Diet during early pregnancy. Proper nutrition during pregnancy: menus and recommendations
Everything that is necessary for growth, the child receives from the blood of the mother. So, special attention should be paid. Do you need to eat more? Or should you just change your diet?
Let's talk about quantity first. This is the first question expectant mothers usually ask. Our grandmothers believed that a pregnant woman should eat for two. As a result, excess body weight accumulated. On the other hand, in recent years so much has been said about the dangers of systematic overeating that some expectant mothers began to eat too little, which is also not harmless for the child. How do you do it anyway?
The expectant mother should not eat twice as much, but twice as well
The human body functions due to the energy received from the outside, which is formed as a result of the "combustion" of food. The energy contained in each food is expressed in calories. Products, in turn, differ in their energy content: some provide few calories, others tens or hundreds of times more. The body uses the calories it receives from food to perform various functions, and it needs a certain minimum of calories to maintain life.
The basic metabolism in humans depends on body weight, height, age, sex. A woman of average height with normal body weight (60 kg), from 19 to 40 years old, engaged in light physical work, should receive approximately 1850-2000 kcal per day. During pregnancy, basal metabolism increases by 25%. Therefore, the expectant mother needs 2500 kcal, and by the end of pregnancy - 2800-2900 kcal per day.
Signs of malnutrition
- Lack of food (a situation that is much more common than is commonly thought).
- Wrong ratio of necessary components (common situation).
- Poor quality of products (also a common situation).
- Excess nutrition (much less common than the three above cases).
What threatens malnutrition during pregnancy?
- Late pregnancy (preeclampsia) is a painful condition, in severe forms of which fluid retention in the body (pregnancy dropsy), loss of protein in the urine, and an increase develop sequentially.
- Miscarriage (preterm birth and miscarriage), because due to malnutrition, the placenta cannot develop normally.
- The risk of premature abruption of the placenta - in the terms close to childbirth, the placenta begins to separate from the wall of the uterus, the child may die (50% probability), the mother has bleeding.
- Anemia (anemia) - occurs due to insufficient intake or absorption of proteins, iron, and vitamins.
- Infectious complications, including from the lungs, liver and kidneys.
- Weak labor activity, protracted labor, exhaustion of the expectant mother in childbirth.
- Postpartum hemorrhage and decreased blood clotting.
- Slow healing of perineal wounds, uterus shrinks slowly after childbirth.
- Retardation of intrauterine development of the fetus.
- Insufficient birth weight of the child, as well as prematurity, low viability.
- encephalopathy.
- Hyperexcitability and hyperactivity.
- Reduced fetal resistance to infections in the prenatal period, during and after childbirth; susceptibility to various diseases.
Convincing yourself to take care of proper nutrition is not easy, but the result is worth it.
What is the correct diet?
The necessary components include:
- proteins;
- carbohydrates;
- fats;
- vitamins;
- minerals (these include table salt, iron, magnesium, etc.);
- liquid.
Squirrels- the main "building material" necessary for the fetus. It is no coincidence that even during Lent an exception is made for pregnant women and they are allowed to consume meat, milk, eggs and other animal products. And even if you are a convinced vegetarian, it is better to give up your principles during pregnancy.
Proteins should be consumed at least 100 g per day in the first half of pregnancy and at least 120 g in the second. At least half of them should be animal proteins.
The daily diet of the expectant mother should include at least 100-150 g of lean meat (including poultry meat) or fish, as well as milk and / or dairy products (at least half a liter), cheese, cottage cheese, at least one egg. All these products contain easily digestible proteins, essential amino acids, and in optimal proportions.
carbohydrates it is recommended to consume an average of 350 g per day in the first half of pregnancy and 400 g in the second. After going on maternity leave, the consumption of carbohydrates, as well as the total caloric content of the diet, should be somewhat reduced, because at this time physical activity and, accordingly, the energy consumption of the body are significantly reduced.
In the consumed carbohydrates, the main share should be "good" carbohydrates. They are found in foods rich in vegetable fiber, such as brown wholemeal bread, cereals, vegetables, fruits, berries. And the use of "bad" carbohydrates - sugar and sweets, white bread and buns, pasta and confectionery - should be limited, especially in the second half of pregnancy.
Fats. The consumption of fats should be about 80 g per day, including vegetable - 15-30 g. From vegetable oils, sunflower, olive, corn oils are recommended, from animals - creamy and melted premium. Margarine, lard, various kinds of butter substitutes (the so-called light or ultra-light oils) are best excluded from your diet.
vitamins ensure the normal course of biochemical and physiological processes in the body. It is especially important for a pregnant woman to get enough of the following vitamins.
Vitamin E is vital for a future mother. The normal functioning of the reproductive system, intrauterine development of the fetus largely depends on it. The daily requirement for vitamin E is 15-20 mg. The main sources of vitamin E are unrefined vegetable oil, liver, eggs, cereals, legumes, nuts. Vitamin E is fat-soluble, therefore, for its full absorption by the body, products containing it are best consumed with sour cream or vegetable oil.
Vitamin C (ascorbic acid) strengthens and stimulates the immune system, activates the protective functions of the body. The daily requirement is 100-200 mg. The richest in vitamin C are rose hips, citrus fruits, black currants, kiwi, sea buckthorn, sweet peppers, and green onions.
B vitamins strengthen muscle fibers, are necessary for the normal functioning of the nervous, digestive, cardiovascular systems. A lot of vitamin B is found in dry nutritional and brewer's yeast, brown rice, flour, peas. From animal products, its content is high in the liver, kidneys and heart.
Vitamin A is necessary for the normal development of the placenta, protects cells from the effects of toxic products and harmful radiation. It is very important for vision. The daily requirement is 2.5 mg. Vitamin A the human body receives from beta-carotene, which is found in large quantities in vegetables and fruits of yellow, orange and red color (apricots, peaches, tomatoes, pumpkin, melon, and most of all in ordinary carrots), parsley, cabbage, especially color and Brussels.
Vitamin D is important for the proper formation of bones, the skeleton of a child. Its lack can also lead to the development of anemia in a woman.
Necessary for the normal development of the fetal nervous system. The source of folic acid is greens (green onions, parsley, lettuce).
Minerals and trace elements are also necessary for the normal development of the fetus. The most important of them can be called calcium, phosphorus, magnesium, potassium, sodium, iron.
Calcium, phosphorus and magnesium are the main "building materials" for the musculoskeletal system (bones and cartilage) of a child. With a lack of calcium during pregnancy, the fetus will "take" it from the bones and teeth of the mother, which can result in softening of the bones in a woman, their increased fragility and deformation, as well as caries.
The main "suppliers" of calcium are milk and dairy products, cheese, nuts, green vegetables.
A large amount of phosphorus is found in fish, meat, eggs, unrefined grains; magnesium - in watermelons, cereals, nuts, vegetables.
Potassium and sodium play an important role in regulating the water-salt balance of the body. A large amount of potassium is found in raisins, spinach, peas, nuts and mushrooms. And the main source of sodium is table salt.
Iron deficiency causes a sharp decrease in the level of hemoglobin in the blood, which, in turn, leads to a deterioration in the supply of oxygen to both the tissues and organs of the pregnant woman herself and the baby, and can even lead to the development of fetal hypoxia. The daily requirement for iron is 15-20 mg. In large quantities, it is found in egg yolk, liver, greens and fruits.
The need for vitamins and microelements during pregnancy is so great that even with the most balanced and rational diet, a pregnant woman often experiences a lack of these substances. Therefore, during pregnancy, doctors recommend taking complex multivitamin preparations, which are now developed and produced in a huge amount.
