Eating early pregnancy menu. Proper nutrition during pregnancy. Special nutrition for pregnant women

14.10.2019

Pregnancy is a happy time of waiting for the birth of a baby. Proper nutrition a future mother is a guarantee not only of her health and successful pregnancy, but also of the correct development of her unborn child.

The main rules of the diet of a pregnant woman

When composing her daily routine and menu, it is very important for a pregnant woman to observe basic nutritional rules during pregnancy.

Follow your diet, which can be compiled by your doctor who monitors your pregnancy and your health.
Control the amount of food eaten per day. The generally accepted statement “eat for two” is fundamentally wrong: there is, of course, more, but in no case overeat and do not force yourself to eat more than you want.
Eat often, but little by little- this principle will allow your body to better absorb all the necessary nutrients and will help you control the process of weight gain.
Don't limit yourself in water... Noticing swelling, many expectant mothers begin to set limits on their water intake. This is not true: the less you drink, the less excess fluid is excreted from the body, thereby the swelling only intensifies. So drink your fill.
Don't forget about trace elements: during pregnancy, it is very important for a woman to get enough iodine, calcium, iron, magnesium.
: extra pounds will not have a positive effect either on your condition or on the condition of the unborn child. Normal weight gain during pregnancy is about 12 kilograms. Everything else is fat.

Thanks to a properly formulated meal plan, as well as a properly selected menu, a woman will not only maintain her body in good shape, but also provide the unborn child with all the necessary substances for his intrauterine development.

If you are confident in your abilities, then you can compose the menu yourself, without going to a specialist.

Approximate menu for a pregnant woman for one day:

Breakfast: a glass of low-fat milk with a biscuit, a cup of coffee. The biscuit can be replaced with a couple of glasses of yogurt, and instead of coffee, you can drink a cup of tea.
Dinner: durum wheat pasta with cheese or brown rice with the addition of 1 teaspoon of oil, tomato. Lean meat (beef, chicken) - about 150 gr., 1 slice of bread with bran, fruit. You can drink everything with a glass of berry juice. Meat products can be replaced with legumes. These dishes can be replaced with stewed vegetables (about 100 gr.), Served with fish (200 gr.).
Afternoon snack: a glass of low-fat kefir or half a glass of milk and a biscuit, yogurt or an apple. From drinks you can use orange juice, tea.
Dinner: boil vegetable soup, for the second eat 200 grams of fish, eat fruit. Alternatively, you can eat a slice of boiled beef with cheese, boiled egg or cottage cheese. It is best to wash it down with natural juice.

During snacks between main meals, eat fruits or vegetables, nuts in small quantities, drink natural (unpackaged) juices and water.

The nuances of a pregnant woman's nutrition by trimester

Pregnancy is a period in a woman's life when she will have to change her eating habits.

If you disassemble trimester menu, then adhere to the following rules:

do not drastically change your eating habits, so as not to create unnecessary stress for the body in the early stages. If you do not want to eat something, do not force yourself through force. Eat plenty of vegetables and fruits. An extremely necessary vitamin during this period -. The total calorie intake per day should be in the region of 2400-2700.
In the second trimester of pregnancy you will have to control your menu stricter in order to avoid digestive problems. Eat steamed food, avoid fried and heavily salted foods. Eat more protein foods: cottage cheese, milk, eggs, cheese, lean meat. Get plenty of vegetables to avoid digestive problems and constipation. The total calorie content of the daily diet should be no more than 3000 kcal.
In the third trimester do not salt enough food, do not arrange fasting days for yourself - you will have time after childbirth, now the main thing is to prepare the body for the upcoming childbirth. No matter how much you want to eat a lot of flour and fatty foods - keep yourself on such food. Forget sugar and grapes. But grapefruit and pomegranate will not be superfluous.

Prohibited foods

During pregnancy, avoid certain foods that can cause food poisoning or harm your baby.

Prohibited Products:

Cheese with any kind of mold... May contain listeria bacteria that can cause listeriosis. This infection can lead to or cause serious illness in the child.
Raw chicken eggs and homemade mayonnaise. May lead to salmonella poisoning.
Raw milk.
Raw, undercooked meat and pate. May also contain listeria.
Tuna and other fish that may contain mercury.
Raw shellfish. May cause food poisoning.
Alcohol. Alcohol is dangerous for the physical and mental health of the child and can also cause miscarriage.

During pregnancy is worth yourself restrict in:

Caffeine. Excessive consumption of caffeine can lead to miscarriage or low birth weight babies.
Salinity and smoked meats. They cause thirst and excessive drinking leads to swelling.
Fried or spicy foods. It also becomes the cause of thirst.
Soda, chips, croutons from the store. They contain many harmful ingredients and empty carbohydrates.
Also try to limit your consumption sweets.

Nutrition for toxicosis, anemia and obesity

The above nutritional recommendations are given to those women who do not have problems such as toxicosis, anemia or obesity. Now let's find out how to eat for women with these problems.

Try to eat fewer nausea-causing foods. These are dairy products, salty, fatty, fried, canned, tea and coffee. Eat and drink something that will soothe nausea: green tea, mineral water without gas, sour juice, vegetable soup. Eat well-mashed boiled food, little by little and very often, and do not drink liquids before and after meals.

Pregnant women, then maximize the amount of foods rich in iron: apricots, peas, pomegranate, buckwheat, mushrooms, oatmeal, dried apricots. At the same time, pay attention to those foods that affect the absorption of iron, for example, dairy.

If you faced obesity, then you will need a special diet, but without consulting a doctor, you should not choose it in order to avoid the development of pathologies in the body of the unborn baby or mother. Do not starve in any way - this way of losing weight leads to vitamin deficiencies and depletion of the body.

Do I need to take vitamins during pregnancy - a controversial issue, but if the doctor prescribed them for you, then it is better to drink the course. With a varied and balanced diet, especially in the summer, vitamins can not be used, but if a woman suffers from vitamin deficiency, and outside the window is winter or spring, then it is better not to give up the opportunity in the body.

Vitamin complexes are prescribed by a doctor in the following cases:

avitaminosis;
poor nutrition;
pregnant women who have previously encountered anemia or other diseases associated with a lack of vitamins and minerals;
women who could not bear their first pregnancy;
expectant mothers over 30 years old.

Video about nutrition during pregnancy

We suggest watching a video on nutrition for pregnant women, where you will find out what vitamins are needed during pregnancy, what foods you need to eat for this.

Is it possible to do fasting days during pregnancy? What sports to do while waiting for the baby? How can a pregnant woman avoid putting on extra pounds? These and other questions are answered in the article!

Obstetricians-gynecologists urge pregnant women to be attentive to their nutrition, recalling that the main focus of the diet during pregnancy is to provide the mother and child with nutrients, minerals and vitamins. The emphasis should be on food quality, not quantity. The permissible increase during 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 that contributes to the development of various diseases.

Losing weight in an "interesting position" is a risky business, but in some cases you cannot do without it. The main thing is to remember: regardless of the term, pregnant women should choose a menu that will allow them to lose excess without prejudice to their own well-being and the health of the child!

