What should be the diet of a pregnant woman. Types of healthy fats Useful video clip about the nutrition of a pregnant woman

Certain fats (and the fatty acids they contain) are especially important during pregnancy because they support the development of the baby's eyes and brain, both before and after birth. Fats also help the placenta and other tissues grow, and studies have shown that certain fats can help prevent premature birth and low birth weight.

What fats should be consumed during pregnancy?

There are four types of fats in food: monounsaturated, polyunsaturated, saturated and hydrogenated. Fats are made up of a combination fatty acids so fats generally don't fall into one of those categories. Palm oil and lard, for example, both contain about 50 percent monounsaturated and 50 percent polyunsaturated fats. But for the most part, you can follow these rules: eat fat in moderation.

Monounsaturated fats are found in olive and peanut oils, as well as olives, avocados, nuts, and nut oils. They are considered healthy fats because they lower cholesterol levels.

Polyunsaturated fats are good too. They contain omega-3 fatty acids (DHA as well as ALA, both of which are critical for healthy development your child) and Omega-6 fatty acids. Omega-3s can be found in some foods such as cold fish, flaxseed oil, and Omega-6s are found in sunflower, cottonseed, corn and soybean oils.

Fish is an excellent source of omega-3 fatty acids, but some types of fish contain contaminants such as mercury. On our website you can find out what kind of fish you can eat during pregnancy.

Many monounsaturated and polyunsaturated fats contain Vitamin E, which is important antioxidant.

Saturated fats are harmful - eat as little of them as possible. Saturated fats are found in fatty meats, whole milk, tropical oils (such as palm and coconut), butter and lard.

Hydrogenated and partially hydrogenated fats (also known as trans fats) should be avoided. These fats are found in fried foods and some types of margarine. They are also used in some packaged food products- for example, crackers, cookies and chips - to extend the shelf life of these products. Read product labels carefully to find the amount of saturated and trans fats in a product.

Diet with high content saturated fats and trans fats can lead to high cholesterol levels and may contribute to the development of heart disease. Studies show that saturated and hydrogenated fats can cause health problems such as diabetes. Don't beat yourself up if you occasionally enjoy a bag of chips or a plate of fried chicken. Just make this the exception rather than the rule.

How much fat should you eat during pregnancy?

No more than 35 percent of your daily calories should come from fat. Another useful principle is to consume 6-8 teaspoons (30-40 grams) of oil per day, use the list below as a guide. (The rest of the fat in your diet is already the food you eat).

You don't need to increase your fat intake during pregnancy - you just need to find right balance. And keep in mind that no matter what type of fat you eat, there are 9 calories per gram.

Choosing the Right Fats During Pregnancy

Monounsaturated fats:
Each of the following items contains 5 grams of fat and 45 calories:

• 2 tablespoons (30 g) avocado
• 1 teaspoon sunflower, olive, peanut oil;
• 6 pieces of almonds or cashews;
• 10 pieces of peanuts;
• 1 tablespoon sesame seeds;
• 2 brazil nuts;
• 5 hazelnuts;
• 8 large olives;
• 10 large green olives;
• 16 pistachios

• 1 teaspoon of mayonnaise;
• 1 tablespoon fat-free mayonnaise;
• 4 halves of a walnut (Omega-3);
• 1 tablespoon of flax seeds (Omega-3);
• 1 teaspoon flaxseed oil (omega-3);
• 1 teaspoon sunflower, corn, or soybean oil (Omega-6)
• 1 tablespoon of pumpkin seeds (Omega-3), sesame seeds or sunflower seeds;
• 1 tablespoon pine nuts;
• 50 g of cooked salmon (Omega-3);
• 60g cooked trout (Omega-3)

• 1 slice of bacon;
• 1 teaspoon of butter;
• 2 tablespoons of coconut flakes;
• 1 tablespoon cream cheese;
• 1.5 tablespoons fat-free cream cheese;
• 1 tablespoon heavy cream
• 1 slice of lard;
• 2 tablespoons of sour cream;
• 3 tablespoons fat-free sour cream

• fried foods such as french fries, donuts;
• Margarine ("hydrogenated");
• Cookies, cakes, crackers, cakes and candies made with hydrogenated vegetable oil (margarine).

• If you are used to cooking or baking with hydrogenated fat ingredients such as margarine, replace it with butter;
• Instead of mayonnaise, use olive or flaxseed oil - they are great for dressing salads;
• Replace some fatty meat in your diet. Try toasted nuts instead of bacon chunks in a salad, and eat fish instead of fatty meats;
• Cut down on cheese. Don't order "double cheese" on pizza, and put one and a half times less cheese in cooked dishes at home, try using mashed avocado instead of cheese;
• When you eat in a restaurant fast food, avoid fried foods and opt for less toasted burgers or chicken sandwiches. Select fruit salad or vegetable salad instead of fries;
• Replace fatty snacks with healthy foods like fruits, vegetables, and whole grains;
• Swap high-fat whole dairy products for a low-fat version;
• Remove skin from poultry before cooking.

Healthy eating and watching 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 low-fat 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 that you must learn is that fats in the diet are necessary for the normal functioning of the body. 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 to 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 (the bonds between carbon atoms in them are extremely saturated, therefore they are not very active in the biological sense) and unsaturated (they 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 body at the site 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.

Interestingly, 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, 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.

Unsaturated linolenic acid is rich in marine 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 also 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.

Intermediate place between animals and vegetable fats occupies margarine, whose composition 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 rebuilds its work, trying to make up for the deficiency through its own synthesis spending additional strength and energy, 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 the nervous system, and impaired blood supply.

What happens if there is too much fat in the diet? First of all, a violation of the 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 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, a third of these approximate seventy-hundred grams should be vegetable oils and two-thirds animal fats. With age, it is worth reducing the total amount of fat consumed, plus changing 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 can “spoil” even the most valuable fats. 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 useful components(the fat in the frying pan “smoked” - which means it is already collapsing) with the parallel formation and release of unhealthy 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. Don't forget also that when you mention daily allowance It's not about fat 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 the daily norm of the nutrients the body needs. 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

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 nutrition future 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 primary conditions for the normal development of the crumbs in the womb is healthy nutrition for mom 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 " children 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 rate 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 for better development hearing / vision of the fetus needs betacarotene and vitamin A, 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, flavors, vinegar, lots of oil, 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.

Fats are an indispensable component in the nutrition of women, including those who are expecting a baby. In addition to the main, energy function, fats perform many other tasks. They are included in the composition of cells, participate in the functioning of enzymes, help the work of some vitamins, and are precursors of hormones. This makes the role of fats during pregnancy special. It is important to ensure that they are regularly supplied with food, but their quantity must be strictly defined. What foods contain healthy fat for pregnant women, and which ones are harmful?

Fats during pregnancy: why are they needed?

Fats, or as they are more correctly called - lipids, which come with nutrition during pregnancy, are considered the most energy-rich "fuel". Due to the breakdown of 1 g of fat, the body receives 9 kcal. But this is not their only property. Lipids are actively involved in plastic processes (building cells and tissues of the body), as they belong to the structural component cell membranes. Lipids form many biological active substances- hormones, some of the enzymes and mediators.

Together with dietary fats during pregnancy, certain useful substances enter the body of a woman and baby - lecithin and other phospholipids, a fat-soluble group of vitamins, unsaturated fatty acids, sterols and many other components. The role of polyunsaturated acids, which enter the body with food, is especially important. They are a structural component of connective tissue fibers, make up shells nerve fiber, form the walls of blood vessels, which is especially important at the time of laying the organs and tissues of the fetus.

Undoubtedly, the benefits of fats in cholesterol metabolism, due to unsaturated lipids, its metabolism is activated and excesses are removed from the body, which is the prevention of atherosclerotic vascular lesions. The prevention of hepatosis of the liver (cell obesity) will be no less useful for fats of the same group, fatty acids do not allow drops of fat to stagnate in hepatocytes.

Pregnancy is a special time in a woman's life, the correct laying of all tissues and organs, as well as the future health of the fetus, largely depends on her health and lifestyle. A significant role in this is played by special classes of lipids. First of all, it's omega-three polyunsaturated acids, the benefits of these fats are especially obvious. Starting from the third trimester of pregnancy, and continuing throughout the first three months after the birth of the baby, these substances actively accumulate in the nervous system of the fetus. It helps proper development all brain structures and complete neuropsychic development. Also, it requires a constant supply of omega-3 acids in order to reduce the risk of miscarriage, to prevent birth premature babies. Due to them, the risk of gestosis is reduced and depressive states, thrombosis and disturbances in the rhythm of the heart are prevented. Given the benefits of this type of fat, it is important to ensure that the diet is enriched with vegetable oils and oily sea fish.