Liquids a pregnant woman needs 2-2.5 liters per day. Approximately half of this amount is contained in the consumed products. Accordingly, free liquid, including first courses, should be drunk 1-1.2 liters. With a tendency to edema in the last weeks of pregnancy, free fluid intake should be limited to 700-800 milliliters (3-4 cups). From drinks it is better to prefer juices, compotes, kissels, milk, table mineral water. You can drink weak tea; coffee is acceptable in small quantities (1 coffee cup per day) and also not strong.
Important!
Renowned Canadian midwife Gloria Lemay quotes a doctor's advice to a expectant mother who fears gaining weight: “You don't have to worry about weight gain as long as you eat. By food I mean what is grown on earth by Mother Nature. Everything you put into your mouth should be as close to nature as possible. If it's a potato, then baked in their skins. If cereals - then dishes prepared by you personally from whole grains. If the vegetables are organic and raw. If sweets, then let it be a fresh peach, a piece of melon or half a banana. The more refined the product, the more processed it is, the more it should be avoided (say, the difference between french fries fried in refined oil and potatoes baked in their skins is obvious). Gloria also recommends eating coarse gray sea salt. It is more useful than purified iodized fine salt, as it is of natural origin and contains many essential trace elements.
Dangerous foods during pregnancy
Seafood- an excellent source of protein and iron, and omega 3 - fatty acids contained in fish, have a good effect on the growth of the child and stimulate the development of the brain. To protect your body from harmful bacteria or viruses in your food, don't eat raw fish or crustaceans - especially oysters and shellfish - avoid sushi. Frozen smoked seafood should also be avoided.
Be sure to use the 10-minute rule when cooking fish. Measure the fish at its thickest point and cook it as follows: 10 minutes for every 2.5 cm at a temperature of 230 C. All seafood, except fish - shellfish, oysters and shrimp - be sure to cook in boiling water for 4-6 minutes .
Meat and game. During pregnancy, changes in metabolism and circulation can increase the risk of bacterial food poisoning. In this case, the reaction of the body will be much more painful. This rarely happens, but the poisoning can also affect the child's body.
To prevent foodborne illness, cook any meat and game thoroughly before serving.
For a while, forget about raw smoked and homemade sausages. E. coli bacteria, which often teems with the surface of meat, can also get inside during the process of chopping meat and cooking sausage. E. coli bacteria die only at an internal temperature of 80 ° C.
Be wary of street hot dogs and culinary meats, both sources of a rare but potentially serious foodborne illness known as listeriosis.
Dairy products. Dairy products such as skim milk, mozzarella cheese and cottage cheese are a healthy and nutritious part of a pregnant woman's diet. However, any product containing unpasteurized milk is strictly contraindicated for you, as it can cause a food sickness.
Avoid the following soft cheeses containing unpasteurized milk: Brie, Feta, Camembert, all blue-veined cheeses such as Roquefort, spicy Mexican cheeses.
Caffeine. During pregnancy, moderate caffeine consumption is about the equivalent of two cups and is not harmful. However, this does not mean that caffeine is healthy and completely safe.
Caffeine can cross the placenta and affect your baby's heart and breathing patterns. Abuse of caffeine - 500 mg or more per day, which is approximately equivalent to five cups of coffee - causes a decrease in fetal weight and a decrease in the circumference of his head.
Because of the potential risk, your doctor may advise you to limit your caffeine intake.
Herbal teas. Many herbal teas have a calming effect, but should be used with caution during pregnancy. Be sure to consult your doctor about this or that collection. Taking large amounts of certain herbal teas, such as peppermint and raspberry leaf tea, can cause contractions and increase the risk of miscarriage or premature birth.
One of the most basic rules is a complete rejection of alcohol!
Especially for- Ksenia Dakhno
It happened: you are pregnant. From now on, every action you take will somehow resonate not only in your future, but also in the future of your child. It is in the first half of pregnancy that you and him in the truest sense of the word are one. Your health is his health, your experiences are his experiences. And how you eat in these not so long 40 weeks depends on the development, well-being and even, as recent studies have shown, the life expectancy of your child.
A vivid illustration of this statement will be a table in which we tried to reflect two points of view on the same process, to look at pregnancy in the literal sense of the word from the inside and the outside. How does life originate and develop from week to week? What does the expectant mother discover in herself and feel at the same time? And most importantly - how to provide your body and the body of your future baby with everything necessary for both mother and future baby to be healthy?
In our table, we indicated the importance of certain nutrients at different stages of fetal development. I would like to emphasize that the diet of the expectant mother should be balanced and contain daily norms of vitamins and minerals throughout pregnancy.
First half of pregnancy
| Fetal development | Feelings of the expectant mother | Recommendations from the Danone Institute | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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| Embryonic period On the 10-16th day from the beginning of menstruation, fertilization occurred. There is a process of crushing the embryo and its movement through the oviduct to the fallopian tube. The embryo feeds on yolk, a small amount of which it finds in the egg. Daily intake of vitamins and minerals for pregnant women
Trace elements:
second half of pregnancySpeaking about the first half of pregnancy, we talked in detail about the changes that occur from week to week. This is understandable: the future baby worked hard on himself, grew literally by leaps and bounds, turning from a tiny grain of rice into a little man. And at the same time, the expectant mother was getting used to her new position, learning to do everything for two, eating right and creating all the conditions for her baby to develop and grow. And now the time has come when the baby focused on growth, and the expectant mother has already learned how to properly prepare for her future motherhood and saw a lot of advantages in her difficult situation. Now the two can even communicate. Mom often talks with her baby, plays music for him, walks a lot, and the baby does his best to make it clear that he hears everything and even seems to understand. Fetal size and weight table. second half of pregnancy
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All doctors talk about the balance of nutrition during pregnancy, as this is a very important point that affects the health of the unborn baby. Therefore, this article will discuss what should be the menu for pregnant women.
Briefly about a balanced diet
When we say "balanced nutrition", we are talking about the harmony of proteins, fats and carbohydrates. This harmony must be maintained every day for excellent well-being and health. A balanced diet is the basis for a pregnant woman, which is why such attention is paid to this issue.
- Squirrels. This is a building material for the body, because they are so important during the period of expectation of the baby. Proteins are of plant and animal origin.
- Fats. Contribute to the production of energy, are its direct source. They also play an important role in the absorption of certain vitamins. But you should not abuse them, so as not to harm your health.
- Carbohydrates are also part of the energy component, contribute to good working capacity and productivity, and help to find a feeling of satiety.
As for the proportional ratio, the menu for pregnant women should consist of:
- 20% proteins,
- 30% fat
- 50% carbohydrates.
Carbohydrates are divided into simple and complex. During pregnancy, special emphasis should be placed on the complex group of carbohydrates. Since simple carbohydrates are just sugar, which quickly breaks down, enters the bloodstream, thereby provoking a jump in blood glucose levels. The result of such processes may be the development of diabetes in pregnant women. Complex carbohydrates, on the contrary, give a woman the right energy. They are contained in dried fruits, pastries from durum wheat and wholemeal flour, whole grain cereals.
How to cook food for pregnant women?
Nutrition and menus for pregnant women should not only be based on the right products. In addition, food must be properly prepared. Ideal methods are steaming or baking the dish in the oven. In both cases, cooked foods retain more beneficial nutrients.
The second place on the scale of usefulness is occupied by cooking by boiling or stewing. This processing is also suitable for preparing dishes for pregnant women, as both methods provide variety in food.
There are some rules, following which, the expectant mother can afford to eat something fried. One of these rules says that in order to preserve the maximum amount of nutrients, frying products should be cut very finely. You need to fry them as quickly as possible - in 3-4 minutes. This way you can avoid the appearance of harmful compounds in food.
