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How a pregnant woman should eat. Nutrition for pregnant women: basic principles and trimester features. Food during pregnancy

Proper nutrition throughout pregnancy helps a woman reduce the risk of health complications and provide her unborn child with the necessary vitamins and minerals. The inclusion of vegetables and fruits, dairy and meat products in the diet should occur even during the planning of the baby. The expectant mom and dad should quit smoking and alcohol, fatty and sugary foods, reduce caffeine intake and start consuming more folic acid.

Eating well during the first trimester of pregnancy helps a woman cope with fatigue and replenish energy deficiencies, reduce the risk of gestational diabetes, and shed excess weight gained during pregnancy faster. When drawing up a diet, it is necessary to go to the consultation of a gynecologist and a nutritionist to exclude allergenic foods.

Basic nutritional rules

In the early stages of pregnancy, the woman's body begins to prepare for the development and birth of a baby. High hormone levels lead to changes in taste buds, fatigue, abdominal cramps, constipation and nausea in the morning. Some of these symptoms can be managed by including certain foods in the diet.

Fruits and vegetables: 3-6 servings daily. A pregnant girl should definitely consume fresh or steamed frozen vegetables, dried fruits and freshly squeezed fruit juices. They contain vitamins and minerals necessary for the body, as well as dietary fiber. Vitamin C, found in many fruits and vegetables, helps in the absorption of iron. Dark green vegetables contain vitamin A, iron, and folic acid, important nutrients during pregnancy.

Eat one dark green (broccoli, spinach, lettuce, and green beans) and one colored vegetable (carrot, pumpkin, sweet potato) per day. They can be steamed, baked, or used as an ingredient in various salads with a little olive oil.

Instead of apples and oranges, you can add apricots, mangoes, pineapple, sweet potatoes, or spinach to your diet. Fruit juice is also considered beneficial, but consuming large amounts of it leads to unwanted weight gain.

Attention! Eating one orange for breakfast, a plate of salad and a vegetable side dish at lunchtime in the evening helps to strengthen the immunity of a pregnant woman and a child.


Poultry and fish: 2-3 servings daily. Lean poultry and seafood are high in protein, B vitamins, and iron. All three components ensure the correct formation of the baby's nervous system, help in the development of mental abilities and protect the expectant mother from possible complications during pregnancy.

In the first months of gestation, a woman needs to double her iron intake. It supplies the fetus with the oxygen it needs for growth and development, reducing the risk of premature birth and low birth weight.

Fish is not only an excellent source of protein, it also contains omega-3 unsaturated fatty acids, which contribute to the development of brain functions in the unborn child. Pregnant women should avoid eating fish high in mercury such as shark, swordfish, king mackerel, and sea bass.

Folic acid foods: 2-4 servings daily. A feature of fetal development in the first trimester of pregnancy is the rapid multiplication of cells. Starting from the third week, the process of organ formation takes place in the embryo, in which folic acid is directly involved.

Vitamin deficiency during planning and in the early stages of pregnancy can lead to one of the most common congenital malformations - a neural tube defect. Eating leafy vegetables (broccoli, lettuce, spinach), legumes, whole grain bread and chicken eggs will help to avoid pathology.

Nutrition in the 1st trimester of pregnancy

10 essential products

Some women, due to the constant feeling of nausea and aversion to many types of foods in the first weeks of pregnancy, exclusively eat crackers with water. Cope with these symptoms will help the gradual inclusion of fresh vegetables and citrus fruits in the diet, as well as a snack in the morning before getting out of bed.

1. Spinach

Spinach contains a large amount of folic acid, which ensures the correct formation of the neural tube in the unborn child and reduces the risk of infectious diseases throughout his life. The greens should be stored in the freezer and added in small portions to scrambled eggs or salads.

Also, spinach is rich in vitamins and minerals, including vitamins A and C, manganese, zinc, magnesium, iron and calcium. Its use reduces puffiness and irritation of the eyes, reduces the risk of developing cataracts and normalizes blood pressure.

