What to eat at the beginning of pregnancy. General principles of proper nutrition during pregnancy. Toxicosis and digestive disorders

Tell me what you eat and I'll tell you who you are. This old saying should be remembered as often as possible during pregnancy! Now that a tiny ball of life is growing inside you, proper nutrition is of particular importance. To build a new body, a woman needs more nutrients and biologically active components. But this does not mean that you have to stick to goodies and eat for two. That means it's time to start eating rationally!

Weight gain during pregnancy is a natural process. Do not be afraid if during the second pregnancy weight gains faster or, conversely, slower. Weight gain rates vary not only between women, but also within the same woman during different pregnancies. There is a standard that gynecologists of all countries adhere to - a woman of average build gains weight within 11 kilograms during pregnancy. Small fluctuations in one direction or another are normal.

Weight gain in the first trimester of pregnancy does not depend on diet! Therefore, nutrition in the first weeks of pregnancy may well be the same as it was before conception or more plentiful - there is no difference. This is due to the fact that for the development of pregnancy in the early stages, a woman's body produces a huge amount of hormones that prevent nutrients from wasting uselessly in the form of fat deposited on the sides. Excessive weight gain in the first months is possible only if the regulation of hormones is disturbed. But by week 12, the manner of eating begins to affect the weight gain.

For the health of the unborn child, it is more important not how much you eat, but what you eat. Products that fall on the table of a pregnant woman should be rich in vitamins, biologically active substances, dietary fiber and nutrients. Only if the nutrition is balanced, the child's organs will be formed correctly in accordance with the physiological norms laid down by nature.

What should be the nutrition in early pregnancy

Remember that nutrition in the first weeks of pregnancy should comply with the following rules:

In no case should you sit on various kinds of diets and limit yourself to food. If before conception you adhered to the Kremlin diet, the Atkins diet or some other type of nutrition, it's time to forget about it for at least 1.5-2 years.

- You need to eat at least 3 times a day. Each meal should be satisfying enough so that you do not suffer from bouts of hunger until the next time and do not arrange endless snacks with chips, nuts and bars. This leads to the intake of substances harmful to the child and weight gain. In some cases, doctors advise switching to 4-5 meals a day, in which case the portions are reduced in size.

We'll have to forget about fast food, carbonated drinks, products containing a large amount of preservatives, salt, vinegar, flavorings, sweeteners and other inventions of the modern food chemical industry.

The child develops, grows every day ... As a result, the need for trace elements and vitamins increases dramatically. It is worth knowing that everything that is necessary for the formation of the fetus will be withdrawn from the organs and tissues of the mother, therefore, if there are not enough trace elements with food, then a woman will begin to experience a deficiency of minerals and vitamins very soon. And this will lead to poor health, and in the future, if you do not change the diet, to a complicated pregnancy and slower fetal development. Therefore, nutrition in early pregnancy should be rich in minerals and vitamins. A woman's body during this period experiences a particularly acute need for iron and calcium. With a lack of iron, anemia in pregnant women is a frequent complication, and with a lack of calcium, the process of destruction of the mother's teeth begins. Therefore, in the first months of pregnancy, cottage cheese, cheese, dairy products, liver, dried apricots, herbs, and buckwheat porridge must be on the table without fail. Buckwheat, dried apricots and greens with a liver are a source of iron; dairy products - calcium. Just remember that curds with a huge amount of flavors, stabilizers and sweeteners are of no use. It is better to buy cottage cheese in its pure form or cook it yourself - then it will really saturate the body with the necessary trace elements and contribute to the proper formation of teeth and skeleton in the unborn child.

A pregnant woman should, if possible, avoid eating products containing pesticides. It is impossible to detect them by eye. However, it is known for certain that pesticides tend to accumulate in the peel of fruits. Therefore, doctors recommend eating peeled fruits and vegetables.

Deficiency of protein, polyunsaturated fatty acids, iodine, folic acid is especially dangerous for both the woman herself and the child. This can lead to improper formation of internal organs, malformations, premature birth. Therefore, fish and seaweed must be present in a woman's diet 1-2 times a week. Lean meat, chicken, caviar are a source of protein, folic acid is found in excess in greens, fish is a source of polyunsaturated acids Omega 3 and omega 6, seaweed is iodine.

To prevent constipation, which during pregnancy is a fairly common occurrence due to the growth of the uterus and its pressure on the intestines, it is recommended to include in the diet of a pregnant woman in the early stages vegetables and fruits rich in dietary fiber - beets, wheat bran, grapes. Legumes are used with caution, as they are more difficult to digest. But coarse bread is welcome.

Canned food, especially spicy ones with a lot of vinegar marinade, should be avoided. Smoked sausages, meat delicacies and other delicacies are tasty, but unhealthy. Doctors advise to reduce their use to a minimum, if it is not possible to completely exclude them from the diet for a while.

You can't give up fat. They are the most important source of energy and take part in the formation of prostaglandins that regulate labor and have a beneficial effect on the cardiovascular and digestive systems of pregnant women. It is preferable that in the diet in the early stages 40% of all fats come from vegetable fats. You can and even need to eat butter - but in moderation, no more than one sandwich a day. But spreads and other margarines are absolutely contraindicated, as well as pure lard, beef fat.

The amount of sugar should be about 50g. per day. Carbohydrates are necessary, they are also a source of energy, and their lack leads to a deterioration in the nutrition of the fetus. Carbohydrates are best obtained with natural food - vegetables, fruits, honey, cereals. Cakes, pastries and sugar should be reduced. Such products lead to weight gain and at the same time do not provide the energy that the body of the expectant mother needs at all.

It is extremely important to follow the rules of rational nutrition in the first months of pregnancy. But many women begin to take this seriously only when serious deviations are already noted by the doctor - anemia, developing caries, increased blood sugar, weight gain, edema, late toxicosis, the threat of miscarriage. Therefore, it is better to prevent the development of complications, and from the very first day, as you learned about your pregnancy, change your approach to nutrition. Moreover, eating according to the rules can be very tasty - the main thing is to show imagination when cooking!

A woman who decides to become a mother must definitely know that the process of feeding a child begins from the moment of conception. That is why she needs to eat exceptionally healthy foods during pregnancy, this will help the baby develop properly and keep the expectant mother in good shape.

The most important thing for a woman during the period of bearing a baby is to give preference to natural products and not be lazy to cook on her own, you need to be completely confident in the quality of food. Nutrition should be balanced and contain daily norms of minerals and vitamins.

Milk and dairy products

Hard cheese and cottage cheese contain a lot of useful substances:

1. Protein , which is a necessary component of the composition of blood and lymph.
2. B vitamins that increase the "breathing" of body tissues, the endurance and performance of the mother.
3. iron and calcium necessary for the formation of bones, hair, skin and nails of the baby.
4. Folic acid it is very important for the proper formation of the fetus and the prevention of the risk of developing pathologies, strengthening the mother's heart muscle.

natural yogurt contains much more bone-healthy calcium than regular cow's milk, and all the bifidobacteria necessary for normal bowel function. Yogurt is rich in zinc and proteins, it will quench your thirst and reduce the feeling of hunger. You can replace yogurt with high-quality kefir.

They are a storehouse of nutrients necessary for the development of the baby of various trace elements:

However, they have a high calorie content, and it is not advisable for a future mother to abuse nuts!

Fish and seafood

Everyone knows that it is a source of phosphorus. Also found in fish products one of the most useful vitamins D, which strengthens the bones and nervous system of a pregnant woman .

During pregnancy, it is better for women to consume lean white fish, preferably marine rich in iodine.

Meat, liver

An important building material of the cells of the body of the unborn child - a protein that is found in sufficient quantities in meat products. Eat lean meats - chicken, rabbit, beef, lean pork. In the preparation of meat dishes, it is better to do without seasonings.

Liver contains iron and B vitamins . This is a must-have product not only for the baby, but also for the mother herself - she endures heavy loads in the happy months of bearing her child. Many pregnant women may experience a drop in hemoglobin levels and anemia, and eating liver dishes will help to cope with this problem.

Eggs

They contain more than 10 useful vitamins and minerals , for example, choline affects the mental capacity of the unborn baby. In getting rid of the nausea that torments mom in the first months of the "interesting situation", the chromium contained in this product will help. It is important to regularly eat eggs - both chicken and quail.

But not raw!

Rich in vitamins, fiber, trace elements and organic acids . You can eat it in any form - raw, boiled, baked, in salads, which are best seasoned with vegetable oil or sour cream, but not with mayonnaise.

Particular attention should be paid to carrots, broccoli and avocados.

It is these vegetables that contain the largest amount of:

Fruits and berries

Especially useful during pregnancy! They contain minerals and vitamins vital for the development of the baby. The most important thing is not to forget to wash the fruits thoroughly before eating them.

A small daily portion of strawberries, blackberries, raspberries increases the defenses of the baby's body. I would like to note the benefits of mango, it contains a lot of vitamin A, you can eat it in any form - raw, boiled, salted or sweet.

Legumes

Lentils from the entire "legume family" will bring the greatest benefit to the body of the expectant mother. It contains vitamin B-6, folic acid and iron. needed during pregnancy.

cereals

For example, oatmeal is rich in fiber, iron and B vitamins . It is very useful to cook milk porridge with this cereal and add cereal to homemade cakes. Oatmeal will help normalize digestion.

Spinach

The green leaves of this useful herb contain:

• Folic acid.
• Calcium.
• Vitamin A.

It is not difficult to grow spinach in your garden, on your balcony or on your windowsill. He occupies one of the most worthy places in the TOP-12 list! From this herb you can cook a lot of healthy dishes in the form of mashed potatoes, soups, side dishes.

Mushrooms

They are called "forest meat" and contain just a huge amount of vitamins B, E, C, PP, nicotinic acid and trace elements:

• Yoda.
• Zinc.
• Potassium.
• Phosphorus.

Mushrooms are very rich in proteins - leucine, tyrosine, histidine, arginine . It is necessary to use mushrooms with caution only from trusted manufacturers.

Butter

• The most useful for expectant mothers is olive "liquid gold", it has a beneficial effect on the process of formation of the baby's nervous system.
• Sunflower oil saturates the body of a pregnant woman with vitamins E, A, D, improves the appearance of hair and skin.
• But butter You do not need to abuse it - it contains a lot of calories. For the normal development of the baby, 50 grams per day is enough.

It is important for a pregnant woman to remember that good nutrition is the key not only to her health, but also to the proper development of the baby.

Nutrition during pregnancy should be "healthy", i.e. contain in the diet healthy natural products necessary to maintain a woman's body in good shape.

Nutrition at 1 week of pregnancy involves the use of ordinary foods that do not contain harmful components. Usually, a woman learns about the onset of pregnancy only starting from the 3rd obstetric week, however, such an important event should be planned in advance, taking care of good nutrition. So, at the stage of planning conception, you need to increase the intake of folic acid. In its natural form, it is found in almost any greens, cereals, fresh leaf lettuce. In many cases, a gynecologist will prescribe folic acid capsules.

It should be remembered about the benefits of fresh vegetables, fruits and berries, but it is advisable to refuse sweets, fatty foods and canned foods. This will help get rid of early toxicosis and possible problems with obesity. For the future mother, bright yellow fruits will be useful: melon, bananas, mangoes, peaches, as well as yogurt with natural berries, toasts with cereals and cheese, etc.

Nutrition at 2 weeks pregnant

Nutrition during pregnancy in the first 14 days should be varied and complete, because during this period a new life is born in the female body. First of all, the expectant mother should give up harmful products that do not bring any benefit, for example, fast foods (french fries, pizza, hot dogs). In larger quantities, you need to consume dairy products, cheeses, yogurts and cereal salads.

Nutrition in the 2nd week of pregnancy should be fortified. The expectant mother is recommended to eat fresh fruits and vegetables, especially yellow ones: peaches, mangoes, pumpkins, etc. In order to avoid the development of early toxicosis, it is necessary to give up fried and fatty foods. Also during this period, folic acid should be taken, which has a beneficial effect on the development of the fetus. You can buy such a drug in advance at a pharmacy and start taking it already during the planning period for conception. Many products contain folic acid in its natural form - these are fruits, dried fruits, as well as fresh-frozen and pureed berries and fruits: kiwi, bananas, figs, raspberries, strawberries, pomegranates, etc. Among vegetables with a high content of folic acid, all types of cabbage are in the lead and eggplant. A lot of this useful substance is found in greens: parsley, lettuce, as well as spinach and beans. In addition, vitamin B9 is found in porcini mushrooms, yeast, hazelnuts and walnuts.

The main need of the expectant mother for vitamins is provided by taking products of plant and animal origin: products made from wholemeal flour, potatoes, legumes, liver, meat, milk, butter, cottage cheese, etc.

In the second week of pregnancy, it is recommended to limit the intake of sweets (jam, cakes, sweets and other confectionery), as they can lead to rapid weight gain. It is necessary to completely eliminate the consumption of sugar in its pure form. It is strictly forbidden: alcoholic beverages, medicines (without a doctor's prescription), hot spices and canned food (they contain toxic preservatives).

Nutrition at 3 weeks pregnant

Nutrition during pregnancy is a very serious issue, which must be approached with all responsibility. It is especially important to take into account the correct diet of a pregnant woman in the first weeks after conception, when all the internal organs of the unborn baby are laid. First of all, you need to take care of the daily intake of vitamins. In this regard, fresh vegetables, fruits and berries will be an ideal option. In winter, it is useful to use dried fruits and freshly frozen fruits and berries, which retain the whole complex of useful vitamins.

Nutrition in the 3rd week of pregnancy should consist of taking calcium-containing foods: milk and various dairy products, natural fruit juices, green vegetables and broccoli. Calcium takes part in the formation of the baby's skeletal system. No less important for the proper construction of the child's body are trace elements such as zinc and manganese, which are found in sufficient quantities in eggs, lean beef, pork and turkey meat, oatmeal, bananas, almonds, walnuts. During this period, it is useful for a pregnant woman to consume carrots, spinach, raisins - these products should be taken by combining and alternating with each other. It is necessary to ensure that in the third week of pregnancy the above products are always present in the diet of the expectant mother.

Nutrition at 4 weeks pregnant

The issue of rational nutrition of the expectant mother is relevant not only during this period, but also at the initial stage of pregnancy planning. Harmful toxic substances can have a negative impact on the development of the embryo, so it is imperative for a woman to monitor her diet even before conception occurs.

Starting from the fourth week, there is a rapid development of the fetal egg, which gradually takes the form of an embryo that looks like a flat disk. In the 4-week period, the active growth of the embryo begins, vital organs and small tissues are formed in it.

Nutrition at the 4th week of pregnancy comes down not only to the use of exclusively healthy foods, but also to the rejection of harmful ones. For example, during this period it is recommended to give up coffee. The diet of the expectant mother should be as balanced as possible and combine vitamins and trace elements, since their lack can adversely affect the course of pregnancy. Natural products should be introduced into the menu of a pregnant woman: for example, instead of sausages and smoked meats, use boiled meat. The expectant mother will benefit from the daily consumption of fresh fruits and vegetables, dairy products, cereals and whole grain bread.

Nutrition at 5 weeks pregnant

Nutrition at the 5th week of pregnancy is most often complicated by early toxicosis. In this case, you should try to replace animal protein products (eggs, meat, etc.) with vegetable proteins - soy, legumes or nuts. It is recommended to increase the consumption of carrots, apricots, mangoes, and if milk is not accepted, it should be replaced with cheese or yogurt. If food does not bring pleasure, you should not torture yourself and eat by force - disgusting foods must be completely excluded from the diet.

If toxicosis and other unpleasant symptoms exhaust a pregnant woman, causing rejection of food, it is recommended to start an additional intake of pyridoxine (vitamin B6), which positively affects the absorption of proteins, and, therefore, facilitates the manifestations of toxicosis. In addition, fractional meals help in early pregnancy: you should eat little and often, this will help to avoid unpleasant bouts of nausea. If no recommendations help, and the body rejects everything eaten, the expectant mother should go to the hospital. In such a difficult period, she will need injections of vitamin preparations, as well as intravenous glucose.

Nutrition at 6 weeks pregnant

Nutrition at the 6th week of pregnancy has some innovation: it is recommended that the expectant mother start the day with a cup of tea, crackers or crackers even before getting out of bed. This will reduce the manifestations of early toxicosis. Before going to bed, you should also eat a little. For this purpose, for example, a handful of raisins is suitable. During this period, it is recommended to drink more (at least 8 glasses of pure water per day), as well as to refuse any dishes containing fatty, smoked, canned foods.

For a period of 6 weeks, it is necessary to adjust the diet, since the development of the fetus during this period is very active, and nutrients, trace elements and vitamins are vital for the future baby. So, for the normal formation of the nervous and circulatory systems, as well as internal organs, calcium, fluorine, phosphorus, vitamins of group B, E are very important. In this case, taking vitamin and mineral preparations will be beneficial, the appointment of which must be entrusted to a gynecologist. Among the products that contain vitamins and nutrients in their pure form, fruits, vegetables, herbs, meat and fish, nuts, and dairy products can be noted.