Dangers of being overweight

Overweight during gestation can be said 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;
hypercoagulability (increased activity of the blood coagulation system);
urinary tract infections;
an increase in the load on the spine;
threatened miscarriage;
indications for emergency caesarean section;
overbearing of the fetus;
premature rupture of amniotic fluid;
giving birth to an overweight child.

The excess weight of the mother is detrimental to the health of the unborn child. Development of such moments is allowed:

oxygen starvation;
dissymmetry between the pelvis and the head;
nutritional deficiencies;
neurological diseases;
the tendency to gain extra pounds in the future.

Balanced diet for weight control

Carrying a child under her heart, a woman is obliged to follow the basic "nutritional" rules of her position:

1. Control the quality of consumed products, paying attention to their variety.

2. To restore mineral and vitamin reserves. In addition to eating seasonal vegetables and fruits, you need to take vitamin complexes:

"Elevit" - contains magnesium, folic acid. Recommended to be taken together with iodine-containing preparations. Take a tablet with meals;
Vitrum Prenatal Forte is a multivitamin preparation containing minerals. Additionally contains iodine. Take a pill;
"Vitrum Prenatal" - contains vitamin A, iron, folic acid, magnesium. Take a pill.

3. Eat foods to maintain normal bowel function.

4. Take care of a balanced diet.

The full provision of the body of the expectant mother and the fetus with all the necessary substances is a balanced diet. The daily energy value of foods in a woman's diet should be distributed as follows:

30% of the daily allowance is for breakfast;
10% reserved for lunch;
40% shown at lunchtime;
10% falls on an afternoon snack;
10% should be consumed for dinner.

All essential nutrients must be supplied in specific proportions in relation to each other and controlled in volume:

Proteins are the basis of the diet, an important "building material" involved in the formation of tissues and organs of the fetus. The daily rate 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 "gold reserve" of energy resources. Their contribution to the organization of a balanced diet is significant. The daily rate is 90-130 g (60 g of butter, 0.4 kg of lean meat, 8 chicken eggs, 0.2 kg of sour cream). Excess fat is dangerous, since it is the main cause of weight gain during pregnancy, being deposited in the body in reserve.
Trace elements. Especially important is calcium, which is consumed by the body very intensively during pregnancy. This is due to his 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 rate is 18 mg. Among other things, zinc, magnesium and sodium are important.
Fiber is essential for normal bowel function. Its presence in the diet is of particular importance in the later stages of gestation.

Mandatory points:

the diet should include dairy products: 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 porridge made from cereals and pasta made from the highest grade of flour. Their consumption will reduce the amount of bread on the menu;
you should eat meat daily and fish several times a week;
dishes should contain vegetable oils: olive, mustard, linseed;
the lower limit of the liquid consumed per day is one and a half liters. A woman should not only consume water - herbal tea is allowed. It is useful to introduce fresh juices, homemade fruit drinks and compotes, rosehip broth into the menu.

It is better for a pregnant woman to eat at a strictly fixed time. Breakfast is recommended 1.5 hours after waking up. The last main meal should be at least 3 hours before bedtime. A clear regimen will improve digestion and prevent you from gaining extra pounds. You need to eat in equal parts from four to six times a day. This will eliminate the feeling of hunger, will not allow you to overdo it with a portion and will reduce the desire to snack on junk food. It is better for a pregnant woman to be a little undernourished than overeat!

It is appropriate to refuse fatty foods, animal products, pickles, flour products and pastries from shortcrust and yeast dough, cakes with fatty butter creams, and sugary carbonated drinks.

Women who have been overweight before pregnancy should opt for lean meat and low-fat dairy products. “Simple” carbohydrates found in rice, white pastries and sweets can be replaced with “complex” ones, switching to brown rice, dried beans, whole grain bread. Salt retains fluid in the body, so its intake should be kept to a minimum.

Products

The following foods restrain a woman's body from excessive weight gain, therefore, should be present on her table every day:

zucchini;
cabbage;
broccoli;
carrot;
pumpkin;
cucumbers;
tomatoes;
green onions.

plums;
apricots;
pears;
apples.

Dried fruits:

raisin;
prunes;
dried apricots.

cherries;
Cherry;
watermelon;
melon;
grape;
kiwi.

Lean meat:

beef;
Turkey;
rabbit;
hen.

How to cook

Weight loss products need to be prepared in a safe way. The most acceptable is for a couple. It is good if there is a special device that allows you to preserve all the beneficial properties of food. Oven-baked dishes are no less useful. You can bake anything. For this, special paper or foil is used. Extinguishing is also shown. A healthy cooking method involves keeping the food on a low heat for a long time in a container with a lid. It turns out very tasty to cook meat and potatoes this way. You can't do without boiling.

Before each meal, a pregnant woman needs to drink a glass of clean water. This will improve the digestion process and allow you to eat less.

Calorie content

For 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. A large amount does not mean good and is completely unnecessary for the normal course of pregnancy.

If a woman in an "interesting position" is shown bed rest, the daily caloric intake is reduced by an average of 20%.

Overweight menu

In the morning on an empty stomach: a glass of still water.
After 10 minutes: an apple.
For breakfast: salad of sweet peppers, cucumbers and tomatoes, kefir or milk porridge (oatmeal, barley, buckwheat) with the addition of berries.
For the second breakfast: green or herbal tea, biscuit biscuits or a piece of feta cheese.
For lunch: light soup, fish baked with vegetables or low-fat borsch with a piece of lean boiled meat.
For an afternoon snack: a glass of juice and a couple of walnuts or a glass of kefir with an apple.
For dinner: boiled chicken fillet and a light salad with olive oil dressing or low-fat cottage cheese with kefir and berries.
Before bed: grated apple and sugar-free carrots.

Is it possible for pregnant women to diet

With an excessive set of extra pounds, modern medicine does not exclude the use of dietary regimes by pregnant women that help stabilize weight and exclude its intensive growth. At the same time, doctors pay attention to the fact that carrying a child is not the right moment for bold experiments and the use of popular diets. Absolutely forbidden:

Severe food restriction, fasting and mono-diets are harmful to the woman herself and her child. The exclusion of certain foods from the diet is fraught with insufficient intake 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 regime, which includes the use of chocolate, coffee and cocoa derivatives, works in the same way.
Modes based on legumes (soybeans, beans, peas) help increase protein in the body. Its decomposition 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 doctors.
A diet based on blood-thinning berries (currants, strawberries, strawberries, viburnum, raspberries) can harm the fetus and even cause bleeding.
During pregnancy, it is unacceptable to use fat burning cocktails and drinks to speed up metabolism. They can provoke a miscarriage.

The 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, the doctor may prescribe a diet for pregnant women, aimed at solving a specific problem in a particular woman.

Benefits of a diet during pregnancy

Proper nutrition is essential for the birth of a healthy baby.
A special regimen helps in maintaining the stamina of the expectant mother.
A special diet helps fight a number of diseases.
A diet for weight loss helps to normalize weight.

Diet by trimester

During certain periods of pregnancy, the mother's body behaves differently. It is important to adhere to a diet for pregnancy for weight loss appropriate for the period of fetal development. So it will be possible to exclude the development of health problems and not to gain too much.

