Healthy food for pregnant women. Eating a healthy diet during pregnancy

03.09.2019

Proper nutrition of a woman in the early days of pregnancy largely determines how healthy her baby is born. The expectant mother should remember that the formation of the most important organ systems of the child occurs continuously and begins at the very early stages. It is important not to miss the moment and provide the small body in time with all the necessary building materials, which are nutrients from food.

The entire period of pregnancy is divided into, at each of which significant changes occur in the development of the child. In the first days and weeks of pregnancy, the foundations of all vital organs and tissues of the fetus are laid. With an unbalanced, inadequate nutrition of the mother, the child does not receive the required amount of nutrients, which can lead to various pathologies in its development. The nutrition of a pregnant woman during this period should be as balanced as possible, including a variety of foods and a sufficient amount of liquid.

A woman's diet in the first nine weeks of pregnancy should include only healthy foods that meet the following requirements:

Sufficient in composition... (contain in sufficient quantities all the essential nutrients - proteins, fats, carbohydrates, proteins, vitamins, mineral salts, water).
Be weighed(various components must be contained in food in the correct proportions, excluding both their deficiency and excess).
Be varied.

Basic nutritional rules:

Eat small meals 5 to 6 times a day.
Chew food thoroughly.
Give preference to healthy and wholesome food (vegetables, fruits, cereals, vegetable oil, dairy products).
Give up smoked meats, canned food, carbonated drinks, foods containing trans fats, carcinogens and alcohol; from various kinds of fast foods
Nutrition in the first trimester of pregnancy should be combined with a complete rejection of coffee (increases blood pressure, increasing the risk of miscarriage) and hot spices (mustard, pepper, vinegar).
Include in your diet only healthy foods that are steamed, boiled, stewed or baked in the oven.
The last meal should be no later than 3 hours before bedtime.
Drink 1.5 to 2 liters of clean, non-carbonated water per day.

Nutrition in the early days of pregnancy

In the first days of pregnancy, the fetus is extremely vulnerable and susceptible to the negative influence of various factors, including harmful substances that enter the woman's body with food. To reduce the risk and prevent pathologies in the unborn child, it is recommended to include foods rich in all vitamins and microelements in the diet of a pregnant woman. They are of great importance for the smooth functioning of the body, although they circulate in it in very small quantities. The need for minerals and trace elements should be replenished through adequate nutrition in the early days of pregnancy. It can be different (from large volumes to microscopic). Certain minerals have important functions in the formation of the skeleton, such as calcium, an essential constituent of bone tissue. Other trace elements are essential for the synthesis of hormones and enzymes and thus play an important role in numerous biochemical processes in the body.

Be sure to include in your weekly diet:

sources of calcium - cheese, yogurt, nuts, milk, milk chocolate, egg yolk, fish and seafood, vegetables;
phosphorus sources are cheese, kidneys, nuts, grains, pods, eggs, milk, meat, fish and seafood.
Nutrition in the early days of pregnancy should be rich enough in iron. This element is found in meat, liver, egg yolk, seafood, chocolate, pods, beets, potatoes, nuts, spinach, Swiss chard (beetroot).
Sources of iodine are fish, seafood, iodized salt (sea salt), vegetables from iodine-rich areas, milk, eggs.
The main source of sodium is table salt (sodium chloride), which is found in latent form in cheeses, canned food, meat, fish, bread, eggs and vegetables.
High-grade sources of potassium are meat, fish, grains, legumes, fruits and vegetables.

Possible nutritional problems in the first weeks of pregnancy

In the first nine weeks of pregnancy, circulatory disorders, changes in hormonal levels and emotional factors are the reasons for many women. Almost half of all expectant mothers suffer from morning sickness and vomiting. Vomiting attacks occur not only in the morning, but throughout the day. In some women, at the same time, constipation and heartburn are systematically observed. To, you need to drink more, but do not abuse the liquid while eating. The optimal amount of liquid per day is from 1.5 to 2 liters. Nutrition in the first weeks of pregnancy should include foods with a high content of ballast substances - fruits, vegetables, cereals, which is a good prevention of constipation. It is also important to move more, do gymnastics regularly.

Cobalt, iodine, vitamins of groups B and C significantly reduce the severity of toxicosis in pregnant women. These and other vitamins, as well as trace elements, contribute to the correct formation of the fetus and its successful development.

Vitamins are required by the body in small quantities, but it is impossible to do without them, since the healthy development of the body of the mother and fetus, the maintenance of all vital functions depends on these elements. If in nutrition in the first weeks of pregnancy lack of vitamins, then there are phenomena of vitamin deficiency, which can be eliminated by including in the diet foods containing vitamins in sufficient quantities.

Retinol (vitamin A) is found in the following foods - liver and offal, meat, milk and butter, egg yolk, potatoes, pumpkin, sweet potatoes, green leafy vegetables.
Thiamin (vitamin B1) - whole grains, wholemeal flour, yeast, pork and beef, milk, legumes, vegetables.
Riboflavin (vitamin B2) - liver, kidney, milk, cheese, egg white, yeast, nuts, whole grains, leafy vegetables.
Foods must contain niacin (vitamin B3 or PP). Red meat, poultry, fish, yeast, milk and dairy products, cheese, legumes, whole grains, wholemeal flour, bran, bran bread contain large amounts of this vitamin.
Pyridoxine (vitamin B6) - meat, liver, poultry, fish, milk, leguminous fruits, soy, grain and bran bread, nuts, fruits.
Folic acid - liver, legumes, soy, nuts, fresh fruits, green leafy vegetables.
Cobalamin (vitamin B12) - liver, meat, milk and dairy products, eggs.
Ascorbic acid (vitamin C) should be part of the food nutrition in the first weeks of pregnancy... This vitamin is rich in strawberries, kiwi, black currants, rose hips, grapefruits, peppers, cabbage (white, cauliflower, broccoli), green onions, tomatoes, spinach.
Calciferol (vitamin D) - lamb and poultry liver, cod liver, fish, meat, milk, butter, cheese, eggs.
Tocopherol (vitamin E) - eggs, vegetable seed oils, vegetables, pods, nuts.
Phylloquinone (vitamin K) - vegetables, liver.

During pregnancy, a woman should be especially attentive to her diet, because vitamins that are absorbed by the body contribute to the full development of the fetus.

Very often women, thinking over their diet, use the well-known method of making a menu - nutrition during pregnancy by week. table such a diet contains all the important data on the diet of the required foods.

The creation of a table clearly simplifies the process of distributing products and adhering to the desired diet. You need to understand that nutrition should be balanced, saturated with a full range of nutrients, which will enable the body to receive the necessary energy boost.

It is important to plan the most balanced meals containing those components that will be most beneficial for the mother and her unborn child. Before planning your diet, you should be aware of the universal binding rules:

fractional five meals a day;
exclude fried foods and smoked foods from the menu;
avoid overeating;
eat fruit or dairy products before going to bed;
include stewed vegetables, steamed dishes in the diet.

Girls should be careful about the use of foods, because they can both give the child maximum vitamins and harm him with harmful substances or allergens contained in them.

Therefore, before thinking over nutrition during pregnancy by week in the form of a table, you need to understand the features of eating in the first, second and third trimesters... After familiarization, you can start planning a harmless diet for the gestation period.

During pregnancy, you need to exclude fried and smoked foods, and eat fruits, vegetables (stewed or steamed), dairy products

Nutrition during pregnancy by week. table

Weeks	Development features	The diet
1-3 weeks	At the first stages, the baby's health begins to form. Gynecologists say that a sufficient amount of folic acid is of great importance.	Folic acid is found in a variety of foods, such as salads, herbs, and grains. You also need to eat vegetables, yellow fruits.
3-4 weeks	The development of the placenta, the natural membrane, is observed. For development, you should use products with a lot of minerals, in particular calcium.	Vegetables, dairy products, broccoli, and fruit juices contain a lot of calcium. To get manganese, women need to include pork, eggs, oatmeal and bananas on the menu.
5 week	Manifestation of morning toxicosis.	The menu should be changed: replace meat with beans, eat more nuts, as well as apricots, carrots.
6 week	Have strengthening of toxicosis.	In the morning, it is better to eat crackers or crackers. Increase the amount of liquid (at least 8 glasses).
7-10 weeks	There is a violation of the intestines. Toxicosis.	Exclude carbonated drinks, include kefir, prunes in the menu. Eat foods with fiber - brown rice, whole grain cereals.
11-12 weeks	End of the first trimester.	During this period, you should listen to the needs of your body and eat the food you want, because it is she who needs the future baby.
13-16 weeks	The beginning of the second semester.	Increase protein food and daily caloric intake of no more than 3000 kcal.
16-24 weeks	The baby's hearing and vision develops.	Eating food with beta-carotene (vitamin A). It is better to include cabbage and carrots in the menu.
24-28 weeks	The growth of the uterus, the appearance of heartburn.	Pregnant women should eat fractionally, exclude soda and caffeinated drinks. You need to eat in small portions.
29-34 weeks	Growth and strengthening of bones.	For better growth of the skeletal system, as well as proper brain function, the baby needs a lot of calcium and iron. The menu for this period should include - nuts, fish (must be fatty), meat.
35-40 weeks	Preparing for childbirth.	For a successful childbirth, you need to supply the body with the necessary energy, for this you need carbohydrates. Porridge is the basis of the menu.

