Nutrition table for pregnant women. Menu for pregnant women for every day, for a week, by trimester
A balanced diet during pregnancy is very important for a woman. Because everything that she receives during meals - calcium, protein, iron, fats, many other essential nutrients is needed for the fetus to develop and grow properly. That is why special attention must be paid to nutrition and obtaining useful substances during pregnancy. Nutrition is equally important when planning pregnancy.
Plant based diet alcoholic drinks calcium
Nutrition Dieting Nutrition
Vegetable puree During lactation Prevention
Previously, it was considered natural that, if necessary, the baby himself would take what he needed for development. But recently they found out that if a woman eats incorrectly, irregularly, then her body turns on the self-preservation mechanism and the fetus is deprived of many nutrients. Therefore, proper nutrition during pregnancy is a necessary measure.
What to focus on?
The main problems of pregnancy are toxicosis, constipation, intestinal upset, and heartburn.
There should be a varied diet
- In order to cope with toxicosis and heartburn, eating according to the “pieces” principle is suitable, this means that you need to eat often, but little by little. Try to drink more pure water (not carbonated). Add fiber-rich foods, grains, bananas, cereals, bran, rice, etc. to your diet.
- When intestinal function becomes difficult, this is usually explained by the fact that the uterus enlarges and begins to put pressure on the rectum. Therefore, during pregnancy, the intestines may not always function as usual. With such problems, you need to properly balance your diet. This can be done with the help of products that contain dietary fiber - cereals, wholemeal bread, fruits, berries, vegetables.
Nutrition in the early stages of pregnancy should not consist of dense and liquid foods - the first and second cannot be taken at once, drink between meals (milk, compote, soups). Proper nutrition during pregnancy will help avoid problems.
In the 2nd trimester of pregnancy, it is worth adding a dairy-vegetable diet to your diet. Meat and fish should be in the diet no more than four to five days a week. It is better to bake them and eat them, adding vegetables and herbs. Vegetables, fruits, berries - it is preferable to take all this raw.
More fish and vegetables
And already in the last trimester, when the liver and kidneys begin to work with a vengeance, choose a diet that is based on light vegetarian soups and salads.
What to exclude from the diet?
As you know, seafood is an excellent source of proteins and other healthy fatty acids. They have a wonderful effect on the development of the baby's brain.
The fish should be well fried and cleaned. You should not eat raw fish, shellfish, or oysters during pregnancy. It may contain pathogenic and pathogenic microorganisms.
You should not eat poorly cooked meat, poultry, or eggs. During pregnancy, the body is susceptible to bacterial food poisoning. Avoid:
- canned foods;
- pates;
- unpasteurized products, juices, milk;
- raw eggs;
- caffeine (blood circulation is impaired, nutrients are poorly absorbed);
- tea, chocolate;
- sausages, sausage products;
- smoked products;
- fried, fatty foods;
- alcohol.
It is prohibited to consume alcoholic beverages
Necessary substances during pregnancy.
Name of vitamins and elements | The nutritional value | Required quantity, which products contain it |
Biotin | It is involved in the metabolism of proteins, fats, and carbohydrates. Helps generate energy in cells. | Experts recommend at least 30 - 35 mcg per day in the first weeks of pregnancy. At the same time, you need to eat eggs, dairy products, legumes, beef, whole grain cereals. |
Calcium | Promotes development and mineralization of bones. Provides blood clotting and muscle contraction. Calcium promotes the formation of strong, healthy teeth. | The recommended dosage is from 1000 to 1300 mg per day. It is found in products such as milk, cheese, yoghurt, cabbage, beans, salmon, and orange juice. |
Carbohydrates | They provide the body with energy, its slow and rapid release. Energy for the brain, muscle tissue. | At least 175 g per day is recommended. Found in foods such as whole grain cereals, beans, vegetables, potatoes, and pasta. |
Copper | Helps with the development of the cardiovascular, musculoskeletal, and nervous systems. It also helps form connective tissue, red blood cells, and promotes the transport of iron and oxygen into the blood. | The recommended dose is 1 mg per day. It can also be included in your diet when planning pregnancy. These foods contain whole grains, nuts, seeds, liver, kidneys. Also found in chicken, fish, and raisins. |
Phosphorus | Maintains acid-base balance. Helps in the growth and strengthening of bone tissue. | The required rate is 700 mg per day. You need to eat fish, poultry, dairy products, nuts, seeds, and whole grains. |
Vitamin A | Normalizes the growth and development of the baby. Participates in the development of the organs of vision, growth and tissue regeneration. Protects against infectious diseases. | Per day – 770 mcg. Found in liver, dairy products, orange vegetables (peaches, apricots, zucchini, melons, etc.). The vitamin must be consumed in small doses |
Cellulose | Insoluble fiber - removes toxins from the body, prevents constipation, reduces the risk of colon cancer. Soluble – regulates the absorption of sugar, minimizes the development of heart disease. | It is necessary to take from 28 to 30 grams per day with food. Insoluble – oatmeal, corn, bran, cauliflower. Instant – dry beans, peas, barley, carrots, apples, oranges. |
Folic Acid (Vitamin B9) | Reduces the risk of congenital malformations. Normalizes the nervous system. Helps in the synthesis of DNA, RNA, and cell division. | The recommended intake is at least 500 to 600 mcg per day. Found in liver, nuts, dark green vegetables (spinach, asparagus), oatmeal, and grain bread. |
Iron | Eliminates fatigue, normalizes psychomotor and mental development. Strengthens the immune system of pregnant women and children. | Add at least 29 mg to your diet in the 2nd trimester. Such products include eggs, meat, liver, cereals, legumes, and fish. |
Chlorides | Redistribution of fluid in the body, goes into the gastric juice, and participates in digestion. | You need 2.3 grams of chlorides per day. Found in salted meat, margarine, nuts, butter, salt. |
Get your daily calcium intake
At the very beginning, in the first trimester of pregnancy, there is no need to suddenly change your usual diet to what is necessary. So basically eat what you want. But gradually add healthy foods to your diet that contain what is necessary for the child’s development.
You shouldn’t torture yourself and force yourself to eat what you don’t want. Consult your gynecologist and together create an approximate diet so that it is tasty and healthy.
Approximate nutrition during pregnancy by week.