1 trimester

Extra pounds are gained by women before the 12th week of gestation, while the emphasis should be placed not on quantity, but on the quality of food. The diet should be based on proteins and vitamins. You should consume no more than 2000 kcal daily.

The diet for pregnant women for weight loss should include:

lean meat;
eggs;
green pea;
white cabbage and seaweed;
low-fat cheese and cottage cheese;
coarse bread;
liver;
freshly squeezed juices.

It is wise to refuse:

canned food;
carbonated drinks;
fast food products;
crackers and chips;
coffee;
mustard and vinegar.

Daily menu

Monday

8:00 - muesli with medium fat milk.
11:00 - low-fat yogurt.
13:00 - soup with lean broth.
16:00 - vegetable salad with olive oil.
19:00 - boiled rice and stewed cabbage.

8:00 - oat milk porridge.
11:00 - sandwich with a piece of butter.
13:00 - soup with 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 biscuits.
13:00 - soup with vegetables.
16:00 - pear.
19:00 - chicken steamed 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 slice of tuna.
21:00 - cranberry juice.

8:00 - a glass of fermented baked milk, a loaf of bread with a slice of cheese.
11:00 - orange.
13:00 - boiled pasta, steam cutlet, salad.
16:00 - a couple of walnuts.
19:00 - baked potatoes with sour cream, fish and tea.
21:00 - a handful of dried apricots.

8:00 - syrniki, 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;
liver of marine fish.

It should be excluded:

fried and fatty foods;
spicy and smoked;
sausages.

Menu for the week

Monday

8:00 - boiled egg, cheese and tomato sandwich.
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 - Lean stew.
21:00 - a glass of yogurt.

8:00 - scrambled eggs.
11:00 - low fat yogurt.
13:00 - fish soup.
16:00 - apple.
19:00 - porridge with milk.
21:00 - fruits.

8:00 - cheese cakes with sour cream and raisins.
11:00 - a handful of walnuts.
13:00 - lentil soup.
16:00 - apple.
19:00 - boiled rice and a slice of baked skinless chicken, tea.
21:00 - a glass of yogurt.

8:00 - scrambled eggs and a slice of bread with tomato.
11:00 - tomato juice.
13:00 - stew with a piece of lean meat.
16:00 - seasonal fruit.
19:00 - boiled pasta and tomato juice.
21:00 - tea.

8:00 - 100 g of cottage cheese, berries.
11:00 - a piece of hard cheese, bread.
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 with milk, a handful of dried apricots.
11:00 - low fat yogurt.
13:00 - cabbage soup, cucumber and tomato salad.
16:00 - A handful of nuts or raisins.
19:00 - squash pancakes, sour cream, rosehip broth.
21:00 - a glass of yogurt.

In the second trimester, a woman should be careful with allergenic foods. Their consumption should be rare. Exotic fruits, citrus fruits and strawberries can be consumed, but in modest portions if possible.

3 trimester

It is better not to overeat during this period. Despite the need for carbohydrates, you should not lean on too high-calorie meals. The energy value of food does not exceed 2800 kcal per day.

fruits;
nuts;
vegetable soups;
steam fish;
boiled meat.

It should be excluded:

fats and lard;
fried foods;
yolk;
pickles;
gravy;
vegetable and butter.

In the third trimester, you need to limit water consumption - no more than a liter per day. The rule also applies to liquid foods, including soups. It is useful to arrange fasting days several times a week. This will restore tone to the body and prepare it for the upcoming birth.

Weekly menu

Monday

8:00 - porridge with milk.
11:00 - dried fruits.
13:00 - soup with vegetable broth.
16:00 - kefir.
19:00 - steamed chicken cutlet, buckwheat porridge.
21:00 - fruits.

8:00 - dry biscuits, tea.
11:00 - fruits.
13:00 - boiled pasta, salad.
16:00 - tomato, olives, spinach.
19:00 - dietary pilaf.
21:00 - kefir.

8:00 - butter sandwich, tea.
11:00 - 1 egg and seaweed salad.
13:00 - fish soup.
16:00 - 100 g low-fat cottage cheese.
19:00 - a piece of baked lean meat, mashed potatoes.
21:00 - juice.

8:00 - boiled egg, bread, butter, herbal tea.
11:00 - fruits.
13:00 - borsch.
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 porridge and dried apricots.
11:00 - salmon sandwich.
13:00 - pumpkin soup, a slice of baked chicken breast.
16:00 - fruit juice.
19:00 - rice and a piece of baked fish.
21:00 - fermented baked milk.

Sunday

8:00 - cheese cakes and sour cream.
11:00 - a handful of nuts.
13:00 - pasta, steamed fish cutlet, vegetables.
16:00 - fruits.
19:00 - stuffed cabbage rolls with low-fat sour cream.
21:00 - milk.

Special diets for pregnant women

During the gestation period, the doctor may recommend a special diet for the woman based on her health condition. The diet of each diet for pregnant women for weight loss is balanced, so nutrition systems help to keep track of the amount of pounds gained.

Protein

The diet involves eating with an increased amount of 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 mother-to-be to eat milk, meat, eggs, consuming about 120 grams of protein per day. Also shown are carbohydrates - 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 irreplaceable source of protein. During pregnancy, cooked "in a bag" is better absorbed. You do not need to cover the daily protein requirement with eggs - they can cause allergies.

A protein diet for pregnant women has obvious advantages:

No strict dietary restrictions.
Improving metabolism.
Burning fat stores.
Strengthening the uterus and placenta.
Sufficient saturation.

Sample menu

It is recommended to formulate the 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. It is good to make lunch from high-calorie dishes that can relieve hunger for a long time. In the evening, exclusively protein food is preferable.

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 tr: milk and biscuit biscuits.
2 tr: fermented baked milk, prunes.
3 tr: a slice of cheese, whole grain bread.

1 tr: soup on a 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 slice of baked chicken breast, rosehip broth.

1 tr: biscuit biscuits and tea.
2 tr: almonds and banana.
3 tr: yogurt and apple.

1 tr: 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 burden on the liver and kidneys.

When to stop

The protein diet is stopped when:

unpleasant symptoms from the gastrointestinal tract;
excessive sweating;
cloudy urine;
itchy skin;
increased irritability;
dizziness.

Remarkable! Protein-vegetable diet is a type of protein. In some cases, it is easier to tolerate. 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 nutritional system are based on a greater intake of minerals, vitamins and antioxidants necessary for a woman and a baby. The diet is suitable for minor weight correction of a pregnant woman.

Salt-free

For normal health, a person needs to consume up to 5 g of table salt every day. Most people exceed the norm by several times. As a result, fluid accumulates in the body, weight gain occurs, and diseases of the kidneys, liver and cardiovascular system develop. For pregnant women, excessive salt intake is fraught with high blood pressure and edema. Salt during gestation should be limited, and in some cases, compliance with a salt-free diet is indicated.

The essence of the diet is to avoid eating high-salt foods. With the correct selection of the components of the diet for pregnant women for weight loss, there will be no lack of salt in the body.

