregnancy:

This is another nuisance that a pregnant woman is often exposed to. The appearance of edema is caused by an imbalance of fluid in the body. Therefore, you need to ensure that the difference between the volume of the drunk and the withdrawn liquid is no more than 200 ml. Ideally, these indicators should be equal. To prevent swelling, you should reduce the amount of salt, as it promotes fluid retention in the body.

If the swelling has already appeared, a simple exercise will help alleviate the condition. Lie on your back so that your legs are above head level (you can lean on the wall or the back of the sofa). If you are very thirsty, drink in small sips and little by little.

The 1st to 12th week of pregnancy is the period of the laying and differentiation of all future organs and systems, therefore the first trimester is important and responsible for the development of the baby. Rational nutrition of a pregnant woman is the first step towards the health of the unborn child, which will allow his small body to cope with infections, prevent the appearance, have strong bones, and good learning abilities at any age.

Of all the environmental factors, nutrition plays a major role. Improper and insufficient intake of nutrients during pregnancy can cause miscarriage, birth defects, and developmental delays. And the lack of certain vitamins, micro- and macroelements can affect both the development of the fetus and the further health of the child.

Features of the diet of a pregnant woman

In the first trimester, the nature of food and lifestyle does not differ much from that to which a woman is accustomed to before pregnancy. When the fetus is still small, it is most sensitive to a lack of nutrients and nutrients, therefore it is important that a pregnant woman in the first trimester eats as varied as possible, including as many different foods as possible, using daily sources of natural vitamins and minerals: always greens, seafood, nuts , seeds, fermented milk products.

The energy value of food should be increased by only 100 kcal, that is, 2200–2700 kcal / day, distributed as follows: carbohydrates - 55%, fats - 30%, proteins - 15%.

PROTEIN

Protein must be present in the diet of a pregnant woman. It is essential for the growth of the uterus and the proper development of the fetus.

Protein is necessary for the growth of the fetus, uterus and placenta, amniotic fluid, and an increase in the volume of a woman's circulating blood. From the first months of pregnancy there is an increased need for proteins, 1.5 g per 1 kg of the pregnant woman's weight per day, which is about 60–90 g. It is not only their quantity that matters, but also their quality. The diet should account for 50% of vegetable protein, 50% of animal origin (of which 25% - meat and fish, 20% - dairy products and 5% - eggs). Long-term consequences for the child as a result of insufficient protein intake - the risk of developing diabetes mellitus, arterial hypertension.

FATS

Fats as sources of polyunsaturated fatty acids and fat-soluble vitamins ensure the normal development of the brain, visual apparatus, and intellectual abilities. Fats should come in the form of vegetable oils, but mutton, pork and beef should be kept to a minimum. You can eat up to 80 g of fat per day, 25 g of which can be butter.

CARBOHYDRATES

Carbohydrates are the main source of energy, moreover, their regular use will relieve a pregnant woman of problems such as constipation. Carbohydrates are supposed to be 500 g / day, but if you are initially overweight, you should limit yourself to 300–350 g / day. They should come with cereals (buckwheat, oatmeal, rice), fresh vegetables, fruits (it is recommended to eat fruits of six different colors per day), bread (1-2 slices per day).

Interesting to know! Scientists from New Zealand (University of Southampton) have shown that a diet low in sugar and starch in early pregnancy can change the DNA of an unborn child. Subsequently, these children may have problems with weight (by the age of 7-9 years), the risk of developing and cardiovascular diseases increases.

LIQUID

In the early stages of pregnancy, the amount of fluid you drink does not need to be limited. Along with soups and cereals, about 2 liters of it should come. When choosing drinks, stop on fresh fruit compotes, fruit drinks, natural juices. It is better to drink juices freshly squeezed from domestic fruits and vegetables.

• Freshly prepared homemade food should be eaten.
• In order for food to be absorbed better, you must not be lazy and chew longer (up to 40 times one food lump), so, by the way, saturation will come faster.
• Do not combine with potatoes.
• Season salads, not mayonnaise or sour cream.
• What you need to eat daily:

1. Meat or fish - 150 g / day,
2. Milk (kefir) - no more than 240 ml / day,
3. Cottage cheese - 50 g,
4. Bread - 150 g
5. Vegetables - up to 500 g,
6. Fresh berries and fruits - up to 500 g / day.

