Mom-to-be 

The daily diet of a pregnant woman by week. Nutrition during pregnancy, healthy nutrition during pregnancy

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. Nutrition 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 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 child. 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 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 flakes 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 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.

Happiness, anxious expectation, anticipation and even fear - all these feelings inevitably accompany pregnant women. And it is very important during this period not to surrender to emotions, but to remember that responsibility, which is also an integral part of it. It is at this time that the observance of the foundations of a healthy lifestyle is most important. Almost all of them apply to pregnancy, although some require minor modifications.

Proper nutrition during pregnancy is most important, since it depends on what a woman eats, how her child will develop. For example, whether a pregnant woman gets enough protein depends on whether the child will have enough building material. Protein nutrition for pregnant women is very, very important.

In addition, many products have the most detrimental effect on the condition and development of the child, and on the well-being of the mother. Naturally, such products must be discarded. It makes sense to take into account one important feature: proper nutrition in the early stages of pregnancy will differ slightly from the diet of a pregnant woman in the last weeks.

Not everyone understands where such differences come from, but understanding the topic will be quite simple. Judge for yourself, in the early stages important body systems are laid, but the size of the fetus increases slightly. That's why in the early stages a healthy diet for pregnant women is based on an adequate intake of minerals, vitamins, and the like.

In the second trimester pregnancy, nutrition should be guided by an increased intake of protein, since it is now that the active growth of the child and his internal organs begins. All this requires a building material, that is, protein.

Nutrition in the third trimester pregnancy - these are, first of all, vitamins and minerals that are necessary for the development of the internal systems of the child's body, in particular calcium for the growth of bones and the development of the nervous system.

When planning a pregnancy, proper nutrition is also very important. The healthier, more enduring, strong the woman's body is at the moment of conception, the more chances of successful fixation of the ovum in the uterus. And a certain set of vitamins in the body contributes to the correct development of the embryo.

As you can see, the difference in recommendations for proper nutrition of pregnant women by months, and sometimes even by weeks, is quite justified. However, there are, of course, general rules for proper nutrition during pregnancy, so they will be discussed further.

General principles of proper nutrition during pregnancy

First of all, it is worth remembering one simple thing: it is better to get up from the table slightly hungry than with a heaviness in the stomach from overeating. In this regard, it is better to adhere to the principles of fractional nutrition altogether: eat less, but more often. The ideal option would be to eat 5-6 times a day. You need to eat the last time 3 hours before bedtime. Eating later is highly discouraged, if the feeling of hunger is unbearable, you can drink a glass of milk or kefir, eat an apple or pear. It is this diet for pregnant women that will be the most optimal.

Proper nutrition during pregnancy, as well as, in fact, any proper nutrition, involves the rejection of fried foods, pickled foods and smoked meats. Foods that are steamed, boiled, stewed, or baked are much healthier. Food for pregnant women should be as fresh as possible, should not contain preservatives, excess salt and the like.

Obviously, canned foods, various sausages and other products of long storage, if they do not refuse under the prohibitions, then require strict control of their use.

Of course, it is recommended to give up fast food. However, it is worth noting that if you have a choice - to stay hungry or to eat something not very healthy, it is better to choose the latter. A pregnant woman should not starve. Another thing is, if you face such a choice suspiciously often, then you should think about carrying fruits or sandwiches with you.

The balance between essential nutrients such as proteins, fats, carbohydrates, and vitamins and minerals is essential. Of course, balanced nutrition for pregnant women at different periods presupposes a different balance of these components, the fact itself remains unchanged.

Meals by week

1-3 weeks of pregnancy

Gynecologists count pregnancy not from the day of conception, since it is almost impossible to calculate it, but from the first day of the last menstruation. Consequently, the first 2 weeks of obstetric pregnancy are before conception.

Pregnancy planning- this is an extremely crucial period, on which, whatever one may say, the health of the unborn child and the absence of any complications during pregnancy depend. So it turns out that proper nutrition before pregnancy is of paramount importance. At this stage, it is very important to increase the amount of folate. Often doctors recommend drinking it in capsule form, but it is much better to get all vitamins from normal food. Folic acid is found in greens, lettuce, and grains.

Eating yellow fruits and vegetables is also beneficial. But it is better to refuse fatty and sweet foods. This will avoid problems with obesity, as well as reduce the risk of early toxicosis.

Approximately on the 10-14th day of the cycle, fertilization occurs and the movement of the ovum begins towards the uterus. From this time on, we can talk about the onset of pregnancy.

3 week

Nutrition at the beginning of pregnancy is a very complex topic, since literally every week new organs and systems appear in the embryo, which means that the need for vitamins and nutrients is constantly changing.

In the third week of pregnancy, the egg is implanted and the placenta begins to develop, as well as the fetal membrane. For their full development, calcium is needed, which is found in milk and dairy products, broccoli, green vegetables and fruit juices; and manganese, it can be obtained from turkey and pork, almonds, oatmeal, eggs, raisins, bananas, carrots and spinach.

4 week

For 4 weeks, the nutrition remains the same as for 3, but at this time it is especially important to give up coffee. However, drinking this, of course, tasty, but not very healthy drink during pregnancy should be done with extreme caution. Especially coffee is contraindicated in the evening. As you can see, proper nutrition in the first month of pregnancy is not too difficult. Further it will be a little more difficult.

5 week

As a rule, around this time, toxicosis of pregnant women begins. To alleviate this condition, you can slightly change your daily menu. So, meat and eggs, as well as other animal proteins, can be replaced with nuts, soy and other legumes. Instead of milk, you can eat yogurt and cheese. It will not be superfluous to introduce carrots, mango, apricot into the diet.

6 week

Toxicosis is in full swing, so the morning should start with crackers or savory crackers. It is better to eat them immediately after waking up, without getting out of bed. At this stage, it is better to drink plenty of fluids, at least 8 glasses a day. You can eat a handful of raisins at night.

7 week

At this time, intestinal problems may occur. Therefore, avoid gas-forming foods, including cabbage. It will not be superfluous to refuse those products that are fixed. It is better to introduce prunes, fresh kefir and the like into the diet.

8 week

Ginger tea will help cope with toxicosis, and do not forget about nuts.

9-10 weeks

Choose whole grain cereals and whole grain breads. Brown rice is better than white rice. In general, the body of a pregnant woman at this stage requires quite a lot of fiber.

11-12 weeks

The first trimester of pregnancy is coming to an end, and nutrition at this time should be special. This is the most difficult time, and it is very important to listen to yourself, to your body. If you want to eat a specific dish, then it is precisely those substances that are contained in it that your baby lacks. Of course, you shouldn't go to extremes.

13-16 weeks

Nutrition in the 2nd trimester during pregnancy is characterized, as already mentioned, by an abundant intake of proteins. In addition, it is necessary to increase the total daily caloric intake of food. If in the first trimester it will be enough to eat 2400-2700 kcal, then from that time it is necessary to eat 2700-2900 kcal.

16-24 weeks

Nutrition at 6 months of pregnancy should promote the development of the baby's eyesight and hearing. That is, you need vitamin A and beta-carotene. At this time, it is better to eat cabbage, yellow peppers, carrots. Keep in mind that vitamin A is absorbed only with fats.

24-28 weeks

It is at this time that fractional nutrition becomes especially relevant. The uterus is actively growing, takes up more and more space in the abdominal cavity, and begins to put pressure on the stomach. Accordingly, the stomach becomes smaller and it is difficult for it to hold large amounts of food. Even with small meals, a pregnant woman may be disturbed. It is better to give up carbonated drinks and coffee, they also provoke heartburn. In general, the nutrition of a pregnant woman in the third trimester should be as varied as possible, since the baby's needs are growing.

