Menu for pregnant women. The most useful products for pregnant women

Fish is rich in phosphorus and vitamin D, which are able to ensure the proper functioning of the nervous system. Give preference to fresh sea fish of not the fattest varieties.

When choosing a menu during the time, do not forget about milk. Drink it daily for 1-2 glasses. Milk contains vitamins D and B, as well as calcium and omega-3 fatty acids.

Eggs are a rich source of vitamins and minerals that are beneficial to health. The chromium contained in this product will save you in the first pregnancy, and also ensure the proper development of the mental abilities of the unborn baby.

Spinach is essential for blood cells. It contains folic acid, iron, vitamin A and calcium.

Spinach can be eaten raw, as an addition to fish or as a filling for a pie.

Nuts are a storehouse of valuable nutrients necessary for the development of the child's immune and nervous system. In addition, they are rich in vitamin E, selenium, magnesium, omega-3 polyunsaturated acids and phytic acid.

With regular use of broccoli, you and your unborn baby will be provided with folic acid, iron, calcium, vitamins A, C, E. Also, broccoli is able to perfectly remove all toxic substances from the body, cleanse and prevent free radicals from forming.

When cooking, try not to overcook the broccoli, otherwise it will lose all the nutrients.

Carrots are a vegetable rich in vitamin A, which is necessary for the development of bones, teeth and eyes in an unborn baby.

During pregnancy, it is necessary to include avocados in the diet. The vitamin C, potassium and vitamin B6 it contains are essential for tissue formation. In addition, avocados are rich in folic acid (vitamin B9), which is important for the formation of the brain and nervous system in the baby.

Lentils are the most useful product among all legumes. It is also rich in protein, iron and vitamin B6.

Principles of nutrition during pregnancy

The first months of pregnancy is one of the most important stages of bearing a child. During this period, it is necessary not only to observe a strictly defined lifestyle, instilling new habits in yourself, but also to eat right. It was at this time that women suffer from such an unpleasant phenomenon as toxicosis. Familiar foods can cause bouts of nausea, and what you didn’t like at all before may seem like an exquisite delicacy. But sometimes you have to overpower yourself, giving up yummy in favor of the products that any pregnant woman needs.

During the first three months from the beginning of pregnancy, the child develops very actively, having transformed into a real man by the 14th week. During this period, the formation of most systems occurs. During the 1st trimester, the child develops a heart that pumps blood, organs form. These processes cause an increased need for a growing baby in vitamins and trace elements.

Everything that the fetus needs for the normal development of its organs and systems is taken from the mother's body. With a lack of vital substances supplied with food, the woman’s body will begin to suffer first of all - she will feel bad, constantly experience weakness, fatigue. The skin will become unhealthy, the hair will fall out, and the teeth will become weak and prone to various diseases.

To a lesser extent, poor nutrition will affect the health of the baby. The lack of microelements and vitamins will lead to disturbances in the development of organs, the occurrence of congenital pathologies, and growth retardation. That is why the diet of a pregnant woman in the early stages should be rich in vitamins and minerals.

General nutrition rules

In order for the child to develop normally, and his health to be strong, it is important to pay attention not so much to the volume of food consumed as to its quality. And the most important rule here is a balanced diet. The daily diet of a pregnant woman should contain foods that are rich in nutrients and biologically active substances, vitamins, and dietary fiber.

There should be a full menu on the table of the expectant mother, including fish, meat, eggs, dairy products, vegetables, fruits, carbohydrates and fats. In this case, the number of calories consumed should be something like this:

• 30% of calories are fat. It is better that they come not from meat dishes, but from butter, nuts, and dairy products;
• 15% of calories are proteins. This includes: fish, meat, eggs, dairy products, nuts, peas and other legumes;
• 50% of calories are carbohydrates. For their entry into the body, it is recommended to consume fruits, rice, pasta, potatoes, cereals - for example, oatmeal and buckwheat.

Proper nutrition in early pregnancy will also help fight toxicosis.

To do this, you must adhere to the following rules:

1. You need to eat food every 2-3 hours, while portions should be small.
2. In between meals, you should drink enough liquid - at least one and a half liters a day, preferably still water.
3. For the first time in a day, you need to eat directly without getting out of bed. A cracker, crackers or a glass of kefir can serve as such a “snack”.

Diet

For the first 10-12 weeks, the expectant mother needs the following products:

From drinks, preference should be given to fresh juices from vegetables and fruits, clean still water, fruit drinks and compotes. It is not recommended to drink juices in bags and soda due to the fact that they contain a lot of preservatives and other additives. Drinks containing caffeine (tea, coffee) should be excluded or reduced to a minimum.

What vitamins are required in early pregnancy

In order for the fetus to develop fully, the following vitamins and minerals should regularly enter the mother's body:

In the early stages of pregnancy, it is strictly not recommended to eat fast food: hot dogs, hamburgers, cheeseburgers, etc. You will need to give up chips, smoked meats, carbonated drinks, ketchups and other sauces, since all these products adversely affect the body of a developing child.

Video - Top 20 foods you need in the first trimester of pregnancy

Proper nutrition of a pregnant woman is the key to successful delivery, maintaining the health of the pregnant woman herself and the birth of a healthy baby. But what to eat during pregnancy, the observing doctor will tell you. You should not always listen to the advice of your loved ones, who recommend a diet for their own needs.

Nutrition for a pregnant woman

It is very difficult to regulate the diet of a pregnant woman in the first months of the term. In the first trimester, a woman may experience severe toxicosis, which is why she generally has the right to refuse any food. During this period, even some completely non-aggressive smells are annoying, not to mention dishes.

Over time, when toxicosis recedes and appetite returns, another problem arises - rapid weight gain, which is very difficult to fight. Extra pounds provoke a number of serious problems that accompany a woman after childbirth. It:

• phlebeurysm;
• tendency to constipation;
• haemorrhoids;
• heart failure;
• kidney failure;
• disorders of the pancreas;
• tendency to high blood pressure.

The diet, which the supervising doctor approves, can lead a woman to complete discouragement. Pregnant food is never too tasty so as not to “warm up” the appetite and at the same time saturate the body with useful substances.

From the first trimester, portion sizes are set by the doctor. Now the nutrition of a pregnant woman will vary by weeks of development of the child. There are a number of necessary products that it is desirable to use a pregnant woman constantly. The dominant role is occupied by cottage cheese and iron-containing products.

Healthy food for pregnant women

Before discussing all kinds of dishes for a pregnant woman, one should take into account the general rules for compiling a diet. Plant foods should make up ⅔ of food eaten per day. Such a menu is most important in the last stages of pregnancy, at least two to three weeks before childbirth. Vegetables contain a large amount of prostaglandins, which provide elasticity to the tissues of the birth canal.

Dishes from vegetables have a beneficial effect on the functioning of the organs of the gastrointestinal tract, eliminating constipation and inhibiting the growth of body fat. Eating vegetable soups and sautés, a pregnant woman will not feel a high load on the stomach and pancreas, especially if the dishes are steamed without using a frying pan.

However, no vegetables can replace meat products for either the mother's body or the unborn baby. Refusing meat during pregnancy is simply a crime. A growing embryo simply needs protein of animal origin. Every day, up to 100 grams of animal proteins should be included in the diet of a pregnant woman. If on some days a woman wants to do without meat, it should be replaced with fish.

Fruit is a separate item. Of course, expectant mothers who had allergic problems even before conception should be extremely careful when choosing fruits in supermarkets. Most exotic fruits are pre-treated with liquefied gas or acceptable herbicides to make them marketable for a longer period.

Exotic fruits entering the local market travel a long way from the southern countries. Sometimes it takes from several days to several weeks for delivery. Usually, fruits and vegetables from abroad are transported by sea, as this is the cheapest type of delivery. It is not recommended to buy fruits and vegetables sold in vacuum packaging for pregnant women.

It should also be remembered that freshly prepared food is much tastier and healthier than heated and prepared in advance. Therefore, it is better to prepare food for pregnant women in small portions per meal. Food left overnight in the refrigerator should not be covered with plastic bags and kept under nylon lids for a long time. Pathogenic microflora can multiply in it, invisible to the human eye, but carrying a high degree of danger to health.

Dry food and "on the go" should be excluded. You can not overeat, as well as go hungry for a long time. The feeling of thirst must be quenched as it arises. Equally important is what the pregnant woman will drink and in what volumes. Increased fluid intake will lead to edema, which will cause shortness of breath, blockage of the veins of the lower extremities, and interfere with normal blood circulation. Drink should be at room temperature. Carbonated, tonic and alcoholic drinks are not recommended. Food should be consumed slowly, in a relaxed atmosphere, chewing thoroughly. Rushed air can cause prolonged belching, colic, and general discomfort.

What products are needed

Useful cooking for a pregnant woman consists of dishes prepared as follows:

• Cooking food in a double boiler or baking in the oven. This is the most useful method of heat treatment of products. You can bake any food, from vegetables to meat and fish. To do this, use foil, polypropylene packaging or parchment paper. So you can cook dietary meat, retaining all the useful substances in it.
• Food cooked extinguishing method. This option involves prolonged stewing of food in a sealed container with a small addition of water or vegetable oil. Meat, vegetables and mixed dishes are very tasty and nutritious.
• Food cooked frying method. In order to maximize the preservation of useful substances in foods that have been fried in a pan, it is necessary to fry vegetables or meat in small pieces on a hot surface without adding fat. A wok pan is ideal for such dishes, it has thin walls that heat evenly from the bottom to the top surfaces. The burner flame should cover the entire surface of the pan, so the burner should be wide.
• Food cooked in nature on open fire. This very first method of cooking in human society is gaining popularity even now. For a future mother, it is advisable to select lean pieces of meat or fish. In small pieces, you can fry pumpkin, tomatoes, zucchini, eggplant, potatoes. Before eating, remove the crust formed during frying.

From plant foods, pregnant women can do everything, individually excluding what can cause allergic reactions. You need to be careful when eating citrus fruits, tomatoes, strawberries, and some exotic fruits. It is better to fill salads with unrefined vegetable oil, trying not to abuse salt and hot spices. Salt and spices cause an increased feeling of thirst, provoking swelling and the accumulation of excess weight.

The benefits of beef tongue for pregnant women

Beef tongue belongs to dietary products due to the low content of connective tissue cells. Beef tongue dishes are easily digested without provoking putrefactive processes in the digestive system, which is typical for other types of meat products.

• takes part in the synthesis of hormones and amino acids;
• improves the functioning of the nervous system;
• eliminates anemia;
• stabilizes fat and carbohydrate metabolism;
• reduces the level of cholesterol in the blood;
• improves the functions of the skin.

In dishes prepared from beef tongue, a high content of protein and trace elements, which contribute to the improvement of the pancreas. Nutritionists believe that this product is able to replenish about half of the daily requirement of microelements vital for the body of an adult.

Doctors observing pregnant women strongly recommend including beef tongue dishes in the diet, which will eliminate the development of anemia, gastric ulcers and saturate the body of the mother and the unborn baby with useful substances.

Jelly during pregnancy

The gelatin contained in the jelly is not able to affect blood clotting. Therefore, pregnant women can eat dishes in which gelatin is present in full. For the preparation of edible gelatin, an extract of Pacific seaweed agar-agar or cartilage and tendons of animal origin is used. The cartilage tissues of animals are saturated with natural collagen, which will reliably ensure the health of the cartilage of the pregnant woman and the developing embryo.

Gelatin is rich in glycine. It is an essential amino acid for the body. It is thanks to her that a person feels a surge of energy and mental activity. The composition of gelatin contains the following substances that affect the functioning of the digestive system and the cardiac system:

• alanine;
• dicarboxylic acids;
• peptides;
• active proteins.

Some fruits are not advised to be taken raw during pregnancy, as they can cause belching, stool disorders and heartburn. By preparing delicious jelly with the addition of juices or fruit drinks, you can perfectly replenish the supply of trace elements and vitamins in the body of a pregnant woman, combining the useful with the pleasant.

Doctors have to recommend dishes with the addition of gelatin to pregnant women with an indispensable consideration of the work of the intestines of their patients, since it has a slight astringent effect.

Brewer's yeast for pregnant women

Brewer's yeast has a beneficial effect on the body. The product is produced by pharmacological companies in the form of tablets, capsules and suspensions. This is a real storehouse of trace elements and vitamins, which is an excellent dietary supplement.

Yeasts are unicellular fungal organisms that remain alive under certain conditions. They are obtained in the process of cultivating the following composition: malt, hop cones and beer wort. After combining the components, the fermentation phase begins, followed by fermentation.

Women during the gestation period often experience health problems caused by a lack of nutrients in the body:

• increased fatigue;
• fragility of the nail plates;
• hair loss on the head;
• decreased immune functions;
• the appearance of skin rashes.

Brewer's yeast is prescribed for pregnant women to maintain the body in such a difficult period. The supplement does not contain substances dangerous for the embryo and the mother's body, so experts safely prescribe it to women from the early stages of conception.

Brewer's yeast is distinguished by the following content:

• Vitamins B, P and D. Contribute to the restoration of the functions of the nervous system, skin, nail plates, hair follicles.
• Phosphorus. Renews bone tissue and stabilizes the functioning of the urinary system.
• Copper. It takes an active part in the breakdown of fats and carbohydrates, and also stimulates the production of insulin.
• Potassium. Regulates the acid-base balance in the body and improves the transmission of nerve impulses.
• Calcium. Forms structural material at the cellular level, creating healthy rudiments of teeth in the embryo and bone.
• Zinc. Provides regeneration of cells of the cerebral cortex.
• Magnesium. Stimulates metabolic processes in the body, reduces tremor, stabilizing the functions of the nervous system.
• Silicon. Contributes to the normal absorption of calcium by the body.
• Sodium. Supports electrolytic balance in the body of a woman and an embryo.
• Sulfur. Improves the structure of the skin, hair and nail plates.
• Selenium. Neutralizes dangerous decay products, increases the protective functions of the body.

However, with all the beneficial properties of brewer's yeast, gynecologists approach their appointment with caution. Active enzymes can provoke dysbiosis of the mucous membranes of the genital tract and disruption of the organs of the urinary system. Therefore, the doctor carefully examines the history of the pregnant woman and individual characteristics.

Essential trace elements

Most of the necessary trace elements the body receives from food. These are iodine, calcium, iron, potassium, manganese, phosphorus, selenium, zinc. In cases where the lack of useful substances involved in metabolic processes, protein synthesis, improving blood circulation and digestion makes itself felt, you should take the necessary trace elements in addition. Seafood, vegetables and fruits are especially rich in trace elements.

During pregnancy, the female body often lacks iron. Iron deficiency can lead to irreversible processes in the development of the embryo. A woman should monitor the first symptoms of iron deficiency and compensate for it. So, the most common symptoms of iron deficiency are as follows:

• anemia;
• increased fatigue;
• drowsiness;
• dizziness;
• muscle weakness;
• frequent sudden heartbeats;
• tendency to irritability;
• depression;
• dry skin;
• fragility of the nail plates;
• restless legs syndrome;
• dyspnea;
• loss of appetite;
• inflammation or pain in the tongue and lips.

In most cases, you can compensate for iron deficiency by adjusting your diet. Table #1 lists foods high in iron.

How to use vitamins correctly

A pregnant woman should receive the whole complex of vitamins necessary for the body. From berries you can buy cranberries, raspberries, currants, blueberries. All fruits contain vitamin C, which is perfectly preserved for a long time in fruit drinks and berries grated with sugar.

Fruits can also be consumed raw, if the pregnant woman does not suffer from increased secretion of gastric juice and allergic reactions to some of them. When a woman feels that raw fruits cause increased irritation of the gastric mucosa, then jelly and fruit compotes will be ideal. Apples can be baked in the oven or in a double boiler; juicy fruits can be used to prepare fillings for cottage cheese dishes.

In addition to fruits, vitamins are found in meat and dairy products, vegetables, offal. The most complete list of essential vitamins and foods containing them is given in Table 2.

Do's and Don'ts

Each organism is individual. It is possible that the diet of one pregnant woman is categorically not suitable for another. The characteristics of each organism will show what it is desirable to refuse during the period of bearing a child, and what to focus on. However, nutritionists have developed special tables for pregnant women, the advice of which should be followed. Table No. 3 shows the most commonly used foods and dishes from them in everyday life, as well as the benefits and possible harm for pregnant women.

Nutrition of a pregnant woman by month

In each trimester, it is necessary to focus on foods high in folic acid, this contributes to the normal development of the fetus. It is not advisable to limit yourself in water consumption. However, drinking too much liquid during the day, and especially at night, is not worth it. Water should be purified, without dyes and artificial flavors, non-carbonated. It is not recommended to drink water at the time of a meal or immediately after, it is better to do this before a meal and a couple of hours after a meal.

In the first trimester, you can plan your daily food intake as shown in table No. 4. Depending on whether there are allergic reactions to various fruits and vegetables, each woman should regulate their consumption on her own or on the advice of an observing doctor.

Conclusion

It is important for every pregnant woman to know which foods should be limited, and which should be completely abandoned for a while during pregnancy. Everything that a woman does during this period instantly affects the health of the unborn baby. The most vulnerable is the woman herself and the fetus during the first trimester. An increased salt content can increase toxicosis, cause increased swelling, which is why spicy dishes seasoned with a lot of spices and canned vegetables should be excluded from the diet, replacing them with fresh ones.

Fried food is undesirable not only during pregnancy, but also in everyday life. As soon as the pregnant woman reduces the consumption of fried foods, one can immediately notice a decrease in the strong feeling of thirst and improved digestion. Fried provokes constipation, impaired liver function. Today, there are many ways to cook "steamed". At the same time, eating pregnant food from the microwave should be avoided. Although the products are not covered with a crust, as when fried, they can cause great harm to the body of the mother and child.

Not everyone can completely eliminate sweets from their diet. However, it should be understood that “fast carbohydrates” do not bring any particular benefit to anyone, giving the body only extra pounds.

Carbonated sweet drinks have a high content of various dyes, preservatives, flavors, flavor substitutes. There is no mention of alcohol at all. It can only increase toxicosis, irritating the mucous membranes of all organs of the digestive tract, and also bring irreparable harm to the embryo.

Bibliography

1. Sobolev A.N. "Nutrition of a breastfeeding woman", 2009
2. Yurkov A.S. "Daily intake of vitamins by pregnant women", 2010.
3. Ivanskikh A.V. "Peculiarities of nutrition of pregnant women, women in labor and nursing mothers", 2009

For the full development of the baby and the well-being of the expectant mother, pregnant women must adhere to certain nutritional rules. In addition, following all the recommendations will help not only to bear a healthy child, but also to keep the figure slim and beautiful. Proper nutrition for pregnant women is the key to good baby health and a successful pregnancy.

Basic principles of nutrition for pregnant women

Expecting a baby is a great time to switch to a healthy diet and rethink your habits. The first thing that will have to change is the number of meals and move from 3 meals a day to 4-5 meals a day.

As the number of meals increases, the amount of servings should be reduced. The expectant mother does not need to eat for two - except for the extra pounds gained and additional problems due to excess weight during childbirth, this will not bring.

You need to eat often and in small portions.

Products must be only fresh and natural: no preservatives and synthetic products. The diet should contain fresh vegetables, fruits, berries and greens, which perfectly cope with the problem of constipation and contribute to the normalization of the intestines, as well as meat, fish, dairy products - the main sources of protein and the prevention of anemia and lack of calcium in the body.

How to eat right during pregnancy

1. Do not abuse large amounts of food, do not overeat, so that there is no feeling of heaviness in the stomach. It is not recommended to skip meals. If you feel hungry, it is better to have a snack in the form of an apple or yogurt;
2. It is necessary to have breakfast immediately after waking up. Nutritious cereals: oatmeal, buckwheat, corn, rich in trace elements and vitamins, ideal for a morning meal;
3. A varied menu is an important condition for the nutrition of expectant mothers. Each product is useful and will only benefit the child. The use of the same dishes can lead to a lack of certain useful and nutritious substances in the body;
4. You should limit the number of sweets, confectionery and flour products in your menu. Sugar can be replaced with healthy honey, sweets - with fruits, raisins, nuts;
5. The first half of the day is the best time for taking protein foods, the afternoon and evening are great for eating dairy, sour-milk, as well as vegetable products;
6. Proper nutrition during pregnancy involves drinking enough water to avoid swelling in pregnant women. Berry fruit drinks, compotes, jelly, rosehip broth and weak tea are useful;
7. Give preference to food that is steamed, stewed, boiled or baked. For fried foods, use as little fat as possible;

Important! The abuse of flour products and pastries can cause fermentation in the intestines and lead to discomfort and discomfort.

Proper nutrition of a pregnant woman: menu

Breakfast:

As the first meal after waking up, muesli with milk with various cereals, pieces of fruits and berries, nuts is suitable. Such a breakfast will saturate the body, energize and provide calcium and phosphorus.

Fresh seasonal fruits filled with homemade yogurt or frozen will also be useful, which do not lose their beneficial properties when defrosted. A variety of cereals, eggs in any form, toast: with cottage cheese, cheese, bacon, vegetables, cottage cheese casseroles will be an excellent breakfast and provide proper nutrition during pregnancy.

Lunch:

Second breakfast - a snack before lunch with fruit, yogurt, a milkshake with the addition of a piece of fruit or a handful of nuts and dried fruits.

Dinner:

Lunch is a complete meal. Include soups, boiled, baked or stewed meat in the diet, fish is useful. Boiled potatoes, stewed vegetables, vermicelli or pasta are suitable for garnish. Do not forget about vitamin salads with olive oil, herbs. After dinner, you can drink a glass of juice, compote or herbal tea.

afternoon tea:

An afternoon snack allows you to satisfy your hunger before dinner and energize your body, to cope with an after-dinner sleepy state. Fresh vegetable and fruit juices, a cake or a bun with honey or jam, cottage cheese mass or cottage cheese dishes are suitable.

Dinner:

For dinner, stews with meat and vegetables, fish dishes, egg dishes and fresh salads are great. You can also eat a bun with milk or yogurt.

Second dinner:

The second dinner, as a rule, falls at a later time. In order not to burden the stomach before going to bed and satisfy the feeling of hunger, a glass of warm milk will help, it is possible with honey, a piece of cheese with dry cookies or a handful of dried fruits or nuts. Any fermented milk products are suitable: fermented baked milk, yogurt, kefir.

Prohibited foods with proper nutrition during pregnancy on the menu:

• avoid eating half-cooked fish and seafood, such as sushi;
• vegetables and fruits must be washed well under running water to prevent infection with toxoplasmosis;
• It is worth avoiding the use of blue cheese varieties during pregnancy (dor blue, camembert), which contain the listeria bacterium, which is dangerous to the health of the baby.

Proper nutrition during pregnancy by week

First 4 weeks pregnancy is the time when the expectant mother realizes that now she should take her health more responsibly: eat differently. You should give up quick snacks "on the go", forget about fast food (hot dogs, french fries), smoked meats, and switch to vegetable salads, sour-milk products and fresh fruits.

Proper nutrition during early pregnancy should provide the body of the pregnant woman with enough calcium, which is necessary for the formation of strong bones in the unborn child. Calcium is rich in all dairy, sour-milk products, especially cottage cheese, green vegetables, broccoli.

Also, the body of the expectant mother needs manganese and zinc contained in eggs, oatmeal, bananas, turkey, spinach and carrots.

Toxicosis is a common occurrence in pregnant women, so proper nutrition in the first trimester of pregnancy during 5 to 10 weeks It consists in the exclusion of foods that can provoke vomiting. This applies to high-calorie and fatty foods. For nausea, you should eat small portions, lemon, sauerkraut, rosehip decoction, rich in vitamin C, and dried apricots are useful, especially before bedtime.

11-12 weeks of pregnancy- a period of unusual taste preferences in food in pregnant women. Do not deny yourself even the most daring combinations of products. enough.

13-16 weeks the time of completion of the formation of the fetal skeleton. The use of milk, cottage cheese, kefir will benefit the unborn baby.

During 17-24 weeks the formation and development of the organs of vision and hearing in the child. These weeks, foods rich in vitamin A are useful. It is found in large quantities in cabbage, carrots, and bell peppers.

FROM 24 to 28 weeks expectant mothers may experience an unpleasant feeling of heartburn, which is associated with the pressure of the stomach on the uterus, which has increased significantly by this time in size. Avoid fatty and spicy foods, sauces and condiments, and avoid carbonated drinks. With heartburn, cereals are useful, especially oatmeal and buckwheat, low-fat vegetable puree soups, boiled meat and stewed vegetables.

29 - 34th week of pregnancy- the period of formation and development of the child's brain. The diet should be dominated by red fish, dairy and sour-milk products, nuts and eggs. Proper nutrition for pregnant women during this period is especially important!

Beginning with 35 weeks- the time of preparation of the body for future childbirth, it needs energy. The source of energy and strengthening of the body are fresh and boiled vegetables. You should reduce the amount of meat and fish dishes, eggs, as well as calcium-rich foods in the diet - the body does not need calcium before childbirth.Its excess will harden the bones of the baby's skull and make it difficult for it to pass through the birth canal.

Important! More attention should be paid to the use of vegetable fats, dressing salads with vegetable oil, adding to vegetables. Vegetable oil helps to increase muscle elasticity and is an excellent prevention of hemorrhoids.

Pregnancy is a time when a woman can allow everything in her diet, but observe the measure, adhering to the basic rules of nutrition. Having organized proper nutrition during pregnancy for weeks, a woman should not deny herself small pleasures - a source of positive emotions, so necessary for the baby.

The fact that nutrition during pregnancy should be complete, balanced and healthy is not new. Everyone around you knows this, including you, even if you have never been pregnant. But how to provide the expectant mother with the right diet is sometimes a real mystery. In the first trimester, often a woman cannot eat anything at all because of the one that torments her. Then she suddenly comes to her senses, but her taste preferences change dramatically: now her favorite dish is not pilaf or borscht, but smoked fish with chocolate-strawberry sauce. And three weeks before the birth, she generally begins to eat everything without stopping.

The optimal amount of food consumed and the diet of a pregnant woman are separate topics. Let's just say that the daily calorie content of your diet should be 2300-3000 kcal. And it is imperative to maintain a balance of proteins, fats, carbohydrates, micro and macro elements - no restrictive diets! The most appropriate would be four meals a day.

And now we’ll talk about what you can eat during pregnancy, what foods should be preferred so as not only not to harm the baby and yourself, but vice versa: to get the most benefit from food during such an important period.

How to make a menu for a pregnant woman?

Vegetables and fruits- must certainly be included in the daily diet of the expectant mother. If you do not have allergies, you can choose any of them. But the exotic is best left for later. It is good if plant products make up 2/3 or at least half of your daily diet. Eat them raw and boiled, in salads, soups and second courses. Decoctions of dried fruits are very useful. Especially increase the amount of plant foods in the last weeks of the term. Vegetables and herbs improve the elasticity of the tissues of the birth canal and contribute to the normalization of the intestines. In addition, before childbirth is very undesirable, and such food will help maintain weight.

Berries- extremely useful and desirable for a pregnant woman. You can and should eat a wide variety of berries. Prepare fruit drinks, compotes, soufflés, eat fresh, frozen, dry, grated with sugar or in combination with other dishes (for example, in salads).

Meat should not be excluded from the diet in any case. This is the main source of much-needed animal protein (along with fish and dairy products). Meat provides you with B vitamins and iron. Choose lean, chilled (rather than frozen) meats. But it is better to refrain from sausages with preservatives and dyes.

Fish- a source of phosphorus and vitamin D, which, by the way, are responsible for the functioning of the baby's nervous system. Choose low-fat varieties of fish: cod, perch, pike, pollock, hake. And of course, fresh is best. And it is preferable to cook the fish by boiling or baking.

Dairy are the most complete and significant sources. For a pregnant woman, both fresh and fermented milk products are equally useful. A glass of kefir or curdled milk will be an excellent option for a second dinner, and with sour cream for breakfast or an afternoon snack, it is not only healthy, but also tasty. However, be careful with the whole one - it contains a lot of allergenic protein. And any purchased milk is whole. Therefore, it is better to drink it after boiling.

Kashi extremely helpful and desirable. This is a great option for breakfast. It is better to cook porridge with water, but milk or butter can be added at the end of cooking. Especially useful are millet, oatmeal, buckwheat and corn groats, rich in fiber, iron, carbohydrates and vitamins. Do not forget about muesli - a storehouse of vitamins. Just remember that they are very high in calories.

1. Give preference to fresh vegetables and fruits - during heat treatment, they lose many vitamins and nutrients.
2. Try not to cook for the future, but eat mostly freshly prepared dishes. If you work, and this is not possible, then at least on the weekend, prepare each meal immediately before eating. After all, it will not only be healthier, but also tastier.
3. Among the cooking methods, steaming and baking in the oven are considered the most useful. It is followed by stewing, then boiling and, of course, frying at the end of the list.
4. It is best to fry without oil in a special frying pan. If you eat something fried or baked on a fire, always remove the baked crust.
5. Choose lean cuts of meat, poultry, and fish.
6. Try to choose products according to the season. Of course, pregnant women will certainly want cherries in February or tangerines in June. But if possible, give them an alternative to what is growing at this time of the year.
7. Don't catch on the go. You need to eat calmly, slowly, chewing food thoroughly and enjoying it. Then the body will be easier to digest received, and the food will be better absorbed. It is recommended to take the next spoonful of the dish only when the taste from the previous one has disappeared.
8. Sweets in moderation are also okay. But it is highly desirable to replace sucrose with fructose, glucose and. Choose confectionery products prepared on their basis.
9. You should also pay attention to salt. Salt can be consumed during pregnancy, but it is recommended to control its amount: in the first half of pregnancy, a woman can consume 10-12 g of table salt, in the second - up to 8 g, and in the last 2 months - up to 5 g per day.
10. As for canned foods with a long shelf life, those labeled as baby food or containing no preservatives can be safely eaten. But also in limited quantities.
11. Bread is better to choose from wholemeal flour.
12. Don't overeat! The body should not receive more energy than it spends. So eat in moderation and move a lot.

It should be noted that with a normal pregnancy, there is no need for any diet. Remember that pregnancy and even toxicosis is a natural process. There is no need to drastically change the usual diet, moreover, it can negatively affect the metabolism. Just now focus more on the healthy than on the delicious. All of the above products can and should be consumed. And the menu with their content is called not dietary, but healthy and balanced. If you occasionally treat yourself to something harmful or unwanted, then nothing terrible will happen (provided that it is fresh and of high quality). The need for sour and salty foods can be met with herring, caviar, sauerkraut or pickles. But you don’t need to abuse anything, even such goodies.

What can you eat? All harmless, as it turns out. Everything that every normal organism needs, and during pregnancy it needs doubly. And in fact, eating tasty, varied and healthy is not particularly difficult. Soups and borscht are only welcome (of course, with an eye to all the above recommendations - without smoked meats and canned food). Any porridge or mashed potatoes can be harmoniously supplemented with fish, meat goulash, stewed liver, meatballs. In general, you can experiment with salads indefinitely, as well as with tasty and healthy dressings for them (remember that purchased mayonnaise and sauces are strictly prohibited). And fruits and berries, as well as drinks from them, will perfectly complement the everyday menu.

Summing up, we want to say that almost everything can be eaten during pregnancy - with an eye on allergies. The main thing is not to abuse. Even the most healthy foods will do harm if you eat them to satiety. Just try not to fry the meat with potatoes to a hard crust, and choose a healthier one among the alternatives. That's all.

Specially for- Elena Kichak