Days | Schedule | Required Products |
1 day | Breakfast | It is better to start the morning with porridge - it can be milk rice, you can add cottage cheese, coffee or something with milk if you wish. Sandwich with wheat bread. |
Lunch | A little later you can make a salad from fresh seaweed. Add one boiled egg or eat it separately. | |
Dinner | First, make a salad of fresh beets, you can add walnuts to taste. For the second course, prepare a light soup, cabbage soup. Sour cream is suitable for dressing. You can wash it down with dried fruit compote. | |
Afternoon snack | Fresh fruit, yogurt. | |
Dinner | Boil the fish, add green beans. Tea with dessert. | |
For the night | Drink a glass of kefir. | |
Day 2 | Breakfast | Start your day with cottage cheese soufflé. A few pieces of cheese, tea with milk (very good for pregnant women). |
Lunch | A little later, eat fruit and yogurt. You can add a piece of bread. | |
Dinner | Make a fresh salad, season it with vegetable, olive or flaxseed oil. Light borscht is suitable for the second course, and sour cream for dressing. Or you can stew the liver in sour cream sauce and add mashed potatoes. Make compote or jelly from dried fruits. | |
Afternoon snack | Biscuits and peach juice are perfect. | |
Dinner | Make steamed cutlets (lightly fry if you want), fresh cauliflower. And tea with dessert. | |
For the night | Drink a glass of kefir or bio-yogurt. | |
Day 3 | Breakfast | Again, start the day with milk porridge, but you can prepare another one (buckwheat). A sandwich with boiled meat goes well with tea. Use wheat or rye bread. |
Lunch | You can dilute your diet during pregnancy with bio-yogurt and bread. | |
Dinner | Fresh salad with cabbage, season it with vegetable or other oil. Light soup with sour cream. Or cook fish cutlets (baked), stew beets. Juice or compote from dried fruits. | |
Afternoon snack | Again, fresh fruit and compote or prune decoction. | |
Dinner | A casserole and sweet tea are perfect. | |
For the night | A glass of kefir. | |
4 day | Breakfast | Porridge with milk, adding butter. You can boil the egg or fry it. A piece of cheese, bread, tea or cocoa with milk. |
Lunch | Light dairy desserts, kefir, yogurt. | |
Dinner | You can have a vinaigrette for lunch. Boil chicken broth, add noodles and stewed carrots. Fruit compote or jelly. | |
Afternoon snack | Make yourself cottage cheese with sour cream, add fruits and tea. | |
Dinner | Boil or fry the fish, garnish with mashed potatoes, fresh beet salad, you can add prunes or walnuts. Tea with dessert. | |
For the night | A glass of kefir, yogurt, fermented baked milk or yogurt. | |
5 day | Breakfast | Do the fifth day. In the morning, make a salad, grate raw beets, carrots and mix everything with olive oil. Tea or something. |
Lunch | Prepare oatmeal with honey. Add almonds, cinnamon. | |
Dinner | Chicken broth with eggs and herbs will be enough. Fresh fruits. Compote. | |
Afternoon snack | Make yourself a sandwich from bran bread. Boil the chicken and add lettuce leaves. | |
Dinner | Boiled vegetables, salads. Tea with light dessert. | |
For the night | A glass of kefir with black currants. | |
Day 6 | Breakfast | Beat the cottage cheese, add fruits to taste (peaches, apples, kiwi). This type of nutrition is especially useful in the early stages of pregnancy. |
Lunch | Make a casserole of fresh cabbage and apples. Juice or jelly. | |
Dinner | Prepare a salad from fresh vegetables. Bake the fish with tomatoes, add cucumbers and lettuce. | |
Afternoon snack | Eat vinaigrette and fruit. | |
Dinner | Prepare a steamed beef cutlet. Light fruit salad. Tea with sugar. | |
For the night | Muesli or kefir. | |
Day 7 | Breakfast | Omelette with milk, rye bread and cheese. |
Lunch | Salad of apples, pears and pomegranate seeds with yogurt. | |
Dinner | Baked meat with capers, olives and cabbage salad. | |
Afternoon snack | Fresh fruits vegetables. | |
Dinner | Pumpkin stuffed with vegetables, rice and cheese. | |
For the night | Kefir with raspberries. |
: Borovikova Olga
gynecologist, ultrasound doctor, geneticist
Nutrition during pregnancy is one of the most important conditions for the full development of the fetus, a favorable course of pregnancy and its outcome. Normal conception, the pregnancy process and feeding a child are natural physiological processes that often do not require medical intervention. The only thing that expectant mothers should understand is that the life and health of their unborn child will depend on how they eat for 9 months. Some simply do not realize this, which is why serious problems arise with the development of the fetus in the future. Moreover, improper and unbalanced nutrition of the expectant mother during pregnancy will affect the baby’s well-being for many years.
There are too many temptations in the modern world, but sometimes you should forget about your desires and focus completely on your child. To alleviate nutritional problems in the first months of pregnancy, doctors can prescribe special products, for example, protein vitamin-mineral complexes, which are able to supply the body with all the necessary substances.
1st trimester - features and eccentricities of pregnant women
Relatives can help you follow a pregnant woman’s diet. The 1st trimester is one of the most important periods in the formation of the fetus. It is during the first months of pregnancy that you will have to completely abandon all bad habits. In fact, this should have been done several months before conception, even while planning the pregnancy.
When it comes to food, suddenly changing habits and switching to completely healthy foods can be stressful for the body, and this is completely unnecessary. For example, do you like to eat fried potatoes and can’t imagine your life without them? Great, eat healthy. Such eccentricities are fully supported. In any case, if a pregnant woman wants something unusual, then she should definitely be given it. Little whims in food are permissible, because the body is being rebuilt in connection with pregnancy - this concerns the fact that a child needs a huge amount of useful minerals and vitamins. There may be a shortage of them, so a woman’s body signals with such “wants” that there is a lack of some substances. As you can see, the diet for pregnant women is quite simple in the first months. Many don't even change their habits.
What do we eat?
The pregnant woman's menu is quite an unpredictable thing. Of course, everything is selected individually, but there are some general patterns for all expectant mothers.