You can use:

fruits;
greens;
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;
spicy;
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 of yoghurt with fruit.
Lunch: 200 g of baked meat or fish, vegetable salad with legumes, compote.
Afternoon snack: 100 g of baked apples or dried fruits.
Evening: vegetable puree soup (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 harsh. To get rid of the freshness of food, you can use sea salt, adding some salt to the dishes at the very end of cooking or just before serving.

Hypoallergenic

According to experts, an allergy is formed in a child during his stay in the mother's body due to her intolerance to certain products. The doctor can determine the latent 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 exclusion:

seafood;
eggs;
nuts;
milk;
a fish;
red and black caviar;
tomatoes;
chocolate;
Strawberry;
raspberries;
citrus;
hen;
sweets;
salting;
spicy dishes;
canned food.

Allowed for use:

lean meat;
porridge;
vegetables and fruits of a dull 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 in water, a slice of wheat bread, an apple.
Snack: a glass of plain yogurt.
Lunch: vegetarian soup, steam rabbit cutlet, cauliflower salad, compote.
Snack: fruit.
Dinner: salad of permitted vegetables with the addition of vegetable oil, stewed potatoes, a slice 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 a low hemoglobin may be somewhat suppressed, which is why it is recommended to take vegetable, meat and fish soups. It is recommended to add various sauces and salt to the main dishes. You can take about 40 g of butter and 30 g of vegetable oil, no more than 50 g of sugar.

It 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: salad of beets and carrots, rosehip broth.
Lunch: soup with broth from the heart and meat of a turkey, bread, cottage cheese, fruits.
Afternoon snack: berries.
Dinner: vegetable stew, a piece of baked meat, tea.
Before bedtime: fermented milk product.

Contrary to popular belief about the benefits of eating insufficiently processed meat and offal with low hemoglobin, such experiments during pregnancy are unacceptable!

Carbohydrate

Carbohydrates are a source of energy that the body of a pregnant woman needs for normal bearing of a fetus and an important element of a healthy diet. They are well absorbed and prevent the accumulation of toxins and fatty deposits.

The essence of the nutrition system is the use of "complex" carbohydrates, that is, fiber and pectins. They are low in calories but promise fullness. 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 hard wheat combs;
vegetables and fruits.

Menu for the day

Morning: milk porridge (buckwheat, oatmeal, rice), egg, sandwich with cheese, fermented baked milk.
Snack: peach or apple.
Day: cabbage stewed in meat broth, vegetable salad with low-fat sour cream, apple juice.
Snack: 100 g cherries or gooseberries.
Evening: boiled fish, cottage cheese with fruit, compote.

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, the work of important organs and systems is disrupted, and the state of health worsens. Chronic diseases of the gastrointestinal tract and liver are also susceptible to the development of toxicosis. The problem often overtakes emotionally unstable women.

There are several degrees of toxicosis:

I - the urge to vomit occurs up to five times a day. Weight loss is up to three kilograms;
II - vomiting about ten times a day. Weight loss over a two-week period is up to four kilograms;
III - vomiting occurs up to twenty-five times a day. Weight loss is over ten kilograms.

Toxicosis can be early, manifested in the first trimester, and late (gestosis), arising after the 35th week of pregnancy.

Early diet

Meals should be fractional. The stomach accepts small portions better, which do not cause it to stretch. Eating frequent meals does not overexcite the hunger center.
Toxicosis imposes a ban on fatty high-calorie foods. Foods should be easy to digest without requiring significant effort on the part of the digestive tract.
Breakfast is required. At the same time, you should not eat fully. The ideal solution is fruit that is easy to digest and provides you with the glucose you need to feel good.
Avoiding soups, especially those cooked in meat broth, is desirable. Mixing liquid and solid foods in one meal will induce vomiting. Bite tea with biscuits is excluded for the same reason.

Shown:

vegetables: tomatoes, pickles, fresh cabbage, carrots, cauliflower, zucchini, broccoli, beets, eggplants, potatoes;
fruits: lemons, cherries, strawberries, apples, oranges, plums, cranberries, kiwi;
protein: boiled chicken fillet, boiled eggs, lean fish, hard cheese;
fats: butter and vegetable oil;
porridge: rice, buckwheat, millet.

Bread can be eaten little by little, after drying in an oven or toaster.

Nutrition with gestosis

The best prevention of late toxicosis in pregnant women is moderate food intake. Pickles, marinades and smoked meats are strongly not recommended. When choosing a power supply system, doctors recommend following the following rules:

the amount of salt cannot exceed 5 g;
the body should receive no more than 800 ml of fluid;
the diet should be rich in proteins;
food must contain natural vitamins, in the winter-spring time - to be enriched with vitamin complexes.

Approximate 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 of 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 are allowed per day.

Unloading diet menu for pregnant women

Fasting days are usually called periods in which the volume and variety of products are limited. The emphasis is on low-calorie foods, which rid the body of toxins and toxins, and helps to correct weight. Short-term dietary restrictions during pregnancy are prescribed by a doctor to stimulate metabolic processes and increase the consumption of fat stores. They help restore the functioning of the digestive system, speed up metabolism, and reduce swelling. In one fasting day, a pregnant woman can lose up to 800 grams of weight.

A fasting diet is indicated for pregnant women with:

swelling of the legs;
increased blood pressure;
fast weight gain;
shortness of breath while walking;
liver and kidney problems.

Unloading rules

Dietary restrictions are permissible only after the 28th week of pregnancy.
Rest the stomach needs once a week or ten days.
To avoid a deficiency of vitamins and nutrients, it is recommended to combine different unloading options.
Unloading should take place on the same day of the week.
Chewing food should be thorough and slow.
The daily portion of food should be divided into several receptions (5-6).
It is important to eat at well-defined time intervals to avoid hunger.
You need to consume at least 2 liters of water per day.
In the evening before unloading, you should refrain from heavy food. Dinner no later than seven o'clock in the evening.

The energy value of a pregnant woman's diet during unloading should not be less than 1500 kcal.

A versatile diet for weight loss

Breakfast: 150 g low-fat cottage cheese, fresh pear, a cup of tea.
Second breakfast: 200 g of low-fat yogurt, fresh berries.
Lunch: soup with light broth, steamed minced chicken cutlet, fresh cucumber.
Afternoon snack: half a glass of light yogurt, a handful of dried fruits.
Dinner: 100 g of boiled low-fat fish, vegetable salad.
Before going to bed: a couple of prune berries, half a glass of kefir.

"Nourishing" fasting days

It is permissible to carry out unloading diets on hearty foods once every 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 of lean meat, 800 g of 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. The use of unsweetened tea is allowed.
Potatoes: 1 kg of boiled potatoes and a few glasses of low-fat kefir.
Yoghurt and fruits: 1.5 kg of domestic fruits, low-calorie yoghurt (300 g).
Berries and cottage cheese: 800 g of any berries, 400 g of low-fat cottage cheese. You can drink unsweetened decaffeinated coffee once.

Mono-unloading for weight loss

A mono-fasting day involves the use of one product. The goal is to give the digestive system proper rest. The energy value of the diet is low, so you can repeat mono-unloading 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. It is allowed to use a little vegetable oil as an additive to salads.
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: you can drink 1.5 liters of milk, yogurt or fermented baked milk per day with a fat content of no more than 1.5%.