29-34 weeks

At the 8th month, bones are actively growing and teeth are forming, therefore, it is very important to eat as many foods containing calcium as possible. For the development of the brain, fatty acids are simply necessary, and they contribute to the absorption of calcium. Lack of iron during this period can lead to the development of anemia, both in the mother and in the child. Fatty fish, nuts, red meat, dark green vegetables and seeds are some of the foods to eat during this period of pregnancy.

35-40 weeks

Nutrition at 9, the last month of pregnancy, should contribute to the overall strengthening of the mother's body. After all, she has a very difficult and time-consuming job ahead of her - childbirth. The main source of energy in the body is carbohydrates, it is their consumption that should become the basis of a pregnant woman's nutrition before childbirth. Porridge and vegetables - these are the foods that you should eat during this period.

That's all there is to say about trimester nutrition. An example of a dinner, breakfast or lunch for pregnant women can also be useful.

An approximate menu for the day might look like this:

  1. First meal: black bread toast, a small piece of butter, a chicken egg, a glass of kefir;
  2. Second meal: Green salad, a glass of tea;
  3. The third meal: Chicken fillet, boiled potatoes, one pear, a glass of kefir or drinking yogurt;
  4. Meal 4: Toast with jam or butter, a glass of juice;
  5. Meal 5: Brown rice, boiled fish, vegetable salad, tea;
  6. The sixth meal: a glass of kefir or a small fruit.

Special nutrition for pregnant women

But this is not all the nutritional features of pregnant women. In some cases, women develop pathologies during pregnancy that require special nutrition. So, with anemia special nutrition is a must for pregnant women. In this condition, it is very important to increase the intake of foods containing iron.

In addition, it is important not only to know what foods to eat, but also in what combinations, as this affects the absorption of iron in the human body. A woman facing anemia of pregnancy should consult a doctor not only about drug treatment, but also about an appropriate diet.

With obesity developing during pregnancy, there may be a need for dietary food for pregnant women. It is important to remember that without consulting a doctor, a pregnant woman should not choose a weight loss diet for herself. The risk of developing pathologies and abnormalities, both in the mother's body and in the child's body, is too great.

Mono-diets and diets requiring prolonged fasting are especially harmful. Both that and another contribute to exhaustion and vitamin deficiency. It will take a very long time to restore the state of the body, the supply of nutrients and vitamins, and it is completely impossible to compensate for the harm that such diets cause to the child.

I like!

The 1st to 12th week of pregnancy is the period of the laying and differentiation of all future organs and systems, therefore the first trimester is important and responsible for the development of the baby. Rational nutrition of a pregnant woman is the first step towards the health of the unborn child, which will allow his small body to cope with infections, prevent the appearance, have strong bones, and good learning abilities at any age.


Of all the environmental factors, nutrition plays a major role. Improper and insufficient intake of nutrients during pregnancy can cause miscarriage, birth defects, and developmental delays. And the lack of certain vitamins, micro- and macroelements can affect both the development of the fetus and the further health of the child.

Features of the diet of a pregnant woman

In the first trimester, the nature of food and lifestyle does not differ much from that to which a woman is accustomed to before pregnancy. When the fetus is still small, it is most sensitive to a lack of nutrients and nutrients, therefore it is important that a pregnant woman in the first trimester eats as varied as possible, including as many different foods as possible, using daily sources of natural vitamins and minerals: always greens, seafood, nuts , seeds, fermented milk products.

The energy value of food should be increased by only 100 kcal, that is, 2200–2700 kcal / day, distributed as follows: carbohydrates - 55%, fats - 30%, proteins - 15%.

PROTEIN

Protein must be present in the diet of a pregnant woman. It is essential for the growth of the uterus and the proper development of the fetus.