Nutrition at 7 weeks pregnant

Nutrition at the 7th week of pregnancy should be aimed at reducing the manifestations of toxicosis, which often torments women in the first 10 weeks of bearing a child. In order to prevent nausea and vomiting, doctors recommend that pregnant women take small snacks in the morning right in bed. Dry biscuits, salted pretzels, crackers, cereals are suitable as products for such a breakfast.

At week 7, it is important to include calcium-containing foods in the diet, since during this period the baby teeth are laid in the embryo. Of course, calcium abuse should not be allowed, as this can lead to uterine toning.

In order to prevent increased gas formation, it is better to refuse to eat legumes, fried potatoes and cabbage. Preference should be given to plant foods, healthy fats and carbohydrates, which will give the expectant mother the same energy, and the baby - strength for active growth: fresh vegetables and fruits, meat, dairy products, nuts.

Nutrition at 8 weeks pregnant

Nutrition during pregnancy, starting from the 8th week, should be even more balanced and contain a full range of vitamins and trace elements to fully provide the growing embryo with all the necessary substances.

Nutrition at the 8th week of pregnancy comes down to a variety of diet with healthy foods. If the pregnant woman continues to suffer from toxicosis, you need to eat nuts, dry cookies in the morning, drink ginger tea. During this period, it is still important to eat protein foods, including lean meats, boiled or steamed. The expectant mother will benefit from various variations of cooking meat dishes: steamed cutlets, meatballs, meat baked in the oven, etc.

To maintain the balance of nutrients, fish and seafood are very useful. Fresh fruits and vegetables will help improve intestinal motility and prevent constipation. Expectant mother should be aware of such a source of calcium and protein as milk and dairy products. You can safely eat cereals and dried fruits.

Of the products that should be excluded from the diet, it is necessary to note legumes, cabbage, pastries from yeast dough, as well as fresh bread. Such products contribute to the occurrence of flatulence and gas formation, generally complicating the work of the intestines. During this period, a pregnant woman is also recommended to limit the use of coffee and strong tea, which have an exciting effect on the nervous system.

Do not overload the stomach and liver with "forbidden" foods: fried, spicy, fatty foods, as well as pickles. Their use often leads to heartburn. In addition, salty foods contribute to fluid retention in the body, which is fraught with the development of edema.

Nutrition at 9 weeks pregnant

Nutrition during pregnancy should be fortified, and also contain useful microelements, fats, proteins and carbohydrates in full. At the same time, it is necessary to exclude from the diet of the future mother those products that can adversely affect the fetus (black coffee and strong tea, carbonated and any alcohol-containing drinks).

During the 9th week of pregnancy, active hormonal changes take place in the female body, including at the level of metabolic processes. For this reason, the preparation of the menu for the expectant mother must be approached with all responsibility. In this case, a balanced diet is the best option. According to the conclusion of medical research, malnutrition and starvation of a pregnant woman can provoke a miscarriage, as well as lead to a lack of weight or growth of the fetus, and a deterioration in its viability. But an excess of food can lead to a significant metabolic disorder and a sharp increase in the body weight of the expectant mother. This is due to the increased energy value of the products consumed, as a result of which the formation of adipose tissue is enhanced.

Nutrition at the 9th week of pregnancy should be not only varied, but also fractional. Pregnant women are recommended 4-5 times a day. Particular attention should be paid to the sufficient content of vitamins and useful trace elements (iron, iodine, cobalt, etc.) in food, since they regulate the processes of biochemical reactions (metabolism) occurring at the cellular level. In addition, their beneficial effect on the immunological functions of the body has been proven.

A large role is given to the replenishment of fluid in the body of the expectant mother. Every day, a pregnant woman should receive at least 1-1.5 liters of "free" liquid along with water, tea, compote, juices, soup and other products.

Nutrition at 10 weeks pregnant

At the 10th week, the expectant mother may want something unusual, her taste preferences often change. In such cases, you need to listen to your desires and eat what the soul lies in, only in moderation. It is believed that in this way the instinct of a woman tells what the fetus needs at this stage of its development.

Nutrition at the 10th week of pregnancy must be healthy and balanced in order to fully provide the expectant mother and her baby with all the necessary substances. In the diet, fresh vegetables and fruits, fish, meat, and dairy products are still important. Spicy, salty, fatty foods should be avoided, as well as marinades, which can provoke heartburn. Sweets are also prohibited foods, as they can increase the risk of developing diabetes. It is better to replace pasta and white bread with wholemeal flour products, white rice - unpeeled.

Nutrition at 11 weeks pregnant

Many experts advise future mothers to strictly monitor the diet and the amount of food absorbed, since the development of the fetus depends on these factors.

Nutrition at the 11th week of pregnancy should be as balanced as possible. The lack of nutrients in the female body and the weight loss associated with this negative factor in a pregnant woman affects the intrauterine development of the fetus. For example, protein-calorie malnutrition can lead to premature birth, congenital anomalies of the fetus, or low birth weight of the newborn. And, conversely, an excess of protein in the diet of the future mother increases the risk of weight gain in the newborn, the development of encephalopathy.

During this period of pregnancy, it is important to supply the body with essential fatty acids, vitamins B1, B6, E, C, A and D, folic acid, fluorine, calcium, iodine. All these useful substances should be optimally combined with each other.

At the onset of the 11th week of pregnancy, toxicosis is no longer so noticeable, so it will be easier for the expectant mother to cope with morning sickness and take foods that were rejected by the body due to toxicosis. At this stage, it is recommended to consume large quantities of vegetables and fruits, which are natural sources of vitamins.

Nutrition at 12 weeks pregnant

Semi-finished products, smoked meats, salty, fatty foods, as well as dry foods are strictly contraindicated for expectant mothers.

One of the main recommendations of nutritionists regarding the diet at 12 weeks of gestation is the intake of large quantities of fruits and vegetables, in the cold season - dried fruits, freshly frozen berries. Useful food for the expectant mother will be cereals, meat, fish, dairy products, vegetables and fruits. The way food is prepared also affects the "usefulness" of food. So, fruits and vegetables are best consumed raw, and all other products (meat, fish) are best boiled or baked.

Nutrition at the 12th week of pregnancy should again be as vitaminized as possible. During this period, the internal organs and systems of the child are practically formed, the active development and growth of the fetus continues, and this requires the use of a sufficient amount of vitamins - important metabolic catalysts.

Particular attention should be paid to breakfast. It must be complete and nutritious. Eat frequently throughout the day, but don't overeat. You don’t need to “stuff” those foods that cause disgust. It is advisable during this important period to be more in the fresh air, as well as to allow moderate exercise.

Nutrition at 13 weeks pregnant

Nutrition at the 13th week of pregnancy, as before, should be reduced to eating wholesome food. First of all, this applies to fruits and vegetables, meat, fish, and dairy products. Food must be fresh and healthy. It is strictly not recommended to eat smoked meats, fatty, spicy foods, as well as foods that contain synthetic substances.

A pregnant woman needs to watch her weight gain. Overeating can provoke the development of obesity, which, in turn, has an adverse effect on the intrauterine development of the baby. Often at the 13th week, the first swelling appears in pregnant women, so it is important to monitor fluid intake.

At the 13th week, the construction of the skeleton of the fetus is completed, a period of increased growth of the baby begins. The expectant mother should enrich her daily diet by about 300 kcal. This means additional consumption of apples, wholemeal toast, and a glass of milk or kefir in between meals. If you want to eat something sweet, preference should be given to dried fruits or chocolate. Naturally, a measure is needed in everything, and even more so in nutrition. Therefore, the main condition for a favorable course of pregnancy at any stage is the observance of the rules of rational nutrition and adherence to the doctor's recommendations.

Nutrition at 14 weeks pregnant

Nutrition during pregnancy at each week of intrauterine development of the fetus has certain recommendations from nutritionists, but there is one general rule that applies to the entire period of bearing a child: the nutrition of the expectant mother should be healthy and balanced. A pregnant woman needs to be careful with foods that can provoke allergies, for example, honey or citrus fruits. It is necessary to remove canned food, fried foods, smoked meats and semi-finished products from the table.

Nutrition at the 14th week of pregnancy requires restrictions on the use of foods that provoke increased gas formation, primarily cabbage, pears and legumes. To avoid constipation, the expectant mother needs to constantly enrich her diet with fresh vegetables and fruits, fermented milk products, as well as foods rich in fiber. Fatty meats should be replaced with dietary ones (beef, rabbit meat, chicken). In addition, it is necessary to include dishes from fresh fish in the diet of the expectant mother in order to provide the body with unsaturated fatty acids and phosphorus.

First of all, the nutrition of a pregnant woman at 14-15 weeks should be exclusively dietary. However, do not forget to provide the child with all the necessary nutrients through nutrition and taking vitamins. An unbalanced diet, frequent overeating and excessive consumption of fatty foods, canned food, sweets can lead to consequences such as obesity, late toxicosis or allergies.