The benefits of fats belonging to the group of phospholipids (special compounds of fatty acids with phosphoric acid and polyhydric alcohols) are also obvious. These components are extremely important for the full development of the fetus - due to their sufficient amount, the cells of the nervous system, heart muscles, liver tissue and the reproductive system of the baby are formed. These healthy fats are also important for the mother herself - they normalize clotting processes, which will prevent bleeding during pregnancy and during the birth of a baby. One of healthy fats- lecithin, helps in normal operation liver of a pregnant woman, preventing the accumulation of cholesterol in her cells.

Reducing the amount of fat in the diet of a pregnant woman

If you, fearing the negative impact of cholesterol or other components, sharply reduce the amount of fat in the diet (reducing almost to zero), this will not make nutrition more healthy and correct. Deficiency of lipids entering the body during pregnancy can threaten with irreparable consequences for the mother and her baby. This is especially true for the phospholipid component and omega acids. A sharply reduced amount of fat (especially during the laying of organs) can threaten neural tube defects and anomalies in the development of the skin, suffering from the visual analyzer, as well as immunity defects in both the fetus and the pregnant woman. In addition, it is due to fatty foods that the reserves of fat-soluble vitamins are replenished, if the amount of fat in the diet is sharply reduced, this threatens with serious hypovitaminosis. Pregnancy is a time of increased expenditure of all resources, and the first signs of fat deficiency will not keep you waiting - the skin becomes dry and cracked, hair falls out, pustules appear.

No less unpleasant will be the increase in the amount of fat that the expectant mother consumes. Fatty foods are difficult to digest, have a large number of calories, which leads to the formation of obesity and liver problems, the progression of atherosclerotic lesions. But these are not all the troubles that an excess of fat in the diet can threaten during pregnancy. The abundance of dietary lipids leads to an increase in blood viscosity, and this is dangerous by thrombosis of small and more large vessels. Dangerous and oversaturation of the diet with polyunsaturated fats. Their excess in the process of metabolism gives a lot of intermediate, underoxidized substrates. They can overstress the liver and kidneys, and also reduce immune defense. Thus, the amount of fat in the diet of a pregnant woman should be optimal and balanced in terms of quality.

Which fats should be limited and which should be added?

Pregnancy is a time when the diet should be monitored more carefully. Avoid animal fats (lard, interior fat), as well as products with margarine. It is worth reducing the amount of foods rich in cholesterol - hard fatty cheeses, animal kidneys and liver, goose and duck, fatty meat - pork or beef. If pregnancy proceeds against the background of pathologies digestive system, liver or pancreas, fat restrictions will be even more stringent.

It is worth expanding the diet with vegetable oils and a small amount of butter, seeds and nuts, sea fish, eggs and fish liver.

Nutrition during pregnancy should be enriched with useful substances: fats, proteins, carbohydrates and vitamins. The well-being of a woman, as well as the harmonious development of the embryo in the womb, depends on the quality of the products.

A complete diet of the expectant mother affects the formation of the baby's organs. With a competent approach to the choice of products, a pregnant woman will receive a sufficient amount of vitamins.

Pregnant women need to eat well, observing the following rules:

• Eat food fractionally, but often (up to 6 times a day), without overloading the stomach.
• If hunger strikes at night, drink milk or eat an apple.
• Refuse harmful products: smoked meats, pickles, fried foods. Eat as many seasonal fruits and vegetables as possible.
• Have breakfast 20 minutes after getting up.
• Boil, stew, bake in the oven or steam the food.
• Preference is given to homemade food.

The nutrition of a pregnant woman depends on many indicators:

• laboratory tests;
• cardiograms.

The diet can be adjusted by the attending physician depending on the results of the studies.