Protein is necessary for the growth of the fetus, uterus and placenta, amniotic fluid, and an increase in the volume of a woman's circulating blood. From the first months of pregnancy, there is an increased need for proteins, 1.5 g per 1 kg of the pregnant woman's weight per day, which is about 60–90 g. It is not only their quantity that matters, but also their quality. The diet should account for 50% of vegetable protein, 50% of animal origin (of which 25% - meat and fish, 20% - dairy products and 5% - eggs). Long-term consequences for the child as a result of insufficient protein intake - the risk of developing diabetes mellitus, arterial hypertension.

FATS

Fats as sources of polyunsaturated fatty acids and fat-soluble vitamins ensure the normal development of the brain, visual apparatus, and intellectual abilities. Fats should come in the form of vegetable oils, but mutton, pork and beef should be kept to a minimum. You can eat up to 80 g of fat per day, 25 g of which can be butter.

CARBOHYDRATES

Carbohydrates are the main source of energy, moreover, their regular use will relieve a pregnant woman of problems such as constipation. Carbohydrates are supposed to be 500 g / day, but if you are initially overweight, you should limit yourself to 300–350 g / day. They should come with cereals (buckwheat, oatmeal, rice), fresh vegetables, fruits (it is recommended to eat fruits of six different colors per day), bread (1-2 slices per day).

Interesting to know! Scientists from New Zealand (University of Southampton) have shown that a diet low in sugar and starch in early pregnancy can change the DNA of an unborn child. Subsequently, these children may have problems with weight (by the age of 7-9), the risk of developing and cardiovascular diseases increases.

LIQUID

In the early stages of pregnancy, the amount of fluid you drink does not need to be limited. Along with soups and cereals, about 2 liters of it should come. When choosing drinks, stop on fresh fruit compotes, fruit drinks, natural juices. It is better to drink juices freshly squeezed from domestic fruits and vegetables.

  • Freshly prepared homemade food should be eaten.
  • In order for food to be absorbed better, one must not be lazy and chew longer (up to 40 times one food lump), so, by the way, saturation will come faster.
  • Do not combine with potatoes.
  • Season salads, not mayonnaise or sour cream.
  • What you need to eat daily:
  1. Meat or fish - 150 g / day,
  2. Milk (kefir) - no more than 240 ml / day,
  3. Cottage cheese - 50 g,
  4. Bread - 150 g
  5. Vegetables - up to 500 g,
  6. Fresh berries and fruits - up to 500 g / day.
  • It is advisable to have a full breakfast, lunch and dinner, distributing calories as follows: breakfast 25-30%, second breakfast 10%, lunchtime - 40%, afternoon tea - 10%, dinner - 10%. Eat fruit or yogurt during breaks.
  • You need to eat in small portions.
  • The main meal (lunch) is received until 13:30.
  • And of course, do not eat after 19:00, before going to bed you can drink a glass of kefir, yogurt or eat a little cottage cheese.
  • In the summer, use up to 60% of fruits and herbs, and 40% are vegetables, nuts, legumes. In winter, the opposite is true.
  • Fruits and vegetables are recommended to be consumed locally because they are less likely to cause allergies. There are seeds and nuts.
  • To include in the diet food enriched with pectin, it stimulates the intestines and prevents constipation.

What vitamins and nutrients should you pay attention to in the first trimester of pregnancy?


In the first trimester of pregnancy, it is extremely important for a woman to receive a sufficient amount of folic acid.

It is known that the early embryo is very sensitive to changes in the amount of vitamins and minerals. Deficiency of various nutrients leads to congenital malformations in the fetus, miscarriage, placental insufficiency, anemia, preeclampsia and other complications of pregnancy. Vitamins ensure the normal course of pregnancy and intrauterine development of the fetus. With a varied and proper diet, a pregnant woman does not need to take vitamin preparations, only in the autumn-winter period all pregnant women are advised to take complex vitamin preparations, specialized products for pregnant women, etc.

On a note! It should be remembered: the longer a vegetable or fruit is stored, the less vitamins it retains. During drying, freezing and heat treatment, food also loses a number of vitamins.

In products during heat treatment:

  • Folic acid. She refers to. A deficiency of folic acid in the early stages often leads to malformations of the baby's neural tube. The norm for a pregnant woman is at least 400 mcg / day. It is found in broccoli, spinach, peppers (green), citrus fruits. The long-term consequences of a lack of folic acid are neuropsychic disorders, cardiovascular diseases, therefore folic acid is prescribed to absolutely all women in the first trimester of pregnancy.
  • Vitamin A. This is the only vitamin that requires special rigor during pregnancy. It has been experimentally proven that with a deficiency of vitamin A, various malformations of the organs of vision, the cardiovascular system, the respiratory and genitourinary systems of the fetus can occur. But even a small increase in its dose can lead to serious problems from both the mother and the baby. Therefore, when taking complex vitamins, you need to choose only intended for pregnant women with a vitamin A content of 1200–1400 μg (3900–4620 IU).
  • ... Plays a very important role for the first 14 weeks of pregnancy: ensures the normal functioning of the placenta, normalizes blood flow between the woman's body and the fetus, promotes normal hormonal balance, thereby preserving pregnancy and preventing miscarriage, participates in the formation of organs and prevents intrauterine fetal developmental disorders, smooths out the harmful effects of the environment Wednesday.
  • Iron. It is worth noting iron: its lack can cause premature birth, the development of anemia in a newborn baby. The daily requirement is 15–20 mg.

From the practice of a local pediatrician! Women with normal hemoglobin levels and those with anemia but taking iron supplements are more likely to give birth to children with normal hemoglobin levels. But in women who have a low level of hemoglobin and refuse to take iron supplements, children are more often born with hemoglobin below normal and it is not always possible to restore it up to a year with iron preparations the first time.

  • Iodine. In case of insufficient intake, it can cause miscarriage, impaired intellectual, neuropsychic development, hypothyroidism. Long-term consequences - impaired neuropsychic development, short stature, delayed sexual development, so it is worth eating seafood and walnuts. In iodine-deficient areas, all pregnant women are prescribed.
  • Calcium and Phosphorus. Calcium is needed 1 g / day, phosphorus - twice as much. Calcium-rich foods: cheese, yolks, milk.

On a note! 0.8-1.2 liters of milk per day will fully provide the body of a pregnant woman in calcium and phosphorus.

Additional vitamin and mineral supplements are needed:

  • With insufficient volume and calorie intake - folic acid,.
  • With multiple pregnancies - vitamin C.
  • In the presence of bad habits - iron, zinc, copper, calcium.
  • Strict vegetarians - vitamin B12, vitamin D, calcium.
  • Inhabitants of the northern regions -.

Weight gain

In the first half of pregnancy, the weight gain is insignificant - 1.5–2 kg, the pregnant woman should not lose weight. And it would be nice to buy a bathroom scale.

Interesting to know! It turns out that if a pregnant woman lacks nutrition, then a gene begins to work in the fetus, which contributes to the maximum absorption of nutrients from a limited amount of foods. Then, when the baby is born, it begins to grow and develop, and there is enough food, it can develop, because the gene “switched on” in the prenatal period further contributes to the maximum absorption of nutrients, as if they are still lacking.

Nutrition for toxicosis in the first half of pregnancy

It is regarded as a complication of pregnancy. The cause of this condition is unknown, but it is encouraging that by the 12-14th week it passes. Toxicosis is manifested by nausea and vomiting in the morning, intolerance to odors.
Tips to help cope with toxicosis:

  • In case of nausea, you need to eat small portions.
  • Eliminate sweets (when eating sweets, the blood sugar level changes dramatically, which can provoke vomiting), high-calorie and fatty foods.
  • Avoid foods that cause nausea.
  • Eating food is warm and never hot.
  • Do not make sudden movements, they can provoke vomiting.
  • Quit smoking, nicotine increases the secretion of gastric juice, which can cause vomiting;
  • With persistent vomiting, drink at least 2 liters of liquid per day;
  • With toxicosis, you should eat more foods rich in vitamins C and group B.
  • Lemon, sauerkraut, dried apricots, ginger, decoction of dill seeds, decoctions of herbs (mint, valerian root, calendula, yarrow leaves) help to cope with bouts of vomiting. When taking decoctions of herbs, one must bear in mind that their effect on the fruit has not been studied!