• It is desirable to have a full breakfast, lunch and dinner, distributing calories as follows: breakfast 25-30%, second breakfast 10%, lunchtime - 40%, afternoon tea - 10%, dinner - 10%. Eat fruit or yogurt during breaks.
• You need to eat in small portions.
• The main meal (lunch) is received until 13:30.
• And of course, do not eat after 19:00, before going to bed you can drink a glass of kefir, yogurt or eat a little cottage cheese.
• In the summer, use up to 60% of fruits and herbs, and 40% are vegetables, nuts, legumes. In winter, the opposite is true.
• Fruits and vegetables are recommended to be consumed locally because they are less likely to cause allergies. There are seeds and nuts.
• To include in the diet food enriched with pectin, it stimulates the intestines and prevents constipation.

What vitamins and nutrients should you pay attention to in the first trimester of pregnancy?

In the first trimester of pregnancy, it is extremely important for a woman to receive a sufficient amount of folic acid.

It is known that the early embryo is very sensitive to changes in the amount of vitamins and minerals. Deficiency of various nutrients leads to congenital malformations in the fetus, miscarriage, placental insufficiency, anemia, preeclampsia and other complications of pregnancy. Vitamins ensure the normal course of pregnancy and intrauterine development of the fetus. With a varied and proper diet, a pregnant woman does not need to take vitamin preparations, only in the autumn-winter period, all pregnant women are advised to take complex vitamin preparations, specialized products for pregnant women, etc.

On a note! It should be remembered: the longer a vegetable or fruit is stored, the less vitamins it retains. During drying, freezing and heat treatment, food also loses a number of vitamins.

In products during heat treatment:

• Folic acid. She refers to. A deficiency of folic acid in the early stages often leads to malformations of the baby's neural tube. The norm for a pregnant woman is at least 400 mcg / day. It is found in broccoli, spinach, peppers (green), citrus fruits. The long-term consequences of a lack of folic acid are neuropsychiatric disorders, cardiovascular diseases, therefore folic acid is prescribed to absolutely all women in the first trimester of pregnancy.
• Vitamin A. This is the only vitamin that requires special rigor during pregnancy. It has been experimentally proven that with a deficiency of vitamin A, various malformations of the organs of vision, the cardiovascular system, the respiratory and genitourinary systems of the fetus can occur. But even a small increase in its dose can lead to serious problems from both the mother and the baby. Therefore, when taking complex vitamins, you need to choose only intended for pregnant women with a vitamin A content of 1200–1400 μg (3900–4620 IU).
• ... Plays a very important role for the first 14 weeks of pregnancy: ensures the normal functioning of the placenta, normalizes blood flow between the woman's body and the fetus, promotes normal hormonal balance, thereby preserving pregnancy and preventing miscarriage, participates in the formation of organs and prevents intrauterine fetal developmental disorders, smooths out the harmful effects of the environment Wednesday.
• Iron. It is worth noting iron: its lack can cause premature birth, the development of anemia in a newborn baby. The daily requirement is 15–20 mg.

From the practice of a local pediatrician! Women with normal hemoglobin levels and those with anemia but taking iron supplements are more likely to give birth to children with normal hemoglobin levels. But in women who have a low level of hemoglobin and refuse to take iron supplements, children are more often born with hemoglobin below normal and it is not always possible to restore it to a year with iron preparations the first time.

• Iodine. In case of insufficient intake, it can cause miscarriage, impaired intellectual, neuropsychic development, hypothyroidism. Long-term consequences - impaired neuropsychic development, short stature, delayed sexual development, so it is worth eating seafood and walnuts. In iodine-deficient areas, all pregnant women are prescribed.
• Calcium and Phosphorus. Calcium is needed 1 g / day, phosphorus - twice as much. Calcium-rich foods: cheese, yolks, milk.

On a note! 0.8-1.2 liters of milk per day will fully provide the body of a pregnant woman in calcium and phosphorus.