2. Lentils

Of all legumes and nuts, lentils contain the largest amount of protein, which contributes to the proper growth of tissues and muscles of the unborn baby. Lentil soup is the easiest way to add the plant to your diet. It can also be used as an ingredient in salads, pies and buns.

Another important benefit of consuming lentils is that it reduces the risk of developing cardiovascular disease. The fiber contained in the plant relieves the body of cholesterol, and the magnesium contained in it improves blood circulation and oxygen supply to all parts of the body.

Citrus fruits contain high amounts of folic acid and vitamin C, which prevent the development of intrauterine complications in the fetus. Fresh juices can be made from oranges and grapefruits, lemon can be used as a dressing for salads. Also, fruits go well with chicken and fish, they are a decoration for pastries and cakes.

Tangerines and oranges are high in fiber, which can improve bowel movements and promote weight loss. Just 2 cups of citrus fruits and vegetables covers the daily fiber requirement for pregnant women.

4. Walnuts

Starting from the first trimester of pregnancy, a woman needs to consume 60 g more protein per day. A good source of this organic compound is shelled walnuts, which contain 23.3 g of protein per 100 grams. They can be used as an ingredient in salads, added to yoghurts or muesli.

Walnuts are also packed with healthy fatty acids, fiber, antioxidants, vitamins and minerals. Due to their rich composition, they reduce the risk of cancer, cardiovascular diseases and improve brain function.

5. Eggs

In addition to being high in protein, eggs are a source of calcium and vitamin D, which the fetus needs for proper bone formation. Boiled chicken eggs should be used in salmon salad or Italian fritatta omelette.

Choline or vitamin B4, which is part of eggs, is involved in the development of brain activity and memory functions of the fetus in early pregnancy. Eating two eggs a day provides half of the recommended vitamin intake for a mum-to-be. However, if you are overweight or have high cholesterol levels, you should reduce your egg consumption as the risk of complications increases.

An annual vegetable of the Cabbage family, it is rich in potassium, calcium and iron. The latter is necessary in the first trimester of pregnancy for the formation of red blood cells in the unborn child. Broccoli can be eaten raw, steamed with meat, or used as an ingredient in salads and casseroles.

100 grams of the plant contains 2.6 g of dietary fiber, the use of which prevents constipation, maintains optimal blood sugar levels and prevents overeating. The high enough protein in the vegetable makes it ideal for people who have given up eating meat, poultry, fish and seafood.

7. Yogurt

Natural yogurt without dyes and additives contains calcium and vitamin D. A sufficient amount of these nutrients in the body of the expectant mother prevents possible complications of the locomotor system in the fetus. The dairy product also contains phosphorus, B vitamins, magnesium and zinc.

Yogurt should be eaten with granola, berries, added to fruit salads, or used as a sauce for meat dishes. An alternative to high-calorie ice cream is frozen vanilla yogurt pre-mixed with dark chocolate shavings.

8. Chicken meat

Chicken breast is an excellent source of protein, B vitamins, magnesium and iron.

Iron is involved in the creation of red blood cells, which provide the body with sufficient oxygen. Low mineral levels in early gestation can cause iron deficiency anemia, which increases the risk of premature birth and low birth weight.

Magnesium interacts closely with calcium: the first relaxes the muscles, the second stimulates the muscles to contract. During pregnancy, a woman should consume 350 mg of magnesium per day. The mineral deficiency causes nausea, loss of appetite, fatigue, insomnia, muscle twitching, irregular heartbeat, and weakness.

9. Salmon

Salmon, along with hake and scallops, are safe types of seafood to eat during pregnancy. Fish is rich in omega-3 unsaturated fatty acids, calcium and vitamin D. The diet in the first trimester of pregnancy should include no more than two servings of salmon per week.

10. Asparagus

Compared to other vegetables, asparagus contains the highest amount of folate, which many women lack during pregnancy. Finding a trace element in the body of the expectant mother reduces the risk of a neural tube defect in the fetus and minimizes the likelihood of developing preeclampsia.

Vitamin C helps in the formation of collagen in the baby and acts as an immune booster. Vitamin B6 normalizes glucose levels and promotes the development of the baby's nervous system and brain. Vitamin D regulates the calcium and phosphate levels in a woman's body. There are only 24 calories in 100 g of asparagus.