Anemia during pregnancy


To prevent the development of anemia, a woman needs to eat foods rich in iron.

A decrease in hemoglobin during pregnancy is no exception and occurs in almost half of women. Anemia is manifested by a decrease in hemoglobin in the blood test, fatigue, pallor of the skin and mucous membranes, flashing "flies" before the eyes. With hemoglobin values ​​less than 100, you need to contact your gynecologist for the choice of an iron-containing drug.

To keep hemoglobin within normal values ​​(at least 120), meat and vegetable dishes should be included in the diet. Among meat products, beef is the leader in iron content (pork is inferior, poultry meat is not considered iron-containing), liver, kidneys and heart are slightly inferior to beef. Vegetable products include apples, pomegranates, peaches, tomatoes, herbs, buckwheat.

In case of anemia, it is advisable to reduce the number of dairy and carbohydrate foods, exclude black tea and coffee (they disrupt the absorption of iron in the digestive organs). But foods rich in vitamin C and copper must be eaten, on the contrary, they help the iron to be absorbed in the body.

You should take iron-containing preparations and follow a diet even after the hemoglobin level is restored, because due to the growth of the fetus, the load on the body increases, plus it is necessary to prepare for blood loss during childbirth.

What foods should you avoid during the first trimester of pregnancy?

  1. Alcohol. Alcohol is one of the most toxic substances that are dangerous for a baby, especially in the first trimester, when the baby's organs are just beginning to develop. Alcohol easily penetrates the placenta to the fetus, disrupts the blood circulation between the mother and the child, as a result, the nutrients do not reach the child in full. It is important to know that alcohol consumption can cause birth defects, often of the nervous system, and insufficient weight gain.
  2. Caffeine. Along with alcohol, it is a dangerous product during the period of laying the baby's organs. These include: tea (black and green), natural coffee, energy drinks, cola. It is advisable to refuse these drinks altogether, or at least limit the intake. Caffeine crosses the placenta easily and can affect the baby's heart and respiratory system. Consequences: miscarriages, sudden infant death syndrome, low weight, in addition, high doses of caffeine can cause congenital anomalies.
  3. Medicines. To date, the effect of drugs on the body of an unborn child has not been sufficiently studied. Therefore, it is recommended not to take any medications on your own, and in case of any complaints, contact a gynecologist, because, with experience, he will be able to choose the right drug and in the right dosage, if necessary, and only if their benefit exceeds the harm to the child and mother. And in the first trimester, since the organs are being laid, any drugs are contraindicated. The gynecologist will prescribe to take folic acid, vitamin E, possibly iron and iodine - the expectant mother must drink these harmless and very necessary drugs without fail and in good faith.
  4. Vitamin A. It is necessary for the body of a pregnant woman, you cannot take it above the permissible dosage and you should limit the use of foods with a high content of it. It is for this reason that liver dishes should be avoided in the diet.
  5. And of course, it should be remembered that fried, smoked, fast food, sweets and pastries, food stuffed with chemical additives will not benefit either the mother or her unborn child.

Special diets

  • Vegetarianism.

It is possible for vegetarian women to maintain their lifestyle during pregnancy. It is necessary to eat vegetable protein, additional intake of iron preparations, vitamins B12, D is possible.

  • Lactose intolerance.

Dairy products are a source of calcium, but some people experience discomfort after consuming them: bloating, loosening or strengthening of the stool, rumbling, gas formation - these are signs of lactase deficiency, i.e. intolerance to milk and milk products. During pregnancy, these symptoms decrease slightly, but if, nevertheless, discomfort makes a woman refuse them, then she should eat more foods rich in calcium (cheese, salmon, cabbage (especially broccoli), spinach, almonds, figs, beans).