The menu for pregnant women can be compiled if desired, both for every day and for a week. This is convenient if there is any doubt that such a diet will be unusual. However, after a couple of months, this will no longer be necessary, since a persistent habit will be developed for the new menu for pregnant women.
It is especially important to separate the menu for pregnant women by trimester. The fact is that at different stages of pregnancy, the expectant mother needs a different amount of nutrients. We offer an approximate daily menu for trimesters. Based on these examples and explanations to them, you will be able to select the menu individually.
Menu for pregnant women (1st trimester)
In the first trimester, the lack of nutrients and trace elements in the menu for pregnant women can provoke disturbances in the development of the baby after birth. For example, proteins are the basic building material for the formation of cells and tissues of the fetus, and their deficiency increases the risk of developmental abnormalities. Folic acid affects cell division and the development of the nervous system, so its lack will also affect the health of the baby. To make the nutrition of the expectant mother as useful as possible for the baby, it is recommended to include the following products in the menu during pregnancy in the 1st trimester:
- eggs, lean meat;
- liver;
- dairy products, cheese (necessarily low-fat);
- wholemeal bread (rich in fiber and B vitamins);
- legumes;
- lettuce, cabbage, peas;
- seaweed;
- freshly squeezed juice (for example, from apples and celery).
Your baby's health largely depends on how you eat during the first trimester of pregnancy. Therefore, you should refuse all food that can have a negative effect on the fetus, and which can harm your well-being:
- fast food and fast food;
- snacks (chips, crackers, etc.);
- canned foods;
- vinegar, pepper, mustard;
- coffee (you need to exclude this drink due to the risk of negative consequences due to increased blood pressure);
- carbonated drinks.
Instead, opt for vegetables and fruits that are healthier for both of you.
Sample menu for pregnant women in the 1st trimester for every day and for a week:
Monday:
- Breakfast: Portion of muesli and milk
- 2nd breakfast: low-fat yogurt
- Lunch: Meat soup
- Lunch: Salad with fresh vegetables
- Dinner: Braised cabbage and rice
- 2nd dinner: 250 ml milk
Tuesday
- Breakfast: Rice porridge or oatmeal with milk
- 2nd breakfast: Slice of bread with butter
- Lunch: Soup with fish
- Snack: 100 g cottage cheese
- Dinner: Vermicelli, liver in kefir sauce
- 2nd dinner: Salad of vegetables and seaweed
Wednesday
- Breakfast: 150 g cottage cheese, a cup of tea
- 2nd breakfast: Cup of tea with biscuits
- Lunch: Cream of broccoli or pumpkin soup
- Afternoon snack: Fruit
- Dinner: Steam chicken cutlet, mashed potatoes
- 2nd dinner: Yoghurt
Thursday
- Breakfast: Buckwheat with milk, a glass of any juice
- 2nd breakfast: Yoghurt
- Lunch: Creamy cabbage soup (broccoli or cauliflower), slice of bread
- Snack: Apple or pear
- Dinner: Vegetable salad, avocado and tuna
- 2nd dinner: A glass of berry juice
Friday
- Breakfast: Bread sandwich with tomato and cheese, a glass of fermented baked milk
- 2nd breakfast: Orange
- Lunch: meatballs with pasta, a salad of your favorite vegetables
- Afternoon snack: 30 g walnuts
- Dinner: Potato baked in sour cream, herbal tea
- 2nd dinner: Kefir
Saturday
- Breakfast: Cottage cheese pancakes and herbal tea
- 2nd breakfast: 30 g dried apricots
- Lunch: Whole grain bread, vegetable soup with a piece of chicken
- Afternoon snack: Grated apple with carrots
- Dinner: Lettuce, tomatoes and cheese
- 2nd dinner: Milk 200 ml
Sunday
- Breakfast: Milk oatmeal with apple, juice
- 2nd breakfast: One banana
- Lunch: Salad with tomatoes, chicken soup, a cup of tea
- Afternoon snack: Fruit
- Dinner: Steamed chicken cutlet with vegetables
- 2nd dinner: Yoghurt
The dishes presented in this menu for pregnant women are easy to prepare. You can create such a menu yourself. At the same time, adhere to the basic principles of nutrition in the first months of pregnancy and the recommendations of your doctor.
Menu for pregnant women (2nd trimester)
In the 2nd trimester, all the main organ systems of the fetus are already formed. At this stage, only intensive development takes place. To support development processes, a woman needs to add to the daily menu for pregnant women those foods that help the baby grow and develop.
In this period, the laying of the teeth of the crumbs, the strengthening of the bones of the skeleton, so the intake of calcium becomes an important task. Calcium is best absorbed when combined with vitamin D, so you should either eat foods that contain both or eat foods rich in vitamin D and calcium together:
- liver of marine fish (for example, pollock);
- egg yolk;
- dairy products;
- butter;
- spinach;
- raisin.
At this time, it is necessary to limit the use of salt, monitor the fluid entering the body. It is important to control the intake of carbohydrates, since an excessive amount of them will lead to additional weight gain. Keep these points in mind when preparing a menu for pregnant women and walk more often in the fresh air, because this is how the baby will receive the oxygen he needs.
List of foods to avoid in the 2nd trimester:
- flour and sweets;
- spicy and smoked food;
- sausages, sausages;
- fried and fatty foods.
Sample menu for pregnant women in the 2nd trimester for every day and for a week:
Monday
- Breakfast: Sandwich with tomatoes and cheese, scrambled eggs
- 2nd breakfast: Portion of cottage cheese and raisins
- Lunch: Soup with fish/meat broth
- Afternoon snack: Yoghurt
- Dinner: Pasta with tomato sauce
- 2nd dinner: Rosehip tea
Tuesday
- Breakfast: Oatmeal milk porridge
- 2nd breakfast: Banana, apple or 30 g of nuts
- Lunch: Chicken broth soup
- Snack: 100 g cottage cheese
- Dinner: Vegetable stew with lean meat
- 2nd dinner: Kefir or yogurt
Wednesday
- Breakfast: Omelet
- 2nd breakfast: Low fat yogurt
- Lunch: Stew of meat and fresh vegetables
- Afternoon snack: Fruits
- Dinner: Porridge with milk
- 2nd dinner: Salad or fruit
Thursday
- Breakfast: Curds with raisins and sour cream
- 2nd breakfast: Nuts 30 g
- Lunch: Lentil soup
- Snack: Pear or apple
- Dinner: Chicken meat baked with tomatoes, boiled rice, a cup of tea
- 2nd dinner: Yoghurt
Friday
- Breakfast: Sandwich, scrambled eggs
- 2nd breakfast: Tomato juice 200 ml
- Lunch: vegetable soup
- Afternoon snack: Apricot
- Dinner: Lettuce and avocado salad
- 2nd dinner: Cup of tea
Saturday
- Breakfast: Corn porridge with dried apricots in milk
- 2nd breakfast: A piece of cheese, bread
- Lunch: Vegetable salad, a portion of chicken breast baked with tomatoes, green tea
- Afternoon snack: Juice or fruit
- Dinner: Squash fritters with sour cream, rosehip tea
- 2nd dinner: Glass of milk
Sunday
- 2nd breakfast: Yoghurt
- Lunch: Tomato salad with cucumbers, cabbage soup
- Snack: Nuts or dried fruits ≈ 30 g
- Dinner: Stewed veal with buckwheat, vegetable salad
- 2nd dinner: Yoghurt
Menu for pregnant women (3rd trimester)
The main principle of nutrition in the 3rd trimester of pregnancy is to eat in small portions, but many times. The increased need for carbohydrates does not mean that you can now absorb high-calorie foods indefinitely. Rather, on the contrary, control over their intake will help to avoid weight gain, which in this period can not only complicate childbirth, but also threaten the life and health of the baby. Remember that the need for calcium has not disappeared either, so part of the menu for pregnant women of the 2nd trimester can also be used in the later stages of bearing a baby. It is also recommended to include the following foods in the diet:
- fresh vegetables,;
- nuts;
- fruits;
- fish;
- vegetable soups;
- steam or boiled meat or fish.
The closer the date of birth and the completion of the development of the most important organs of the fetus, the more attentive you should be to the menu during pregnancy in the 3rd trimester. To prevent the appearance of edema, heartburn, a state of depression, the development of late toxicosis, limiting the use of the following products will help:
- egg yolk;
- animal fats and lard (butter and vegetable fats are allowed);
- fried foods;
- fat meat;
- meat sauces and gravies;
- thick meat and fish broths,
- pickles.
Meat should be limited to 3-4 servings per week. Meat food in the ninth month, eat no more than twice a week.
Some dishes heavily burden the liver and stomach, so it is better to exclude them during this period. So you can improve your well-being, get only pleasant emotions from pregnancy, avoiding its unpleasant manifestations.
In the 3rd trimester, it is good to spend fasting days a couple of times a week. These days, eat kefir, cottage cheese, apples. Fasting days will help prepare for childbirth and tone the body. But before you spend them, consult your doctor!
Sample menu for pregnant women in the 3rd trimester for every day and for a week:
Monday
- Breakfast: Portion of porridge
- 2nd breakfast: A handful of dried fruits
- Lunch: Soup with vegetables
- Afternoon snack: Ryazhenka 200 ml
- Dinner: Buckwheat, steamed cutlet
- 2nd dinner: Fruit
Tuesday
- Breakfast: Tea with milk, biscuits
- 2nd breakfast: Portion of fruit or yogurt
- Lunch: Vegetable pasta
- Lunch: Salad of tomatoes, spinach and olives
- Dinner: Low-fat pilaf
- 2nd dinner: Kefir / fermented baked milk
Wednesday
- Breakfast: Slice of bread with butter, tea
- 2nd breakfast: Egg salad with kelp
- Lunch: Soup with a piece of fish
- Afternoon snack: Portion of cottage cheese
- Dinner: Mashed potatoes with a piece of fish or steamed meat
- 2nd dinner: Fruit salad or juice
Thursday
- Breakfast: Slice of bread with butter, boiled egg, herbal tea
- 2nd breakfast: Seasonal fruit
- Lunch: Portion of borscht, salad
- Afternoon snack: Pear
- Dinner: Tuna, Rice and Egg Salad
- 2nd dinner: Yogurt or fruit
Friday
- Breakfast: Cottage cheese with fresh berries or jam
- 2nd breakfast: Orange juice
- Lunch: Stewed vegetables with veal, herbal tea
- Afternoon snack: Any fresh fruit
- Dinner: Steamed rice and vegetables
- 2nd dinner: Kefir 200 ml
Saturday
- Breakfast: Hercules in milk with dried apricots
- 2nd breakfast: Slice of bread with salmon (slightly salted)
- Lunch: Tomato-roasted chicken breast, pumpkin puree soup
- Afternoon snack: Fruits of the season
- Dinner: Steam fish, rice
- 2nd dinner: A glass of fermented baked milk
Sunday
- Breakfast: Curds, sour cream
- 2nd breakfast: A handful of nuts
- Lunch: Fish cutlet, pasta or rice, vegetable salad
- Afternoon snack: Smoothies from kefir and berries
- Dinner: Lazy cabbage rolls
- 2nd dinner: Herbal tea or 200 ml of milk
In the last weeks of pregnancy, you need to exclude “fast” carbohydrates (flour, sugar, honey, jam) from the menu and refuse fatty foods. So the body can prepare for childbirth, the weight of the fetus will decrease, thereby facilitating the process of its birth.
You can skip snacks or porridge, but not soup. Even a simple vermicelli soup in chicken or meat broth will satisfy the body's need for warm, liquid food that no drink can fill. The basic rule of nutrition during pregnancy, regardless of its duration, is to eat more often, but reduce the amount of food. If you have a strong desire to eat, take a small portion. After all, usually such a desire arises when the body experiences a lack of a substance.
Products that should be excluded from the menu for pregnant women:
- When you notice the first symptoms of pregnancy, completely eliminate alcohol. Even women who have never been pregnant know from school that ethanol from alcoholic beverages depresses the central nervous system and leads to the development of physical pathologies in the child.
- Fast foods not only allow you to quickly satisfy your hunger, but also create a load on the digestive tract due to a large amount of fat and cholesterol. Protect your body from such exposure, and he will respond to this with good health and the absence of problems with pressure.
- Products containing artificial colors and GMOs. It is absolutely not necessary to expose the baby's body to their effects. Even the usual instant noodles in large quantities can harm the health of the child.
- Mushrooms, although they are considered equivalent to meat, a pregnant woman should refuse them. Mushrooms are a product that is difficult to digest, while a woman should experience only light joyful emotions.
- Smoked products. Often such products contain carcinogens that are part of liquid smoke. You can protect yourself and your baby from them by not using such products.
- Fried food. Replace such dishes with stews or baked foods. Fried foods slow down the cleansing of the body from toxins, and can also increase weight.
- Flour should also be limited in the diet or completely excluded. Buns do not contain anything useful either for your or for children's health, but they contribute to a set of weight that is completely unnecessary now.
- A large amount of sugar provokes carbohydrate imbalances, which are extremely difficult to track during pregnancy. The point here is the rapid growth of the fetus, due to which you may not notice that you have gained more kilograms.
- Reduce the amount of fresh, in particular black, bread in the diet. Yeast, which is added to the dough, often provokes an unpleasant feeling of heartburn. Try replacing wheat bread with whole grain or bran bread, you can use toasted bread.
- Pickled, salty, spicy and fatty foods retain fluid in the body, and this leads to swelling, which makes it impossible to fit into shoes. Sometimes swelling even causes pain. If you have a strong desire to eat something salty, eat a slice of lightly salted fish, not a jar of pickles.
Some products do not have to be completely abandoned, but it is worth limiting their number on the menu for pregnant women. Thanks to this, the development of the fetus will be favorable, and the condition of the pregnant woman will be more comfortable.
Unloading days for expectant mothers
A particular problem during the bearing of a baby is the preparation of a menu for weight loss during pregnancy. Everyone knows that dieting and losing weight during pregnancy is impossible. But I really want to keep my shape, however, extra pounds harm the pregnancy itself. But how to deal with this problem without threatening your well-being and the development of the fetus?
A good solution would be fasting days for pregnant women. Food on such a day will not be varied and satisfying, but at the same time, it is safe for the health of the pregnant woman and the child.
Unloading days, experts recommend organizing once every 10 days. Remember that this practice also has contraindications, so check with your doctor first about whether you need “unloading” and whether it will be useful.
There are several food options on fasting days for expectant mothers:
- apple - about one and a half kg of apples per day,
- cottage cheese - low-fat cottage cheese 0.6 kg, 2 cups of tea without sugar,
- kefir - kefir 1.5 liters per day.
During pregnancy, a woman should be especially attentive to her diet, because the vitamins that are absorbed by the body contribute to the full development of the fetus.
Very often, women, thinking through their diet, use the well-known method of compiling a menu - nutrition during pregnancy by week. Table such a diet contains all the important data on the diet of the necessary products.
Compiling a table clearly simplifies the process of distributing products and maintaining the desired diet. You need to understand that nutrition should be balanced, saturated with a full range of nutrients that will enable the body to receive the necessary energy boost.
It is important to plan the most balanced diet, containing those components that will be most beneficial for mom and her unborn child. Before planning a diet, you should be aware of the universal mandatory rules:
- fractional five meals a day;
- exclude fried foods and smoked foods from the menu;
- avoid overeating;
- eat fruit or dairy products before bed;
- include stewed vegetables, steamed dishes in the diet.