List of harmful products

Most foods are safe to eat during pregnancy. However, some of them may pose a threat to the baby's health or cause diseases of the digestive system in the expectant mother.

Before pregnancy and throughout its entire period, you should give up tobacco products and alcohol, and also reduce your coffee consumption to 1-2 cups a day. Raw, undercooked and undercooked meat should be removed from the diet. Smoked and salted fish should also be avoided. If possible, exclude from the menu cheeses made from unpasteurized milk, ice cream, mayonnaise and some types of desserts (mousse, tiramisu and meringues).

11 harmful foods for pregnant women:

  1. Fish and shellfish high in mercury (shark, swordfish, yellowfin tuna).
  2. Unpasteurized milk and juices.
  3. Purchased salads and ready-made meals.
  4. Raw or undercooked poultry and fish.
  5. Unwashed vegetables and fruits.
  6. Unpasteurized cheese (Camembert, Gorgonzola and Roquefort).
  7. Energy drinks and caffeine.
  8. Unripe papaya.
  9. Smoked foods and fast food.
  10. Carbonated drinks.
  11. Foods high in sodium.

Approximate diet

Breakfast (425-450 kcal):
  • tea without sugar;
  • 1 boiled egg;
  • 150 ml of grape juice without sugar.
Lunch (750 kcal):
  • pasta with trout and tomatoes: 250 g of boiled pasta, 100 g of trout, 100 ml of tomato sauce, 2 cloves of garlic and 40 g of grated cheese;
  • vegetable salad seasoned with olive oil and lemon juice;
  • fresh fruit salad (150-200g).
Dinner (650-680 kcal):
  • grated carrots (100 g) with herbs, seasoned with 10 g of rapeseed oil;
  • beetroot casserole: 200 g of boiled beets, 100 ml of skim milk, 8 g of corn flour and 15 g of grated cheese;
  • pork fillet mignon (100-120g);
  • a slice of whole grain bread;
  • 1 medium orange.

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

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

Rule 1. Do not overeat, that is, leave the table with a feeling of slight hunger. Just because you need to feed another little man does not mean that you need to eat too much. The feeling of heaviness in the abdomen is quite unpleasant and it is bad for the child.

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

Rule 3. Do not eat if you do not want to. Remember that food is only digested well if there is an appetite.

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

Rule 5. Limit yourself to refined food, canned food and products containing dyes. The effect of preservatives and dyes on fetal development has not yet been fully understood. Many of the preservatives found in margarines, chewing gums and bars that we sell are banned in Europe. Therefore, eliminate from your diet all foods related to "fast food".

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

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

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

Diet of a pregnant woman - The diet of a pregnant woman should contain 100-120 g of proteins per day, of which 70-90 g are of animal origin (milk, cottage cheese, cheese, eggs, meat, fish). We advise you to drink fermented milk drinks (kefir, fermented baked milk, yogurt) more often.
During pregnancy, the need for fats is 80-100 g, of which at least 20 g are vegetable.
Carbohydrates in the diet of a pregnant woman should be no more than 350-400 g per day. An excess of carbohydrates leads to the formation of an overly large fetus, and these children are much more likely to be injured during childbirth. Therefore, we advise in the second half of pregnancy to reduce the amount of carbohydrates to 300-350 g per day by reducing the amount of bread, flour products, and sugar in the diet.

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

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

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

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

Strong teeth for mom and baby - During pregnancy in women, the need for calcium increases several times, especially in the first trimester, when the fetal skeleton is forming. When there is a lack of calcium, fluoride or phosphorus, these trace elements are taken from bones and teeth. Therefore, a pregnant woman's diet should be saturated with calcium and related elements, that is, those elements without which it cannot be absorbed.
Products containing fluoride (mainly sea fish) and calcium (cottage cheese, cheese, milk) are especially helpful in strengthening teeth and preventing caries. If you take such food more often, provide the child with breastfeeding, and then a variety of foods (from cereals and carrots to meat and bread crusts), then, most likely, the baby will come to the dentist exclusively for preventive examinations.
The best means of replenishing calcium in the body of a pregnant woman is Gai-bao biocalcium, which is especially recommended for women during pregnancy and lactation. The coefficient of calcium absorption of this preparation exceeds 90% and it is truly a unique product of modern biotechnology.
Dentists advise teaching a child to hold each sip of milk in his mouth for 2-3 minutes. So it is necessary to drink not all the milk that a child needs by age, but at least half a glass a day. However, the more effective, according to dentists, will be the child's observance of basic hygiene rules. Until then, eat fish and drink milk!