Additional vitamin and mineral supplements are needed:

• With insufficient volume and calorie intake - folic acid,.
• With multiple pregnancies - vitamin C.
• In the presence of bad habits - iron, zinc, copper, calcium.
• Strict vegetarians - vitamin B12, vitamin D, calcium.
• Inhabitants of the northern regions -.

Weight gain

In the first half of pregnancy, the weight gain is insignificant - 1.5–2 kg, the pregnant woman should not lose weight. And it would be nice to buy a bathroom scale.

Interesting to know! It turns out that if a pregnant woman lacks nutrition, then a gene begins to work in the fetus, which contributes to the maximum absorption of nutrients from a limited amount of foods. Then, when the baby is born, it begins to grow and develop, and there is enough food, it can develop, because the gene “switched on” in the prenatal period further contributes to the maximum absorption of nutrients, as if they were still lacking.

Nutrition for toxicosis in the first half of pregnancy

It is regarded as a complication of pregnancy. The cause of this condition is unknown, but it is encouraging that by the 12-14th week it passes. Toxicosis is manifested by nausea and vomiting in the morning, intolerance to odors.
Tips to help cope with toxicosis:

• In case of nausea, you need to eat small portions.
• Eliminate sweets (when eating sweets, the blood sugar level changes dramatically, which can provoke vomiting), high-calorie and fatty foods.
• Avoid foods that cause nausea.
• Eating food is warm and never hot.
• Do not make sudden movements, they can provoke vomiting.
• Quit smoking, nicotine increases the secretion of gastric juice, which can cause vomiting;
• With persistent vomiting, drink at least 2 liters of liquid per day;
• With toxicosis, you should eat more foods rich in vitamins C and group B.
• Lemon, sauerkraut, dried apricots, ginger, decoction of dill seeds, decoctions of herbs (mint, valerian root, calendula, yarrow leaves) help to cope with bouts of vomiting. When taking decoctions of herbs, one must bear in mind that their effect on the fruit has not been studied!

Anemia during pregnancy

To prevent the development of anemia, a woman needs to eat foods rich in iron.

A decrease in hemoglobin during pregnancy is no exception and occurs in almost half of women. Anemia is manifested by a decrease in hemoglobin in the blood test, fatigue, pallor of the skin and mucous membranes, flashing "flies" before the eyes. With hemoglobin values ​​less than 100, you need to contact your gynecologist for the choice of an iron-containing drug.

To keep hemoglobin within normal values ​​(at least 120), meat and vegetable dishes should be included in the diet. Among meat products, beef is the leader in iron content (pork is inferior, poultry meat is not considered iron-containing), liver, kidneys and heart are slightly inferior to beef. Vegetable products include apples, pomegranates, peaches, tomatoes, herbs, buckwheat.

In case of anemia, it is advisable to reduce the number of dairy and carbohydrate foods, exclude black tea and coffee (they disrupt the absorption of iron in the digestive organs). But foods rich in vitamin C and copper must be eaten, on the contrary, they help the iron to be absorbed in the body.

You should take iron-containing preparations and follow a diet even after the hemoglobin level is restored, because due to the growth of the fetus, the load on the body increases, plus it is necessary to prepare for blood loss during childbirth.

What foods should you avoid during the first trimester of pregnancy?