A healthy and balanced diet for a pregnant woman is the most effective and natural method of preventing illnesses in an unborn baby. Guided by simple rules, a woman can and should give the world a beautiful strong man.


Diet of pregnant women: 1 trimester

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

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

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

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

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

Diet of pregnant women: 2-3 trimester

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

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

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

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

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

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

Correct diet for pregnant women: regimen

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

Diet of pregnant women: safety rules

By following simple hygiene practices, you can protect yourself from food poisoning. In addition to general advice to store food in the refrigerator, wash vegetables and fruits, not eat poorly fried or undercooked food, raw eggs, products with an expired shelf life, there are several important and not too obvious recommendations.

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

It is important to start eating right during pregnancy as early as possible. Eating right before conception is a great start for your baby. Proper nutrition during pregnancy will help your baby develop and grow well and keep you in great shape.

additionally You do not need to stick to, but you definitely need to eat different foods in order to provide yourself and your baby with all the necessary complex of vitamins and nutrients. After all, a balanced and rational nutrition of a woman during pregnancy has a significant impact on the health of the unborn baby.

Nutrition in the first trimester of pregnancy (1-13 weeks)

The nutrition of a woman in the early stages of pregnancy practically does not differ from that of an ordinary person. There is only a need to choose high-quality and environmentally friendly food products. Nevertheless, some peculiarities in nutrition during these weeks must be taken into account.

  1. Lack of folic acid. Deficiency of vitamin B 9 (folic acid) can appear as early as 1-4 weeks after conception, depending on the mother's nutrition and its supply in her body. This vitamin is especially important in the first trimester of pregnancy, because it is necessary for normal cell division, growth and development of all organs and tissues of the child, it plays a special role in the formation of the basic structures of the baby's nervous system. In a pregnant woman, a lack of folic acid can manifest itself in the form of increased fatigue, irritability and loss of appetite. The main sources of vitamin B 9 are:
    • Legumes;
    • Spinach;
    • Cabbage;
    • Green onions;
    • Polka dots;
    • Salad;
    • Beet;
    • Tomatoes;
    • Carrot;
    • Caviar;
    • Kidneys;
    • Liver;
    • Egg yolk.
  2. Increased calorie content of food. Many women, having learned that they are pregnant, after listening to the advice of grandmothers and mothers, begin to eat for two. Eating high-calorie foods early in pregnancy leads to excess weight that can be difficult to get rid of later. Women should understand that at this stage, the baby's energy needs are not great, and, therefore, all the "extra" will get you.
  3. We are struggling with toxicosis. Early preeclampsia () usually occurs in the first trimester and manifests itself in the morning hours in the form of poor health, nausea, vomiting, loss of appetite. To reduce this discomfort, try not to get up immediately after waking up. Eat a crouton or biscuit, drink a glass of still water. During the day, eat food, preferably warm, every 2-3 hours in small portions so as not to overload the stomach. It is better to eat either a dense or a liquid dish at one time, without combining them. Give preference to fruits, vegetables, baked, boiled and steamed foods. It is better to refuse fried, smoked, spicy and canned foods. Keep in mind that vomiting leads to the loss of minerals, including salt, so you should not completely abandon moderately salted dishes with early gestosis.

Nutrition for a pregnant woman in the 2nd trimester (14-26 weeks)

In the second trimester of pregnancy, in connection with the active growth of the fetus and the beginning of the functioning of its organs (kidneys, intestines, liver, nervous system), the energy needs of the baby increase, respectively, the energy needs of the pregnant woman's body for nutrients from food increase. Thus, the daily requirement for proteins increases to 80 g / day, and the energy value of the daily diet should gradually increase to 2200-2400 kcal.

important The body of a pregnant woman experiences a double burden on her body. Proper nutrition will help us cope with some of the possible problems during this period.