It is very important to listen to even the slightest eccentricities in food, because the desires of pregnant women sometimes speak volumes. For example, if you want seaweed, then there is an acute lack of iodine in the body. Increased interest in dairy products (milk, cheese, cottage cheese and others) is a sign of insufficiently high calcium levels. It is necessary for the full development of the fetus, so its deficiency must be eliminated without delay. A lack of vitamin C, for example, is evidenced by a craving for fresh vegetables and fruits, potatoes and pickles. During this period, many people want to eat nuts, fish and green peas - such food preferences are a clear sign of a lack of vitamin B1 in the body. Fruits, as well as orange and red vegetables, are an excellent source of vitamin A (i.e. carotene). The good news for banana lovers is that they are rich in vitamin B6 and much-needed potassium.
A proper diet for pregnant women should in no case exclude the consumption of meat. Situations are often observed when such a useful product is abandoned due to toxicosis. This phenomenon worries women during the first few months of pregnancy. In any case, it will pass quickly enough, and the use of such products will not cause any trouble at all.
The first half is the correct ratio of useful micro- and macroelements
In the first few months of pregnancy, the internal organs of the unborn baby begin to form, which is why it is so important to follow expert advice regarding nutrition. Firstly, it is preferable to eat 4 times a day, and this should be done in such a way that about 30% of the total energy value of the daily diet is eaten for breakfast.
Then it is followed by a second breakfast - this is another 15%, lunch takes 40%, dinner only 10%. But at 9 pm you can drink a glass of kefir - this will be the remaining 5%.
Such proportions should be calculated for a diet with an energy value of 2400 or up to 2700 kcal. In order to avoid possible problems in the future, you need to properly plan your meals during pregnancy.
Doctors recommend following a diet that necessarily includes all the necessary proteins, carbohydrates, fats, micro- and macroelements, minerals, and vitamins. A pregnant woman's diet per day should include an average of 75 g of fat, up to 110 g of protein, and approximately 350 g of carbohydrates. It is these proportions that can provide a pregnant woman’s body with everything necessary for the normal physiological development of the fetus.
Contraindications during pregnancy
The diet for pregnant women should completely exclude alcohol and cigarettes - it would seem that everyone knows this, but some young ladies simply cannot give up such harmful habits.
Sometimes it is not enough to know that in the future bad habits can lead to improper physiological development of the baby, problems with the cardiovascular system and mental development.
In the first months of pregnancy, you should avoid drug abuse, unless your doctor sees it as necessary. Avoid any contact with patients, because during pregnancy a woman’s immunity is too weakened, which can lead to dire consequences. You should not eat low-quality foods. The best option would be to eat freshly prepared dishes, fresh vegetables and fruits. Food poisoning is not a good prospect.
The most interesting thing is that lovers of spicy food are a little out of luck. They will definitely not see spices such as mustard, horseradish, pepper and vinegar anytime soon. It is important that there is absolutely no canned food on the pregnant woman’s menu. You can only use those that are marked “Baby food” and “No preservatives guaranteed.”
Required doses of minerals
The most basic problem that pregnant women face is lack of iron in the blood. It is this component that is responsible for normal blood circulation and tissue respiration. In order to replenish the required daily dose (up to approximately 20 mg), it is enough to include egg yolk, liver, oatmeal and buckwheat porridge in the diet.
If you have a desire to eat lime, salt, chalk, etc., this is a clear sign of a lack of calcium salts in the body. Therefore, first you need to reconsider your diet. In this case, pregnant women are prescribed special vitamins, phosphorus, calcium and iron preparations. A typical diet for a pregnant woman should include 1500 to 2000 mg of calcium per day. This dose is almost twice the daily requirement for an adult. In order to satisfy this need, you will have to heavily consume dairy products, especially milk. For example, 100 ml of pasteurized milk contains approximately 130 mg of calcium. The most valuable in this regard are cheeses - just 100 g of cheese can contain up to 1000 mg of calcium.
Strict rules regarding the use of table salt should be observed. For example, in the first few months you can allow up to 12 g per day, a little later you can only allow up to 8 g, but in the last two or three months only up to 5 g.
Nutrition during pregnancy - basic rules
It is important to ensure that all food prepared is of the highest quality. Many doctors recommend eliminating sucrose from your diet. For the most part it is found in confectionery products. A good replacement would be glucose, honey, fructose, as well as any confectionery products made on their basis.
For a pregnant woman, it is very important to ensure that the amount of energy that comes with food matches the expenses. That is, it is normal for the expectant mother to gain weight, but this recommendation will protect her from excess weight that may remain after childbirth.
The diet of a pregnant woman must be completely balanced: an excess of nutrients can also disrupt the full physical development of the fetus, metabolism and the function of the endocrine glands. As a result, a baby may be born with excess body weight and inharmonious development of internal organs.
If we look at the problem from the other side, then malnutrition can harm the unborn child even more than overeating. A deficiency of at least one useful element (for example, calcium) in a pregnant woman’s diet can negatively affect the baby’s health. In the absence of necessary macro- and microelements, vitamins and minerals, miscarriage or premature birth may occur. Prematurity is very dangerous for the baby’s life: it can affect defective mental development, the occurrence of various anomalies, deformities, and developmental delays.
Standard for weight gain during pregnancy
An approximate diet for pregnant women should be calculated only from their individual needs. An interesting fact is that all women gain weight almost equally. For example, the rate of increase in body weight is from 8 to 10 kg. This is approximately 300 or 350 g per week already during the second half of pregnancy. Most often, many girls begin to eat uncontrollably, explaining this by the fact that they need to eat for two. It is not right! You should not gain too many extra pounds in the first half of your term. It is important to monitor the benefits of the products you consume and not overdo it. If you follow a few simple rules, a diet for pregnant women for weight loss may not be needed in the future.
Second half of pregnancy
Nutrition during pregnancy at this stage is somewhat different - it is recommended to eat 5-6 times a day. This is a little more than in the first half, but one condition remains unchanged - you will have to give up hot spices, seasonings and coffee. There is an approximate list of foods that must be taken in food. For example, you need to eat approximately 150 g of cottage cheese, 30 g to 40 g of butter and vegetable oil, 1 egg, 500 g of milk and 50 g of sour cream. As for bakery products, the norm for wheat and rye bread is 150-200 g, buns or cookies can be eaten 100 g, pasta is recommended no more than 60 g. In addition to water and juice, you can drink tea and cocoa.
An hour before bedtime, it is recommended to drink a glass of kefir. As for eating meat and fish, you should plan the diet for pregnant women in such a way that these two types of products are required for breakfast and lunch. But for dinner you should give preference to dairy and plant foods, and you should have dinner several hours before bedtime so that the body does not feel heaviness.