Meals during pregnancy should be fractional, five times a day.

Nutrition during pregnancy by week (Table) will help you make the best diet, contributing to the correct development and to prepare the body of the expectant mother for the stresses during childbirth and the first time after them.

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 a 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 become 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 fluid can cause 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 the day with a hearty breakfast (a dairy dish, some whole grain bread or muesli, and fresh fruit).
Have a real lunch for yourself (if you can't afford it, have a sandwich with fresh vegetables and fruits, or a salad with soy or corn oil, yogurt, and some kind of fruit).
Eat light dinner (the fourth meal should be a dietary meal: 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 practicing simple hygiene practices, you can protect yourself from food poisoning. In addition to general advice to store food in the refrigerator, wash vegetables and fruits, and not eat undercooked or undercooked food, raw eggs, or expired products, there are some other important and not too obvious recommendations.

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

This article will teach you how to eat throughout your pregnancy. You will also learn what foods should be excluded from your diet.

Pregnancy is the most wonderful time in the life of every woman. During this period, the fair sex is surrounded by care, attention and love. Both the woman herself and the people around her are waiting with great joy for the birth of a new person. But in order for the baby to be born healthy, the mother must constantly monitor her diet.

After all, if her body does not receive the required amount of vitamins and microelements, then not only she, but also her baby will suffer. Balanced and proper nutrition will help to endure pregnancy without unnecessary stress, and will also have a positive effect on the development of the baby.

First trimester meals

In the first three months of pregnancy, all the internal organs and systems of the baby's body are laid, therefore it is very important that both he and the mother receive the right amount of nutrients. But in no case listen to grandmas and do not start eating for two. So, you simply overload the gastrointestinal tract, and thereby add unnecessary problems to yourself.

Eat only when you feel like it and as freshly prepared as possible. If you do not want to harm your future son or daughter, then, in general, give up chips, crackers, sweets, soda, fast food, convenience foods, smoked, peppercorns and salty foods.

Nutrition rules:

The number of meals. It will be better if you eat 5-6 times a day, in small portions. In order for the body to rest at night, spend the last meal at least two hours before bedtime.
Food processing. It's best if you try to keep your fried foods to a minimum. Steam or bake in the oven
Liquid. For normal functioning of internal organs, a pregnant woman needs to drink 1.5-2 liters of clean water per day. If the body swells a lot, then it is better to consult a doctor and he will help you figure out if you can drink so much liquid
Vitamins. From the first days of pregnancy, train yourself to eat as many fruits and vegetables as possible. The fiber that is in their composition will help cleanse the body, and the nutrients will maintain its tone

Nutrition in the second trimester

In the second trimester, the child develops even more intensively than in the first, so his body begins to require even more nutrients. In addition, the mother herself needs more vitamins, because the placenta in which the baby is located takes a lot of microelements from the body. And if a woman does not replenish them in the required amount, then it is likely that hypovitaminosis will begin and hemoglobin will decrease.

Nutrition for a pregnant woman in the second trimester:

Try to eat steamed fish at least every other day. Make seasonal salads with fresh or baked vegetables for a change.
Be sure to take vitamin complexes and folic acid
Buy exclusively low-fat cottage cheese, milk and kefir
Replace regular bread with a product made from wholemeal flour
Do not eat more than 10-15 grams of salt per day
Get involved in preventing anemia. To do this, include in your diets a variety of nuts and buckwheat.
If you want your placenta to always be normal, do not forget to drink rosehip broth.

Third trimester meals

In the seventh month of pregnancy, a woman's body changes dramatically. It gets bigger and more awkward. But unfortunately, not only the appearance is changing, but the whole organism as a whole. Due to the fact that the uterus by this time increases quite strongly in size, it begins to squeeze the internal organs.

Against the background of these changes, the stomach, kidneys and urinary tract begin to malfunction, and some women experience severe heartburn. Some food restrictions will help to avoid these problems.

Recommendations:

Reducing the amount of fluid you drink
We eat large quantities of vegetable soups and milk porridge
We cook food exclusively with vegetable oils
We start taking iodine-containing drugs
Once a week we arrange a fasting day for ourselves
At the end of the eighth month, we begin to gradually reduce the consumption of sugar and honey

Eating late in pregnancy

In the later stages, the body is very depleted, so the nutrition of a pregnant woman should be properly balanced. It should contain as many different, high-quality and healthy food as possible. Therefore, eat even those foods that were not very often present in your diet before.

Most women put on extra pounds by the end of pregnancy. This upsets them very much, and they begin to limit themselves in food. But it is strictly forbidden to go on a diet for weight loss while carrying a child. Diet is stressful for the body, and during pregnancy, its negative effect can increase several times. Therefore, it is better to wait until the baby is born and only then start to engage in your figure.

Tips to help you eat healthy later in life:
To reduce swelling, drink rosehip broth or diluted beet juice
Increase your fat intake
Try to chew your food thoroughly
Eat as much cottage cheese as possible
Eliminate brewed coffee and strong tea from your diet

How much should a pregnant woman eat?

Many women think that they should eat a little more than usual during the period of gestation. Of course, if your body requires more food, then you can eat, for example, a large promotion. But forcing yourself to forcefully eat something is not worth it. This can provoke a sharp jump in weight, which can even lead to a miscarriage.
Therefore, it will be better if you eat the same way as before pregnancy. Try to make your diet so that the body receives all the vitamins and minerals it needs per day. Eat a variety of foods: soups, cereals, salads, casseroles
If you leave the house, bring some fruit with you. You can always have a snack with them and this will not affect the total number of daily calories. In general, it is believed that during the period of carrying a baby, the total number of calories can increase by a maximum of 300-400 units.

The correct diet during pregnancy

We all know that proper nutrition of a pregnant woman is a guarantee that she will give birth to a healthy and beautiful baby. It also helps to heal the body of the expectant mother, cleanse it of toxins and toxins, and normalize the work of internal organs.

But even if you decide that you will eat exceptionally healthy foods, and at some point you wanted a not quite healthy pastry or sausage, then buy and eat it. After all, if you think about the forbidden treat all the time, then you are unlikely to be able to eat right. Moreover, a small piece of cake or one fried cutlet will definitely not be able to harm you.

Foods that should be in the diet of a pregnant woman:

Fresh vegetables and fruits
Lean meat, fresh fish and liver
Cottage cheese, yogurt and kefir
Compotes, fruit drinks, juices and herbal decoctions
Buckwheat and oat groats

Vitamins and minerals during pregnancy

An insufficient amount of useful microelements in the body of the expectant mother damages the health of both the mother and the person who is still born. If a woman uses vitamins in very small quantities, then there is a possibility that the child will develop some kind of pathology. Sources of nutrients are fresh vegetables and fruits. If you eat them regularly, then there should not be any special health problems.

If your pregnancy takes place in the winter, then help the body with pharmacy vitamin complexes. Just in no case choose the drug yourself. Only a specialist can do this correctly. Therefore, it will be better if the drug itself and the dosage are chosen by the doctor who is leading your pregnancy.

How to understand that a pregnant woman is eating incorrectly?

Some women during the period of carrying a child allow themselves to relax and begin to eat everything. They eat less-than-healthy foods like buns, candy and chops. Of course, if these foods are eaten in small quantities, then the body will not suffer much, but if eating spicy, smoked and fried foods is excluded, then health problems will definitely appear.

And the worst thing is that not only mom, but also her baby will feel bad. Therefore, it would be better for a pregnant woman's nutrition to be balanced and fortified.

Signs that indicate that you are eating the wrong way:

Due to the fact that the body receives little useful energy, a woman constantly feels hunger
The diet is dominated by one component, for example, protein
Constant heaviness in the stomach
Eating fast food, semi-finished products and products of questionable quality

What can be the danger of malnutrition?

Not quite proper nutrition clogs our body with slags and toxins. Because of this, all internal organs and systems suffer. And, although at first a pregnant woman may, in general, not feel any pathological changes, over time, illnesses will even make themselves felt.

At first, these may be very mild symptoms, such as shortness of breath, headache, or heaviness in the stomach. But if you do not correct your diet, then very soon even more terrible diseases can begin to develop.

Problems that provoke an unhealthy diet of a pregnant woman:
Late toxicosis
Premature birth
Lack of iron and protein
Poor blood coagulation
Birth of a child with pathologies
Placental abruption

Always remember that pregnancy is not a disease and in no case should you eat exclusively dietary foods. Of course, you may have to give up some of your favorite foods, but you can return to your usual diet some time after the birth of your baby.

In the meantime, the baby is under your heart, adhere to the following rules.:
Drink water 20 minutes before meals and at least 1.5 hours after
Try to buy natural, non-chemically processed vegetables and fruits
Make a diet so that there are more fresh foods than boiled ones
Replace sugar with honey
Don't eat sour and sweet fruits at the same time

Anastasia: And I could not calmly go through the whole pregnancy near McDonald's. Sometimes I could not stand it and bought a hamburger. Then, of course, my conscience began to torment me, and I began to eat salads and drink kefir. Over time, gluttony left me, but stomach problems began. I had to run to the doctors. After that, I forbade myself, in general, to think about junk food.

Mila: I always liked vegetables, fruits, curds. So when I got pregnant I didn't have to rebuild too much. I didn't want to eat much more, except that sometimes I bought myself marshmallows. Here I could eat it endlessly. But everything went well, I did not get acquainted with puffiness or toxicosis.

Video: How to eat properly during pregnancy?

There are a lot of myths and signs associated with pregnancy. Very often they bring a lot of inconvenience to pregnant women themselves, complicating their life. Many myths are associated with the nutrition of pregnant women. You can often hear advice to eat for two, or, conversely, go on a diet so that the baby does not grow too large. Many misconceptions are associated with the use of certain products, such as chocolate or sweets.

In order not to worry about her nutrition and thereby not create unnecessary stress on her body, every woman should learn how to eat right at this time even before pregnancy. In fact, there is nothing difficult in planning a diet for a pregnant woman, you just need to try to give the child everything he needs and not give too much. And how to do this, we will try to figure it out.

Proper nutrition by trimester

Each trimester of pregnancy has its own characteristics. In the first trimester, nausea dominates our diet. Lucky women, whom this fate will not befall, can rejoice at the onset of pregnancy. The rest have to keep food intake to a minimum, try to eat little by little, the lightest possible meals without a pronounced smell. It is better during this period to give preference to cereals, fruits, vegetables, you need to eat a little meat and drink enough liquid to avoid dehydration.

In the second trimester, nausea passes and another invisible enemy awaits the woman - increased. During this period, it is very important to provide yourself with adequate nutrition without overeating. As the baby begins to grow actively, he needs more and more vitamins and nutrients. A woman should eat more meat, vegetables and fruits during this period. It is important to eat foods rich in iron, such as liver, buckwheat, apples, tomatoes.

The further the pregnancy develops, the higher the likelihood of edema, therefore it is necessary to strictly limit the intake of salt. A grown tummy in the third trimester often provokes the onset of heartburn. During this period, it is important to eat a little and give preference to foods with an alkaline reaction, such as cottage cheese, soft-boiled eggs, boiled meat, fish, poultry, steam omelets, and dried white bread.

Another nutritional problem for pregnant women is constipation.... To avoid them, it is important to eat dairy products, steamed dried fruits, raw vegetable salads (if there is no heartburn), boiled cabbage and beets. It is very important that the amount of food received is sufficient. Eat more low-calorie fiber-rich meals.

How much liquid should you drink during pregnancy?

Fluids during pregnancy are also legendary. Someone advises to drink, someone on the contrary - to limit fluid intake, so as not to provoke the appearance. Modern medicine says - you need to drink, but in moderation. A pregnant woman should drink at least 2 liters of fluid a day. It is water that helps to remove toxins from the body and prevents kidney stones from forming.

You need to drink a little, a few sips, and choose the right drinks. It is clear that sweet multi-colored soda should be excluded from the diet. It is best to drink plain water. If you want something more tasty, you can choose a juice, but it should be diluted with water 1: 1 and the juice should be natural and not very sweet.

There are many questions regarding the use of caffeinated beverages during pregnancy. It is better to refuse black coffee during pregnancy, but if a woman is used to it, it is better to do it gradually or drink no more than 1-2 cups per day, gradually reducing its strength. Tea, both black and green, can be consumed within reasonable limits, a cup or two a day will not hurt. But this does not mean that you can drink two cups of each drink - you can drink up to two cups of caffeinated drinks per day.