During pregnancy, it is very important to eat right, because the health of the expectant mother and her child directly depends on this. Moreover, it must be remembered that the diet of foods at different times differs from each other.

Nutrition during pregnancy by week (table of vitamins)

At an early stage, it is enough to adhere to the principles of proper nutrition and give up bad habits. It is necessary to exclude salty, fried, fatty, pickles and sweets from the diet.

Pregnancy - first trimester nutrition

In the first trimester of pregnancy, the baby's organs are laid, placental tissue is formed, so it is important to include protein-rich foods in the menu. It is recommended not to change the diet abruptly and eat dishes that are traditional for a particular area. It is necessary to give up coffee and fast food.

1-2 weeks of pregnancy

  • Add foods rich in folic acid to the menu - herbs, cereals.
  • Eat more orange and yellow vegetables and fruits.
  • Give up sweets and fatty foods, they provoke toxicosis.

3-4 weeks of pregnancy

  • Emphasis on foods high in calcium - greens, juices, broccoli, dairy products.
  • It is recommended to eat more lean pork and beef, eggs, bananas, spinach, and other foods rich in manganese and zinc.
  • Eliminate coffee drinks and nuts.

5-7 weeks of pregnancy

  • Calcium, B vitamins and vitamin E, proteins, fats and fluoride are still important.
  • Include cheese, yogurt, lean meats, nuts, beans in your diet, and do not forget about vegetables and fruits.

8-9 weeks of pregnancy

  • Both the child and the expectant mother need vitamins P and C. There are many of them in strawberries, citrus fruits, onions, buckwheat, and rose hips.

10-11 weeks of pregnancy

  • The child is developing blood vessels, heart, genitals. For their proper development, you need fluoride, iron, calcium, zinc, vitamin E, and these are cottage cheese, green vegetables, meat, cheese, legumes and seafood.

11-12 weeks of pregnancy

  • This period is important in the development of the fetus. It is necessary to include more vegetables, fruits and berries in the menu.
  • The calorie content of dishes needs to be increased, with an emphasis on dairy products, food of animal and vegetable origin. Carbohydrates will provide coarse bread, berries and fruits.

13-16 weeks of pregnancy

  • The daily calorie requirement is 300 kcal. Increase the portions, eat an extra apple, between meals, eat oatmeal cookies and wash it down with milk.

17-24 weeks of pregnancy

  • During this period, the presence of vitamin A in the diet plays an important role, and this is cabbage, red vegetables.

25-28 weeks of pregnancy

  • Now you need to eat often and little by little, the uterus and the fetus are already pressing on the stomach.
  • Eliminate flour, fatty foods, sweets.

29-34 weeks of pregnancy

  • For the development of a child, calcium, iron, fatty acids are required. These are red fish, broccoli, eggs, nuts, yoghurts.

35 weeks pregnant - before delivery

  • The body needs to be prepared for the birth of a child, and this requires a lot of energy. The menu should consist of stewed or baked vegetables, cereal dishes, bread.

The basic rule of nutrition for pregnant women is that you want to eat something, even unhealthy, eat, but very little.

We present to your attention a table showing the vitamin and the products in which it is contained.

Hello lovely women! Almost all of us sooner or later become mothers. But this is preceded by long months of waiting for crumbs, queues at antenatal clinics, endless tests, examinations and ... dreams of a healthy baby.

But did you know that most of them, if not all of them, are destined to come true? And you need very little for this - a healthy lifestyle, good mood and proper nutrition for pregnant women. The 1st trimester, the menu of which is discussed in this article, is considered one of the most important. Simply because it is during this period that all organs and systems of the fetus are laid, and he himself gradually develops.