Nutrition at 15 weeks pregnant

At the 15th week, the expectant mother should diversify her diet with healthy foods. To this end, it is recommended to include in the daily menu fresh vegetables and fruits, lean meat, eggs, all kinds of cereals, cottage cheese, cheese and kefir, as well as vegetable fats rich in vitamin E and necessary to strengthen the walls of the placenta. It is useful for a future mother to use various vegetable oils that need to be added to ready-made dishes.

Nutrition at the 15th week of pregnancy is, first of all, protein nutrition, since it is protein that serves as a kind of “building material” for the proper development of the child’s body. Proteins are found in eggs and dairy products, so the expectant mother should eat at least once a day 100 grams of cheese and cottage cheese, one egg, and also drink a glass of kefir. In a 15-week period, according to the recommendations of nutritionists, the expectant mother needs to eat 200 g of meat per day, replacing it with fish twice a week, moreover, its exclusively low-fat varieties.

It should be borne in mind that the use of raw fruits and vegetables throughout the entire period of bearing a child will provide useful vitamins and carbohydrates not only to the body of the expectant mother, but also to the fetus itself. Dieticians recommend that pregnant women consume 600 grams of vegetables and 300 grams of raw fruits daily. In the cold season, they can be replaced with raisins, prunes, dried apricots and figs, as well as dried fruits.

Nutrition at 16 weeks pregnant

During this period, the baby develops vision, hearing, smell, and active fetal movement begins. The expectant mother should carefully monitor the quality and quantity of the products used. As always, vitamins are very important at this stage. It is recommended to include cabbage, yellow peppers and carrots in the diet - natural sources of vitamin A.

Nutrition at the 16th week of pregnancy should be as complete as possible, with the correct ratio of substances useful to the body. Six meals a day in small portions of healthy, natural, nutritious food is the optimal regimen during this period of bearing a baby. Breakfast in this case must be nutritious, just like the first courses at lunch, it is better to use "light" dishes for dinner. Snacking during this period is best avoided, as they have an adverse effect on weight gain in a pregnant woman.

As before, fatty foods, smoked meats and pickles are contraindicated for the expectant mother, since salt contributes to the development of edema. Highly undesirable flour products in large quantities, as well as sweets. It is recommended to monitor the preparation of dishes: food must always be thoroughly boiled, and milk must be boiled.

On the 16th week, the female body's need for vitamins and useful trace elements increases significantly, so you need to take care of additional intake of vitamin complexes, especially vitamin D and calcium. Of course, this step should be discussed with the doctor.

Nutrition at 17 weeks pregnant

The 17th week of pregnancy is very important for the growth and development of the fetus - during this period, the nutrition of the expectant mother must be planned, making up a daily menu. The fact is that at this stage there is a rapid growth of the child, he is actively gaining weight, so a small body needs the necessary amount of useful substances.

It should be noted that at the 17th week of pregnancy, the expectant mother often experiences discomfort due to a decrease in motor activity and relaxation of the muscles of the gastrointestinal tract. The latter factor provokes the slow progress of the food consumed, as a result of which the pregnant woman may experience problems such as constipation or heartburn. To avoid such troubles, she is recommended to eat 6 times a day in small portions. The best food options are mashed soups, various cereals, as well as vegetable dishes. It is helpful to eat a serving of oatmeal a day, as it gently coats the stomach and retains excess fluid.

Nutrition at the 17th week of pregnancy, first of all, should be fortified. A pregnant woman should also be aware of iron-containing foods - these are beef meat, prunes, raisins, dried apricots, as well as apple-plum and pomegranate juice. Starting from the fifth month, a pregnant woman needs to take her diet even more seriously and completely exclude raw seafood from it, as well as unpasteurized cheeses and milk. Meat should be thoroughly boiled, and fish is recommended to be consumed exclusively in stewed or boiled form no more than twice a week. The expectant mother needs to give up caffeine and stop drinking coffee. If this is difficult to do, then you should try to reduce its consumption gradually. The fact is that caffeine in large doses often leads to miscarriage, low body weight of the child, and prematurity.

A pregnant woman should be excluded from the diet of hot chocolate, cocoa, strong tea, carbonated drinks, alcohol and energy drinks, as well as salty and fatty foods, sour berries, canned vegetables. If on the 17th week the expectant mother suffers from heartburn, it is recommended to use alkaline non-carbonated mineral water, boiled milk, and freshly squeezed potato juice. One of these liquids should be drunk on an empty stomach to avoid evening heartburn. You should not use soda, as it can increase the amount of gas in the stomach, which will make heartburn even more intense.

Nutrition at 18 weeks pregnant

The issue of choosing a menu for a pregnant woman must be approached with all responsibility during the entire period of bearing a child.

Nutrition at the 18th week of pregnancy should be as balanced, rational and fortified as possible. In order to prevent excessive weight gain, as well as the development of diabetes, the expectant mother should completely exclude pure sugar, all kinds of sweets and foods high in fat from her diet. To make up for the calcium deficiency in the body, a pregnant woman must constantly include dairy and sour-milk products in her diet: pasteurized milk, low-fat kefir, cheeses and cottage cheese. In order for the intrauterine development of the child to take place at a full-fledged level, the mother's body must receive a sufficient amount of "building material" - protein. For this purpose, dishes prepared from lean meats and fish are suitable.

To prevent constipation and ensure the normal functioning of the digestive tract, the diet of a pregnant woman should include raw vegetables, berries and fruits rich in vitamins and fiber, which will be very useful for a small organism that is rapidly developing in the womb. In addition, care should be taken that the child receives vitamin C and folic acid. In this regard, apple juice and celery are especially valuable products. For the full development of the hematopoietic system of the child of a young mother, it is recommended to regularly consume iron-containing foods: apples, beef liver, as well as buckwheat porridge and tomato juice.

Such an urgent problem as the occurrence of puffiness is especially “acute” just in time for the 18th week of pregnancy, so the expectant mother must balance her regimen in such a way as to prevent the development of edema. To do this, you need to significantly limit the intake of salt and, if necessary, fluids.

Nutrition at 19 weeks pregnant

By regularly visiting a doctor, the expectant mother will receive valuable recommendations and advice on proper nutrition. It is important to make a diet and strictly follow its rules. Since in the middle of pregnancy the female body begins to gradually prepare for childbirth, at the 19th week, the expectant mother can rapidly gain weight, so she should pay maximum attention to rational nutrition, because we are talking not only about her health, but also about the full development of the baby. During this period, the doctor may prescribe a vitamin-mineral complex to a pregnant woman with a high content of those elements that, according to the results of medical tests, she lacks.

Nutrition at the 19th week of pregnancy must necessarily include calcium-containing foods, as well as food rich in vitamins A, B, C and iron. During this period, you should not get too carried away with foods that contain large quantities of carbohydrates and fiber. It is useful to include boiled meat, as well as raw fruits and vegetables in the diet. Many are mistaken in believing that for the normal growth of the fetus, you should consume as many vitamins as possible. This issue should be rationally approached, since “extra” vitamins do not bring any benefit and are simply excreted from the body.

A pregnant woman constantly needs energy, so to replenish it, you need to fully eat and eat a portion of lean beef daily, as well as legumes, dried fruits, nuts. It is necessary to exclude artificial food from the diet and be sure to include beef, cereals, eggs, dried apricots, persimmons, tomato juice, rabbit meat in the menu. The main recommendations of dietitians are to eat fractionally and not starve. It is also important not to overeat, since excessive consumption of food threatens the development of many problems, in particular, obesity.

Nutrition at 20 weeks pregnant

Nutrition at the 20th week of pregnancy, as before, should be as useful as possible. It is advisable to eat little and often so as not to feel hungry. A full breakfast and lunch plays a big role, but dinner should be light. In the diet of a pregnant woman, vegetables and fruits should be present in large quantities, as well as cereals, fish, lean meat, milk and sour-milk products. Sweets are best replaced with “healthy” carbohydrates found in bran, fruits, and cereals.

The expectant mother should take boiled, stewed, baked food, fried and smoked foods should be completely abandoned. When cooking, it is recommended to limit the use of salt, as it provokes water retention in the body and can cause swelling. At the 20th week of pregnancy, it is advisable to limit the intake of fats. With caution, you need to eat citrus fruits, exotic fruits, strawberries, since such foods can cause allergies.

To avoid calcium deficiency, the expectant mother needs to constantly consume milk, yogurt, low-fat cottage cheese, kefir. If necessary, you should take calcium supplements prescribed by your doctor. Nutrition at the 20th week of pregnancy should include the intake of foods containing vitamins A, B, C, E, D, iron, phosphorus. Fish oil, vegetable salads, fresh carrots, natural juices - these products will definitely benefit a pregnant woman and ensure her well-being, as well as have a beneficial effect on the normal functioning of the fetus.

Nutrition at 21 weeks pregnant

Nutrition at 21 weeks of gestation most often comes down to the overwhelming desire of a pregnant woman to eat “something tasty”, during this period she has an irresistible craving for certain foods. This factor may indicate a lack of some vitamins or minerals in the body. In this case, it is important to listen to your needs, and if a woman is constantly “drawn” to sweets and foods that do not contain useful substances, then you should not obey such deceptive desires. It is best to consult a doctor so that he prescribes a vitamin-mineral complex and coordinates the regimen.

At the 21st week, the nutrition of a pregnant woman should be regular, complete and fractional. It is important to monitor fluid intake - this is of great importance for the renewal of amniotic fluid. Eggs, dairy products, seaweed, beef and lean pork, chicken, nuts, bean dishes will be useful at this stage. Sugar and salt should be limited, instead of fried and smoked foods, eat boiled food. From fruits, preference should be given to apricots, pears, apples, peaches, grapes, from vegetables - salad peppers, cabbage, tomatoes. Fresh berries, herbs, dried apricots, legumes, honey are also useful.

In the diet of a pregnant woman at the 21st week, fish (crucian carp, salmon, trout, pike perch) and unrefined carbohydrates, a large amount of which are found in potatoes, black bread, buckwheat porridge, rice, and boiled peas, must be present. Daily it is recommended to consume approximately 40 grams of vegetable and butter. Food should be varied, without the content of harmful products.

Nutrition at 22 weeks pregnant

Nutrition at the 22nd week of pregnancy is reduced to the use of iron-containing foods, since during this period there is an increased need for this trace element due to an increase in the mass of the fetus and, accordingly, the uterus. As a result, the consumption of iron for the formation of hemoglobin increases. Among the foods that contain large amounts of iron, one can single out whole grain bread, quail eggs, red meat, oatmeal, dried fruits, green vegetables, soy cheese, apples, and beans.

Eat on the 22nd week, as before, should be 5-6 times a day in small portions. It is advisable to include an additional breakfast in the diet (for example, porridge with fruit, an omelet, a glass of milk with biscuit cookies, etc.), as well as an afternoon snack (berries and fruits, curd mass, rosehip broth, natural juice).

To avoid edema, fluid intake should be reduced to 1.5 liters per day. From juices, preference should be given only to natural, freshly squeezed ones, in which there are no preservatives. Drinks such as strong tea, coffee, cocoa, soda should be excluded from the diet.

A pregnant woman needs to remember the need for constant replenishment of calcium in the body. This essential trace element is necessary for building a strong skeletal system of the child. It is recommended to replenish calcium reserves by eating beans, almonds, persimmons, spinach, broccoli, apricots, and dairy products. Fish is recommended to be consumed constantly, as it is a source of useful polyunsaturated amino acids, which are very important for the development of brain cells, as well as visual acuity of the child.

With a 22-week pregnancy, the nutrition of the expectant mother should include a sufficient amount of fiber, which prevents the development of constipation, and also effectively cleanses the body of toxins and metabolic products. During this period, it is desirable to take vitamins, the choice of which is best left to the doctor.

Nutrition at 23 weeks pregnant

The expectant mother's body needs for nutrients will be provided by seasonal fruits, berries, vegetables, fresh herbs, natural juices.

Nutrition at the 23rd week of pregnancy should be, as before, as balanced as possible. You should control the intake of calcium and iron, give up salt, marinades, smoked meats and other "harmful" goodies. At this stage, the increasing weight of the pregnant woman is already noticeable, which can cause a lot of trouble in the form of shortness of breath, sleep disturbances, aching legs. Weight gain should correspond to the norm (no more than 5-7 kg at 23 weeks), so it is important for the expectant mother to strictly adhere to the recommendations of doctors in order to avoid complications associated with excessive fullness. You can control your weight by weighing yourself daily.

Natural products should still be present in the diet of a pregnant woman, from liquids it is best to give preference to clean water, fresh fresh juices, sugar-free compotes, fruit drinks, freshly squeezed juices. From products containing protein, you need to highlight low-fat varieties of fish and meat. Flour and sweet should be limited to the maximum level, since such food is very high in calories.

Nutrition at 24 weeks pregnant

At the 24th week, due to the enlarged uterus pressing on the stomach, the expectant mother may experience various unpleasant symptoms, including heartburn. That is why it is so important to stick to the rules of rational nutrition and eat little by little. In addition, you should give up spicy and fatty foods, coffee, carbonated drinks. The main rule during this period is not to overeat!

Nutrition at 24 weeks of gestation comes down to controlling the weight of the expectant mother. If her weight exceeds the norm, you need to think about the diet. In this matter, you must strictly follow the advice and recommendations of the doctor. It is strictly forbidden to exhaust yourself with hunger, since the baby must, as before, receive all the necessary nutrients for full development.

Very often, pregnant women at the 24-week period are prescribed a salt-free diet, which is aimed at preventing the development of edema. At this stage of pregnancy, the question of taking vitamins remains just as important. In addition to natural vitamins contained in fresh vegetables, berries and fruits, if necessary, you should take a vitamin-mineral complex prescribed by a doctor (depending on the situation).

Under the ban - the use of sugar, flour and confectionery. In order to avoid the development of anemia in a pregnant woman, nutrition at the 24th week of pregnancy must be built in such a way that iron-containing foods are present in the diet: persimmon, pomegranate, cod liver, beef, buckwheat. Foods containing ascorbic acid contribute to better absorption of iron: seaweed, sweet peppers, cherries, currants.

Nutrition at 25 weeks pregnant

Many experts believe that the expectant mother, first of all, should eat little and often, taking into account all the nuances of a balanced, rational diet.

Nutrition at the 25th week of pregnancy should be comprehensive so that the body growing in the womb receives all the necessary nutrients. As before, the diet of a pregnant woman should include fruits, vegetables, fish and meat. You need to constantly monitor your weight in order to avoid problems associated with its excessive increase.

Food should be tasty, varied, healthy, rich in useful trace elements. It is imperative to include dairy products and a variety of cereals in the diet, and if necessary, take vitamin complexes prescribed by a doctor. To avoid problems with swelling, you should take care of the rational intake of liquids.

It is recommended that a pregnant woman eat at home, avoiding fast foods and adhering to a meal schedule. With symptoms of anemia, more iron-containing foods should be added to the diet, and in case of constipation, foods containing fiber should be added. From liquids, preference should be given to natural juices, herbal teas, compotes, non-carbonated mineral water.

Nutrition at 26 weeks pregnant

In the second half of pregnancy, the fetus grows rapidly, and there are certain difficulties that a pregnant woman faces as a result of an incorrect regimen and a sedentary lifestyle.

Nutrition at the 26th week of pregnancy, first of all, should remain complete and balanced, i.e. contain proteins, carbohydrates, fats, fiber, minerals and the whole complex of vitamins. The expectant mother should give preference to protein foods: lean meat, fish, milk and dairy products, eggs, legumes, nuts. During this period, it may be necessary to take additional multivitamin preparations.

As for products, the use of which is highly undesirable at the 26th week of pregnancy, it should be noted coffee, black tea, cocoa, chocolate, sweets, as well as salty, smoked, canned foods. The body of the expectant mother absolutely does not need dyes, flavors and preservatives, which are literally stuffed with various semi-finished products, chips, sausages, smoked meats and sweets. It is recommended to increase the intake of dried fruits, fresh vegetables, berries, fruits, natural juices.

The 26-week pregnancy diet prescribes a minimum intake of sugar and salt, and preferably a complete rejection of these ingredients. You should drink fresh water within reasonable limits so that excessive fluid intake does not lead to swelling.

Some pregnant women experience nausea attacks at week 26, which may be associated with pressure from the growing uterus on the diaphragm, malnutrition, fatigue of the expectant mother, etc. If the reason is malnutrition, you should try to change the mode of eating - you should eat regularly, often, in small portions, without haste. Another important nuance is the calm atmosphere and the comfortable position of the woman during meals.

Nutrition at 27 weeks pregnant

In the diet of a future mother, almost everything is important: the quality and quantity of products, the time of their use, the method of preparation - all these factors affect the well-being of a pregnant woman and the intrauterine development of the fetus.

Nutrition at the 27th week of pregnancy must necessarily comply with the most important principle - eating in fractional portions up to 7 times a day. During this period, it is important for the expectant mother to give up flour, sweet, fried, spicy, fatty, as well as stop or reduce to a minimum the consumption of salt, sugar and all kinds of spices.

At week 27, a pregnant woman should remember the importance of saturating the body with calcium. This is due to the intensive growth of the fetal skeleton at this stage of its development. Calcium is found in various fermented milk products - yogurt, fermented baked milk, sourdough, kefir. As a breakfast, it is best to use foods rich in carbohydrates: cereals, muesli, rice, boiled legumes, in particular, peas and beans. Lunch should consist of protein dishes that are quickly absorbed by the body and do not burden the digestive system. It is important not to eat up in the evening, before going to bed, with severe hunger, low-fat yogurt or fruit is allowed. The expectant mother should monitor her fluid intake - it should not be too much. Thirst is best quenched with ordinary clean water, freshly squeezed juices, fruit drinks, still mineral water and unsweetened compotes are also suitable for this purpose.

At the 27th week of pregnancy, nutrition should be as balanced as possible. It is important to consider that some foods, as well as excessive eating, can provoke heartburn. It is for this reason that experts recommend fractional meals to expectant mothers.

Nutrition at 28 weeks pregnant

Thus, a pregnant woman will get rid of many unpleasant symptoms that accompany her throughout her pregnancy. You should build your diet so that a small organism growing in the mother's womb is supplied with the necessary vitamins, trace elements and nutrients. A special diet, created taking into account all the needs of the expectant mother and the development of the baby, will help in solving this issue.

Nutrition at the 28th week of pregnancy, first of all, should come from the needs of the growing fetus and be varied. It is important to take into account that during this period, the activity of the fetus increases, therefore, a full stomach reduces the space in which the fetus is located - this causes discomfort for the mother. Based on this, the nutrition of a pregnant woman should still be balanced and fractional. It is necessary to find the "golden mean" of the amount of food consumed.

The weight gain of a pregnant woman at the 28th week accelerates significantly, so she needs to take care to eat only fresh, high-quality foods in small portions. It is desirable that the intake of the main amount of calories falls on the first half of the day. It is better to refrain from food after 7 pm, and with a strong feeling of hunger, you can refresh yourself with low-fat kefir, a glass of warm milk, apples or a light vegetable salad.

Nutritionists recommend enriching the diet at the 28th week of pregnancy with food containing complex carbohydrates. They are digested for a long time, cause a feeling of fullness and normalize digestive processes. Foods rich in complex carbohydrates include cereals, wholemeal breads, whole grains, as well as brown rice and corn. The expectant mother needs to eat vegetables and fruits rich in fiber. They contribute to rapid saturation, activate intestinal motility and have a beneficial effect on digestive processes.

In the third trimester of pregnancy, salt intake should be limited, which can provoke fluid retention and, as a result, cause the development of edema. It is recommended to reduce the consumption of carbohydrate-containing foods: white rice, potatoes, a variety of confectionery products, chocolate and sweets, as well as refined flour products. The fact is that fast-digesting carbohydrates contribute to an increase in the weight of a pregnant woman and can provoke jumps in the level of glucose in her blood. This process threatens the development of diabetes, which often complicates the period of bearing a child and the process of childbirth.

Nutrition at 29 weeks pregnant

In the second half of pregnancy, the activity of the fetus increases. It grows and develops, which, in turn, affects the feeling of some discomfort, which is most often associated with pressure on the diaphragm of a pregnant woman, which is significantly enlarged in the size of the uterus. For this reason, doctors recommend expectant mothers to perform special physical exercises, get more rest and, of course, adhere to the correct regimen - first of all, eat little and often.

Nutrition at the 29th week of pregnancy must be strictly controlled. The weight gain of a pregnant woman per day should be no more than 50 g, respectively, the optimal indicator of such an increase per week is 350 g. At this stage, the expectant mother should control fluid intake, - its volume should not exceed 1.5 liters per day, given other liquids (soups, compotes, etc.). With excessive fluid intake, the expectant mother may experience swelling. Salty foods and fatty foods should be excluded from the diet, flour products and sweets should be consumed in minimal quantities.

It should be taken into account that at the 29th week of bearing a child, the properties of the placenta change: it loses its density and becomes more vulnerable, so caffeine, alcoholic beverages should be excluded from the pregnant woman’s diet, and smoking should be completely abandoned. The most important functions of the leading roles at the 29th week of pregnancy are performed by vitamins, on which the proper development and growth, as well as the activity of the baby, generally depend. Vitamin D and calcium are needed to build the child's bone tissue, iron and vitamin K are needed for the hematopoietic system, vitamin E will strengthen the walls of the uterus and prevent the threat of premature birth, vitamin C is necessary to strengthen blood vessels, and iron and folic acid are important for the development of brain cells and fetal cardiovascular system.

Nutrition at 30 weeks pregnant

In such an important and responsible period, the expectant mother should completely abandon cigarettes and alcoholic beverages, sweets, fatty foods, salt and caffeine.

Nutrition at 30 weeks of gestation must be monitored. Of great benefit during this period will be products that contain vitamins PP, B1, as well as fiber and iron. First of all, it is black bread, bran, porridge, rice, milk and dairy products. If a woman does not like milk, it is necessary to replace it with alternative options: cheese, yogurt, pudding. In the daily diet of a pregnant woman, meat products, low-fat poultry, eggs, boiled legumes should also be present. 150 grams of these products per day is the required amount of protein. In addition, it is important to consume fruits and vegetables fortified with vitamin C, vegetable oil, meat, seafood, and fish daily.

It is advisable to refuse confectionery and sweets, because. they cause an increase in blood glucose. Fresh bread, grapes, legumes, cabbage should also be included in the category of prohibited foods during this period. these products promote gas formation. It is necessary to pay special attention to the quality of food. It is desirable that all food be thoroughly boiled or stewed, half-cooked food should not be allowed. With extreme caution, you should eat food that can provoke the development of allergies: eggs, caviar, honey, chocolate, red and orange exotic fruits.

Nutrition at 31 weeks pregnant

Nutrition at 31 weeks of gestation involves the use of food rich in iron, and, if necessary, additional iron supplements. This is due to the increase in blood volume in the body of a pregnant woman. The daily intake of iron is 27 mg. An important element for the proper development of the fetal skeleton is calcium, the daily norm of which should be 1,000 mg in the diet of the expectant mother. It is necessary to control the constant replenishment of the body with vitamin D, fatty acids, proteins (100 g per day), as well as other vitamins and trace elements.

The amount of daily water intake should be 1.5 liters, but only if the pregnant woman does not have problems with swelling. The expectant mother needs to constantly monitor weight gain, the maximum rate of which is 500 g per week with a woman's normal weight and 300 g if the woman was overweight before pregnancy.

As before, sweets, flour, fried foods should be excluded from the diet. The main emphasis should be on boiled and stewed vegetables, vegetarian soups, fresh fruits, greens. Fish and meat dishes are recommended to be consumed in boiled form. During this period, prunes, dried apricots, dried fruits, beets, watermelon are useful.

Nutrition at 32 weeks pregnant

Nutrition at 32 weeks of gestation should be more strictly controlled in order to avoid the accumulation of excess weight in the expectant mother. It is recommended to eat often, but little by little, while the food should be varied. Due to the fact that during this period there is an active development of the fetus, it is necessary to introduce foods and dishes into the diet of the expectant mother, which should contain carbohydrates, proteins, fats, vitamins D and C, as well as magnesium, zinc, iron and many others. trace elements.

Be sure to take lactic acid products, since it is a source of animal protein: kefir, sour cream, cheese, cottage cheese, yogurt. For example, for breakfast, a future mother can eat a portion of cottage cheese, a cheese sandwich, or milk porridge. It is necessary to take care of the variety of the menu, for example, cook syrniki or cottage cheese casserole for breakfast with the addition of condensed milk or low-fat sour cream.

Nutrition at 32 weeks of gestation should be enriched with meat and fish dishes. For this purpose, lean fish, veal, turkey, chicken and rabbit meat are best suited. Dishes are recommended to bake, stew or boil. It is desirable to combine meat and fish with fresh vegetables (both separately and in the form of salads).

Nutrition at 33 weeks pregnant

Given the active intrauterine development of the fetus in the third trimester, it is necessary to take care of supplying the small organism with exclusively useful substances.

Nutrition at 33 weeks of gestation must be built based on the needs of the baby. At this stage, the development of the fetal brain occurs, so the expectant mother needs to eat foods that ensure the intake of fatty acids, iron and calcium into the baby's body. These components are primarily found in eggs and dairy products, as well as broccoli, red fish, and nuts.

Nutritionists recommend a moderate diet - this is an important rule for absolutely all pregnant women, even those who do not experience any problems with digestion. Protein nutrition is very important, which nourishes the body with energy and gives strength. You need to remember about cereals (oatmeal, buckwheat), dairy products, fresh vegetables, meat and fish (boiled or baked). At the 33rd week of a pregnant woman, steamed dishes are useful. As before, you should avoid fried and spicy foods, confectionery, pastries, salty foods, convenience foods.