Girls should be attentive to the use of products, because they can both give the child a maximum of vitamins and harm him with harmful substances or allergens contained in them.
Therefore, before thinking about nutrition during pregnancy by weeks in the form of a table, you need to understand the features of eating in the first, second and third trimesters. After familiarization, you can begin planning a harmless diet for the gestation period.
During pregnancy, you need to exclude fried and smoked foods, but eat fruits, vegetables (stewed or steamed), dairy products Nutrition during pregnancy by week. Table
weeks | Development features | diet |
1-3 weeks | At the first stages, the health of the baby begins to take shape. Gynecologists say that sufficient folic acid content is of great importance. | Folic acid is found in a variety of foods: salads, greens, and grains. You also need to eat vegetables, yellow fruits. |
3-4 weeks | The development of the placenta, the natural membrane, is observed. For development, you should use foods that are rich in minerals, in particular calcium. | Vegetables, dairy products, broccoli, and fruit juices contain a lot of calcium. To get manganese, women need to include pork, eggs, oatmeal and bananas in the menu. |
5 week | Manifestation of morning toxicosis. | The menu should be changed: replace meat with beans, eat more nuts, as well as apricots, carrots. |
6 week | At aggravation of toxicosis. | In the morning it is better to eat crackers or crackers. Increase the amount of liquid (at least 8 glasses). |
7-10 weeks | There is a violation of the intestines. Toxicosis. | Exclude carbonated drinks, include kefir, prunes in the menu. Eat foods with fiber - brown rice, whole grain cereals. |
11-12 weeks | End of the first trimester. | During this period, you should listen to the needs of your body and eat the food that you want, because it is what the future baby needs. |
13-16 weeks | Beginning of the second semester. | Increase protein food and daily calorie intake of no more than 3000 kcal. |
16-24 weeks | The hearing and vision of the baby develops. | Eating foods with beta-carotene (vitamin A). It is better to include cabbage and carrots in the menu. |
24-28 weeks | Growth of the uterus, the appearance of heartburn. | Pregnant women should eat fractionally, avoid soda and caffeinated drinks. You need to eat in small portions. |
29-34 weeks | Growth and strengthening of bones. | For better growth of the skeletal system, as well as proper brain function, the baby needs a lot of calcium and iron. The menu for this period should include nuts, fish (should be fatty), meat. |
35-40 weeks | Preparing for childbirth. | For successful childbirth, you need to supply the body with the necessary energy, for this you need carbohydrates. Kashi is the basis of the menu. |
Nutrition during pregnancy should be fractional, five times a day Nutrition during pregnancy by week (Table) will help you make the best diet, contributing to the proper development and prepare the body of the expectant mother for the stresses during childbirth and the first time after them.
Is it possible to do fasting days during pregnancy? What sports to 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 pay attention to their diet, reminding them that the main focus of the diet during pregnancy is to provide the body of the mother and child with nutrients, minerals and vitamins. The emphasis should be on the quality of the food, not the quantity. The allowable increase in the period of bearing a child is 9-15 kg. The task of every expectant mother is to keep weight under control, since excess body weight negatively affects the health of the baby and complicates the process of childbirth.
According to statistics, about 40% of women gain excess weight during pregnancy. This is not only an aesthetic defect, but also a risk factor contributing to the development of various diseases.
Losing weight in an “interesting position” is a risky business, but in some cases you can’t do without it. The main thing is to remember: regardless of the period, pregnant women should choose a menu that will allow them to lose excess without compromising their own well-being and the health of the child!
The dangers of being overweight
You can talk about overweight during gestation if, starting from the 16th week, the increase exceeds one kilogram in seven days. A solid fat layer on the body of a pregnant woman 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;
- the threat of miscarriage;
- indications for emergency caesarean section;
- gestation of the fetus;
- premature rupture of amniotic fluid;
- giving birth to an overweight child.
Excess weight of the mother is detrimental to the health of the unborn child. The following developments are allowed:
- oxygen starvation;
- dissymmetry between the pelvis and head;
- nutrient deficiency;
- neurological diseases;
- propensity to acquire extra pounds in the future.
A balanced diet for weight control
Carrying a child under her heart, a woman is obliged to follow the basic "food" rules of her position:
1. Control the quality of the products used, 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 together with iodine-containing drugs. Take one tablet with meals;
- Vitrum Prenatal Forte is a multivitamin preparation containing minerals. Additionally contains iodine. Taken on a tablet;
- "Vitrum Prenatal" - contains vitamin A, iron, folic acid, magnesium. Taken on a tablet.
3. Eat foods to maintain normal bowel function.
4. Take care of a balanced diet.
A full supply of the body of the expectant mother and fetus with all the necessary substances - and there is a balanced diet. The daily energy value of foods in a woman's diet should be distributed as follows:
- 30% of the daily requirement is for breakfast;
- 10% allocated for second breakfast;
- 40% shown at lunch;
- 10% falls on an afternoon snack;
- 10% should be consumed at dinner.
All essential nutrients must be supplied in certain proportions in relation to each other and controlled in volume:
- Proteins are the basis of the basics of the diet, an important "building material" involved in the formation of tissues and organs of the fetus. The daily norm ranges from 90-130 g (2 chicken eggs, 0.5 kg of cottage cheese, 0.1 kg of fish or meat).
- Carbohydrates are the main source of energy. They affect the rate of metabolic processes and raise the level of internal glucose. The daily rate should not exceed 400 g. The excess leads to the growth of the subcutaneous fat layer. The lower limit is 350 g per day.
- Fats are one of the most important components of food, a "golden reserve" of energy resources. Their contribution to the organization of a balanced diet is significant. The daily norm is 90-130 g (60 g of butter, 0.4 kg of lean meat, 8 eggs, 0.2 kg of sour cream). Excess fat is dangerous because it is the main cause of weight gain during pregnancy, being stored in the body in reserve.
- Microelements. Especially significant is calcium, which is consumed by the body very intensively during pregnancy. This is due to its active participation in the construction of the bones of the child. The daily norm is 1.3 g. The diet during gestation should also contain iron. The daily norm is 18 mg. Among other things, zinc, magnesium and sodium are important.
- Fiber is indispensable for the normal functioning of the intestines. Its presence in the diet is of particular importance in the later stages of gestation.
Mandatory points:
- dairy products should be included in the diet: up to 200 g of milk (in the absence of allergies), about 200 g of yogurt or kefir, about 150 g of cottage cheese;
- the menu should contain cereals cooked from cereals, and pasta from the highest grade of flour. Their consumption will reduce the amount of bread on the menu;
- meat should be consumed daily and fish several times a week;
- dishes should contain vegetable oils: olive, mustard, linseed;
- the lower limit of fluid consumed per day is one and a half liters. A woman should consume not only water - herbal tea is allowed. It is useful to introduce freshly squeezed juices, homemade fruit drinks and compotes, rosehip broth into the menu.
It is better for a pregnant woman to eat at a strictly set time. Breakfast is recommended 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 will 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, will not allow you to overdo it with a portion 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, products of animal origin, pickles, flour products and pastries from shortbread and yeast dough, cakes with fatty butter creams, sweet carbonated drinks, it is appropriate to refuse.
Women who were overweight before pregnancy should opt for lean meats and low-fat dairy products. “Simple” carbohydrates found in rice, white pastries and sweets can be replaced with “complex” carbohydrates by switching to brown rice, dried beans, whole grain bread. Salt retains fluid in the body, so its consumption should be kept to a minimum.
Products
The following products restrain a woman's body from excessive weight gain, so they should be present on her table daily:
- zucchini;
- cabbage;
- broccoli;
- carrot;
- pumpkin;
- cucumbers;
- tomatoes;
- green onion.
- 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
Foods for weight loss should be prepared in safe ways. The most acceptable is for a couple. It is good if there is a special device that allows you to save all the useful properties of food. No less useful dishes baked in the oven. Everything can be baked. For this, special paper or foil is used. Quenching is also shown. A useful method of cooking involves a long stay of food on low heat in a container with a lid. Very tasty in this way it turns out to cook meat and potatoes. Do not do without boiling.
Before each meal, a pregnant woman should drink a glass of clean water. This will improve the digestion process and allow you to eat less.
calories
For the healthy development of the fetus, a woman needs 300-400 kcal more than before pregnancy. It is by this amount that the energy costs of her body increase. On average, a pregnant woman should receive from 2000 to 2800 kcal / day. More does not mean good and absolutely not necessary for the normal course of pregnancy.
If a woman in an “interesting position” is shown bed rest, the daily calorie content of the diet is reduced by an average of 20%.
Menu for overweight
- In the morning on an empty stomach: a glass of non-carbonated water.
- 10 minutes later: an apple.
- For breakfast: a salad of sweet peppers, cucumbers and tomatoes, kefir or milk porridge (oatmeal, barley, buckwheat) with berries.
- For a second breakfast: green or herbal tea, biscuit cookies 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 going to bed: grated apple and sugar-free carrots.
Can pregnant women go on a diet
With an excessive set of extra pounds, modern medicine does not exclude the use of pregnant diets that help stabilize weight and exclude its intensive growth. At the same time, doctors draw attention to the fact that bearing a child is not the right time for bold experiments and the use of popular diets. Absolutely forbidden:
- Strict food restriction, starvation and mono-diets are harmful to the woman herself and her child. Exclusion from the diet of certain foods is fraught with insufficient receipt of vitamins and other important substances by the fetus.
- Citrus diets, the menu of which is based on the use of tangerines, grapefruit, orange and their juice, develop the likelihood of allergic reactions in the newborn. The chocolate regimen, which involves the use of chocolate, coffee and cocoa derivatives, operates on the same principle.
- Modes based on legumes (soybeans, beans, peas) contribute to an increase in protein in the body. Its decay products sometimes cause toxic reactions. Protein diets work similarly, and it is permissible to sit on them only for medical reasons and under the watchful supervision of physicians.
- A diet based on blood-thinning berries (currants, strawberries, strawberries, viburnum, raspberries) can harm the fetus and even cause bleeding.
- During pregnancy, the use of fat-burning cocktails and drinks to speed up metabolism is unacceptable. They can cause miscarriage.
A diet can be recommended to a pregnant woman in case of an increased level of salt in the body (established by clinical analysis), which leads to the accumulation of fluid in the tissues and the appearance of edema. Also, a doctor can prescribe a diet for pregnant women, aimed at solving a specific problem in a particular woman.
The benefits of diet during pregnancy
- Proper nutrition is essential for having a healthy baby.
- A special mode helps in maintaining the endurance of the expectant mother.
- A special diet helps in the fight against a number of diseases.
- Diet for weight loss contributes to the normalization of weight.
Diet by trimester
During certain periods of pregnancy, the mother's body behaves differently. It is important to follow a diet for pregnant women for weight loss that corresponds to the period of fetal development. So it will be possible to exclude the development of health problems and not gain too much.
1 trimester
Extra pounds are gained by women before the 12th week of bearing a child, while the emphasis should be placed not on the quantity, but on the quality of food. The diet should be based on proteins and vitamins. No more than 2000 kcal should be consumed daily.
In the diet of a diet for pregnant women to lose weight, you need to enter:
- lean meat;
- eggs;
- green pea;
- white and sea cabbage;
- low-fat cheese and cottage cheese;
- wholemeal bread;
- liver;
- fresh juices.
It is wise to avoid:
- canned food;
- carbonated drinks;
- fast food;
- 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 on lean broth.
- 16:00 - vegetable salad with olive oil.
- 19:00 - boiled rice and stewed cabbage.
- 8:00 - oatmeal milk porridge.
- 11:00 - a sandwich with a piece of butter.
- 13:00 - soup on low-fat fish broth.
- 16:00 - 100 grams of fat-free cottage cheese.
- 19:00 - liver with boiled pasta.
- 21:00 - some seaweed.
- 8:00 - 100 g of low-fat cottage cheese, green tea.
- 11:00 - tea with biscuit cookies.
- 13:00 - soup with vegetables.
- 16:00 - pear.
- 19:00 - chicken steam 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 ryazhenka, a piece of bread with a piece of cheese.
- 11:00 - orange.
- 13:00 - boiled pasta, steam cutlet, salad.
- 16:00 - a couple of walnuts.
- 19:00 - potatoes baked 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 - fruits.
- 19:00 - chicken cutlet, steamed vegetables.
- 21:00 - a glass of yogurt.
2 trimester
During the period of active growth of the fetus, the woman's body needs additional feeding. The daily diet for pregnant women is 2500 kcal. Starting from the 14th week, you should limit the consumption of sugar and confectionery. 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 broth.
- 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 - a 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 - fruits.
- 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 chicken without skin, tea.
- 21:00 - a glass of yogurt.
- 8:00 - scrambled eggs and a slice of bread with a 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, a loaf.
- 13:00 - buckwheat, a slice 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 in 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 - squash pancakes, sour cream, rosehip broth.
- 21:00 - a glass of yogurt.
In the second trimester, a woman should be careful with allergen products. Their consumption should be rare. Exotic fruits, citrus fruits and strawberries can be consumed, but if possible in modest portions.
3rd trimester
During this period, it is better not to overeat. Despite the need for carbohydrates, you should not lean on too high-calorie foods. The energy value of food should not exceed 2800 kcal per day.
- fruits;
- nuts;
- vegetable soups;
- steam fish;
- boiled meat.
Should be excluded:
- fats and lard;
- fried foods;
- yolk;
- pickles;
- gravy;
- vegetable and butter.
In the third trimester, you need to limit your water intake - no more than a liter during the day. The rule also applies to liquid foods, including soups. Several times a week it is useful to arrange fasting days. This will restore the body tone and prepare it for the upcoming birth.
Weekly menu
Monday
- 8:00 - porridge with milk.
- 11:00 - dried fruits.
- 13:00 - soup on vegetable broth.
- 16:00 - kefir.
- 19:00 - steam chicken cutlet, buckwheat porridge.
- 21:00 - fruits.
- 8:00 - dry biscuits, 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 fat-free 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 - fruits.
- 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 and dried apricots.
- 11:00 - salmon sandwich.
- 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 - ryazhenka.
Sunday
- 8:00 - cheesecakes and sour cream.
- 11:00 - a handful of nuts.
- 13:00 - pasta, fish steam cutlet, vegetables.
- 16:00 - fruits.
- 19:00 - cabbage rolls with low-fat sour cream.
- 21:00 - milk.
Special diets for pregnant women
During childbearing, a doctor may recommend a special diet for a woman, focused on her state of health. The diet of each diet for pregnant women for weight loss is balanced, so nutrition systems help to monitor the number of kilograms gained.
Protein
The diet is high in protein. It is indicated for pregnant women with a rapid set of kilograms, as it helps to control their growth and reduce excess. It is important for a future 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 are an indispensable source of protein. During pregnancy, cooked “in a bag” are better absorbed. It is not necessary to cover the daily requirement for protein with eggs - they can cause allergies.
The protein diet for pregnant women has obvious advantages:
- No strict dietary restrictions.
- Improving metabolism.
- Burning fat reserves.
- Strengthening the uterus and placenta.
- Sufficient saturation.
sample menu
It is recommended to make a diet for pregnant women in such a way that the morning starts with carbohydrates, which perfectly saturate and give the body energy to digest food. Lunch is good to make up high-calorie dishes that can relieve hunger for a long time. In the evening, only protein foods are preferred.
- 1 trimester: bran flakes with milk, a slice of rye bread, tea.
- 2nd trimester: apple, muesli and yogurt, chamomile tea.
- 3rd trimester: curdled milk, milk porridge.
- 1 t-r: milk and biscuit biscuits.
- 2 tr: ryazhenka, prunes.
- 3 tr: a piece of cheese, whole grain bread.
- 1 t-r: soup with weak chicken broth, a piece of baked fish, yogurt.
- 2 tr: lentil soup, boiled meat, seaweed salad, juice.
- 3 tr: soup on a weak vegetable broth, tuna salad, a piece of baked chicken breast, rosehip broth.
- 1 tr: biscuit biscuits and tea.
- 2 tr: almonds and banana.
- 3 tr: yogurt and apple.
- 1 t-r: rice, a piece of baked meat, milk pudding.
- 2 tr: grilled fish, tomato, yogurt.
- 3 tr: rice, boiled fish, fermented baked milk.
Before bedtime
- 1 tr: kefir.
- 2 tr: fat-free kefir.
- 3 tr: fat-free kefir.
The diet can only be used under the supervision of a doctor, as excessive protein intake and the desire to lose weight can result in an increase in the load 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-vegetable diet is a type of protein diet. In some cases, it is easier to carry. The regime involves the alternation of fish, meat and vegetable days. As a rule, protein foods are consumed for several days, the next two days you need to eat vegetables and fruits. The benefits of the nutrition system are based on a greater intake of minerals, vitamins and antioxidants needed by a woman and a baby. The diet is suitable for a slight correction of the weight of a pregnant woman.
Salt-free
For normal health, a person needs to consume up to 5 g of table salt daily. Most people exceed the norm by several times. As a result, fluid accumulates in the body, weight gain occurs, the development of diseases of the kidneys, liver and cardiovascular system. For pregnant women, excessive salt intake is fraught with high blood pressure and the appearance of edema. Salt during childbearing should be limited, and in some cases a salt-free diet is indicated.
The essence of the diet is to avoid foods high in salt. With the right selection of the components of the diet menu for pregnant women to reduce weight, there will be no lack of salt in the body.
You can use:
- 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% fat;
- jam;
Prohibited:
- roast;
- acute;
- smoked;
- fatty;
- sour;
- marinades;
- pickles;
- pork and lamb;
- confectionery.
Menu for the day
- Morning: 100 g of porridge, scrambled eggs from a couple of 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.
- Snack: 100 g baked apples or dried fruits.
- Evening: soup-puree from vegetables (you can stew), a piece of bread, smoothies.
- Before going to bed: a glass of kefir.
At first, a salt-free diet may seem too tough. To rid food of freshness, you can use sea salt, adding salt to dishes at the very end of cooking or just before serving.
Hypoallergenic
According to experts, an allergy is formed in a child already during his stay in the mother's body due to her intolerance to certain products. A doctor can determine a hidden allergy in a woman by the presence of extra pounds, preeclampsia and edema. In the presence of 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.
Approved for use:
- lean meat;
- cereals;
- vegetables and fruits of soft color (cucumbers, zucchini, potatoes, cabbage, yellow and green apples, pears);
- mushrooms;
In limited quantities, it is allowed to use sour cream, pasta and bakery products made from premium flour.
Menu for the day
- Breakfast: oatmeal porridge on the water, a slice of wheat bread, an apple.
- Snack: a glass of plain yogurt.
- Lunch: vegetarian soup, rabbit meat steam cutlet, cauliflower salad, compote.
- Snack: fruit.
- Dinner: a salad of allowed vegetables with vegetable oil, stewed potatoes, a piece of boiled beef, tea.
- Before going to bed: kefir.
A decrease in hemoglobin (anemia) during the period of bearing a child 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. The diet of this diet for pregnant women cannot be imagined 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.
The appetite of a pregnant woman with low hemoglobin can 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 the 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: beetroot and carrot salad, rosehip broth.
- Lunch: soup with turkey heart and meat broth, bread, cottage cheese, fruit.
- Afternoon: berries.
- Dinner: vegetable stew, a piece of baked meat, tea.
- Before going to bed: a 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 needs for normal gestation and an important element of a healthy diet. They are perfectly absorbed, prevent the accumulation of toxins and body fat.
The essence of the nutrition system is the use of "complex" carbohydrates, that is, fiber and pectins. They contain few calories, but promise satiety. The diet helps to normalize the weight of a pregnant woman by accelerating metabolic processes.
“Simple” carbohydrates are excluded from the diet for pregnant women:
- confectionery;
- not whole grain cereals;
- sweets;
- white flour bread;
- grape;
- bananas.
- legumes;
- cottage cheese;
- whole grain cereals;
- Brown rice;
- pasta from durum wheat combs;
- vegetables and fruits.
Menu for the day
- Morning: milk porridge (buckwheat, oatmeal, rice), egg, cheese sandwich, 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 fruits, compote.
With 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, there is a violation of the work of important organs and systems, and health deteriorates. Also, the development of toxicosis has chronic diseases of the gastrointestinal tract and liver. The problem often overtakes emotionally unstable women.
There are several degrees of toxicosis:
- I - 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. The weight loss is over ten kilograms.
Toxicosis can be early, manifesting in the first trimester, and late (preeclampsia), occurring after the 35th week of pregnancy.
Diet in the early stages
- Food should be fractional. The stomach is better at accepting small portions that do not cause it to stretch. Frequent eating does not overstimulate the hunger center.
- Toxicosis imposes a ban on fatty high-calorie foods. Products should be easily digestible, without requiring significant efforts from the digestive tract.
- Breakfast is required. At the same time, it is not necessary to eat fully. The ideal solution is fruits that are easy to digest and provide sufficient glucose levels for good health.
- It is desirable to refuse soups, especially those cooked in meat broth. The combination of liquid and solid food in one meal will cause vomiting. Tea "in a bite" with cookies is excluded for the same reason.
Shown:
- vegetables: tomatoes, pickles, fresh cabbage, carrots, cauliflower, zucchini, broccoli, beets, eggplant, potatoes;
- fruits: lemons, cherries, strawberries, apples, oranges, plums, cranberries, kiwi;
- protein: boiled chicken fillet, boiled eggs, low-fat fish, hard cheese;
- fats: butter and vegetable oil;
- cereals: rice, buckwheat, millet.
Bread can be eaten little by little, after drying it in an oven or toaster.
Nutrition for gestosis
The best prevention of late toxicosis of pregnant women is moderate food intake. Pickles, marinades and smoked meats are categorically not recommended. When choosing a power 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-spring time - 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 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 of kefir.
Up to 200 g of rye or 100 g of wheat bread is allowed per day.
Unloading diet menu for pregnant women
Fasting days are usually called periods in which there is a restriction of the volume and variety of products. The emphasis is on low-calorie food, which rids the body of toxins and toxins, helps to correct weight. Short-term food 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 unloading day, a pregnant woman can lose up to 800 grams of weight.
Unloading 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.
Unloading rules
- Food restrictions are only allowed after the 28th week of pregnancy.
- Rest of the stomach is necessary once a week or ten days.
- To avoid a deficiency of vitamins and nutrients, it is recommended to combine different unloading options.
- Unloading must occur on the same day of the week.
- Chewing food should be thorough and slow.
- The daily portion of products should be divided into several doses (5-6).
- It is important to eat at clearly defined time intervals, which will help to avoid feeling hungry.
- You need to consume at least 2 liters of water per day.
- In the evening before unloading, you should refrain from heavy food. Dine no later than seven o'clock in the evening.
The energy value of the diet of a pregnant woman during unloading should not be less than 1500 kcal.
All-in-One Diet for Weight Loss
- Breakfast: 150 g fat-free cottage cheese, fresh pear, a cup of tea.
- Second breakfast: 200 g low-fat yogurt, fresh berries.
- Lunch: soup on a light broth, steam minced chicken cutlet, fresh cucumber.
- Snack: half a glass of light yogurt, a handful of dried fruits.
- Dinner: 100 g boiled low-fat fish, vegetable salad.
- Before going to bed: a couple of prunes, half a glass of kefir.
"Full" unloading days
It is permissible to carry out unloading diets on nutritious foods 1 time in 7 days, but for medical reasons it is sometimes allowed to repeat unloading 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:
- Meat and vegetables: 400 g lean meat, 800 g fresh vegetables. Before going to bed, you can drink a glass of low-fat kefir.
- Seafood and vegetables: boiled seafood in the amount of 0.5 kg, stewed vegetables in the amount of 800 g. Unsweetened tea is allowed.
- Potatoes: 1 kg of boiled potatoes and a few glasses of low-fat kefir.
- Yogurt and fruits: 1.5 kg of domestic fruits, low-calorie yogurt (300 g).
- Berries and cottage cheese: 800 g of any berries, 400 g of fat-free cottage cheese. You can drink unsweetened coffee without caffeine.
Monounloading for weight loss
Mono-fasting day involves the use of one product. The goal is to give a complete rest to the 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.
- Vegetable or fruit: during the day it is allowed to eat 1.5 kg of fresh vegetables or fruits. As an additive to salads, it is allowed to use a little vegetable oil.
- Compote: during the day you can drink 1.5 liters of compote from 100 g of dried fruits and 1 kg of fresh apples. It is allowed to add no more than 3 tablespoons of sugar to the finished product.
- Dairy: per day you can drink 1.5 liters of milk, yogurt or fermented baked milk with a fat content of not more than 1.5%.
Interesting to know! Dairy diet (unloading) is very good for pregnant women who suffer from lack of appetite. Milk is food and liquid at the same time. A delicious milkshake will saturate and cheer you up.
Buckwheat unloading
Buckwheat is one of the healthiest cereals. Its grains contain iodine, magnesium, iron, potassium and a whole range of vitamins. In addition, buckwheat contains lysine, an amino acid that is not synthesized by the body and is necessary for better absorption of calcium. Buckwheat well strengthens the walls of blood vessels, cleanses the intestines from heavy deposits and toxins.
A fasting day on buckwheat is very useful for pregnant women: in addition to getting rid of excess weight, cereals promise to replenish the body's reserves with microelements, raise hemoglobin levels and improve digestion.
To preserve the beneficial properties of buckwheat, it is recommended to abandon its cooking. A glass of cereal should be placed in a thermos and pour boiling water, 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 superfluous and normalize the stool, which is especially useful for pregnant women suffering from constipation. You can use only fresh kefir. For a day, 1.5 liters of a fermented milk drink with a fat content of 1.5% and 600 grams of cottage cheese are taken. It should be consumed in 6 doses. With a noticeable feeling of hunger, it is allowed to eat a few tablespoons of wheat bran.
How to eat the next day
Abundant consumption of food the next day after unloading is unacceptable. After “cleansing” the pregnant woman’s menu should be light, otherwise the lost grams will return, discomfort will arise again.
- It is best to have breakfast with low-fat yogurt, boiled eggs or a serving of milk oatmeal.
- 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.
- As an evening meal, boiled meat or granular cottage cheese is suitable.
Contraindications
Fasting days are contraindicated for pregnant women with the following diseases:
- diabetes;
- food allergy;
- chronic diseases of the gastrointestinal tract;
- endocrine pathologies.
Healthy Recipes
Vegetarian soup
Ingredients:
- cabbage (three hundred grams);
- celery root (one piece);
- carrots (one piece);
- potatoes (two pieces);
- onion (one piece);
- parsley;
- vegetable oil (four tablespoons);
- liter of water;
- some salt.
Chemical composition of 100 grams:
- proteins - 0.72 g;
- fats - 4.3 g;
- carbohydrates - 3.8 g.
Cooking
- Chop the cabbage, peel and chop the potatoes, cut the rest of the vegetables into cubes (the onion into half rings), finely chop the greens.
- Send carrots, onions, celery root to a pan with oil, add water, simmer for 15 minutes.
- Add cabbage, potatoes to the pan and continue to simmer.
- Send the prepared vegetables to the pan, pour boiling water, salt. Cook no more than five minutes after boiling.
- When serving, decorate with herbs.
Potato-curd casserole
Ingredients:
- potatoes (two hundred grams);
- low-fat cottage cheese (thirty grams);
- a quarter of an egg;
- butter (five grams);
- sour cream (twenty grams).
Chemical composition:
- proteins - 10.5 g;
- fats - 12 g;
- carbohydrates - 35.7 g.
Cooking
- Wash potatoes, peel, cut into slices. Boil until done. Drain water, mash potatoes.
- Grind cottage cheese, combine with potatoes, add egg and butter. Mix.
- Put the potato-curd mass on a baking sheet sprinkled with breadcrumbs. Smooth and brush with sour cream. Bake until golden brown.
Salad of beets and green peas
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.
Cooking
- Boil the beets (one hour), dip for half an hour in cold water, then peel and grate.
- Remove the liquid from the peas.
- Mix beets and peas, season with oil.
White cabbage and seaweed 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.
Cooking
- Dip the seaweed in cold water until completely defrosted. Finely chop. Boil in lightly salted water for about 15 minutes. Cool down.
- Chop the white cabbage, chop the cucumbers into strips, chop the onion.
- Combine the components, add vegetable oil.
Milk porridge corn
Ingredients:
- corn grits (sixty grams);
- milk (seventy grams);
- water (seventy grams);
- sugar (five grams);
- some salt;
- a little butter.
Chemical composition:
- proteins - 6.8 g;
- fats - 7.4 g;
- carbohydrates - 51.6 g.
Cooking
- Pour the cereal into boiling water and cook for about 25 minutes. Drain excess liquid and add milk.
- Put salt, sugar into the porridge. Cook until thickened.
- Add oil before serving.
Sports to keep fit
It has been proven that the children of mothers who played sports during pregnancy develop faster. Physical activity is also useful for the figure of a woman expecting a baby: a sedentary lifestyle of a pregnant woman can lead to a rapid increase in body weight and the development of edema. Another issue is the load capacity.
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 a strong back bend are dangerous.
For good health and maintaining a figure, experts recommend that pregnant women take walks more often and take a closer look at one of the following areas:
Swimming
Useful for pregnant women during all nine months. During swimming, blood circulation improves, lungs are trained, 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 the body in good shape.
Important! While visiting the pool, it is important for pregnant women to use tampons, especially if there is a predisposition to inflammatory diseases of the vagina.
Pilates
If you can find an experienced trainer, Pilates will be the best preparation for childbirth. In addition, this is the first step towards a quick recovery of the figure after the birth of a child. Thanks to the exercises, flexibility increases, the back strengthens. A woman learns to feel her body, to hear it.
Gymnastics
Special groups for pregnant women offer special exercises that not only prevent weight gain, but also help with toxicosis. A half-hour lesson relieves nagging pain in the lower back, relieves the load on the back and prepares the chest for lactation.
Yoga
Yoga is especially necessary for women who were familiar with it to the “interesting position”. You need to choose exercises adapted for pregnant women, and engage only under the supervision of a trainer.
Before starting any training, it is important for a pregnant woman to obtain permission from the observing gynecologist!