Interesting to know! The dairy diet (unloading) is very good for pregnant women who have a 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 spectrum of vitamins. In addition, buckwheat contains lysine, an amino acid that is not synthesized by the body, which is necessary for better absorption of calcium. Buckwheat strengthens the walls of blood vessels well, cleanses the intestines from heavy deposits and toxins.

For pregnant women, a fasting day on buckwheat is very useful: in addition to getting rid of excess weight, cereal promises to replenish the body's reserves with microelements, raise the level of hemoglobin 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 poured with boiling water, let it brew overnight. In the morning, the porridge is divided into portions and consumed throughout the day. To make it easier to endure the unusual regime, 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 all that is superfluous and normalize the stool, which is especially useful for pregnant women suffering from constipation. You can only use fresh kefir. For a day, take 1.5 liters of a fermented milk drink with a fat content of 1.5% and 600 grams of cottage cheese. It should be consumed in 6 doses. With a tangible feeling of hunger, it is allowed to eat a few tablespoons of wheat bran.

How to eat the next day

Eating plentiful food the next day after unloading is unacceptable. After "cleaning" the pregnant woman's menu should be light, otherwise the lost grams will return, discomfort will arise again.

Breakfast is best with low-fat yogurt, boiled eggs or a portion of milk oatmeal.
For lunch, you should eat protein-rich foods: lean beef or lean fish. You need to combine protein foods with fiber, therefore 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 gastrointestinal diseases;
endocrine pathologies.

Healthy recipes

Vegetarian soup

Ingredients:

cabbage (three hundred grams);
celery root (one piece);
carrots (one piece);
potatoes (two pieces);
onions (one piece);
parsley;
vegetable oil (four tablespoons);
litere of water;
some salt.

Chemical composition of 100 grams:

proteins - 0.72 g;
fats - 4.3 g;
carbohydrates - 3.8 g.

Preparation

Chop the cabbage, peel and chop the potatoes, dice the rest of the vegetables (onions in half rings), finely chop the herbs.
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 ready-made vegetables to a saucepan, pour boiling water over, salt. Cook for no more than five minutes after boiling.
Garnish with herbs when serving.

Potato-curd casserole

Ingredients:

potatoes (two hundred grams);
low-fat cottage cheese (thirty grams);
a quarter of an egg;
butter (five grams);
sour cream (twenty grams).

Chemical composition:

proteins - 10.5 g;
fats - 12 g;
carbohydrates - 35.7 g.

Preparation

Wash the potatoes, peel, cut into slices. Boil until tender. Drain the water, wipe the 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 grease with sour cream. Bake until golden brown.

Beetroot and green pea salad

Ingredients:

beets (two hundred grams);
canned peas (sixty grams);
vegetable oil (ten grams).

Chemical composition:

proteins - 2.4 g;
fats - 5 g;
carbohydrates - 11.7 g.

Preparation

Boil the beets (one hour), put them in cold water for half an hour, 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.

Preparation

Dip the seaweed in cold water until completely thawed. Slice thinly. Cook in lightly salted water for about 15 minutes. Refrigerate.
Chop the white cabbage, chop the cucumbers into strips, chop the onion.
Combine the components, add vegetable oil.

Corn milk porridge

Ingredients:

corn grits (sixty grams);
milk (seventy grams);
water (seventy grams);
sugar (five grams);
some salt;
some butter.

Chemical composition:

proteins - 6.8 g;
fats - 7.4 g;
carbohydrates - 51.6 g.

Preparation

Pour cereals into boiling water and cook for about 25 minutes. Drain off excess liquid and add milk.
Put salt and sugar in the porridge. Cook until thick.
Add oil before serving.

Sports to keep fit

It has been proven that 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 permissible load.

The following activity is unacceptable for expectant mothers:

aerobics;
jumping;
skiing;
diving;
a ride on the bicycle.

Exercises based on stretching the abdominal muscles, inverted yoga asanas, swinging and strong bending of the back are dangerous.

For good health and preservation of the figure, experts recommend that pregnant women walk more often and take a closer look at one of the following directions:

Swimming

Useful for pregnant women throughout the 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 way to keep your body in good shape.

Important! When 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 is the best preparation for childbirth. In addition, this is the first step towards a quick recovery of the figure after the birth of the child. Thanks to the exercises, flexibility increases, the back is strengthened. 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 pulling back pain, relieves the load on the back and prepares the breast for lactation.

Yoga

Yoga is especially necessary for women who were familiar with it before the "interesting position". You need to choose exercises adapted for pregnant women, and only do it under the supervision of a trainer.

Before starting any workouts, it is important for a pregnant woman to get permission from an observing gynecologist!

Table of contents [Show]

Everyone knows that during pregnancy, the body spends a lot of energy not only on itself, but also to ensure the life of the unborn child. From this article, you will learn about how to eat right during pregnancy, what foods you need to pay attention to, and it is better to exclude from the diet. As well as proper nutrition for pregnant women, a menu for every day, a table.

If you eat properly during the entire pregnancy, then you can not only ensure the proper development of the baby, but also maintain a beautiful and slender figure, which is important for many women.
First of all, let's figure out what you can't eat during pregnancy.

During pregnancy, it is very important to eat only healthy foods, let's take a closer look at them.

As already mentioned above, raw eggs should in no case be eaten, but boiled eggs, on the contrary, are considered quite useful. Indeed, in their composition, they contain many proteins, vitamins and minerals, which is very important during pregnancy.
Natural yogurt is also very useful for pregnant women, because in its composition it contains a lot of protein and calcium, which are so necessary for pregnant women.
Leafy vegetables are also recommended for use during pregnancy, they include: cabbage, spinach, beets and others.
Walnuts, peanuts and almonds are also among the healthiest foods.
Grapes, avocados, mangoes, lemon, bananas, apples, oranges and berries are also worth eating for pregnant women.
During pregnancy, you should drink more water, this will help the body of the mother and baby to grow and develop better.
During pregnancy, it is very important to observe proper nutrition, because excessive weight in an expectant mother can adversely affect the health of the unborn baby. That is why in such a very important period of life for every woman, it is necessary to monitor your health especially carefully, and diets for pregnant women will help you with this.

Maternity menu for every day, table

How to plan proper nutrition for pregnant women, the menu for every day, the table will help you with this.

This table contains data on how much food a pregnant woman should take in order to normalize digestion, improve the body's work and get rid of excess weight. And it also contains a detailed description of the calories, fats, proteins and carbohydrates you eat later.

During pregnancy, preference should be given to fresh vegetables and fruits, as well as dairy products or foods that contain the proper amount of fiber. In such a rather crucial period as pregnancy, you should pay special attention to your health, because the future state of the baby depends on the health of the mother.

The period of bearing a baby is very important. You should give up bad habits, increase physical activity, and also supply the body with the necessary minerals. It is advisable to draw up an approximate useful menu for pregnant women for every day. Balanced nutrition ensures the correct development of the baby and helps to maintain a beautiful figure after childbirth.