Health problems for expectant mothers
One should not discount the possibility that a pregnant woman may have simple intolerance or allergic reactions to basic foods. In this case, you need to fully coordinate your diet with the antenatal clinic doctor who will subsequently manage the pregnancy. Nutrition during pregnancy (menu) will be designed in such a way as not to provoke an allergy to certain foods, but at the same time maximally satisfy the needs of the developing fetus. For example, if it is not possible to give up something, then such foods will be consumed in small doses, which will gradually increase. Allergenic foods are diluted in boiled water and taken a teaspoon once a day. Gradually, the dosage and concentration will increase to two and then three spoons. Such training involves a gradual increase in dosage, so that in the future it will be possible to eat even those foods to which an allergy has been identified.
Proper nutrition during pregnancy is monitored by a doctor and in cases where the pregnancy occurs with any complications, for example, if a girl is obese, has chronic diseases or has other deviations from the norm.
What to do with late toxicosis?
The most common problem is the appearance of late toxicosis - in this case, doctors recommend a fasting diet. The diet for pregnant women includes an apple diet - it means that a girl eats approximately 300 g of baked, ripe or raw apples five times a day. The result is 1.5 kg per day. There is a watermelon diet based on the same principle, but in the end you end up with 2 kg of watermelon per day. In any case, such diets are quite deficient in chemical and energy terms, so they are prescribed no more than once a week.
Pregnancy is a very important period for any woman. That is why, from the first days, the expectant mother must take care of herself and the tiny miracle that will be born in nine months; she needs to eat rationally and spend as much time in the fresh air as possible. Special gymnastics is also necessary during this period.
The 1st trimester, which lasts the first twelve weeks of pregnancy, is very important for the baby. It is at this time that the formation and differentiation of all its systems and organs takes place. The first step to the health of the future baby is the development of the expectant mother. A properly selected menu will allow the child to have a strong skeletal system, cope with infections more easily, eliminate the risk of food allergies, and also have good mental abilities.
Features of the diet of the expectant mother
What is important to consider when developing nutrition during pregnancy? The 1st trimester does not imply any special changes in diet and lifestyle. It is only important that a pregnant woman’s diet be as varied as possible, because her baby is still very small and extremely sensitive to nutrient deficiencies. The food of expectant mothers should be as varied as possible. It must include vegetables and fruits, seafood and herbs, seeds and nuts, as well as fermented milk products.
In order for the expectant mother and her child to be provided with a balanced diet, what should be taken into account when developing nutrition during pregnancy? 1st trimester is a period in which you can include products from four groups. Let's take a closer look at them.
Dairy
For normal growth of the fetus, placenta and uterus, as well as to increase the volume of a woman’s circulating blood flow, her body requires an increased protein content from the first weeks of pregnancy. Dairy products can perfectly compensate for its deficiency. Their use will also saturate the body of the mother and child with calcium, which is important for strengthening the teeth and skeletal system.
In this regard, what should nutrition be like during pregnancy? It is recommended to accompany the 1st trimester with the consumption of up to half a liter of milk during the day. Moreover, it can be not only in its entirety. It is useful to include yogurt and kefir, yoghurts and dairy desserts, and, of course, cottage cheese in your diet. They also recommend certain types of cheese to expectant mothers. Their list includes solid, as well as pasteurized and processed.
Meat products
For the normal functioning of the mother's body, as well as for the development of the fetus, expectant mothers should eat dishes with a sufficient amount of B vitamins, iron and protein. All these substances are contained in meat products.
How, then, should nutrition be organized during pregnancy? 1st trimester will require the inclusion of lamb and beef, pork and fish in the menu. Expectant mothers also need poultry meat. Products belonging to this group should be consumed by a woman twice a day. However, it is still recommended to give greater preference to fish and poultry. But if dishes for the expectant mother are prepared from pork, beef or lamb, then it is necessary to choose only lean pieces, removing areas with fat from them. In addition, when creating a diet for a pregnant woman (1st trimester), it is important to remember that:
- all meat products must be either boiled or baked (fried and smoked foods should be excluded);
- Before cooking, the skin from the bird must be removed;
- the leanest is pork, lamb and beef;
- store-bought sausages contain a lot of fat.
Potatoes, cereals and bread products
This group of products contains much-needed microelements, vitamins, carbohydrates and fiber in the diet of pregnant women. When buying bread, expectant mothers need to pay attention to varieties made from or containing whole grains. Also, rice, pasta and potatoes are recommended at every meal. It is good to use porridge from a variety of cereals as a side dish. What else can you do from the products in this group? Eating cereal and muesli will benefit both mother and baby.
Vegetables and fruits
Everyone knows that for normal functioning the human body must receive sufficient amounts of fiber, various microelements and vitamins. The 1st trimester is a period when a woman especially needs these beneficial elements. And this is worth paying attention to when developing a menu. The expectant mother must include vegetables and fruits in it. Moreover, their use is recommended at least four times during the day. During this period, juices from fruits and vegetables, as well as salads, come to the fore, which should become the main meal in the 1st trimester. There is nothing complicated about this. Besides, we are not talking about avocado or kiwi at all. You should eat apples, pears, as well as banal carrots and beets, cabbage and turnips, cucumbers, sweet peppers, etc. That is, what can always be found on the shelves of our stores.
Carrot juice is very useful for pregnant women. Moreover, you can make a wonderful drink from it, which contains not only many vitamins, but also calcium, as well as phosphorus, which allows the fetus to develop normally. To do this, mix carrot and turnip juice. This drink will help normalize a woman’s blood pressure.
It is recommended to include apples, pears, plums, grapes, bananas and other fruits in the menu in the 1st trimester. They contain many vitamins and microelements necessary for the fetus.
For example, ordinary apples. There are many varieties of this fruit, each of which is good in its own way. But all of them are useful for pregnant women, as they contain citric and malic acids, trace elements (iron and sulfur, magnesium and potassium, phosphorus and manganese), tannins and pectins. Apples in their raw form will help activate the secretion of gastric juice, and when baked they will improve them. But in any case, this fruit will be a wonderful dietary product for expectant mothers.
Pears are also rich in various minerals (silicon, calcium and phosphorus). They are especially needed for diseases of the kidneys and circulatory system. Pregnant women should only eat sweet cultivated varieties of pears. This is due to the low content of tanning elements in them. Wild pears will have a strengthening effect on the intestines, which will worsen the functioning of the digestive system.
What are the nutritional features of a woman in the 1st trimester? All food eaten should be enjoyable, without causing discomfort either in temperature or taste.
In addition, a pregnant woman should know:
- Do you want something salty? Amazing. During the first 3 months of gestation, this is simply necessary, because sauerkraut and pickled cucumber, a pickled apple and a piece of herring can whet the appetite.
- Fruits and vegetables should be eaten in moderation. If your body resists cabbage, you shouldn’t force yourself to choke on it. Also, don't drink too much carrot juice. Excessive amounts of carotene contained in it will only harm the baby.
- Fish, vegetables, meat, fruits are mandatory foods in the diet. The vitamins, microelements and other beneficial substances they contain are very useful for both the woman and her unborn baby.
- Don’t forget about fermented milk products, cottage cheese and cheese. Their use will satisfy the ever-increasing need for calcium. In addition, they will help out those mothers who, for some reason, cannot tolerate whole milk.
- Canned, fried and smoked foods should be avoided. This kind of food is harmful.
- You should drink in sufficient quantities, consuming freshly squeezed juices, fruit drinks, compotes, as well as table mineral water. The liquid will prevent constipation and improve bowel function.
- It is also important to correctly distribute all the necessary food groups for each meal. So, cereals, fish and meat should be included in lunch and breakfast dishes. This is due to the fact that these products are rich in protein, which increases metabolism and stays in the stomach for a long time. Dishes consumed in the afternoon should be vegetable and dairy. You should not have large meals in the evening. This will negatively affect the pregnant woman’s body and will interfere with her normal rest and sleep.
- During the 1st trimester, it is advisable to eat 5-7 times during the day.
Diet for the first week of pregnancy
A woman's diet should be carefully planned. To do this, you will need to schedule all the dishes in advance, if not by day, then at least by week. Such planning will be more rational, because the duration of pregnancy is calculated in weeks, each of which is the next stage in the development of the child.
So, how should nutrition be distributed in the first trimester? Let's consider this issue in more detail.
During the first week of pregnancy, the egg is actively crushed and attached to the walls of the uterus. During this period, the expectant mother's diet should be as healthy as possible. The menu should contain only natural, healthy products that are necessary to maintain the female body in good shape.
In the first week of pregnancy, it is enough to eat regular food that does not contain harmful components. During this period, it is important to remember the benefits of berries, fruits and vegetables. But it is advisable to give up canned foods, fatty foods and sweets. Such nutrition will prevent possible problems with excess weight gain and will be an excellent prevention of early toxicosis. During this period, you need to eat fruits whose peels are painted bright yellow. Their list includes bananas and melons, peaches and mangoes. The daily diet should include yoghurts with natural berries, toast with cheese and cereals, and other
Nutrition for pregnant women in the second week
The dishes included in the menu of expectant mothers in the first 14 days should be varied. This is the period when the foundations of all the baby’s vital systems begin to be laid.
What can a woman eat during the 2nd week of pregnancy? She should include grain salads, cheeses, yoghurts and dairy products in her menu in large quantities. At the same time, even if you really want to snack on the usual fast food (french fries, hot dogs, pizza), you should still refuse them as they do not bring any benefit. The expectant mother should make sure that the dishes included in her menu are as fortified as possible. To do this, they must contain vegetables and fruits (especially yellow ones). Avoiding fatty and fried foods will help eliminate the problem of early toxicosis.
In the 2nd week of pregnancy, it is recommended to take foods that contain folic acid. This element has a beneficial effect on fetal development. Folic acid is found in fruits and dried fruits, as well as pureed and freshly frozen berries. Thus, the menu should include bananas and kiwi, raspberries and figs, pomegranate, strawberries, etc. Among vegetables, it is recommended to eat eggplant and all types of cabbage to replenish the body with folic acid. Beans, spinach, lettuce and parsley, walnuts and hazelnuts, porcini mushrooms and yeast also contain a lot of this substance that is beneficial for the baby.
Expectant mothers can meet their basic need for vitamins by consuming foods of animal and plant origin, as well as dishes made from potatoes, liver, legumes, meat, milk, etc.
In the second week of the 1st trimester, a woman can quickly gain weight. To avoid this, she should give up jam, sweets and other confectionery products. It is also advisable to stop consuming pure sugar. Those who are serious about the health of their unborn baby should categorically refuse medications not prescribed by a doctor, canned food, hot spices and alcoholic beverages.
Nutrition for pregnant women in the third week
The selection of dishes included in the diet of an expectant mother is a very serious issue. And those who approach it with all responsibility must take into account the processes occurring in the development of the fetus.
In the 3rd week, it is important to eat dairy products, broccoli and green vegetables, as well as drink fruit juices that are rich in calcium. This element is needed for the formation of the child’s skeletal system. Also, the future baby needs manganese and zinc. There are many of them in lean beef and eggs, oatmeal and turkey meat, walnuts and almonds. At this time, the expectant mother needs to eat raisins, carrots and spinach, as well as a variety of vegetables, berries and fruits.
Nutrition for pregnant women in the fourth week
This period is no less important for the development of the baby’s body. - the period when the fertilized egg changes its shape, becoming similar to an embryo, in which, in addition to vital organs, small tissues begin to develop.
A woman’s diet during this period should include only healthy foods. Even those who really want to drink a cup of coffee should refuse it. After all, this drink will put a lot of stress on a small heart. In addition, those who preferred to eat sausages and smoked meats will need to gradually switch to boiled meat. 4 weeks of pregnancy is a time that involves daily consumption of vegetables and fruits, cereals, and dairy products. Needed during this period and
Nutrition for pregnant women in the fifth week
This period is most often characterized by early toxicosis. In such cases, a special diet will help alleviate the woman’s condition. The 1st trimester involves a menu in which animal proteins are replaced with plant proteins. That is, instead of meat, eggs and other products from this group, you need to eat nuts, legumes and soybeans.
Nutrition for pregnant women in the sixth week
This period has its own characteristics in terms of changing the diet of the expectant mother. The 1st trimester has reached its midpoint. The timing of pregnancy requires some adjustments in nutrition. So, even before getting out of bed, a woman should start her day with a cup of tea with a cracker or rusk. You should also eat a little before going to bed. At this time you need to drink more. It is also recommended to avoid canned foods, smoked and fatty foods.
Fetal development at 6 weeks is quite active. That is why the diet should contain dishes containing as many vitamins, microelements and nutrients as possible. They are prepared from vegetables and fruits, meat and herbs, as well as fish. For the normal development of the baby, it is necessary to continue to eat dairy products.
Nutrition for pregnant women in the seventh week
During this period, it is important to include in the daily diet those dishes that will help reduce the manifestations of toxicosis. To do this, you need to continue to make morning snacks without getting out of bed, eating crackers, salty pretzels, cereal breads or dry cookies along with tea.
At the seventh week, the embryo begins to develop baby teeth. That is why you need to continue to include foods containing calcium in your menu. However, it is important not to overuse this element. When a large amount of calcium enters the body, the uterus can be toned.
During this same period, you should avoid eating fried potatoes, legumes and cabbage. This will avoid increased gas formation. The expectant mother should give preference to fresh fruits and vegetables, dairy products, meat and nuts.
Nutrition for pregnant women in the eighth week
This period requires an even greater balance of the daily diet, which should include a full range of microelements and vitamins. This will provide the growing fetus with all the components it needs.
If toxicosis continues, the expectant mother is advised to eat dry cookies, nuts, and drink ginger tea in the morning.
During this period, it is also important to consume protein foods, including boiled lean meat.
The balance of nutrients in a woman’s body is perfectly supported by seafood and fish. Fresh vegetables and fruits will improve intestinal peristalsis during this period. And dairy products will replenish the body of the expectant mother and child with much-needed calcium.
A woman must remember that during this period, even if she really wants to, she should not eat fresh bread, legumes or products made from yeast dough. These products make it difficult for the intestines to function, causing gas formation and flatulence. Spicy, fatty and fried foods, as well as pickles, are prohibited during this period. Such dishes can cause heartburn.
Nutrition for pregnant women in the ninth week
During this period, significant hormonal changes occur in the woman’s body. That is why rational nutrition becomes especially necessary for the expectant mother. All dishes she eats must be fortified and fully contain carbohydrates, microelements, fats and proteins. Water balance plays a significant role during this period. Every day, a pregnant woman should drink 1-1.5 liters of fluid contained in water, juice, compote, tea, etc.
Nutrition for pregnant women in the tenth week
During this period, the expectant mother often wants to eat something unusual. But her taste preferences are constantly changing. In such cases, you need to eat exactly what you really want, but not to exceed the limit.
It is believed that this is how the pregnant woman’s body tells her what her unborn baby especially needs at the moment. Otherwise, a woman’s diet, as in all previous weeks, should be balanced and healthy. The diet must include fruits, dairy products, fish and meat.
Nutrition for pregnant women in the eleventh week
During this period, a woman should saturate her body with calcium and fluorine, folic and fatty acids, vitamins D, E, C, A, B 1 and B 6. At the eleventh week, the expectant mother is no longer as tormented by toxicosis as before. That is why she can begin to consume foods that were rejected by the body due to an uncomfortable state. At this stage, it is recommended to eat plenty of fruits and vegetables. They will replenish the body of the mother and fetus with essential natural vitamins.
Nutrition for pregnant women in the twelfth week
During this period, the expectant mother should pay special attention to breakfast. It should be nutritious and complete. Throughout the day, the woman needs to eat frequently, but in no case overeat. In addition, the expectant mother should listen to her body and not force herself to eat something that disgusts her. The 1st trimester is very important in a woman’s life. Moderate exercise, walks in the fresh air and a balanced diet will help maintain health and give the fetus every opportunity for normal development.
(vitamin B9) is considered one of the main vitamins for a pregnant woman. Folic acid deficiency can cause early labor or mental retardation of the fetus. On the other hand, B9 prevents anemia in the expectant mother and her child, and is responsible for the normal condition of the skin and mucous membranes.
Therefore, the diet of pregnant women, especially in the first half of pregnancy, must contain fish, meat, raw vegetables and fruits, dairy products.
NB! Folic acid is destroyed during heat treatment, but is preserved better in meat products and milk.
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It is very difficult to maintain a healthy diet when the body refuses to accept even the most ordinary foods - it is not up to it now, it is struggling with nausea and dizziness.
In these first weeks of pregnancy, the need for salty, spicy, etc. can be satisfied (of course, within reasonable limits) without harm to health.
In the fight against toxicosis, only natural, natural remedies are good. No drugs! Only properly selected products and diet. It is recommended to consume the most easily digestible foods. In the morning, while still lying in bed, you can eat light yogurt or an apple.
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Man is in full swing. He is really looking forward to his mom helping him with building materials! Among the most important substances now are calcium And phosphorus. In the most optimal ratio they are contained in milk and dairy products.
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Pregnant women cannot live without milk, because milk in its pure form contains calcium, phosphorus, folic acid and other B vitamins, vitamin E, fluoride, complete protein, and animal fats.
Moreover, it is in milk that calcium and phosphorus are contained in that ideal proportion of 2:1, in which both elements are best absorbed. Unfortunately, not all people can drink milk due to the fact that their body lacks the enzyme responsible for the absorption of milk and dairy products. Kefir and live yogurt combine all the best properties of milk, multiplied by the ease of absorption by the body.
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To strengthen the walls of blood vessels, it is recommended to consume foods containing vitamins C and P. These are citrus fruits, black currants, peeled rose hips, buckwheat, cherries, etc.
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Iron is part of hemoglobin and ensures the normal process of hematopoiesis. What both mother and child need now! Iron is best absorbed from animal products. There is especially a lot of iron in cottage cheese. Calcium and fluorine. Fluorine is found in meat, fish, milk, greens, and fruits.
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Responsible for the development of the organs of smell and taste, the reproductive system and hematopoiesis zinc. The most zinc is found in cheese, seafood, meat, legumes and nuts. Strengthens the immune system, helps the process of hematopoiesis in the mother’s body and the work of her heart muscle vitamin E. Vegetable oils, wheat germ, soybeans, broccoli, Brussels sprouts, leafy greens, spinach, whole grains, eggs.
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The risk of premature placental rupture is significantly reduced with increased dietary intake vitamins C and E. Iodine necessary for the normal functioning of the thyroid gland. With hypofunction of the thyroid gland, growth retardation is observed due to metabolic inhibition. The main source of iodine is seafood.
