Dental beauty and health 

Proper nutrition for expectant mothers. Nutrition of a pregnant woman in the early stages: foods, vitamins, diet

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

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

And at best, if I may say so, the lack of nutrients now in the future may 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 more reasonable 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 how food is prepared. During pregnancy it is better to give up fried foods in favor of boiled, baked or steamed.

2. What should be in the diet

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

What does a pregnant woman need?

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

  1. Vitamin B9, or folic acid. Doctors prescribe it from the first days. Do you know why? It is responsible for the proper development of the nervous system and protects the fetus from anencephaly, hydrocephalus, spinal fractures and other dangerous ailments. It is found in nuts, legumes, apples, citrus fruits, mushrooms and herbs.
  2. Vitamin E... It is also heard by many, as it prevents miscarriage. You can find it in vegetable oils, eggs, nuts, liver and herbs, or ... at the pharmacy.
  3. Vitamin C... It not only enhances the immunity of the expectant mother during pregnancy, but also strengthens the walls of blood vessels and the placenta, and also promotes the absorption of iron, on which, by the way, the 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: