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A useful menu for pregnant women. Diet in the early stages. Why are extra pounds dangerous for a pregnant woman?

Mom-to-be menu- this is exactly the factor that can radically affect the physical and mental health of the baby. Therefore, the diet during pregnancy should be calculated in terms of the influence on the formation and development of the fetus.

A pregnant woman needs to make adjustments to her diet. The uterus enlarges and begins to squeeze the internal organs, including the stomach and intestines, so it is better for the expectant mother to eat more often and little by little. First, replace the daily three meals a day with 4-5 meals a day, and in the second half of pregnancy with 5-7 meals a day. Try to distribute foods between meals so that in the morning you eat mainly fish, meat, cereals. Leave dairy, vegetable products for the evening.

The last meal should be at least two hours before bedtime. When drawing up a menu for a pregnant woman, one should, first of all, be guided by other general recommendations for dietary nutrition. Eliminate fatty, fried, smoked, spicy, salty, sour, pickled and canned foods from the diet - all this, one way or another, overloads the liver and gallbladder.

If, moreover, you study the special literature, you may get the impression that there is practically nothing to eat, and only cereals and low-fat yoghurts can settle in the kitchen of a pregnant woman. However, it should be clearly remembered: there is no such product, a single use of which in moderation could adversely affect the course of pregnancy or the condition of the fetus.

Of course, there is a group of products and cooking methods that are better either to be completely excluded from the diet during pregnancy, or to eat them occasionally, in minimal quantities. So, coffee and wine increases blood pressure, which is undesirable for the expectant mother. Beer and pickles increase the load on the kidneys, which during pregnancy already work for "two". In general, alcohol, especially in large quantities, can adversely affect the formation of baby's organs and systems.

In addition, expectant mothers who are prone to allergic reactions or have close relatives of allergy sufferers, it is advisable to remove chocolate, citrus fruits, strawberries, exotic fruits, seafood, nuts from the diet. What is left? It is possible and necessary to include greens, vegetables and fruits in the diet of a pregnant woman, almost everything (excluding allergens). They should be eaten raw or thermally processed. These are, as a rule, main courses and salads, which are best seasoned with unrefined vegetable oil.

Berries- cranberries, lingonberries, rose hips, blueberries, currants, black chokeberries - these are the main helpers of the buds of the expectant mother and a source of vitamin C. Fresh berries are good, mashed with sugar, boiled, in the form of fruit drinks, compotes, jelly.

Porridge- the perfect breakfast for a pregnant woman. Buckwheat, millet, corn and oatmeal contain iron, carbohydrates, vitamins, and fiber. It is better to cook them in water, and put the oil a few minutes before being ready. You can add dried fruits to sweet cereals, and various sautéed vegetables to salty ones.

No less useful and muesli- a simple ready-made vitamin cocktail, and quite high-calorie. Muesli can be eaten with fruit juice, milk, kefir, yogurt. By the way, dairy products, both fresh and fermented milk, are the main source of calcium - you cannot do without them.

A meat serves as the main source of animal protein, B vitamins and iron. It is better to buy chilled meat, rather than frozen, it preserves healthy qualities better. For meat appetizers, give preference to low-fat ham and boiled pork. But it is advisable to abstain from sausage and sausage products, they contain too many fats and preservatives.

A fish. This product contains vitamin D and phosphorus, which are responsible for the functioning of the baby's nervous system. Try to include fresh, low-fat fish (cod, perch, pollock, ice, hake) in your diet.

Diet for pregnant women by trimester of pregnancy

In the first trimester the organism is undergoing adaptation to a new state for it. During this period, the fetus practically does not need an increase in the calorie content of your diet. Moreover, the excess weight with which you will fight in the postpartum period, as a rule, women gain precisely in the first 12 weeks of pregnancy. Therefore, you should not listen to grandmothers who unanimously repeat: "Eat for two!"

In this trimester, all the baby's systems are laid, and the main emphasis should be on the quality of food. The basis of the diet should be proteins and vitamins. The daily diet is no more than 2000 kcal. Do not limit yourself to fresh fruits, vegetables, herbs, juices. It is better to replace wheat bread with rye or bran. Protein in the first weeks of pregnancy accumulates in the mother's body as a "building material" for the unborn child. Bones and tissues will begin to form later, but the stock is best done now.

Second trimester- the time of active growth of the fetus. During this period, the mother's body requires additional feeding: the daily diet increases to 2500 kcal. But this should not be done at the expense of sugar. Starting from 14 weeks of pregnancy, limit the consumption of confectionery, sweets, and jams to 40-50 g per day. The diet includes up to 40% of vegetable fats. They are included in the structure of all tissues and help the body to absorb fat-soluble vitamins (A, F, K, D). Choose any vegetable oil, use up to about 2 tablespoons a day. But it is better to refuse animal fats (butter, cream, sour cream) for now.

In this trimester, the role of vitamins does not diminish. So, with a lack of vitamin D in a woman's body, the fetus develops the bone skeleton worse, which increases the risk of rickets, and vitamin E affects the growth of bones. Vitamins "come" into our body with food. Vitamin B contains products made from wholemeal flour, bran, non-crushed cereals, legumes, potatoes, fruits, eggs, liver, meat, cottage cheese, butter.

There is a lot of vitamin A in carrots, but it is absorbed only together with fats. Water the carrots with vegetable oil, and your body will receive an additional portion of vitamin E. Calcium, from low-calorie foods, most of all in milk, low-fat cheese, low-fat cottage cheese. Milk should be consumed separately from other products and drunk in small sips - so the calcium contained in it is better absorbed.

Pay special attention to salt. In the first half of pregnancy it is 10-12 g per day, in the second half - 8 g, and in the last two months of pregnancy - 5-6 g. This will keep you from swelling and help you not to get fat. After all, salt retains water not only in tissues, but also in fatty layers, where a couple of "liquid" kilograms can stay for a long time.

Third trimester. At the 7-9th month of pregnancy, mothers get fat before their eyes. They already get used to seeing themselves as rounded and stop counting centimeters and kilograms. Avoid salty, sweet, fatty, fried foods in favor of dietary ones. To dull hunger, eat 5-6 times a day. It is advisable to eat meat and fish in the first half of the day, as proteins stay in the stomach longer. In the second half, it is good to switch to dairy and vegetable dishes: cheese cakes, casseroles, stewed vegetables. Towards the end of pregnancy, nutritionists recommend reducing calorie intake and losing weight - this will increase the flexibility and elasticity of muscle fibers.

The most important principle in the menu for pregnant women is that food should be simple and healthy. For it to be such, it is important not only the quality of the products, their combination, but also how you eat. Here are some simple rules:

  • cook in a good mood;
  • eat in a relaxed environment;
  • observe the diet;
  • do not reheat the same dish several times;
  • if there is no desire, then it is better not to eat;
  • choose your own food to taste. Pregnancy is the time to pamper yourself.

During pregnancy, many women face such troubles as toxicosis, heartburn, low hemoglobin, edema. Nutrition will also help fight them. From toxicosis you can save yourself with citrus fruits - better with lemon. Also try a decoction of prunes or dried apricots, you can together, you can separately (moreover, it is a decoction, and not a compote with sugar). You can just chew dried fruits.

At heartburn Almagel can be recommended. It is of two types: green (normal) and yellow (with a strong analgesic effect), it is absolutely harmless and is recommended precisely for heartburn during pregnancy.

For increase hemoglobin you can use a mixture of fresh carrot and beet juice in a 1: 2 ratio. But be careful, as beet juice is biologically active, it is drunk no more than half a glass a day and only mixed with other juices. And this is the only juice that is better to stand in the refrigerator for about two hours before use and only then drink.

Edema appear not so much from the amount of liquid as from the content of sodium salts in food. Their number is due to the increased consumption of dairy products (they contain a lot of sodium). In this case, drink a diuretic (special herbal preparations, tea with lemon, fresh kefir). After all, the salts accumulated in the body must be removed, and without normal drinking it is impossible. But it is better if the drink is sour, like fruit drinks.

This is how it might look approximately menu for a pregnant day. In the morning, getting out of bed, drink a glass of plain water (only not carbonated or mineral water) to "start" the intestines to work. If you have toxicosis, add a few drops of lemon juice to the water. After 15-20 minutes, drink a glass of freshly squeezed diluted juice, fruit drink, herbal or green tea, and after another 10-15 minutes start breakfast.

Breakfast. For breakfast, to stimulate digestion, you need dishes containing coarse fiber:

  • these are a variety of cereals (except for semolina) on water with fresh fruit (you can use jam or jam);
  • curd with grated apple or carrot;
  • a couple of slices of toasted bread or biscuits.

After about 2-3 hours, make a second breakfast to satisfy your hunger. Here will work:

  • banana (dried apricots, prunes);
  • a sandwich with a slice of boiled meat (or cheese) and a slice of cucumber (tomato, lettuce).
  • And after another hour, drink a cup of green tea and a glass of your favorite juice. Or, if you like, kefir, fermented baked milk, yogurt.

Dinner.

  • Better to start with a vegetable salad: 2-3 sweet peppers, 2 handfuls of chopped cabbage, parsley, dill, cilantro. Season everything with vegetable oil or low-fat sour cream (but not mayonnaise).
  • First, a plate of soup or borscht.
  • For the second boiled or stewed meat, potatoes with vegetable salad, vegetable stew, fish baked with vegetables.
  • For dessert, drink dried fruit compote, fruit drink.

Afternoon snack. After a couple of hours after lunch, hunger can be felt again. You will be helped to cope with it:

  • syrniki (curd casserole);
  • a jar of yogurt;
  • sandwich and a cup of warm cocoa or jelly.

Dinner. The diet is quite large:

  • lean meat (boiled, stewed, baked)
  • baked or steamed fish
  • beans
  • the vinaigrette
  • cottage cheese, dairy products.
  • For sweets - cookies, waffles, puffs, buns with fruit or vegetable filling. After 15-20 minutes, all this can be washed down with rosehip broth, green tea or hibiscus.

At night. Although we said that after 7 pm it is better not to eat, but sometimes a pregnant woman so wants to have something to eat “for a dream to come” ... Some even cannot fall asleep without going to the refrigerator. But there is a way out:

  • a glass of kefir, fermented baked milk, yogurt;
  • sweet apple, peach, orange, grapefruit. Allowed to bite with a couple of cookies, dryers or crackers.

A woman who decides to become a mother should 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 to develop correctly and support the expectant mother in good shape.

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

Milk and dairy products

Hard cheese and cottage cheese contain a lot of nutrients:

  1. Protein , which is an essential component of the composition of blood and lymph.
  2. Vitamins B , increasing the "breathing" of body tissues, stamina and performance of the mother.
  3. Iron and calcium essential for the formation of baby's bones, hair, skin and nails.
  4. Folic acid it is very important for the correct formation of the fetus and preventing the risk of developing pathologies, strengthening the muscles of the mother's heart.

Natural yoghurt contains much more calcium useful for bones than ordinary cow's milk, and all bifidobacteria necessary for normal intestinal function. Yogurt is rich in zinc and protein, it will quench your thirst and reduce hunger. You can replace yoghurts with high-quality kefir.

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

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

Fish and seafood

Everyone knows that she is a source of phosphorus. Fish products also contain one of the most beneficial vitamins D, which strengthens the bones and nervous system of a pregnant woman .

During pregnancy, women are better off eating lean white fish, preferably sea fish rich in iodine.

Meat, liver


An important building material for the cells of the body of the unborn child - protein, which is found in sufficient quantities in meat products. You need to eat lean meats - chicken, rabbit, beef, lean pork. When preparing meat dishes, it is better to do without seasonings.

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

Eggs

They contain more than 10 useful vitamins and minerals for example, choline has an effect on the mental capacity of the unborn baby. In getting rid of the nausea that torments the mother 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 mayonnaise.

Pay special attention to carrots, broccoli and avocados.

It is in these vegetables that the largest amount is contained:


Fruits and berries

Especially useful during pregnancy! Contains minerals and vitamins that are vital for baby's development. The most important thing is not to forget to wash the fruit thoroughly before eating it.

A small daily portion of strawberries, blackberries, raspberries increases the defenses of the baby's body. I would like to note about 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 which are necessary 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 baked goods. Oatmeal can 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 the balcony or on the windowsill. It occupies one of the most deserving places in the TOP-12 list! From this herb, you can prepare 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, niacin and trace elements:

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

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

Butter

  • The most beneficial for expectant mothers is olive "Liquid gold", it has a beneficial effect on the 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 correct development of the baby.

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

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

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

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

Will help with this simple general nutritional rules:

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

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

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

2. What should be in the diet

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

What does a pregnant woman need?

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

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

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

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

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

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

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

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

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