And at best, if I may say so, the lack of nutrients now in the future can turn into a pathology for him, and at worst - become fatal.

You should not radically change the diet in the first months of pregnancy! It is much wiser to simply correct it.

Will help with this simple general nutritional rules:

  • Pregnant woman's menu should be as diverse as possible and contain proteins, fats and carbohydrates in the right amounts. Of course, only a nutritionist can determine these quantities in each individual case. If there is an opportunity to turn to him - great, if not - do not be upset. Moreover, if there were no problems with being overweight before pregnancy. After all, this means that the diet is correct and does not need changes. If they were, it needs to be revised by reducing the amount of consumed fats and carbohydrates (sweets). Eating more than usual and eating for two in the first trimester is not worth it.

By the way, if you don't want to do the counting of proteins, fats and carbohydrates on your own, you can simply order healthy food at home! Everyone will count for you and will bring food for the whole day from the most healthy and natural products. Very comfortably! View sample menus and prices can be on the website.

  • At first, it is desirable increase the portions of fruits and vegetables you eat. The latter can be filled with oil. In this form, they are not only absorbed faster, but also improve digestion.
  • Important take care of the diet... It is advisable to replace three meals during this period with 5-6. The main thing is that the portions are small.
  • Drinking must not be forgotten either. The expectant mother needs 2 liters of liquid a day.... Moreover, it can be not only water, but also fruit juices, compotes, milk or cocoa.
  • The last factor is how food is prepared. During pregnancy it is better to give up fried foods in favor of boiled, baked or steamed.

2. What should be in the diet

Proper nutrition of the expectant mother can reduce the risk of developing congenital fetal abnormalities. That is why it needs to be thought out with great care.

What does a pregnant woman need?

In vitamins, because they play an essential role. Judge for yourself:

  1. Vitamin B9, or folic acid. Doctors prescribe it from the first days. Do you know why? It is responsible for the proper development of the nervous system and protects the fetus from anencephaly, hydrocephalus, spinal fractures and other dangerous ailments. It is found in nuts, legumes, apples, citrus fruits, mushrooms and herbs.
  2. Vitamin E... It is also heard by many, as it prevents miscarriage. You can find it in vegetable oils, eggs, nuts, liver and herbs, or ... at the pharmacy.
  3. Vitamin C... It not only enhances the immunity of the expectant mother during pregnancy, but also strengthens the walls of blood vessels and the placenta, and also promotes the absorption of iron, on which, by the way, the level of hemoglobin depends. But keep in mind that too much vitamin C can be harmful. vitamin C stimulates the immune system, which is undesirable in the 1st trimester.
  4. Vitamin D. Do you want to preserve the health and beauty of your teeth? Don't forget about fish, seafood, egg yolks and butter, which contain it. This vitamin allows the future baby not only to form a strong skeletal system, but also to prevent the development of allergic reactions in him.
  5. Vitamin B12... Women suffering from anemia need it. It is found in fish, eggs, meat and milk.
  6. Vitamin A... It affects the condition of the placenta and is found in eggs, dairy products, green and yellow vegetables.

In addition to them, a pregnant woman needs zinc, iron, selenium, honey, cobalt and other trace elements on which the development of the fetus depends. How not to get confused in all this diversity and enrich your body with all useful substances?

Just make sure that there is a place in the diet for all food groups, namely:

  • vegetables and fruits;
  • cereals and cereals;
  • meat and fish;
  • dairy products.

3. What is prohibited for a pregnant woman in the first trimester

  • Fast food and convenience foods.
  • Chips, crackers and any excessively salty and spicy dishes - they disrupt metabolic processes in the body, provoke edema.
  • Coffee and caffeinated drinks. They increase blood pressure, which can result in miscarriage. Meanwhile, for coffee lovers, doctors still allow 1 cup of coffee a day.
  • Canned food, carbonated drinks.
  • Alcohol.

4. Approximate food menu for a week in the first trimester

Now let's look at a sample menu for a week that will provide mom and baby with all the necessary nutrients: