Fats during pregnancy: why are they needed? Why does a developing child need fats. Proper nutrition of a woman during pregnancy

healthy eating and tracking your figure are the fetishes of recent decades. People who want to be healthy and beautiful spend hours in gyms and carefully calculate the calorie content of their food, sometimes for the sake of rapid achievement results, rushing to extremes.

We will not talk now about dubious rigid diets with the complete exclusion of certain substances from the diet (for example, a diet without fat or a diet with low content fats), which a sane person is unlikely to go for. Let's talk about complete nutrition, proper nutrition, including fats-proteins-carbohydrates, and in a rational ratio. And let's start, perhaps, with fats, which are often terribly afraid of everyone who fights for a slender figure.

There is no need to be afraid, you need to know the information! If you sincerely still believe that butter- evil, from vegetable oils you need to use only expensive olive oil, and a fat-free diet is a direct path to healthy weight loss, our series of articles is just for you. So, get acquainted - fats and oils

The main thing you should learn is that dietary fats are essential for normal functioning organism. Problems with them arise for those who use either the wrong fats, or the wrong amount, or (as in a popular joke) do not know how to cook them.

Yes, in terms of calories, fats are more than twice as high as carbohydrates, but this does not mean that losing weight should give them up altogether!

Why does the body need fat? Their main functions are energy and structural. Simply put, fats are essential cell membranes and are the most important source of energy(if one gram of carbohydrates is equivalent to 4 kcal, then one gram of fat is already 9 kcal). In addition, they contain important fat soluble vitamins(A, D, E, K), contribute better assimilation many substances and are directly involved in many processes occurring in our body. Properly selected oils can even perform healing functions! And we are not yet considering the “side” properties of fats, such as thermal insulation of the body, “storage” of water, improving the taste of food, and so on.

Why does the body need fat from the outside? Because the body itself is not able to fully provide itself with them and simply has to get them with food. There is even a very speaking scientific term - “essential fatty acids”, that is, there is nothing to replace them in nutrition, period.

Fatty acids and their properties

What are fats and are they all equally important and beneficial for the body? As you know, dietary fats can be vegetable(sunflower, olive, linseed oil etc.) and animal(lard, butter, fish fat etc.) origin. We will talk about each of them in more detail in separate articles, but now it is important for us to learn the basic general information.

Great importance It has qualitative composition consumed fats. Any fats consist of special organic "bricks" - fatty acids. Those in their own way chemical structure are divided into saturated (in them, the bonds between carbon atoms are extremely saturated, so they are little active in biological sense) and unsaturated (contain one or more unsaturated (double) bonds in the molecule, in place of which hydrogen can be added - they react more easily with other substances in the body in the place of their fragile double bond). The latter, in turn, according to the number of double bonds, are divided into mono- and polyunsaturated.

Saturated acids(for example, stearic and palmitic) for the most part are easily synthesized in the human body and are difficult to digest, so their excess intake from the outside is undesirable and leads to the accumulation of calories. Unsaturated acids are digested much easier and perform more important functions. For a full existence, the body needs both.

Several acids from the unsaturated group are the most important essential (omega fatty acids) that the body cannot synthesize itself, but needs them. These are polyunsaturated omega 3(linolenic acid) and omega 6(linoleic acid). The value of omega-3 is difficult to exaggerate - the health of the cardiovascular and nervous systems, brain function and condition directly depend on it. mental sphere, the normal development of the fetus in pregnant women. In the vast majority of cases, unfortunately, today the average diet of a “Western person” is desperately lacking precisely omega-3. Omega-6 is also extremely important, indirectly strengthening immune system, participating in the formation of prostaglandins, regulating the work of the gastrointestinal tract and of cardio-vascular system, allergic reactions.

It is interesting that the derivatives of these two acids have the opposite direction of action: some narrow the lumen of blood vessels and bronchi, increase inflammation and thrombosis, while others dilate the bronchi and blood vessels, suppress inflammation, and reduce thrombosis.

(There is speculation that the dramatic shift in the ratio of polyunsaturated fatty acids towards omega-6 in recent decades has led to an increase in the risk of occurrence and widespread inflammatory diseases and allergies.)

So, animal fats (meat and lard, fish, poultry, dairy products) in their composition are mainly saturated acids, and vegetable (oils, nuts, cereals) are mostly unsaturated. But do not think that it follows from this that in the pursuit of health, only vegetable fats should be consumed! Only the best can be considered balanced diet, which includes all the main types of fatty acids, without "slopes" in one direction or another.

Yes, almost all animal fats contain the most important phosphatides and sterols, which are actively involved in various life processes (we will talk about their importance for the body a little later in a separate article), some are very significant unsaturated arachidonic and oleic (omega-9) acids. Animal fats are also sources of essential fat-soluble vitamins A and D.

Rich in unsaturated linolenic acid sea ​​fish and animals (especially from northern latitudes), fish oil. Pork lard and butter are champions in the content of saturated fatty acids among animal fats, slightly less in pork, fatty sausages and cheeses. There are many phospholipids in poultry and fish, cheese, and eggs. Arachidonic acid is found in eggs and offal, oleic acid is found in pork and beef fat. Eggs, cheeses, butter are rich in cholesterol.

Vegetable fats in turn, they are the most important sources of essential unsaturated fatty acids, they are rich in phosphatides, that is, they also supply the body with valuable substances that are involved in a number of significant processes. Some vegetable oils contain saturated fatty acids (palm and coconut, for example).

The leaders in the content of well-absorbed vitamin E are walnut seed oil and wheat germ oil. Rich in omega-3 acids flax-seed and oil from it, as well as camelina oil, but the main source of omega-6 in the normal diet is sunflower oil. It is not indispensable, but the unsaturated omega-9 fatty acid, which is abundant in olive oil, is also very important.

An intermediate place between animal and vegetable fats is occupied by margarine, which includes vegetable and animal fats, milk, salt and egg yolk, as well as all kinds of additives "to the taste" of the manufacturer - dyes, preservatives, flavors Margarines are very different in production technology and composition, so in general it is impossible to unambiguously speak about their nutritional value and benefits in principle.

(Now you can evaluate, for example, a healthy mediterranean diet, which is on everyone's lips, with an abundance of fish and olive oil, and the diet of the average Belarusian with a clear bias towards meat and sunflower oil, that is, with a clear excess of omega-6 compared to omega-3.)

Part 2. Fats: too little or too much? How to use fats?

What happens if there is too little fat in the diet? No, not a quick cherished weight loss, but a lot of problems in the body. For example, lethargy and apathy, metabolic disorders of certain substances, slowdown in detoxification processes, a sharp decrease in the number of certain enzymes and hormones, deterioration of the skin and hair, an increase in the risk of all kinds of inflammation With a lack of fat intake, the body restructures its work, trying to make up for the deficit through its own synthesis, wasting additional strength and energy, and besides, getting a result of not quite “that quality”. In quite advanced cases we can already talk about the development of atherosclerosis, diseases of the musculoskeletal system and nervous system about circulatory disorders.

What happens if there is too much fat in the diet? First of all, violation digestive processes(bile does not have time to emulsify all the incoming fat). Also, deterioration in the absorption of protein and some macronutrients, an increase in the need for vitamins, disorders of fat metabolism. From here follow - an increase in body weight with all the consequences, sharp rise the risk of developing atherosclerosis, diabetes, gallstone disease

That is, any extreme is unacceptable. From the foregoing, it becomes clear that the body needs fats, but fats must be of high quality and consumed in moderation.

How much fat to consume? But here there will be no general answer, since the amount of fat that should come from food depends on many factors: your age, health status, volume of physical and mental activity even those around climatic conditions! The more energy the body uses, the more fat is needed to replenish it. Very average daily rate fat intake by a healthy adult ranges from 1-1.5 g per kilogram of body weight (about 30% of calories daily ration human) - and taking into account the body's need for fatty polyunsaturated acids one third of these approximately seventy to one hundred grams should be vegetable oils and two thirds animal fats. Reduce with age total fat intake plus change the ratio of vegetable and animal fats in the diet to about 50/50.

How much fat does the body need? There are several methods for determining this amount, but none of them can be considered ideally correct. Most nutritionists agree that the amount of fat in a woman's body should be 18-25%.

The simplest, albeit approximate, result is the measurement of body volumes: the waist should be divided by the volume of the chest and separately by the volume of the hips. If both numbers obtained exceed 0.8, then the amount of fat in the body is too large.

How to consume fat correctly? The nutritional value different fats is different and largely depends on the digestibility of fat by the body. It, in turn, depends on the melting temperature of a particular fat - the higher this temperature, the worse the fat is digested and absorbed. to fats with high temperature melting include, for example, mutton and beef fat, with low - many vegetable liquid fats, butter, lard, margarines.

Improper storage, high-temperature cooking, as well as deep technical processing are capable of even the most valuable fats"spoil". In the light or when stored for too long, fats turn rancid and oxidize, the use of such a product has an adverse effect on the body. intensive heat treatment leads to the destruction and oxidation of fats and their beneficial components(the fat in the frying pan “smoked” - which means it is already collapsing) with parallel formation and release of no useful substances like carcinogens, the neutralization of which takes great amount forces and resources of the body. Strong technological processing with the aim of increasing the shelf life, leveling the color or strong natural smell of the oil often transforms the structure of the product so much that it is no longer necessary to talk about any of its benefits at all.

For example, unrefined vegetable oil and butter are unprocessed fats and much more useful than, for example, margarine obtained by hydrogenation with the formation of the most harmful trans-fatty acid isomers, or refined vegetable oil (we will also talk about this in more detail in the relevant articles).

Caloric content of animal fats and plant origin about the same. Do not forget also that when mentioning the daily allowance, we are not talking about fat in pure form- tablespoons of vegetable or cubes of butter. So-called "hidden" fats are found in many foods, especially in the confectionery and fast food categories, and can greatly disrupt the caloric balance if ignored. In addition, do not forget that factors such as excessive consumption of alcohol and "heavily processed" fats can impair the activity of enzymes responsible for fat metabolism.

So, we hope that from the first article of the cycle you have understood that fats in a full-fledged healthy diet are extremely necessary. You just need to learn how to choose and use them correctly.

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January 14, 2018 Now in the world there is a boom of "superfoods" - hyper-healthy food, a pinch of which can cover almost daily allowance necessary for the body nutrients. The editors of the portal site decided to conduct their own study of the popularity and usefulness of chia, including the real experience of readers of the portal and Facebook friends, including Maria Sanfirova, the author of this review and part-time vegetarian with decent experience ...

January 09, 2018

Details Created on 08.10.2013 17:54

The distribution of food during pregnancy can be represented as a pyramid. At the base of the pyramid are foods that should be more common in the diet of a pregnant woman and make up the majority of it. The products are located on different levels the pyramids are no coincidence. The closer to the top, the less important is the share of food in the diet of a pregnant woman.

From the first days of pregnancy, a woman's body needs a constant supply of high-grade proteins, the main building material for cells and tissues. Proteins in the mother's body break down into components (amino acids), from which the mother and fetus synthesize new proteins that they need more. Insufficient consumption products, saturated with proteins, contributes to the development of anemia (anemia) and a decrease in resistance to infection. So try to eat more products With high content protein. Lean fish, meat, legumes, nuts, fresh eggs (but not raw) are all high in protein.

Fats are used in the construction of cells and provide the body with energy, in addition, the value of fats lies in the fact that they contain important fat-soluble vitamins (A, E, K, D) and fatty acids. The diet of a pregnant woman should contain up to 40% vegetable fats. Vegetable fats contain unsaturated fatty acids, are rich in vitamins and can lower blood cholesterol levels. You can use vegetable oils such as sunflower, corn, mustard, olive. Animal fats such as cream, butter, sour cream, lard should be consumed in small amounts.

Most of the daily diet should be foods high in carbohydrates. Carbohydrates are the main and most efficient source of energy, it is the fuel for muscles during physical work And vigorous activity. But to endure and give birth to a strong and physically developed baby requires enough strength and skill. The daily requirement for carbohydrates is 3-4 times greater than for proteins and fats. A pregnant woman should receive carbohydrates mainly from foods rich in vegetable fiber (wholemeal bread, cereals, vegetables, fruits). These products, in addition to carbohydrates, contain vitamins and mineral salts and contribute to the improvement of bowel function, strengthen the muscles of the heart, improve kidney function. However, excess sugars and starches that are not converted into energy, turn into fat, which accumulates in the body, can affect physical development and well-being of the baby, disrupts the activity and elasticity of the joints and muscles involved in childbirth. It is important that a significant part of the diet of a pregnant woman is fiber. Fiber improves bowel function, prevents rotting food and flatulence. The normal composition of the intestinal microflora in the mother is better preserved, which indirectly is the prevention of dysbacteriosis in the baby. The main suppliers of fiber are fruits and dried fruits, vegetables that you can eat in any quantity. During pregnancy, the need for vitamins and minerals Oh. The lack of vitamins and microelements in the diet can cause metabolic disorders in the body of the mother and fetus, various complications during pregnancy, increased susceptibility to infections. Vitamins C, A, D, E, B vitamins, folic acid must be present in the diet.

Pay special attention to the combination of products.

If you combine foods wisely, you can ensure more efficient absorption of food. A person does not benefit from food that is not digestible. If the food is poorly digested, then this can lead to rotting and fermentation of products and the formation of substances harmful to the body of the mother and child. In addition, the fermentation process is accompanied by gas formation, which can lead to flatulence and unpleasant sensations This is especially harmful in the last stages of pregnancy. But what is especially important harmful products disrupt the normal composition of the intestinal microflora, and against this background, dysbacteriosis, thrush can develop, skin function worsens, not only in the mother, but also in the baby. Try not to take the first, second, third dish at once, it overfills the stomach and puts pressure on the fetus, the food is poorly digested and poorly absorbed. Eat often and in small portions.

Cook and eat with a sense of gratitude “for daily bread.”

Cook in a good mood. Eat with pleasure, in a relaxed atmosphere. Let peace and joy reign at the table, eat, thinking about something pleasant, try not to discuss exciting matters at the table, forget about the worries of the day for a while.

If the expectant mother is tired, agitated or irritated, it is better to postpone the meal for a while, and at this time take a comfortable shower, listen to music. Drawing helps a lot, especially the depiction of your feelings in a drawing!

If a woman does not feel well, it is better to drink juice, or a vegetable broth, or an infusion of mint, lemon balm, rose hips with honey, and eat later, with good health.

Do not rush at the table, chew all food thoroughly. ,

Eat only when you are hungry, try not to snack on the go. It is better to follow the rhythm of nutrition, eat at about the same time, then the body will be able to prepare - cook digestive juices and the food will be digested immediately and well.

Proper cooking - will help to maximize the useful substances contained in the products.

Try to choose for each dish rational mode cooking. Don't overcook foods; try not to reheat the same dish several times, it is better to set aside only the portion that will be used. Cook in the most gentle way: baking, steaming, stewing. Avoid frying, cooking in large numbers water, with this method of processing products, many useful substances are lost.

If possible, do not cook for several days at once.

Do not use aluminum utensils and metal graters when cooking.

Introduce new and unusual foods into the diet gradually, in small portions, let the body get used to it. If possible, observe the wise law: "Get up from the table with the feeling that you could eat something else."

Remember that for a pregnant woman, it is not calories that are important, but the quality of food, its naturalness, primarily a “living” cell (whole cereals, raw vegetables and fruits, fresh meat and dairy products…).

The nutrition of a pregnant woman must necessarily include all the necessary substances. Let's consider the main necessary substances by groups (for example, proteins, fats, carbohydrates, etc.). For each group we will describe:

1. Why this group of substances is needed (how it affects the condition of the pregnant woman, the growth and development of the child, etc.);
2. What products contain this group of necessary substances;

Squirrels. Animal and vegetable proteins in the diet of pregnant women

For what. Protein, in simple terms, is the main building material for new cells. Pregnancy is a real big construction site. The uterus grows, the breast grows, the placenta is formed and grows, the child grows - protein is needed for this growth. In addition, during the breakdown of protein, the thermal energy needed by the body is released. It is thanks to the normal level of protein that we are resistant to stress, to the effects of infections and toxins. And, of course, if there is not enough protein in the body, then the body is depleted, prone to harmful effects. Proteins are of animal and vegetable origin. Both those and others are broken down in the body, forming amino acids. The body produces more amino acids from animal proteins than from vegetable proteins. But even for the breakdown of animal protein, more energy and time are needed than for the breakdown vegetable protein. In addition, more waste products are obtained from the processing of animal protein, and they need to be removed from the body, and this additional load on the kidneys, liver, etc. That is why such desired product like meat, in recommendations for pregnant women it always comes with reservations, such as: “it is necessary, but in small portions, low-fat varieties, etc".

Note. All of the above has importance in the case when the pregnant woman is a vegetarian. In this case, you need to be doubly careful about the diet, as you need to make sure that the body is sure to receive right amount squirrel.

What foods contain proteins

Animal proteins are found in:

• Meat of low-fat varieties;
• Bird (domestic)
• Fish;
• Eggs.
• Milk and dairy products

Note: Any sausage products cannot be considered as a source of animal protein.

Plant proteins are found in:

• legumes;
• Mushrooms;
• Seeds;
• Nuts.

• 25% - meat or fish (120-200 grams);
• 20% - milk and liquid dairy products (400-500 g);
• 5% - eggs (no more than 1 pc).

We remind you that all these products (meat, fish) are best stewed, boiled, steamed, baked, and not fried. Eggs are better to boil, or to make an omelette.

Fats. Animal and vegetable fats in the diet of pregnant women

During pregnancy, the body needs the fats and fatty acids they contain. The consumption of fats within the norm has a beneficial effect on the formation and development of the child's brain, his vision, and also reduces the risk of having a child with low weight.

Fats come in 4 different types, in addition, they are divided into useful and harmful.

The optimal rate is 75-85 g per day. Of which 15-30 g (1-2 tablespoons) vegetable fats(sunflower, corn, olive oil, a few nuts). The rest of the fats are usually taken from the meat, fish and dairy products eaten during the day. It is in order not to "overshoot" the norm of fats, it is recommended to choose meat and fish of low-fat varieties.

Carbohydrates and fiber in the diet of pregnant women

Carbohydrates are the main energy component of the body's work, a kind of fuel. With a lack of carbohydrates, the body begins to break down its proteins, which leads to negative consequences for a pregnant woman and a child: a drop in immunity, sharp drops mood, sharp swings between cheerfulness and fatigue, lack of fetal weight, and so on. In the diet of a pregnant woman should be carbohydrates in the amount of 350-500 grams daily. Moreover, it is very important that this norm is “recruited” at the expense of foods rich in fiber. It is noticed that in modern conditions life of a woman (even not pregnant) receives an insufficient amount of fiber. And during pregnancy, fiber intake (and replenishment carbohydrate balance) - especially important. If you “lack” fiber, then most often pregnant women suffer from constipation and hemorrhoids, you can read more about this in the article. It is very important to prevent these problems with proper nutrition. So, the required amount of carbohydrates is best and most correctly obtained through foods rich in fiber. These are the products:

• Wholemeal bread;
• Cereals;
• Vegetables and fruits;
• Dried fruits;
• Bran;

Note. With a correct (normally 350-400 g) fiber intake, it is very important to drink enough fluids (see Fluid During Pregnancy). Otherwise, without fluid, fiber can also lead to constipation.

For example, daily intake oatmeal, filled with fruit juice with pulp, - will provide easy daily cleaning intestines, without problems and constipation. You can make any juice, apple, add carrots, oranges, pears. It is better to add fruit pulp to the juice so that it is thick. And do not forget to add a spoon (dessert) of olive oil so that all the vitamins are absorbed.

Everywhere it is written, and all pregnant women understand that they need to eat fiber. But not everyone can force themselves. Therefore, you need to come up with a combination of the proposed products that will please you. Perhaps it will be milk porridge. Perhaps cereal with milk, juice, kefir. Perhaps - just cutting vegetables and fruits. The main thing is that the resulting dish can be eaten with pleasure.

Minerals in the diet of pregnant women

• Calcium. Important component bone tissue, blood. Participates in the process of blood coagulation, normalizes the activity of the neuromuscular system. Contained in such products: milk and dairy products, egg yolk, rye bread.
• Phosphorus. It plays an important role in the formation of bones, is part of the energy-accumulating enzymes of cells. Contained in such products: fish and seafood, cheese, cottage cheese, milk, nuts, bread, beans, peas, oatmeal and buckwheat.
• Sodium. The main regulator of water metabolism in the body. Main product - salt. Approximate intake of salt. In the first half of pregnancy, you can consume up to 10-12 g of salt per day, in the second half you should limit yourself to 8 g, and in the last two months of pregnancy - up to 5-6 g per day, or less.
• Potassium. Important for the development and functioning of the cardiovascular system. Contained in such products: apples, plums, apricots, peaches, gooseberries, blueberries, dried apricots, raisins, oatmeal, baked potatoes.
• Copper. Important for blood formation. Contained in such products: nuts, grains and legumes, meat, animal liver, egg yolk.
• Zinc. Important element blood composition and muscle tissue. Found in: meat (red), legumes, nuts, whole grains, dairy products.

Microelements in the diet of pregnant women

• Iron. The main function is to participate in the formation of blood. Briefly, iron is found in lettuce, spinach, prunes, apples, grapefruits, pomegranates, lemons, buckwheat and oatmeal, rye bread, meat, animal liver, in egg yolk. Most experts (doctors) agree on the issue that it is very difficult to maintain the level of iron within the normal range only with food. Therefore (especially if you are planning a caesarean section, an operation that requires normal level hemoglobin), it is recommended to monitor (by regular blood tests for hemoglobin) the level of iron, and take iron supplements recommended by the doctor.

Note. From my own experience, I can say that neither apples (3-4 per day), nor buckwheat, nor pomegranates (it is sour, it causes heartburn), nor the liver, by themselves, provide the desired level.

• Iodine. Participates in the formation of hormones thyroid gland. Contained in such products: sea fish, seaweed, meat, eggs, milk, beets, carrots, lettuce, potatoes, cabbage, cucumbers, apples, grapes, plums.

In general, regarding iron and iodine, we can draw the following conclusion. Not recommended rule out completely products containing them. And it doesn’t make sense to specifically “stuff” with seaweed, buckwheat and apples. After all, all the same, there will be meat or fish in the diet, there will be the same buckwheat, apples, sometimes eggs. As much as possible, the body will take from them, the rest will be supplemented by the drugs prescribed by the doctor.

Vitamins in the diet of pregnant women

• Vitamin A (retinol). Important for the development of the embryo (heart, lungs, kidneys, eyes). Helps maintain vision. Contain such products: liver, eggs, butter, milk, cheese, carrots.
• Vitamin C (ascorbic acid). Helps to avoid stretch marks, an important component for the body's absorption of iron. Contain such products: black currant, rosehip, strawberry, green onion, cabbage, tomatoes, spinach, citrus, kiwi.
• Vitamin D (ergocalciferol). Helps to regulate the level of calcium and phosphates in the body, improves immunity. Contain such products: butter, fish oil, egg yolk.
• Vitamin E (tocopherol). Antioxidant, promotes normal state placenta, blood vessels. Increases the immune defense of the body (in combination with vitamin C). Contain such products: green beans, peas, wheat, corn, oats, lettuce, liver, kidneys, nuts, vegetable oil.
• Vitamin B1 (thiamine). Normalizes the work of the nervous system, promotes normal exchange substances in brain tissue. Contain such products: bread, yeast, legumes, meat, liver, milk.
• Vitamin B2 (riboflavin). Participates in the breakdown of proteins, fats and carbohydrates. Provides optimal weight gain. Improves condition skin, mucous, nervous system. Contain such products: milk, eggs, cottage cheese, liver, meat, yeast.
• Vitamin B6 (pyridoxine hydrochloride). Responsible for the absorption of proteins, fats and carbohydrates by the body. Necessary for the formation of the nervous system of the child. Relieves symptoms of toxicosis (nausea). Contain such products: yeast, beans, kidneys, meat, egg yolk, milk.
• Vitamin B 9 (folic acid). Takes part in the processes of division, development and growth of cells of tissues and organs. The substance is necessary for the normalization of hematopoietic processes - with its participation, blood elements are formed - leukocytes, erythrocytes, platelets. Contain such foods: beans, walnuts, Brussels sprouts, broccoli, hazelnuts. Since folic acid is easily lost during cooking, it is recommended to take it in preparations. Reception should be started from the moment you decide to become pregnant, and up to and including the 12th week of pregnancy. Norm daily consumption 400 mcg.
• Vitamin B12 (cyanocobalamin). Responsible for development nerve cells and red blood cells. Contain such products: liver, kidneys, heart, egg yolk, meat, cheese, buckwheat.
• Vitamin H. Lack leads to early toxicosis, pigmentation. Contain such products: soy, peanuts, onions, cabbage, spinach, apples, tomatoes, yeast.

Fluid intake during pregnancy

In short, during pregnancy, a woman should drink from 1.5 to 2 liters of fluid per day. In this range, fluctuations are possible (depending on the duration of pregnancy, on the condition of the woman, the tendency to edema, season and living conditions, weight, etc.). This volume includes all liquids consumed per day: soups, compotes, juices, water, etc.

Essential foods for a pregnant woman's diet

Much has been written about exactly how a pregnant woman should eat. If you try to follow all the advice, measure out all the norms, try to eat everything that is necessary and healthy, then there will simply be no time for anything other than food. Yes, and eat all this is simply impossible physically. Therefore, it is logical to choose products that contain the recommended “usefulness” to the maximum. And do not abuse the "harmful". About what is categorically impossible and what it is desirable to avoid is described in detail in the article. Let's see the list of "winning products". I repeat, we will choose those products that contain the maximum set of everything that is needed during pregnancy. Here is an approximate recommended daily amount of these products.

• Meat, 150-200 g.
• Fish, 150-200 g.
• Eggs (yolk), 2 pcs per week.
• Milk and dairy products. Milk 200 g, dairy products (cottage cheese, kefir, yogurt, curdled milk) 200 g.
• Cereals, cereals, wholemeal bread, 150 g.
• Vegetables. There are no volume limits. Potatoes no more than 100 g.
• Fruits. There are no volume limits.
• Dried fruits (dried apricots, prunes), 2-3 pcs.

Nuts (walnuts, peanuts, hazelnuts, cedar), 2-3 each, or a mixture of different nuts

It is important to eat right and high quality throughout pregnancy. Therefore, you should choose and buy in Mom's Store for pregnant and lactating women, which you can take with you for a walk, on a trip or to a maternity hospital. In these products excellent composition, and most importantly, the balance between fats, proteins and carbohydrates.

Taisiya Lipina

Reading time: 18 minutes

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No one will argue that our health is largely dependent on nutrition . Unfortunately, in our time, products contain many harmful components and additives, sometimes very toxic and even prohibited. Therefore, the nutrition of the expectant mother should take into account not only the diet "for two", but also usefulness of products . How should the expectant mother eat, and how to be guided by choice of products ?

Nutrition in early pregnancy

One of the essential conditions for normal development crumbs in the womb good nutrition mothers whose body needs much more nutrients and vitamins , than usual. Therefore, the diet early dates pregnancy, although not very different from the usual, but must already take into account all the nuances future mother's nutrition .

Basic Rules:

What can and can not eat in early pregnancy?

• Eliminate completely nicotine with alcohol

  Remember, even half a glass of wine can cause serious consequences. Caffeine, cola and chocolate are also eliminated or reduced to a minimum..
• With an acute need for acidic foods and when the taste changes, pickles, herring, sauerkraut- but in limited quantities.
• Leaning on on vegetables, fruits and dairy products.
• Canned food allowed , but only marked " baby food"or" no preservatives.
• Be sure to include in the diet: fermented milk, buckwheat, herbs and dried apricots, cottage cheese and cheeses, liver.
• Seaweed and fish We eat at least 2 times a week.
• Recommended in the diet: grape, wheat bran, wholemeal bread and beets - to prevent constipation.
• Fats choose vegetable (it is better to forget about fat for a while).
• Sahara - no more than 50 g / day. And we get carbohydrates from fruits / vegetables, honey, cereals.

The first 3 months of pregnancy is, as you know, the period during which the organs of the future crumbs are formed. Therefore, all microelements, vitamins and other useful substances must enter the mother's body in the proper amount.

• The right amount of nutrients per day with a total energy value of 2500-2700 kcal: 350 g of carbohydrates, about 75 g of fat and up to 110 g of protein.
• Daily norm of minerals: about 1500-2000 mg of calcium, up to 1-1.5 g of phosphorus, 5 g of potassium, about 500 mg of magnesium, about 18 mg of iron, 5 g of potassium, 5 g of chlorine, 5 g of sodium.
• Water - up to 2.5 liters per day. Moreover, of these, 1.2 liters are first courses, tea and compotes with jelly.
• Salt - up to 12 g per day.
• Energy value of food: 1st breakfast - up to 30% daily ration, 2nd breakfast - about 15%, at lunch - 40%, for dinner - 10%, and before bedtime (9 pm) - 5%.

Of course, there is no need to calculate the number of trace elements per plate. Moreover, with proper nutrition, the doctor prescribes additionally only folic acid, calcium and iron - it is in them that expectant mothers, as a rule, experience the maximum deficit.

Features of the diet in the second and third trimesters

From the 2nd half of pregnancy, a woman begins to gain 300-350 g per week. The food rules have changed a little since this period. Energy consumption is significantly reduced, respectively, and the calorie content of dishes should be reduced.

Basic Rules:

• Switching to 5-6 meals a day - We eat more often, smaller portions.
• Approximate diet : 1st breakfast - at 8 in the morning, 2nd - at 11 o'clock, at 2 o'clock in the afternoon - lunch, afternoon tea - at 16.00, dinner at 7 pm, before going to bed we drink kefir. Breakfast and lunch should include cereals and fish (or meat), but in the evening meal it is better to get by with dairy and vegetable products.
• Watching your preferences change . If you suddenly urgently and constantly crave foods that you haven’t eaten before, you may not have enough substances contained in these products. For example, under constant thrust leafy vegetable salads can hide anemia and oxygen starvation crumbs.

What to eat?

• We limit smoked meats, strong broths, mushroom soups in the diet.
• We lean on light cheese, dairy and vegetable foods, fruit and milk soups, vegetable broths, cottage cheese with sour cream.
• We draw easily digestible proteins from light cottage cheese, curdled milk, lean fish and boiled meat.
• Black bread helps to increase intestinal motility - with its help (as well as with the help of berries, vegetables and fruits) we fight constipation, which during this period for many expectant mothers becomes a real disaster. We add prunes, kefir, compotes, cottage cheese here.
• We replace sugar with honey, confectionery products with baked apples and other light desserts. Extra pounds are useless now.
• From the 16th to the 24th week, beta-carotene and vitamin A are needed for better development of hearing / vision of the fetus, which we get from carrots, yellow peppers and cabbage. Note: in order for the carrot to be absorbed, it must be eaten with fats (butter, sour cream).
• Recommended from 24 to 28 weeks fractional nutrition so as not to overload the stomach. We create the menu as diverse as possible, and categorically refuse coffee and soda.
• 29-34th week. Now the teeth are being laid, the brain is developing and the bones of the baby are growing. Therefore, fatty acids, calcium and iron are simply necessary for mom. We eat red boiled meat, green vegetables, fish and nuts.
• At the 35-40th week, we lean on cereals and vegetables - it's time to prepare for childbirth.
• With puffiness, the menu includes chokeberry, figs and walnuts, and from drinks - blackberry juice and rosehip broth.

Essential Nutrients

Nutrition for pregnant women - dangerous foods

Most of the nutritional rules for expectant mothers are prohibitions. Unfortunately. But you must admit that for the sake of the health of the crumbs, 9 months can be tolerated.

So, what is forbidden to eat?

• Cola, chocolate, coffee - all foods containing caffeine.
• Fast food, hamburgers, shawarma, etc.
• Canned food, smoked meats.
• Any unhealthy dishes with fatty sauces, flavorings, vinegar, big amount oils, etc.
• Cakes, pastries.
• Sharp cheeses and sausages.
• Soda (any).
• Unpasteurized milk (this is dangerous!).
• Undercooked meat (do not risk the health of the baby).
• Pickles and marinades (limited).

In order not to have a snack on the go and not worry - but did the little one have enough useful substances today - it is better to draw up a menu in advance. Remember that a hearty breakfast is now simply necessary for your baby, and a sausage in dough or a hamburger is better to “give to the enemy”.

Approximate weekly menu during pregnancy:

Monday:

• For the 1st breakfast - juice (apples) + mashed potatoes + goulash.
• 2nd breakfast - milk + biscuits + fruit.
• At lunch - compote + pea soup + stew (vegetables, more greens) + fish (boiled, in one piece).
• For an afternoon snack - a handful of berries.
• Dinner - cranberry mousse + soufflé (cottage cheese).
• Kefir .

Tuesday:

• For the 1st breakfast - light vinaigrette (with grow / oil) + egg (boil hard boiled) + rosehip infusion + curd soufflé.
• For the 2nd breakfast - a couple of fruits + milk.
• Dinner - cranberry mousse + borscht + vermicelli with chicken (boil).
• For an afternoon snack - rosehip infusion + fruit.
• For dinner - light cottage cheese with sour cream + (optional - with milk).
• Kefir .

Wednesday:

• For the 1st breakfast : milk + light cottage cheese + mashed potatoes (potato / carrot) + fish (boiled, in one piece).
• For the 2nd breakfast : juice + scrambled eggs with zucchini.
• Dinner - soup (vegetables), pureed + berries + tea + oatmeal with beef tongue (boil).
• For an afternoon snack - rosehip infusion + a couple of fruits.
• For dinner - light cottage cheese + milk.
• Kefir / ryazhenka.

Thursday:

• For the 1st breakfast : light cottage cheese + stew (green vegetables) + tea with milk + fish (boiled, in one piece).
• For the 2nd breakfast : milk + apple baked with nuts.
• Dinner - soup (rice, meatballs, vegetables) + a couple of fruits + compote (prunes) + mashed potatoes (potatoes) + fish (boiled, in one piece).
• afternoon tea : cranberry mousse + light cottage cheese.
• Dinner : scrambled eggs + tea (with the addition of milk).
• Kefir .

Friday:

• For the 1st breakfast : scrambled eggs (possible with vegetables) + tea (with milk) + light vegetable salad with grow/oil.
• For the 2nd breakfast : drinking yogurt + a couple of fruits + light cottage cheese.
• Dinner : soup (potato, fish) + buckwheat + meat (boil) + fruit jelly + vegetable salad.
• For an afternoon snack : berries + rosehip broth + cookies.
• Dinner : light cottage cheese + milk.
• Kefir .

Saturday:

• For the 1st breakfast : milk + mashed potatoes (potato / carrot) + fish (boiled, in one piece).
• For the 2nd breakfast : light vinaigrette (grows / oil) + a piece of herring + fruit drink.
• Dinner : pea soup + mashed potatoes (carrots) + beef (boiled, 150 g) + compote.
• For an afternoon snack : fruit drink or rosehip infusion + a couple of fruits + cookies.
• Dinner : omelette with zucchini + tea.
• Kefir .

Sunday:

• For the 1st breakfast : liver stewed with carrots + light cottage cheese + tea with milk.
• For the 2nd breakfast : oatmeal + juice.
• Dinner : fish soup + vegetable salad + buckwheat + goulash + compote (prunes, dried apricots).
• afternoon tea : souffle (cottage cheese, berries) + cookies + milk.
• Dinner : light cottage cheese + tea with milk.

Kefir .

And forget about diets! reset overweight you will later. Moreover, with the right diet, you won’t have to drop anything.

It is generally believed that fats (or lipids) in the human body act as energy (calorie) providers. However, this is not entirely correct. Of course, a significant part of fats is used as an energy material.

However, to a certain extent, fats are a building material for the formation of cell components, especially cell walls, that is, just like proteins, they are indispensable nutritional factors.

The lack of fats in the diet disrupts the activity of the nervous and reproductive systems, reduces resistance to infections.

When blood coagulation properties increase, conditions arise that contribute to the development of obesity, atherosclerosis, cholelithiasis, liver and kidney diseases.

Fats have high calorie: 1 g is 9 kcal, which is 2 times more than the calorie content of proteins and carbohydrates (4.0-4.2 kcal).
The composition of food products includes the so-called "invisible" fats (in meat, fish, milk) and "visible" - vegetable oils and animal fats specially added to food.

Fatty acids are the main component of fats. They are divided into saturated and unsaturated.

Saturated fatty acids (palmitic, stearic, etc.) are used by the body as a whole as an energy material. The largest number saturated fatty acids are found in animal fats. An excess of saturated fatty acids in the diet leads to a violation of the metabolism of fats, an increase in the level of cholesterol in the blood.

Unsaturated fatty acids vary in degree of "saturation": monounsaturated and polyunsaturated.

Special meaning have polyunsaturated fatty acids, such as linoleic, linolenic and arachidonic, which are part of cell membranes and other structural elements tissues and perform a number of important functions in the body, including providing normal growth and metabolism, vascular elasticity.

Polyunsaturated fatty acids are found mainly in vegetable fats and cannot be synthesized in the body, therefore they are indispensable. With them total absence in nutrition, cessation of fetal growth is noted, permeability changes small vessels.

Polyunsaturated fatty acids, mainly linoleic and arachidonic, serve as precursors of hormone-like substances - prostaglandins, prevent the deposition of cholesterol in the walls of blood vessels.

Phospholipids, which are a constituent of fats, also play an important role in nutrition. Entering the cell membranes, they play an essential role for their permeability and metabolism. IN food products mainly lecithin. Lecithin is involved in the regulation of cholesterol metabolism, prevents its accumulation in the body, promotes the removal of cholesterol from the body.

The largest amount of phospholipids is found in eggs (3.2-3.4%), relatively many of them are in grains and beans (0.4-0.8%), unrefined vegetable oils (1.2-2%). When refining vegetable oils, the content of phospholipids in them is reduced by 6-10 times. Many phospholipids are found in cheese (0.5-1.1%), meat (0.8%), poultry (0.5-2.5%), butter (0.3-0.4%), fish (0.3-2.4%), potatoes (0.3%).

Sitosterol is an anti-atherosclerotic sterol - it lowers cholesterol levels by forming insoluble complexes with it, which reduces the level of absorption of cholesterol in digestive tract, contributes to its excretion and lowering its level in the blood.

Cholesterol plays an important role in the body: it is a structural component of all cells and tissues, participates in the metabolism bile acids, a number of hormones, vitamin D (part of which is formed in the skin under the influence of ultraviolet rays from cholesterol).
However, with an increase in the level of cholesterol in the blood, the risk of the onset and development of atherosclerosis increases.

The main part of cholesterol (about 70-80%) in the body is formed in the liver, as well as in other tissues from fatty acids, mainly from saturated ones, and carbohydrates. Most cholesterol is found in foods such as eggs (0.57%), butter (0.17-0.27%), liver (0.13-0.27%), kidneys (0.2-0.3%). Meat on average contains 0.06-0.1%, fish - up to 0.3% cholesterol.

None of the fats, taken separately, can fully meet the body's needs for fatty substances. Animal fats, including milk fat, have high palatability, contain a lot of lecithin, vitamins A and D. However, they have few essential polyunsaturated fatty acids and a lot of cholesterol.

Vegetable fats contain a lot of polyunsaturated fatty acids, vitamin E, sitosterol, which contributes to the normalization of cholesterol metabolism. However, vegetable oils do not contain vitamins A and D.

Therefore, animals and vegetable fats in food it is recommended to use in a complex.

In the diet of a pregnant woman, there should be a sufficient (but not excessive) amount of fat (25-30% of the diet).

The body of a pregnant woman better absorbs the fats contained in milk and dairy products, as well as in vegetable oils. However, the consumption of these fats should also be limited, and it is advisable to exclude margarine from the diet, as well as beef, pork and mutton fat, and lard.

The need for fats is 80 - 100 g per day, vegetable fats should account for 20 - 30 g. Of fats, butter and vegetable oils (sunflower, soybean, corn) are recommended.