1. Alcohol. Alcohol is one of the most toxic substances that are dangerous for a baby, especially in the first trimester, when the baby's organs are just beginning to develop. Alcohol easily penetrates through the placenta to the fetus, disrupts the blood circulation between the mother and the child, as a result, nutrients do not reach the child in full. It is important to know that alcohol consumption can cause birth defects, often of the nervous system, and insufficient weight gain.
2. Caffeine. Along with alcohol, it is a dangerous product during the period of laying the baby's organs. These include: tea (black and green), natural coffee, energy drinks, cola. It is advisable to refuse these drinks altogether, or at least limit the intake. Caffeine crosses the placenta easily and can affect the baby's heart and respiratory system. Consequences: miscarriages, sudden infant death syndrome, low weight, in addition, high doses of caffeine can cause congenital anomalies.
3. Medicines. To date, the effect of drugs on the body of an unborn child has not been sufficiently studied. Therefore, it is recommended not to take any medications on your own, and in case of any complaints, contact a gynecologist, because, with experience, he will be able to choose the right drug and in the right dosage, if necessary, and only if their benefit exceeds the harm to the child and mother. And in the first trimester, since the organs are being laid, any drugs are contraindicated. The gynecologist will prescribe to take folic acid, vitamin E, possibly iron and iodine - the expectant mother must drink these harmless and very necessary drugs without fail and in good faith.
4. Vitamin A. It is necessary for the body of a pregnant woman, you cannot take it above the permissible dosage and you should limit the use of foods with a high content of it. It is for this reason that liver dishes should be avoided in the diet.
5. And of course, it should be remembered that fried, smoked, fast food, sweets and pastries, food stuffed with chemical additives will not benefit either the mother or her unborn child.

Special diets

• Vegetarianism.

It is possible for vegetarian women to maintain their lifestyle during pregnancy. It is necessary to eat vegetable protein, additional intake of iron preparations, vitamins B12, D is possible.

• Lactose intolerance.

Dairy products are a source of calcium, but some people experience discomfort after consuming them: bloating, loosening or strengthening of the stool, rumbling, gas formation - these are signs of lactase deficiency, that is, intolerance to milk and milk products. During pregnancy, these symptoms decrease slightly, but if, nevertheless, discomfort makes a woman refuse them, then she should eat more foods rich in calcium (cheese, salmon, cabbage (especially broccoli), spinach, almonds, figs, beans).

A healthy and balanced diet for a pregnant woman is the most effective and natural method of preventing illnesses in an unborn baby. Guided by simple rules, a woman can and should give the world a beautiful strong man.

The content of the article:

Healthy nutrition during pregnancy is one of the main conditions for the successful development and growth of the fetus. In addition, the right products can have a positive effect on the immunity of the expectant mother, preventing the development of certain diseases. The latter is especially important in detail, since the range of medications that a pregnant woman can be treated with without risk to the baby is not so great. Let's see, what are the best foods to include in the diet of an expectant mother?

What foods can you eat during pregnancy?

The diet of a woman whose pregnancy is proceeding smoothly, in fact, does not require special conditions. It must be, firstly, balanced, that is, meat, dairy products, and plant foods, etc., must be present in the right amount, and secondly, free from outright harmfulness, such as chips, low-quality sausages, carbonated drinks, etc.

Let's figure out which foods during pregnancy should form the basis of a balanced diet:

• Meat... It is primarily an irreplaceable source of protein, which is essential for the growth and development of the fetus every day. However, when choosing meat, the expectant mother should take into account that it is better to use not too fatty varieties in cooking. In addition, it is important to note that it is better to cook it in the oven, steamed or grilled. Ideally, avoid using spices as well.
• Eggs... Separately, it must be said about the need for their presence in the diet of the expectant mother. Firstly, they contain the same protein, which is important for the growth of the fetus, and secondly, more than 10 useful vitamins and minerals, among them choline, which is very important for the development of the child's brain. So if you don't eat meat for ethical reasons, include at least eggs in your diet.
• ... Of course, they should occupy the most important place in the diet, since they are rich in calcium and iron, which are necessary for the development of the child's skeleton, as well as healthy skin, hair, and nails. In addition, this, again, is protein, B vitamins, which are important for the stamina and performance of the mother. Especially worth noting is B9 - folic acid, which is generally responsible for the correct development of the fetus without pathologies and the formation of its nervous system. However, you need to be very careful when choosing dairy products. It is best to buy fresh milk in the village and make yogurt, cottage cheese, cheese from it yourself.
• Fish and seafood... They are rich in phosphorus and vitamin D, which is important first of all for the mother herself, it normalizes the nervous system and prevents the fragility of bones, which can develop against the background of the fruit “sucking out” nutrients from the mother's body.
• Cereals... Cereals are rich in minerals and many vitamins. They can and should be eaten while in an interesting position. Also in the composition of cereals there is fiber, which improves digestion. This is very important, since during pregnancy, the gastrointestinal tract is already exposed to increased stress, and facilitating the digestion of food is a very necessary and important step.
• Legumes... For many, they cause increased gas production and other digestive problems due to the presence of enzyme inhibitors in the composition, but in general they are very useful, they contain a lot of iron, calcium and zinc, as well as vitamins B6 and B9. If you are one of those to whom legumes bring discomfort, you can eat them sprouted, since enzyme inhibitors are destroyed during germination, and nutrients are retained.
• Vegetables and greens... Of course, vegetables and herbs play a huge role in a pregnant woman's diet. You can eat them both fresh and thermally processed, although, of course, in the first case, they will bring more benefits. It is worth noting that vegetable salads will retain their usefulness only if they are seasoned with good butter or sour cream, there can be no talk of mayonnaise.
• Fruits and berries... This is a great alternative to unhealthy sweets during pregnancy. They, just like vegetables, can be eaten raw (but in this case, be sure to thoroughly wash the fruits) and prepare various smoothies from them, or you can, for example, bake in the oven, a very tasty dish - pears in honey.
• Nuts... Any nut is a real storehouse of biologically active substances necessary for mother and fetus, so they will find a place in the diet of a pregnant woman, but do not forget that all nuts are very high in calories, and therefore do not lean too much on them.
• Oils... The same can be said about oils - they are high in calories, but they are necessary, first of all, to maintain the beauty of a pregnant woman, they contain healthy fats that nourish the skin and make hair shine.

Products for hemoglobin during pregnancy deserve special discussion. The fact is that pregnant women quite often suffer from anemia, and this is very dangerous, since it leads not only to permanently poor health of the expectant mother, but also to the development of such a dangerous phenomenon as gestosis. It is characterized by a pathological course of pregnancy, premature birth and all sorts of complications at the time of childbirth.

In addition, with a lack of hemoglobin in the mother, most likely, it will be low in the baby, which means low immunity, a tendency to allergies, and developmental delay.

Thus, if you know that you have a predisposition to anemia, it is imperative to introduce foods that stimulate an increase in hemoglobin into the diet - these are, in general, all foods rich in iron.

First of all, these include:

1. Meat products... Among meat products the leaders are: chicken, pork and beef liver - iron in them is 10-20 mg per 100 grams of product; as well as red meat of turkey and rabbit - there is 3-5 mg of iron per 100 grams.
2. Seafood... Marine "bastards" contain a loading dose of the necessary element - 25 mg per 100 grams.
3. Cereals... Buckwheat is the leader here (7 mg / 100 grams), there is also a lot of iron in millet and oatmeal (3.5 and 4.5 mg per 100 grams, respectively).
4. Vegetables and greens... Spinach contains 3.7 mg / 100 grams of iron, other vegetables and greens contain much less, about 1.5 mg / 100 grams.
5. Legumes... The absolute leader is green lentils (11 mg / 100 grams), followed by red beans and peas (7 and 6 mg per 100 grams, respectively).
6. Fruits and berries... Viburnum and sea buckthorn (5 mg / 100 grams), grapes (4 mg / 100 grams), peaches, pears, apples (2 mg / 100 grams) are considered a rich source of iron among fruits and berries.

As you can see, the choice is wide, so that every woman can find a product that will not only be useful, but also bring her joy.

Food during pregnancy at different periods

Special attention should be paid to the issue of a woman's nutrition in the early and late stages of pregnancy, in these two periods the risk of certain complications is maximal, and therefore they require a more responsible approach to the diet.

Products for early pregnancy

In the early stages, there is a high probability of miscarriage and the development of toxicosis, in order to avoid such unpleasant events, it is most important to observe the rules of food balance:

• Fat should be 30% of the diet, most of it should be taken from dairy products and nuts, as little as possible from meat.
• 15% protein - and here just the main source should be meat, as well as fish and eggs, for women-vegetarians - legumes.
• 50% carbohydrates - first of all, these are, of course, complex carbohydrates - various cereals, whole grain bread, unsweetened vegetables. From simple carbohydrates, you can afford fruits and honey.