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During the first trimester, the expectant mother is unlikely to gain more than 1-3 kg in weight. But from this week you will have to closely monitor your weight and, of course, your diet. “To over-recruit” or “to under-recruit” are equally harmful. And this is the main problem of the next three trimesters.
Hello, our loyal readers and those who visited the blog for the first time! The topic of today's conversation will be how to eat during pregnancy, so that the baby has enough of all the substances necessary for growth, and the mother feels good. What is recommended, what you will have to give up during this important period of life, what to be careful with.
You might be surprised why we touch on this topic on our blog. Therefore, I would like to remind you that, firstly, this year we are celebrating under the motto “Healthy blogging is the path to healthy earnings.” We wrote about this in detail in the article.
After all, pregnant girls and women can also be bloggers, who in no case should forget about themselves and their nutrition. To be honest, I have had cases when I was so carried away by something that I allowed myself to have a snack right in front of the monitor and deprived myself of a walk for the sake of, for example, writing a new blog article. Then I began to reproach myself, swearing that this would never happen again, but time passed and I again stepped on the same rake.
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Therefore, my dear readers, eat right, what is called “smartly”, watch your diet and then you can avoid many problems.
Anticipation of a new addition to the family places special demands on expectant mothers. Sometimes women think that a growing fetus requires some incredible energy replenishment, but this is not so. For the first three months, the caloric content of food does not need to be changed at all: 2000-2500 kcal per day. Perhaps in the case of twins or if pregnancy occurred after exhausting diets, then a little more.
And only then the algorithm - the menu for proper nutrition during pregnancy - changes somewhat: you should add about 200-300 calories every quarter. The need for protein (protein) is especially great, because it is from it that the cells of a new organism are built.
The expectant mother also needs an increased dose of carbohydrates; lunches and afternoon snacks with fruit and small portions of sweets will help her get enough of them.
A complete set of micro- and macroelements and vitamins is also needed, the first place in their list is occupied by iodine, iron, calcium, and folic acid. After all, now another circle of blood circulation is being formed in the mother’s body, and it must be saturated with everything that is required for the development of the fetus and the formation of tissues.
Basic rules: what to pay attention to
The principles of proper nutrition during this period differ little from those that nutritionists recommend to everyone who wants to be healthy. Wise women begin preparing the body for a responsible mission in advance; even before pregnancy, they build a daily routine and a harmonious diet. Then it is very easy to stick to it in the most important months.
So, what do we pay attention to:
- Regimen: it is advisable not to allow breaks between meals of more than 3.5 hours;
- A full breakfast, at least a quarter of the daily calorie content;
- A varied lunch, a dinner that does not burden the digestive system, plus a couple of intermediate snacks;
- Dinner - 2-3 hours before bedtime;
- Protein, carbohydrates and other nutrients should be in abundance, but not in excess;
- To normalize the activity of the gastrointestinal tract, include more fruits and vegetables, cereal products in the menu;
- Energy will be added by sprouted wheat grains, whole grain bread, legumes - suppliers of carbohydrates;
- End the day with dairy products, preferably fermented milk;
- It is useful to include complexes and dietary supplements specially designed for pregnant women in your diet.
Where are the dangers?
- Avoid dehydration: drink at least two liters of water a day, preferably in small portions;
- We limit the consumption of fats, beef liver (harmful substances accumulate in it);
- We minimize the consumption of flour and sweets, exclude fast food;
- We take food preparation and hygiene rules more carefully than usual;
- During pregnancy, we do not buy cut-up products, seafood, or anything that gives even the slightest doubt about freshness; we be sure to check the expiration dates of dairy products and other purchases;
- We carry out “audits” in the refrigerator more often;
- Even ardent fans of vegetarianism should forget about dietary restrictions during the period of preparation for the birth of a baby, otherwise the baby will not receive enough of the substances necessary for growth.
First trimester (1-13 weeks)
In the first three months of the term, there is no need to eat heavily. The main thing is that the products are of high quality and contain a set of substances necessary for the baby.
In the basics of proper nutrition by trimester, there are always recommendations for folic acid. Otherwise called vitamin B9, it is extremely important for harmonious development, clear cell division, formation of tissues and organs of the fetus, especially the basic structures of the nervous systems. A deficiency of this element manifests itself in the mother as increased fatigue, irritability, apathy, and loss of appetite.
Vitamin B9 is found in abundance in green onions, cabbage, spinach, lettuce, tomatoes, carrots, beets, soybeans, peas, caviar, cheese, cottage cheese, liver, and egg yolk.
To smooth out the manifestations of toxicosis, it is good to drink water in the morning, eat biscuits, dry cookies, and crackers. Eat little by little, in frequent doses. Avoid spicy, smoked, salty foods, preservatives, and confectionery products. Preference should be given to fruits, vegetables, protein foods (meat, fish, milk).
It is necessary to adhere to simple rules of rational nutrition. And listen to your body, because “whims” do not arise out of nowhere, this is how the body replenishes those substances whose reserves are insufficient. For example, you really want seaweed, so most likely this is a signal: not enough iodine, add more!
Therefore, allow yourself some “wants”, but only without excesses. Don’t forget that vitamin C is found in vegetables and fruits, berries, cabbage; B1 - in fish; B6 and potassium - in bananas; vitamin A - in carrots, citrus fruits.
Second trimester (14-26 weeks)
During this period, the baby’s organs are already beginning to function - these are the nervous system, heart, kidneys, intestines, liver and others. The fetus is actively growing, and at the same time, its energy needs are also increasing. Calorie content increases by 200-300 units compared to the first trimester.
The baby really needs vitamin D, as well as potassium and calcium; if they are deficient, not only bones and teeth suffer, but also all other organs, especially the nervous and cardiovascular systems.
And mommy will suffer from this “hunger”; she will probably develop osteoporosis, tachycardia, and other complications. There are foods that inhibit the absorption of these beneficial food components, first of all, sweets, soda, semolina, white bread, and salty foods.
The diet in this period of pregnancy involves a significant reduction and, if necessary, exclusion of these menu items.
But what is very recommended for expectant mothers is sea fish, eggs, spinach, green onions, milk in the entire range, oatmeal and other cereal products (except semolina), raisins, butter.
Often in this trimester, symptoms of anemia appear, that is, a decrease in the concentration of hemoglobin in the blood. We can solve the problem by increasing the consumption of foods rich in iron. These are apples, meat, vegetables (especially peppers) and eggs, berries and fruits, rose hips.
Third trimester (27-42 weeks)
In the third trimester, nutrition is almost the same as what we built in the previous period. A balanced diet at the very end, “at the finish” of the period, that is, after the 32nd week, even means a slight reduction in calories. Once a week it’s a good idea to organize light fasting days, which will be good preparation for childbirth. The body needs to be somewhat cleaned and toned in order to make it easier to deal with the most important but difficult work ahead in life.
Also during this period there is a possibility of late gestosis. This form of toxicosis is quite unpleasant in its manifestations, is more difficult to tolerate and can have a number of complications, including for babies. Here the requirements of nutritionists become stricter: limit salt, sweets and all other excesses. Pay special attention to allergenic products; you will have to be extremely careful with them.
Preventing and combating constipation also often becomes a problem for pregnant women. Intestinal peristalsis decreases, as the uterus puts pressure on it, and the hormonal background changes, the body protects the fetus, and this “comes back” with negativity primarily in the intestines.
In such cases, dishes high in fiber will help - the same vegetables, cereals, legumes, as well as fermented milk products. If heartburn occurs, seek help from carrots, seaweed, honeycomb, and alkaline mineral water.
How should an expectant mother eat?
I suggest watching a video that explains how a mother should eat during pregnancy and how nutrition can affect the development of the baby.
Fractional nutrition for expectant mothers
One of its goals is to prevent expectant mothers from gaining excess weight. And excess kilograms are not good for a child: the birth process will be more difficult, birth injuries are possible, and this is also a minus for health.
A fractional food intake system means dividing the daily volume into 5 or 6 parts with approximately equal intervals between meals.
What is it good for?
Overeating is not allowed, the smooth functioning of the stomach and intestinal tract is adjusted, as a result, the small and large intestines maintain tone, their motility is not disturbed, which means that the woman avoids stagnation in the gastrointestinal tract. In addition, there is no accumulation of toxins, no fermentation or gas formation, and regular bowel movements.
This has a beneficial effect on the entire body, both on the skin and on the condition of the figure. An optimally functioning intestine is one of the main “building blocks” of the foundation of beauty.
Dietary and balanced nutrition
Just don’t confuse the concepts of dietary nutrition and fasting, restrictions on the quantity and quality of food. This, when applied to pregnant women, means nothing more than a healthy diet, that is, rich in proteins, carbohydrates, vitamins, minerals with a small but sufficient amount of fat and counting calories.
If you have gained a few extra pounds and labor is approaching, you should limit your calories to 2,000 per day. It’s not worth less, as it can have a negative impact on the baby, and he will soon have to work hard getting out into the world.
Juices, fresh fruits and vegetables, herbs, bran bread, and nuts are very necessary. Like the entire spectrum of protein diet. Salt must be limited because it retains water in the tissues, and swelling is not good for anyone. Otherwise, the recommendations are the same as we have already given by trimester.
The term “balance” sometimes alarms moms, but there is nothing scary about it. The tips described above are simply described in one term.
Balance means a competent approach, compliance with optimal proportions of fats, proteins, carbohydrates and other components, daily routine, proper meal schedule, drinking enough water and other liquids.
Helping products for pregnant women
There are certain foods that, when consumed during pregnancy, can help a woman avoid many problems. The video talks about three superfoods for pregnant women.
Sample menu
Now let's look at the composition of a sample menu that will be useful during pregnancy.
Cereals are very healthy for breakfast: you can take the form of muesli or whole grain bread, wheat sprouts, which give a boost of energy without going overboard on calories. Other options for morning foods: eggs, apple or other fruit, toast, crackers, etc.
For lunch (as well as an afternoon snack), fruits are ideal, both fresh and baked, or in compotes, mousses, jelly, and fruit drinks. Yogurt, milk, cocoa, juice. Nuts are also great for invigorating and improving your mood.
Dinner: boiled chicken, omelet or boiled eggs, legumes, vegetable salad, cheese, crackers, nuts.
It is clear that these are products of choice, and besides, you can add other dishes to the list, just so as not to go beyond the calorie content and “permissibility” in terms of possible harm.
9 months of happiness
I also recommend that all pregnant readers and expectant mothers read the book E.P. Berezovskaya “9 months of happiness”. This is just a whole encyclopedia that contains a lot of useful information.
I am sure this book will become your reference book for at least 9 months, or even longer. It’s not for nothing that the famous doctor Komarovsky recommends it to everyone. I think you know who he is and he needs no introduction :)
Here's what he says:
In terms of the number of questions that arise, pregnancy can only be compared with the first month of motherhood. So many unusual, incomprehensible, ambiguous things. So many fears, myths and prejudices! So much dubious advice, recipes, opinions. And how much we miss a reliable, reasonable, knowledgeable friend! A friend who does not intimidate and does not turn pregnancy into a disease! A friend who is always there, always ready to help. A friend who knows what he's talking about! It is with great pleasure that I present and recommend to you the book by Dr. Elena Berezovskaya, “A Desk Guide for Pregnant Women.” I know for sure that this book will become a good friend and reliable assistant for thousands of women! Read, learn, consult, smile!
I will give a small fragment of the contents of the book.
This publication describes a lot of issues that concern expectant mothers, if not to say everything. You can also find information such as how to eat properly and what weight gain should be, what dangerous consequences obesity can cause, what diet is best to follow during pregnancy, the benefits of vitamins, etc.
It is very convenient that all the material is collected in one book. No need to buy many other printed publications. The text itself is not designed as a long “sheet”, but is convenient and readable, quotes are highlighted in color.
The book contains many different necessary and useful tables with normal indicators and possible deviations. You will always be aware of how your pregnancy is progressing, whether everything is normal, etc.
In general, if you want to have on hand a reference book containing all the answers to questions regarding the course of pregnancy, then this book should be it. You can buy an encyclopedia with postal delivery Here, and receive it in electronic form Here.
Now it's time to say goodbye, dear friends! We really hope that you received useful information, and we will definitely continue the conversation about health and moving forward on the following blog pages.
Don't forget to update the blog!
Bye-bye everyone,
Ekaterina Kalmykova was with you
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