The nutritional program for pregnant women should consist of carbohydrates, protein and fat, but in moderation. Protein intake should not exceed more than 120 grams per day. Of these, 80 are animal products: kefir, cottage cheese, meat, eggs. The daily fat intake is 100 grams. Carbohydrates are a source of energy, but they must be consumed with care.

In the first trimester, do not take more than 400 grams. In the last trimester, it is recommended to reduce to 250 grams per day. It is advisable to exclude not vegetables, but flour and sugar dishes.

Proper nutrition for pregnant women includes boiled, steamed, stewed and baked dishes. It is worth limiting the use of sugar and salt. Glucose raises blood sugar levels, which can cause pregnancy diabetes. Salt promotes fluid retention and edema.

What pregnant women need to eat every day:

fruits;
vegetables;
porridge;
dairy products.

The menu for pregnant women for every day should include 50% natural fiber: fruits, vegetables, berries, durum wheat, bran.

How much should pregnant women eat per day? The amount of food should not exceed the norm. 300 kcal should be added to the usual diet. If there is a weight deficit, it is worth eating twice as much food.

There are certain foods that can harm both mother and baby. But perhaps it is rare to make an exception and drink a cup of coffee with chocolate.

It is categorically worth giving up alcohol, drugs and cigarettes. These substances have a labial effect on the mother and the child: fetal abnormalities develop, the vascular system is affected, premature birth is possible, as well as miscarriage.

List of prohibited products:

processed cheeses, unpasteurized milk, and raw eggs. They can harbor bacteria that can lead to infection and miscarriage. Quail eggs do not fall into this category;
some types of fish: marlin, shark, tuna, king mackerel contain mercury, this will be very bad for the baby;
eating sushi with fresh fish is not recommended. The risk of helminthic diseases is high;
if, before pregnancy, a woman suffered from diseases of the gastrointestinal tract, smoked, spicy and fatty foods can provoke severe heartburn;
in chips, crackers, carbonated drinks, chewing gums, there are dyes, flavor enhancers and flavorings. They negatively affect the body of the expectant mother.

Be careful with pain relievers, seizure medications, cough and cold pills. In their content, alcohol and narcotic enzymes may be present. For the entire period of pregnancy, it is allowed to consume dry wine 2-3 times. It increases hemoglobin and appetite.

The nutrition of a pregnant woman should consist of an optimal daily menu with recipes. It helps you get used to the new diet and not worry about snacking. It is recommended to eat varied and healthy food. Vegetables should preferably be eaten raw. During heat treatment, they lose most of their valuable qualities.

Also, during gestation, you can gain excess weight. A daily diet for pregnant women contributes to weight loss, and also normalizes body weight.

Menu for 1 day of a pregnant woman;

breakfast: oatmeal with milk, banana, bread and butter;
lunch: soup with vegetable broth, cabbage and carrot salad, dried fruit compote;
afternoon snack: kefir with cheesecake, apple;
dinner: steamed vegetable stew, vinaigrette, herbal tea.

breakfast: omelet with herbs, apple, green tea;
lunch: pasta with steamed cutlets, fruit drink, vegetable stew;
afternoon snack: cheese cakes and yogurt;
dinner: baked meat, vegetable salad.

breakfast: cottage cheese with dried fruits, bread with jam, juice;
lunch: Steamed fish cakes, boiled potatoes, cocoa;
afternoon snack: jelly, cookies, banana;
dinner: vegetable casserole, fermented baked milk.

breakfast: buckwheat porridge, butter sandwich, juice;
lunch: soup with meatballs, salad with olive oil, herbal tea;
afternoon snack: milk, bun, fruit;
dinner: steamed beef cutlets, bread, tea.

breakfast: zucchini pancakes with sour cream, boiled egg, bread and butter;
lunch: goulash with porridge, salad with green peas, dried fruit jelly;
afternoon snack: kefir, cookies;
dinner: cabbage cutlets, beet salad, rosehip broth.

breakfast: muesli with milk, freshly squeezed juice, chamomile tea;
lunch: vegetarian borscht, boiled chicken drumstick, compote;
afternoon snack: fermented baked milk, cheesecake;
dinner: stewed fish, boiled potatoes, bread.

breakfast: cottage cheese with dried fruits, green tea, apple;
lunch: cabbage soup with sour cream, meatballs with rice, juice;
afternoon snack: jelly, banana;
dinner: vegetable stew, tea with milk, bread.

How many times a day should pregnant women eat? In the first trimester 3-4 times a day. In the 3rd trimester, eating 4-6 times a day is considered the norm. The daily diet for pregnant women can be maintained until the end of the gestation period.

Diet recipes for pregnant women for every day can be prepared quickly and deliciously. They do not require special products and efforts.

Vitamin bowl. Ingredients: 1 peach, 1 kiwi, 100 g of nuts, yogurt, 1 banana, 50 g of currants. Combine all ingredients in a blender and ready to eat. It is considered more of a dessert. It is recommended to eat this delicacy every 2 days 1 time.

Vegetable mix. Ingredients: zucchini, carrots, cauliflower, artichoke. Peel vegetables, cut into round slices. Put out. Top with dried dill and olive oil.

Trout in foil. Ingredients: fish carcass, pepper, garlic, lemon, dill. Peel the fish, rinse thoroughly. Place finely chopped garlic and parsley inside. Place foil on a baking sheet, place fish and wrap. Bake at 220 degrees for 35 minutes. Garnish with lemon before serving.

Happy morning. Ingredients: oat flakes 3 tbsp. spoons, 1 teaspoon of honey, yogurt 250 gr, prunes 100 gr, half an apple. Grind everything in a blender. This will be the most healthy and vitamin-rich breakfast.

Nutritious salad. Ingredients: black bread, yogurt, apple, carrot, green salad, feta cheese, peas, corn, broccoli. Cut all ingredients into cubes, boil broccoli and cut into small pieces. Cut the black grain bread into cubes and dry in the oven. Mix everything and season with olive oil.

While carrying a baby, the daily regimen and dietary habits of a pregnant woman should be taken into account. Sleep at least 8-9 hours a day and it is advisable to follow a diet every day. At such an important moment, it is worth paying attention to nutrition, because the health of the baby depends on the decisions of the expectant mother.

For the full development of the baby and the well-being of the expectant mother, pregnant women need to adhere to certain nutritional rules. In addition, compliance with all recommendations will help not only to bear a healthy child, but also to keep the figure slim and beautiful. Proper nutrition for pregnant women is the key to the good health of the baby and the successful course of pregnancy.

Waiting for a baby is a great time to switch to a healthy diet and rethink your habits. The first thing that will have to be changed is the number of meals and switch from 3 meals a day to 4-5 meals a day.

As the number of meals increases, the amount of servings should be reduced. The expectant mother does not need to eat for two - except for the extra pounds gained and additional problems due to excess weight during childbirth, this will not bring.

You need to eat often and in small portions.

Products should only be fresh and natural: no preservatives or synthetic products. The diet should contain fresh vegetables, fruits, berries and herbs, which perfectly cope with the problem of constipation and contribute to the normalization of the intestines, as well as meat, fish, dairy products - the main sources of protein and the prevention of anemia and lack of calcium in the body.

Important! Abuse of flour and baked goods can cause fermentation in the intestines and lead to discomfort and discomfort.

Breakfast:

As the first meal after waking up, muesli with milk with various cereals, pieces of fruits and berries, nuts are suitable. This breakfast will saturate the body, energize and provide calcium and phosphorus.

Fresh seasonal fruits, doused with homemade yogurt or frozen, will also be useful, which do not lose their beneficial properties when defrosting. A variety of cereals, eggs in any form, toasts: with cottage cheese, cheese, bacon, vegetables, curd casseroles will be an excellent breakfast and will provide proper nutrition during pregnancy.

Lunch:

Second breakfast - a snack before lunch with fruit, yogurt, milkshake with the addition of a piece of fruit or a handful of nuts and dried fruits.

Dinner:

Lunch is a full meal. Include soups, boiled, baked or stewed meat in the diet, fish is healthy. Boiled potatoes, stewed vegetables, noodles or pasta are suitable for a side dish. Do not forget about vitamin salads with olive oil, herbs. After lunch, you can drink a glass of juice, compote or herbal tea.

Afternoon snack:

An afternoon snack allows you to satisfy your hunger before dinner and recharge the body with energy, cope with an afternoon sleepy state. Fresh vegetable and fruit juices, a muffin or bun with honey or jam, curd mass or cottage cheese dishes are suitable.

Dinner:

Stews with meat and vegetables, fish dishes, egg dishes and fresh salads are great for dinner. You can also eat a bun with milk or yogurt.

Second supper:

The second dinner is usually at a later time. In order not to burden the stomach before going to bed and to satisfy the feeling of hunger, a glass of warm milk will help, it is possible with honey, a piece of cheese with dry cookies, or a handful of dried fruits or nuts. Any fermented milk products are suitable: fermented baked milk, yogurt, kefir.

Proper nutrition during pregnancy by week

First 4 weeks pregnancy is the time when the expectant mother realizes that now she should take a more responsible attitude to her health: eat differently. You should give up quick snacks "on the go", forget about fast food (hot dogs, french fries), smoked meats, and switch to vegetable salads, dairy products and fresh fruits.

Proper nutrition during early pregnancy should provide the body of the pregnant woman with sufficient amounts of calcium, which is necessary for the formation of strong bones of the unborn child. All dairy, fermented milk products are rich in calcium, especially cottage cheese, green vegetables, broccoli.

Also, the body of the expectant mother needs manganese and zinc, contained in eggs, oatmeal, bananas, turkey, spinach and carrots.

Toxicosis is a frequent occurrence in pregnant women, therefore, proper nutrition in the first trimester of pregnancy during the period from 5 to 10 weeks is to exclude foods that can provoke vomiting. This applies to high-calorie and fatty foods. In case of nausea, you should eat small portions, lemon, sauerkraut, rosehip broth, rich in vitamin C, as well as dried apricots, especially before bedtime, are useful.

11-12 weeks of pregnancy- a period of unusual taste preferences in food in pregnant women. You should not deny yourself even the most daring combinations of products. enough.

13-16 weeks the time of completion of the formation of the fetal skeleton. The consumption of milk, cottage cheese, kefir will benefit the future baby.

During 17-24 weeks the formation and development of the organs of sight and hearing in the child takes place. During these weeks, foods rich in vitamin A are useful. It is found in large quantities in cabbage, carrots, and bell peppers.

WITH 24 to 28 weeks expectant mothers may experience an unpleasant feeling of heartburn, which is associated with the pressure of the stomach on the uterus, which has significantly increased in size by this time. Avoid eating fatty and spicy foods, sauces and seasonings, give up carbonated drinks. For heartburn, cereals are useful, especially oatmeal and buckwheat, low-fat vegetable soups, mashed potatoes, boiled meat and stewed vegetables.

29th - 34th week of pregnancy- the period of formation and development of the child's brain. The diet should be dominated by red fish, dairy and fermented milk products, nuts and eggs. Proper nutrition for pregnant women during this period, especially important!

Beginning with 35 weeks- the time of preparation of the body for future childbirth, it needs energy. Fresh and boiled vegetables are a source of energy and strengthening of the body. It is necessary to reduce the amount of meat and fish dishes, eggs, and foods rich in calcium in the diet - the body does not need calcium before giving birth. Excessive amounts of it will harden the bones of the baby's skull and make it difficult for him to pass through the birth canal.

Important! More attention should be paid to the use of vegetable fats, season salads with vegetable oil, add to vegetables. Vegetable oil helps to increase muscle elasticity and is an excellent prevention of hemorrhoids.

Pregnancy is a time when a woman can allow everything in her diet, but observe the measure, adhering to the basic rules of nutrition. Having organized proper nutrition during pregnancy by week, a woman should not deny herself small pleasures - a source of positive emotions that are so necessary for a baby.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Good to know! In the 2nd trimester, be careful with food-allergens (citrus fruits, exotic fruits, strawberries), eat them rarely and in small portions so that the child is not born allergic.

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

Diet and nutrition in the 3rd trimester

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

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

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

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

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

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

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

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

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

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

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

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

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

Morning sickness:

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

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

Heartburn during pregnancy:

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

Constipation during pregnancy:

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

cabbage,
apples,
leaf salad,
Bell pepper.

Eat more raw vegetables for normal bowel function.

Swelling during pregnancy:

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

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

News of the day! Free consultation with a dietitian via Skype for Fit-and-eat.ru website visitors

What and how should a future mother eat? There is too much information to make the right decision right away. They scare us with allergies, problems in the development of the future baby, and various threats to our appearance.

And striving to prevent the coming diathesis, lack of height or weight of the child and hair loss, pregnant women begin to invent all kinds of diets... Or they just wave at everything and continue to eat as they did before pregnancy. What is the right thing to do?

The nutrition of the expectant mother is, first of all, healthy, varied, nutritious food. When composing our menu, we should be guided by the following principles.

The first principle

The faster the product has reached our table from nature, the more “lively” it is, the better for a woman. This applies to absolutely everything: meat, fish, vegetables, fruits, and dairy products.

It is quite obvious that milk that is stored for six months, yoghurts that do not spoil for several months, canned food, sausages, it is not known how long frozen fish lying in the store are far from the concept of "live food".

Second Principle

During pregnancy, as in any other period of life, food should be enjoyable. It is important that this or that food wanted ... One should be guided by desire (“I want to eat it”), and not by some attitudes (“This is useful” or “This is not for me”).

We often eat from the principle that comes from the head, and not from the needs of the body - and then such food is not very well absorbed just because the body does not need it. The most striking example is the use of cottage cheese by pregnant women. It is eaten regardless of desire, because it is believed to be the best source of calcium that expectant mothers need.

Meanwhile, first of all, cottage cheese is primarily a protein, and secondly, if you eat it through force, then it is not a fact that nutrients will be assimilated from it.

.Fthere is no hard and fast rule for everyone! Each woman has her own metabolism, and during pregnancy, these differences increase even more. Therefore, one cannot be guided by the average consumption rates of a particular product.

Many will probably have a question: what if you want frankly harmful products? Chips, Coca-Cola, chocolate in large quantities are not useful in their normal state, let alone pregnancy.

Such addictions can be considered as a certain diagnostic sign- this means that a woman has already a disturbed diet, and she is not able to correctly feel the needs of her body, but at the same time she feels well the pleasure received from these products. Oddly enough, but in a state of pregnancy, the joy of eating a certain type of food prevails over its usefulness.

What can this or that addiction speak about? For example, if a woman irresistibly wants chocolate, then perhaps she does not allow herself to receive joy from life, lives in the power of prohibitions and obeys everything. The second, more important reason may be that a woman systematically denies herself fat - and the body seeks to make up for their lack at least in this way.

Another common food craving is cravings for salty- may be due to the fact that the woman drinks little, and the body thus takes care of retaining the required amount of fluid in the tissues. This is also signaled by an irresistible desire for carbonated drinks.

In any case, the child will receive everything necessary from the mother's body, especially if this is the first pregnancy. This is how our body works. The only question is what will remain for a woman and what will be her condition after childbirth with a diet that does not provide a sufficient amount of nutrients.

The third principle

Omandatory inclusion in the diet of the necessary food components ... Pregnant women often set themselves a super task: to eat as many vitamins as possible. Meanwhile, a woman in a position needs primarily not vitamins, but proteins, fats and carbohydrates.

Your daily menu should definitely include foods that contain these three ingredients. Source squirrel are dairy products, fish, meat, legumes, eggs, cereals - and all this must be consumed, because protein is a building material for the growth and development of a child.

Carbohydrates also necessary - they provide the body of a woman and the body of a growing child with the necessary amount of energy. Bread, potatoes, vegetables, fruits, cereals must be in the diet of pregnant women. How much carbohydrates you need depends on the woman's lifestyle - the more active he is, the more carbohydrate foods need to be consumed.

Use fat during pregnancy, it acquires an especially important role, because they are involved in the construction of the nervous system and membranes of the growing baby's body. It is impossible to reduce them to a minimum and even more so to exclude fatty foods.

In the diet of a pregnant woman, there must be fatty fish, fatty meat, lard, broths of long cooking, jellied meat, butter and vegetable oil, nuts, dairy products. Fatty fish is especially useful, because it contains polyunsaturated fatty acids in an active form, which are very well absorbed and immediately incorporated into the body.

Yulia Gusakovskaya - Starovoitova, Director Family center

Dear Readers! In your opinion, what should be the nutrition of a pregnant woman? Should the mom-to-be adhere to strict healthy limits, or can she afford tasty and salty foods?

Diet of pregnant women: 1 trimester

In the first months of pregnancy, you do not need to change your eating habits drastically, especially since it can be very difficult to cope with all kinds of "eccentricities" when choosing food at this stage. Therefore, if you, as before, want fried potatoes, eat without a twinge of conscience.

By the way, a few words about "eccentricities" when choosing food. Experts believe that in this way the woman's body signals a lack of certain substances: for example, interest in dairy products indicates a lack of calcium in the body, and if a woman suddenly wants seaweed, the body needs iodine. Fresh vegetables and fruits, potatoes and pickles will be a source of vitamin C; nuts, green peas, fish - vitamin B1, bananas - vitamin B6 and potassium, orange and red vegetables and fruits are rich in vitamin A (carotene).

It happens that at the very beginning of pregnancy, expectant mothers refuse obviously healthy products, for example, meat, because they simply cannot tolerate it. These changes are associated with early toxicosis and usually disappear over time.

Do not force yourself to eat, consult your doctor, now there are special products for pregnant women on sale (Nutridrink, Nutricia; Femilak, Nutritek; Enfamama, Mead Johnson), in fact - protein vitamin and mineral complexes that will help cope with nutritional deficiencies.

They will provide you with a guaranteed amount of vitamins, calories, proteins and eliminate the need to cook, while inventing something tasty and healthy at the same time.

Diet of pregnant women: 2-3 trimester

Starting from the second half of pregnancy, the expectant mother will be stricter about her diet. And some useful restrictions will now even be desirable, since the gastrointestinal tract of a pregnant woman begins to work in an overload mode: heartburn and constipation may appear.

Stews, baked foods, or steamed foods can help deal with these problems. By the way, everything fried makes you thirsty, and you need to remember that during pregnancy, excess liquid can cause the appearance of edema. Therefore, try not to allow yourself too much.

Stay away from salty foods for the same reason. Salt food as usual (and preferably with iodized salt), but exclude pickles, salted fish and smoked meats from the menu. The problem is that too much salt makes you thirsty, and drinking too much fluids increases your risk of edema.

In the last two months of pregnancy, doctors recommend that expectant mothers do not even add some salt to their food and do not drink more than 1-1.2 liters of liquid per day. At the same time, you should not completely abandon salt, it can cause dehydration of the body.

From the first days of pregnancy, try to drink caffeine-free coffee: this way you will reduce the load on your body and you will not have to lose the habit of your favorite taste. This transition will help you avoid many problems: the stimulating effect of coffee can activate the smooth muscles of the uterus, where the baby is developing, and cause the threat of termination of pregnancy.

Those of us who are worried about the preservation of the figure need to remember that the usual lightweight foods will now need to be replaced with products of standard fat content, and meat, fish, cereals, and bread should be added to vegetables and fruits.

Correct diet for pregnant women: regimen

To feel good, try to eat every 4 hours.
Start your day with a full breakfast (a dairy dish, some whole grain bread or muesli, and fresh fruit).
Have a real lunch for yourself (if you can't afford it, have a sandwich with fresh vegetables and fruits, or a salad with soy or corn oil, yogurt, and some kind of fruit).
Dinner lightly (the fourth meal should be a dietary meal: a dairy dish, some kind of fruit, some black bread or unsweetened cookies).
Between breakfast and lunch and during afternoon tea, you can have a light snack with fruits, a low-fat sandwich, yogurt and juice. It is better to forget about pastry and puff buns, pizza, sausages, sausages, fatty and fried foods.

Diet of pregnant women: safety rules

By following simple hygiene practices, you can protect yourself from food poisoning. In addition to general advice to store food in the refrigerator, wash vegetables and fruits, and avoid undercooked or undercooked food, raw eggs, or expired foods, there are some other important and not too obvious recommendations.

Cheese. Choose cheeses based on pasteurized milk, hard or processed varieties. It is better to cut the crust from the cheeses.
Do not buy sliced food (by weight), prefer ready-made vacuum packaging.
Seafood, raw fish dishes can be eaten only if you are firmly convinced of their quality.
Do a general cleaning of the refrigerator at least once a week.
Meat and fish must be subjected to hot processing, reheat well, but do not boil ready-made meals and store them in the refrigerator for no more than 24 hours.
Don't drink raw milk: all dairy products must be pasteurized or sterilized.
Eat liver foods no more than once a week. Remember that the liver is a chemical laboratory for the neutralization of harmful substances that tend to accumulate in it.
Transport frozen food in an insulated bag. Defrost them in the refrigerator and never freeze them again.
Store vegetables, meat and cooked meals separately.
If you need to cut salad after cutting raw meat or fish, be sure to wash your hands. Use different knives and cutting boards for different foods.