It is advisable to eat in small portions every 2-3 hours, in between meals, drink clean water.

The focus should be on foods that are high in the following elements:

1. Folic acid- is responsible for the child's nervous system, found in green vegetables, oranges, beans, carrots, dates, apples, peanuts, beets.
2. Iron and calcium- help mom to maintain her beauty and get tired less. Most of them are in dried apricots, liver, buckwheat, herbs, cheese, cottage cheese.
3. Vitamin D- with a lack of it, the likelihood of premature birth develops, so that its sufficient amount in the body must be monitored throughout the pregnancy. Contained in large quantities in parsley, potatoes, vegetable oils.
4. Vitamin B12- helps to remove toxins from the body, is present in green vegetables, seafood, liver.
5. Zinc- prevents developmental problems, primarily underweight. Pumpkin and sunflower seeds, sea fish, rice, lentils, nuts, beans, onions are rich in zinc.
6. Omega 3 acids- are responsible for the normal development of the brain. Most of them can be found in sea fish - trout, salmon, halibut, tuna and cod.

Note! Healthy nutrition not only promises the correct development of the child, but also with a high probability prevents toxicosis. This means that you need to start eating the right foods not at the time of its manifestation, but from the very beginning of pregnancy.

Late Pregnancy Food List

Potential dangers of the third trimester of pregnancy are late toxicosis (gestosis), edema, premature birth. In addition, during this period, the load on all internal organs, including the digestive tract, reaches its maximum level. In order to reduce the likelihood of developing certain problems, it is necessary to make a number of special adjustments to the diet.

Here are the foods that should mainly make up the diet of a pregnant woman in the last weeks of gestation:

1. Beef and veal... This is the main meat product on your table, you can also afford chicken and turkey, but pork is best avoided. However, if you tolerate this type of meat well, you can eat it a couple of times a week.
2. Salmon, chum salmon, hake, trout... These types of fish are highly digestible and contain a huge amount of beneficial fatty acids.
3. Local vegetables and fruits... In the third trimester, it is necessary to refuse, as far as possible, from exotic vegetables and fruits that are not characteristic of our region, this will help to avoid the child's predisposition to allergies to them in the future.
4. Kefir, fermented baked milk, yogurt... In dairy products, emphasis should be placed on sour milk, milk itself is excluded, since it can cause fermentation in the intestines.
5. Cereals and whole grain breads... Due to their high fiber content, these foods will promote better digestion.

In addition, in the later stages, it is especially important to monitor the sufficient amount of the following vitamins:

• Vitamin C - found in fruits, berries and vegetables;
• B vitamins - nuts, cereals, vegetables, fruits;
• Vitamin H - is included in large quantities in cereals, dairy products;
• Vitamin K - found in vegetables and fruits;
• Vitamin PP - it must be taken from fish and poultry.

And also minerals:

• Calcium and phosphorus - you need to look for sour milk, nuts, vegetables;
• Magnesium - nuts, cereals, seaweed;
• Iron - found in buckwheat, nuts, spinach;
• Manganese - found in large quantities in fruits, nuts, spinach;
• Iodine - seafood is rich in them;
• Copper - it must be taken from nuts and seafood;
• Zinc - found in nuts (especially pine nuts) and cereals.

Based on this list, we can conclude that the basis of a woman's nutrition in the third trimester should be vegetables, fruits, cereals, nuts. It is also important to eat fish and meat from time to time. When it comes to cooking, it is best to steam or bake everything.

Separately, it should be noted that the drinking regimen for the prevention of edema should be changed - it is necessary to consume less liquid.

Diet during pregnancy

So, now you can see that, in general, the correct diet of the expectant mother consists of a variety of foods, it contains meat, fish, cereals, legumes, dairy products, vegetables and fruits. By and large, we can say that any person who is not indifferent to their own health should be guided by such a diet.

But, unfortunately, we get so used to various harmful products that a diet consisting of healthy products seems boring and not tasty to us, although, in fact, everything is possible except for the unambiguously harmful.

Let's take a look at the approximate diet of a future mother:

• Breakfast... It is best to eat one of the following dishes: porridge with berries, fruits, nuts; muesli with natural yogurt and honey; cottage cheese casserole; omelet with vegetables.
• Snack... Fruits, nuts, yoghurts, smoothies from these foods, as well as vegetables, herbs and berries.
• Dinner... Light vegetable soup or soup with chicken, rabbit, turkey broth. Baked / stewed / steamed meat or fish garnished with boiled potatoes, stewed vegetables and fresh salad.
• Snack... Freshly squeezed juice, toast with honey, cottage cheese casserole, bread with cheese, dry biscuits with milk, kefir, natural yogurt.
• Dinner... An ideal dinner would be meat or fish cooked in any way, but not fried in a pan, and a large portion of vegetable salad. If a salad is not a satisfying dish for you, you can make it more nutritious with a handful of nuts, walnuts and pine nuts are especially good.
• At night... If you dined early and hunger for the night, try to satisfy it with a glass of kefir, you can supplement the “meal” with dry biscuits with cheese.

This, as it will probably seem to someone, an overly correct diet can be diluted from time to time with cookies, buns, muffins, but these must necessarily be high-quality products, better cooked on their own, and you should not abuse them.

And please, get rid of the common misconception - if I want this, this is what the child wants. Believe me, your little one hardly wants a sausage soup. Yes, it is possible that someone eats harm without consequences, but this does not mean that you will be lucky too, so try to adhere to proper nutrition, because, in the end, pregnancy does not last so long, and the fruits of your mistakes will have to be reaped, perhaps all life.

The healthiest foods for pregnancy

However, even when the first trimester and / or hemoglobin problems remain behind, you should not forget about the correct diet. Recall that even with a completely successful pregnancy, it must be balanced, and bad habits are excluded.

It is especially commendable to eat not only the permitted products, but also those recommended as the most useful ones, among them:

1. Lean pork and beef... Both of these foods contain choline, which is very important for the proper development of your baby's brain. To date, there are already several studies that demonstrate an obvious relationship between the consumption of these types of meat with the intelligence of a child.
2. Properly cooked eggs... There is no need to take risks and eat raw eggs or soft-boiled eggs, it is best to boil them hard-boiled. Also, do not consume more than 5 yolks per week as they contain cholesterol.
3. Oatmeal and buckwheat porridge... These cereals are distinguished by an exceptionally rich composition, they contain selenium, sodium, potassium, B vitamins, as well as vitamin E and PP.
4. Natural yoghurt, cottage cheese and hard cheese... These are the most essential dairy products in the diet of an expectant mother.
5. Carrots, broccoli, avocado... Of course, all vegetables and greens are extremely useful, but there are also those in which all the vitamins, minerals, and amino acids necessary for the mother and the unborn baby are present in greater concentration. First, these are all red and orange vegetables, especially carrots, as well as broccoli and avocados.
6. Spinach... But it can rightfully be called the most useful greens, and not only for pregnant women, but for all people.
7. Strawberries, raspberries, blackberries... These berries will not only cheer up, but will also have an important beneficial effect on the body of the mother and the child. Although, of course, you need to understand that in the off-season they are much less useful.
8. Mango... The importance of this product for pregnant women is very high. However, any seasonal local fruit will be preferable to exotic. If both apples and mangoes are grown "artificially", it is better to choose the latter.
9. Walnut... All nuts are extremely healthy, however, special attention should be paid to walnuts, which are extremely important for proper brain development.
10. Olive oil... During pregnancy, it is advisable to abandon the available sunflower oil and replace it with cold-pressed olive oil.

Note! The usefulness of the product is, of course, good, but it is very important to take into account both the health features and the taste characteristics of the expectant mother. If, for one reason or another, the pregnant woman cannot stand any of the recommended products, you should not force yourself.

What foods can be used during pregnancy - watch the video:

Healthy nutrition during pregnancy is an important aspect of the healthy development of the fetus and the well-being of the expectant mother. The diet of women in an interesting position is actually not so strict, it should only be balanced and free from harm. However, for certain pathologies or peculiarities, the diet should be adjusted together with the obstetrician-gynecologist and strictly followed.