Often the usual teas are advised to be replaced with herbal ones. This is not worth doing. Reason - many herbs are abortive and the woman may not be aware of this. For example, the beloved hibiscus, which we know as carcade, is just such a plant.

Do I need to eat for two?

Very often, pregnant women are advised to eat for two. Of course, this does not mean that you need to immediately pounce on food, doubling the portion. Really, the need for energy in a pregnant woman increases, but not twice at once, but gradually. Therefore, it is not at all necessary to increase the portion size, you just need to monitor the quality of the food.

It is believed that a pregnant woman should consume an average of 2.5 thousand kcal per day. But this is an average figure, someone needs a little more, and someone less. That's why it is important to focus on the development of the baby and the well-being of the mother, as well as control weight gain. You also need to keep track of what you eat. All essential nutrients such as fats and carbohydrates should be sufficient in the food. And in the second half of pregnancy, more proteins will be needed, but the consumption of carbohydrates will have to be reduced... This is especially true for sweets and flour.

If there is a constant desire to chew something, it is better to go for a walk or chew vegetables. Many girls during pregnancy allow themselves to overeat, believing that this baby wants to eat. Then it translates into a long and difficult weight loss.

Is there a need to take pharmacy vitamins?

Very often in the literature you can find recommendations to take vitamins during pregnancy. In most cases, this literature is either frankly outdated or released by the vitamin manufacturers themselves. Today there are several points of view on taking vitamins. One of the most recent and supported points of view in the world is that it is necessary to take only folic acid and only at the planning stage and in the first trimester.

What about the rest of the vitamins? They are often recommended for use in the second and third trimesters. But in fact, if a woman was able to become pregnant and bring the pregnancy to half, she most likely does not have a pronounced vitamin deficiency. If a woman can buy herself an expensive vitamin complex for pregnant women, then she, most likely, can also afford to eat normally. In any case, good nutrition is much healthier than taking a synthetic vitamin.

There is another problem associated with taking vitamins - their overdose is extremely dangerous.... For example, an overdose during pregnancy can lead to impaired fetal heart formation. An excess of some vitamins is excreted from the body without harm to it, but at the same time, the load on the excretory system increases. There is only one conclusion - with vitamin deficiency, which cannot be cured by proper nutrition, taking vitamins is needed, but only on the recommendation and under the supervision of doctors. These must be vitamins for pregnant women, which contain vitamin D and trace elements. Self-administration of vitamins "just in case" is contraindicated.

What are the dangers of food during pregnancy

Overeating during pregnancy is very dangerous, especially in the second half. At this time, the woman's liver carries an increased load, and overeating increases it even more. The body can react to this with all the signs of intoxication. Therefore, overeating can lead to weakness and vomiting. Vomiting often causes cramps in the stomach and other organs, which can lead to premature birth.

It is very important to exclude too salty foods from the diet. An abundance of salt provokes venous congestion and the appearance of edema. And this is very dangerous, especially in the second half of pregnancy. Also, do not pounce on any exotic. This can provoke an upset gastrointestinal tract or allergic reactions. The earliest vegetables and fruits are also not the best choice for a pregnant woman - they can contain a lot of harmful chemicals from fertilizers and plant processing products.

It is important to avoid any strong allergens during pregnancy. This does not mean that they need to be completely eliminated, just do not abuse them - one or two chocolates will not do harm, but five or six can provoke an allergic reaction or cause an allergy in a baby after birth.

Eating during pregnancy is better for feeling hungry, and not on a schedule, as over time, the need for nutrients may change, and the old schedule will become irrelevant. It is better to limit the consumption of food after 19.00, you can drink kefir or yogurt, eat something non-nutritive and light.

It is important to eat slowly, slowly, chewing food well. It is very important to sit comfortably. Often the tummy supports the stomach and interferes with normal food intake, so you can eat in any position - if only it is convenient. As soon as the feeling of hunger is gone, the meal must be stopped.

It is better to give preference to simple products that our great-great-grandmothers ate. Cooking also needs to be simple - boil, steam, bake. You should not eat complex salads with a bunch of exotic ingredients, sushi, fruits from distant countries, and everything that our body has learned to digest relatively recently.

And the last rule - if you can't, but you really want to, then quite a bit you can. Remember - pregnant women should not worry and feel unhappy if you are sure that a candy, cake, strawberry, etc. make you happy - allow yourself just a little. Remember - not for you.