  • and vitaminD... In the second trimester of pregnancy, the need for these substances increases, because they are necessary for the proper development of the baby - the formation of his teeth and bones, the nervous system, heart and muscles. Deficiency of calcium and vitamin D can lead to fetal growth retardation, and for the mother to result in the development of caries, osteoporosis, muscle pain and heart palpitations.

Some foods interfere with the absorption of these substances in the body, they include: sweets, white bread, semolina, fatty and salty foods, so it is best to refuse them or reduce their consumption to a minimum.

But the use of products, the main suppliers of these elements, must be increased: everything, spinach, green onions, oatmeal, sea fish liver, egg yolk.

  • Anemia... Most often, anemia manifests itself in the second trimester of pregnancy and is characterized by a decrease in the number of red blood cells, in the expectant mother this is due to a lack of diet.

To avoid anemia, be sure to include in your diet primarily meat products (especially liver), eggs, vegetables (radishes, bell peppers), berries and fruits rich in vitamin C, which promotes better absorption of iron (, cranberries, prunes, apples ), cereals (buckwheat, oatmeal).

  • Constipation. Towards the middle of pregnancy, women may begin to have difficulty stooling. By reducing the peristalsis of the intestines, the constantly growing uterus in her. To cope with this problem, she will be helped by foods rich in fiber, fresh vegetables and fruits, which should make up to 2/3 of the daily diet. However, it is by no means possible to give up animal proteins, which are contained in fish and meat, for this period, since they are the building material for the organism of the fetus.
  • ... An unpleasant burning sensation in the chest area, nausea and a bitter taste in the mouth after eating are all signs of heartburn, which usually occurs in expectant mothers in the middle and in the second half of pregnancy. You can avoid these unpleasant sensations if you eat in small portions and refuse fatty, salty and spicy foods.

Give preference to the following dishes: cottage cheese, lean meat,. Dishes of grated carrots, viburnum, lingonberry, honey, and alkaline mineral water will help you cope with heartburn.

Nutrition in the 3rd trimester (27-42 weeks)

In the third trimester of pregnancy, the intensity of fetal growth slows down, it is mainly gaining weight, but the expectant mother is no longer as active as before, so her nutrition should not be so high in calories. Especially such a transition, leading to a decrease in food calorie content, should occur after 32 weeks of gestation, mainly due to a decrease in the consumption of simple carbohydrates and animal fats.

  1. Fasting days. The need for fasting days exists constantly, both in everyday life and during pregnancy. Such days should be spent no more than 1-2 times a week, and contain only cottage cheese, apples in your diet. Such a daily menu will allow the body to cleanse itself, come to "tone" and prepare for the next day.
  2. Late gestosis... This complication is of much greater concern to doctors and requires constant monitoring and treatment. In the event that you have been diagnosed with such a diagnosis or there is even the slightest likelihood of its development, then you must completely abandon salt or reduce its use as much as possible. Sweets, smoked, salty and fried foods are also banned.

Prohibited foods

There is no definite thing during pregnancy. As the saying goes, if something is impossible, but you really want it, then you can! Of course, this does not mean that you can gorge yourself on smoked sausages or pickled cucumbers. Everything should be in moderation! Undoubtedly, there is no need to deny yourself a piece of cake or a fried chicken wing with mashed potatoes, but this should only happen occasionally and in small quantities!

Information and are probably the only products that should not be ingested future mother!

Vegetarianism during pregnancy

If you belong to the category of vegetarians who do not eat not only, but also all animal products (for example, eggs), then you and especially your baby do not receive a huge amount of vital vitamins, minerals and amino acids. In addition, the calorie content of your diet is minimized, which is not the norm for the period of pregnancy. Therefore, vegetarians are still recommended, at least for the duration of pregnancy, to reconsider their views on their eating behavior, and thereby significantly reduce the likelihood of having an unhealthy baby.