Nutrition at 34 weeks pregnant

Nutrition at 34 weeks of gestation plays a significant role, since the mother's body gives the baby everything necessary for its final stage of intrauterine development. Sometimes mom can feel exhausted and exhausted. That's why it's important to add red meat, fatty fish, dark green vegetables, as well as seeds, nuts, and natural yogurt to your regular diet. Try to eat food that is as rich as possible in vitamins and minerals, as well as more high-calorie. This is due to a significant increase in the size of the fetus at the 34th week, and, accordingly, the need of his body for additional nutrients.

A balanced diet will help avoid the development of obesity, it is recommended to eat often and in small portions so as not to overeat. It is worth abandoning the so-called "hidden fats" that are contained in cakes, sweets, and cakes. When eating such products, sugar immediately turns into fats. An alternative to such nutrition will be fresh fruits, raisins, nuts, dried fruits, boiled cereals.

Nutrition at 35 weeks pregnant

Every week, various processes take place in the intrauterine formation of the fetus, so it is so important to take into account the rules of nutrition so that the body of an unborn child receives all the necessary nutrients and vitamins for its growth.

Nutrition at the 35th week of pregnancy consists in the use by the expectant mother of exclusively natural products that benefit the body as much as possible. During this period, if necessary, the doctor may prescribe an additional complex of vitamins to the pregnant woman. As before, the diet of a pregnant woman should consist of healthy, properly prepared food that does not contain harmful additives. Among the main products that must be included in the daily menu, it should be noted wholemeal bread, vegetables (raw and stewed), fresh fruits, dairy products (a source of calcium), cereals, fish dishes.

It is important not to overeat, it is especially harmful to eat at night. In case of a strong desire to eat something from the “forbidden” foods (cakes or sweets), it is recommended to choose some alternative options: dried fruits, dried apricots, raisins, nuts. Everything should be in moderation - it is important to remember this for every woman who is carrying a child.

Nutrition at 36 weeks pregnant

Nutrition at the 36th week of pregnancy is very important to build correctly, taking into account the physiological changes in the mother's body, because in the last weeks it is rapidly preparing for childbirth, the pelvic bones expand, the uterus gradually descends and puts even more pressure on the intestines. At this time, nutritionists recommend excluding animal protein (milk, fish, meat and butter). For the benefit of the mother and her child, only sour-milk products, plant foods, baked vegetables, cereals on the water, fresh juices and herbal teas will go. As before, food intake is reduced to the frequent use of small portions 5-6 times a day, after 7 pm it is advisable not to eat.

The diet for the 36th week should be made taking into account the reduction in energy costs due to a significant decrease in the physical activity of a pregnant woman. Food should be less high-calorie, but in terms of the composition of nutrients and vitamins - complete and healthy. Fruits and vegetables are relevant, as before, you can cook vegetable purees, kissels, drink freshly squeezed juices and still mineral water.

Nutrition at 37 weeks pregnant

Nutrition at 37 weeks of gestation should still be fortified and nutritious, versatile, but some rules should be followed: first of all, eat little, but often, in small portions, avoiding overeating. It is not recommended to eat sugar and salt, as well as products containing them: pickles, marinades, sweets, etc. Fatty foods are not the best choice for a pregnant woman; dishes are best steamed or baked. In the diet, as before, dairy products should be present, since they are a source of calcium.

Products from cereals and various grains are also a useful option for the expectant mother. In particular, these are cereals and bakery products of whole grinding. At the 37th week of a pregnant woman, it is useful to eat meat, cereals, fish, potatoes, cheese, and various vegetables. From microelements during this period, fluorine, iron, calcium are especially important, from vitamins - vitamin C.

Preparing for childbirth, the body of a pregnant woman should receive a maximum of useful substances. Therefore, the expectant mother is contraindicated in harmful products containing preservatives, food additives, dyes and other ingredients that can harm health.

Nutrition at 38 weeks pregnant

Nutrition at 38 weeks of pregnancy should include the most nutritious and balanced foods, since it is necessary that the woman's body is properly prepared for the responsible, complex process of childbirth. The most useful foods should be introduced into the daily diet: lean meat, cottage cheese, eggs, vegetables and fruits (in any form - raw, boiled, baked).

At the 38th week, the body of a pregnant woman will benefit from complex carbohydrates, because. they are the best sources of energy. Products containing complex carbohydrates are products made from wholemeal flour and all kinds of cereals. It is also necessary to increase the consumption of protein foods, in particular, chicken and beef, as well as fish.

It is necessary, as in the previous weeks of pregnancy, to continue taking dairy products, since they are a source of calcium, which is extremely important in the formation of the baby's skeleton. Among the products, the use of which must be limited to the maximum, it should be noted fatty foods, sweets, salt and sugar in its pure form. If the expectant mother has gained more than 13 kg of weight, it is necessary to arrange fasting days. During such days, you should eat at least 6 times, eating light food (low-fat kefir, cottage cheese, apples, cereals on the water, boiled vegetables). If necessary, at the 38th week, the doctor may prescribe an additional intake of vitamin complexes to the expectant mother.

Nutrition at 39 weeks pregnant

In the last weeks, the body of the expectant mother is preparing for the upcoming birth, therefore, it requires more nutrients and vitamins to replenish energy.

Nutrition at the 39th week of pregnancy should be varied and include protein food, which is a "building material" for the full development of a small organism. It will not be superfluous to use carbohydrates - a source of energy. To this end, instead of sweets and pasta, it is better to take vegetables, berries and fruits, which, in addition to containing natural carbohydrates, are rich in vegetable fiber. In the diet of a pregnant woman at the 39th week, foods such as meat and fish (low-fat varieties - 100 g per day), eggs, and milk should be present. It is necessary to take care of taking foods containing vitamin E, which has a beneficial effect on the formation of the fetus. These are legumes and nuts, liver, all kinds of cereals.

To strengthen immunity before childbirth, the expectant mother needs vitamin C. Green onions, rose hips, currants and sea buckthorn are considered to be immune-strengthening foods.

Nutrition at 40 weeks pregnant

The expectant mother should receive as many nutrients, proteins, carbohydrates, vitamins as possible, which will give strength to the body, strengthen it and help cope with the upcoming birth.

Nutrition at 40 weeks of gestation should consist of food containing carbohydrates in large quantities. These are, first of all, such products as cereals, vegetables, fruits and berries. Of the vitamins, A, B, C and K are especially important at this stage of pregnancy. A significant amount of them is found in green leafy vegetables and dairy products. As before, a pregnant woman is recommended to eat meat, fish and other natural products that contain calcium, proteins, and iron.

At the 40th week, labor can begin at any time. Therefore, it is important not to overload the stomach with food, since overeating can be bad for a woman's condition if she needs anesthesia during childbirth. When contractions begin, in case of severe hunger, you can eat easily digestible foods, such as jelly, chocolate, toast with jam, as well as clear liquids (mineral water, weak green tea, compote).

More than one hundred articles have already been written about the fact that nutrition should be right. 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 compliance. The expectant mother now needs to take care not only about herself, but also about the health of the new little man, who will be born very soon.

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

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

Diet and nutrition in the 1st trimester

In 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, and 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 necessary for full development. In the first trimester, a pregnant woman should choose products especially carefully.

Good to know! To reduce the risk of congenital pathologies in the fetus, proteins, folic acid, zinc, selenium, and copper should be present in the mother's diet. Iodine, cobalt and vitamins of groups C and B will reduce the manifestations of toxicosis in a woman, and will also help the proper 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, the diet of a pregnant woman in the 1st trimester should include foods rich in these elements daily:

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

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

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

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

Menu in the first trimester

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

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

Diet and nutrition in the 2nd trimester

In the second trimester of pregnancy, almost all the most important systems and organs are already formed and they are actively developing, the mass of the brain increases, the fetus begins to breathe, so it is necessary not only to include in the menu products that promote growth and development processes, but also to ensure the supply of sufficient oxygen.

In the same period, the rudiments of 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 you need to eat in the right combination, or just eat foods that are saturated with both calcium and vitamin D:

• dairy products,
• spinach,
• pollock liver (or other marine 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. Walks in the fresh air are very useful (remember that oxygen is now especially needed by the baby).

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

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

During this period, the genitourinary system is practically formed in the fetus, 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 with varicose veins and pain in the legs.

Menu in the second trimester

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

Diet and nutrition in the 3rd trimester

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

The need for carbohydrates does not mean the immense absorption of high-calorie foods. Quite the contrary, you need to control their intake into the body, otherwise you will experience a large increase in weight. And in the later stages, this threatens not only with protracted childbirth, but can also be dangerous for the life and health of the baby. In addition, we must 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 steam fish and meat.

In connection with the approaching birth and the end of the formation of most systems of the fetal body, it is recommended that you especially carefully approach the diet of the 3rd trimester. To avoid edema, late morning sickness, 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 food,
• yolk,
• saturated broths (meat and fish),
• meat sauces,
• pickles.

Meat consumption 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 salt intake to a minimum (5 grams per day), it retains water in the body.

If you exclude dishes from the diet that give a big load on the stomach and liver, you will feel much better and will be able to avoid unpleasant manifestations of pregnancy, enjoying only 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 bring the body into tone and prepare it for childbirth. But, such days can only be arranged on the recommendation of a doctor!

Menu in the third trimester

Days of the week	meal	Menu: products and dishes
Day 1	Breakfast	Milk porridge
	Lunch	Raisins, dried fruits
	Dinner	Vegetable soup
	afternoon tea	Ryazhenka or kefir
	Dinner	Buckwheat porridge with a steam cutlet
	Before bedtime	The fruit
Day 2	Breakfast	Tea with milk or dry biscuits
	Lunch	Yogurt or fruit
	Dinner	Pasta with vegetables
	afternoon tea	Vegetable salad with spinach, tomatoes and olives
	Dinner	Diet pilaf in a slow cooker
	Before bedtime	Ryazhenka or kefir
Day 3	Breakfast	Tea and butter sandwich
	Lunch	Light seaweed salad with egg
	Dinner	Fish soup
	afternoon tea	cottage cheese
	Dinner	Puree with fish or lean meat
	Before bedtime	Fruit salad or juice
Day 4	Breakfast	Bread with butter. Boiled egg. Herbal tea
	Lunch	Fruits to choose from
	Dinner	Borscht, vegetable salad.
	afternoon tea	apple or pear
	Dinner	Salad with rice, egg and tuna
	Before bedtime	Yogurt or fruit
Day 5	Breakfast	Cottage cheese with jam or grated berries
	Lunch	Orange juice
	Dinner	Roast beef with vegetables. Herbal tea
	afternoon tea	Any seasonal fruit
	Dinner	Steamed rice with vegetables.
	Before bedtime	Kefir
Day 6	Breakfast	Oatmeal in milk with dried apricots
	Lunch	Sandwich with slightly salted salmon
	Dinner	. Chicken breast baked with tomatoes
	afternoon tea	Smoothies from berries and kefir
	Dinner	Boiled fish with rice
	Before bedtime	Ryazhenka or kefir
Day 7	Breakfast	Cheesecakes with sour cream
	Lunch	nuts
	Dinner	Fish cutlet with pasta or rice. Vegetable Salad
	afternoon tea	Fruits to choose from
	Dinner	lazy cabbage rolls
	Before bedtime	Herbal tea or a glass of milk

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

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

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

A video about nutrition during pregnancy will briefly talk about nutrition and give useful tips:

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

Due to the restructuring of all systems during this period, a woman often experiences discomfort - 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 increased 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 through. In addition to discomfort for mom, constipation is dangerous for the baby. With 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.

For the normal functioning of the intestines, eat more raw vegetables.

Edema during pregnancy:

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

If swelling has already appeared, a simple exercise will help alleviate the condition. Lie on your back so that your legs are above the level of your head (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.

"We are what we eat!" The relationship between nutrition and health is especially strong during pregnancy. The linguistic relationship of the words "nutrition" and "education" as if unobtrusively hints at the fact that, by eating right, a mother from the first days of the birth of a new life in her "raises" her baby healthy. It is important to remember that the energy value of the diet, as well as the qualitative and quantitative ratio of its various components at different times is different. So, nutrition in the first trimester of pregnancy is significantly different from the nutrition of a pregnant woman in the third trimester.

The basics of nutrition for a pregnant woman in the first trimester

Nutrition in early pregnancy does not require any changes. In the first weeks, it is enough to give up bad habits and follow the basic principles of a healthy diet: exclude fatty, fried, marinades, sweets and pickles. At this stage, there is an active laying of all the organs of the baby, as well as the placental tissues necessary for his life support, therefore, an important nuance of nutrition in the first trimester of pregnancy is the inclusion in food of a sufficient amount of protein food, which serves as a kind of building material, vitamins and microelements.

Eating early in pregnancy involves focusing on traditional local foods and dishes, as well as avoiding junk food and caffeinated drinks. Regarding the use of coffee during pregnancy, the opinions of experts differ, but in the first trimester it is still recommended to abstain from it.

Nutrition during pregnancy by week: first trimester

The nutrition of pregnant women by week in the first trimester looks something like this:

• 1-2 weeks: It is recommended to increase the amount of foods that contain folic acid in the daily diet (among them, leafy garden greens, cereal foods, etc.). Refuse excessively fatty foods and sweets, as they provoke early toxicosis. Include bright yellow and orange fruits and vegetables in the menu;
• 3-4 weeks: The main focus is on foods that contain calcium (dairy, broccoli, greens, fruit and vegetable juices), as well as zinc and manganese (turkey, lean beef and pork, spinach, bananas, eggs, etc. .). It is recommended to completely give up coffee and not get too carried away with nuts, since they are quite high in fat;
• 5-7 weeks: since the laying of the heart, neural tube and most internal organs is underway, calcium, phosphorus, B vitamins, vitamin E (tocopherol), fluorine, proteins and fats are extremely important at this stage (yogurt, cheeses, fruits compensate for this need and vegetables, nuts and legumes, lean meats);
• 8-9 weeks: the child's skeleton, joint tissues, lungs are formed, and his mother's blood volume increases significantly. Now both need vitamins C and bioflavonoids (vitamin P). They are present in strawberries, buckwheat, citrus fruits, onions, rose hips, etc.;
• 10-11 weeks: the formation of the heart and blood vessels occurs, teeth, sense of smell and genitals are laid. In order for their development to be correct, it is important to include in the diet calcium, fluoride, zinc, iron and vitamin E, which are found in meat dishes, cottage cheese, green vegetables, cheese, seafood and legumes;
• 11-12 weeks: the formation of the body of the unborn child and the placenta reaches the finish line - now the baby's internal organs will grow and develop, and the placenta will begin to fully function, protecting the fetus and providing it with nutrition and breathing. The nutrition of a pregnant woman in the first trimester should include more fruits, vegetables and berries.

General principles of nutrition of a pregnant woman in the second trimester

In the second trimester, it is recommended to slightly increase the caloric content of food. The best way to do this is to include easily digestible proteins, fats and carbohydrates in your diet. The middle of pregnancy is a period that is accompanied by the active growth of the baby and placental tissues, as well as the amount of amniotic fluid. All this creates a serious burden on the mother's body. Therefore, at this stage, it is important to consume more protein foods of animal origin, dairy products and plant foods.

The daily need for fats is compensated by 20-25 g of unrefined vegetable oil, which can be added to various vegetable salads. In proteins - low-fat varieties of fish and meat, eggs, cheeses, except for soft and moldy varieties, since the latter belong to the category of products prohibited for pregnant women. The source of healthy carbohydrates are bread (optimally - from wholemeal flour), fruits and berries.

Nutrition during pregnancy by week: second trimester

The nutritional structure of pregnant women by week in the second trimester may look like this:

• 13-16 weeks: this period of time is the final stage in the formation of skeletal bones and the beginning of their rapid growth. Now it is important to increase the calorie content of the diet by about 300 kcal per day. For this, it is recommended to eat an extra apple, a loaf of bread or a slightly larger portion of porridge than usual every day. Do not forget about dairy products (it is good to drink a glass of milk or kefir every day, and if this seems not enough, then you can supplement them, for example, with oatmeal cookies);
• 17-24 weeks: the baby is developing vision and hearing, the tissues of the skin and mucous membranes are improving, so it is necessary to supplement the diet with foods that contain vitamin A (red vegetables, cabbage, etc.);
• 25-28 weeks: The growing size of the fetus and uterus begin to put a noticeable pressure on the stomach, so you need to eat little and more often. It is recommended to exclude excessively fatty foods, sweets and starchy foods from the daily diet. After 21 weeks, the release of insulin in the maternal body increases, so the abuse of sweets and pastries is fraught with the development of diabetes in pregnant women.

Nutrition during pregnancy by week: third trimester

Nutrition of a pregnant woman in the third trimester is based on the following principles:

• Reducing the amount of salt;
• Complete exclusion of harmful products (smoked, fatty, salty, etc.);
• Refusal of food restrictions (here the approach should be reasonable and applies to low-calorie foods - vegetable stews, steam cutlets, etc.);
• Increase in dairy products;
• Liquid dosing (no more than 1.5-2 liters, including soups, herbal teas, plain water);
• Frequent but small meals.

Nutrition during pregnancy by week looks something like this: 4.7 out of 5 (33 votes)