Protein during pregnancy

Amino acids are part of proteins, being the basis for the cells of the maternal and child body. Squirrels play important role in normal development child, affect the health of nails and teeth. Its use brings the greatest benefit in the 2nd and 3rd trimester of pregnancy because it happens active growth fetus.

The daily requirement of a future mother for protein is about 65 g. But it is not necessary to calculate its amount in foods daily, it is enough to determine the weekly dose of protein. It has been proven that women living in Russia consume more protein than is necessary for the normal functioning of internal organs.

The lack of protein is replenished by the use of such products:

• legumes;
• lean meat;
• seafood and fish;
• whole milk, kefir, yogurt, curdled milk, cottage cheese;
• eggs;
• broccoli;
• nuts.

Not all fish are allowed during pregnancy. Eating large amounts of predatory fish containing methylmercury may cause Negative influence on the brain of an unborn child. Such fish include king mackerel, shark, tilefish, swordfish. The recommended dose of fish for pregnant women is up to 3 times a week.

A person needs 20 amino acids. 11 is produced independently. The remaining 9 are found in food. It is better if they enter the body at the same time.

animal protein better absorbed than vegetable, since the latter is covered with a strong shell, which prevents its access to the cells. Proteins of animal origin penetrate into the body by almost 95%. Vegetable protein in the composition of vegetables and cereals is absorbed by 82%.

Legumes - by 72%, and mushrooms - by only 40%. An organism prone to hyperacidity absorbs protein better. A lack of protein is indicated by weak muscle tone, a sharp decline weight, large fluid retention, frequent colds.

Sometimes pregnant women have elevated levels of protein in the blood (hemoglobin) due to external, internal, or inherited causes. Smoking causes high hemoglobin. Couples planning to become parents are advised to give up this habit six months before pregnancy so that unforeseen situations do not occur.

Diseases of the kidneys or heart affect the hemoglobin of the expectant mother. Enhanced level protein in the blood can cause vision problems, fatigue, or poor appetite. When identifying high hemoglobin it is recommended to drink plenty of fluids while seeking help from a hematologist.

Fats during pregnancy

The body of a pregnant woman should receive about 35% of fat per day. Fats (lipids) enter the body along with food. Breaking down fats in the amount of 1 g, 9 kcal enters the body. During the formation of the internal organs of the embryo, the intake of polyunsaturated acids is important.

They influence the development of vessel walls and are the main element of connective tissue fibers. Unsaturated fats improve metabolism by ridding the body of excess cholesterol. They also prevent the formation of liver hepatosis.

During the growth of the baby, omega-3 polyunsaturated acids play an important role. With the help of these microorganisms, the child's brain develops fully and the threat of miscarriage is reduced. To saturate with such fats, experts advise eating fatty sea ​​fish and vegetable oils.

Through admission to female body phospholipids form the baby's nervous system, genitals, heart muscles. For pregnant women, they are useful in that they normalize blood clotting and inhibit the entry of cholesterol into the body.

Monosaturated are found in:

• avocado;
• peanuts
• olives;
• olives;
• pistachios.

Polyunsaturated include:

• linseed oil;
• Walnut;
• salmon;
• trout;
• Pine nuts;
• pumpkin seeds.

The following fats should be avoided in large quantities:

• bacon;
• salo;
• heavy cream;
• margarine;
• fried, smoked food;
• cakes, cookies, pastries.

Women are advised to use butter instead of margarine., and replace fatty meat with lean or fish. Incorporate olive oil into your diet. Pregnant women are advised to order in restaurants healthy food: fruits, salads without mayonnaise. Instead of cheese, add mashed avocado to the dish.

carbohydrates during pregnancy

Carbohydrates are in first place among all organic substances on the planet. Lack of carbohydrates often causes increased fatigue and uncontrolled hunger. Thanks to them, the body is saturated with energy, useful minerals and vitamins.

They contain folic acid, which is important to take during pregnancy. It is found in legumes, spinach, broccoli, Brussels sprouts.

Iodine is important for the child's body. It is found in seaweed, persimmon, feijoa. Foods high in carbohydrates also release iron, phosphorus, zinc, and magnesium. To saturate the body with all the nutrients, the carbohydrate content should occupy 50% of the serving.

Carbohydrates form glucose. They can both saturate the body with nutrients and lead to Negative consequences. simple carbohydrates increase blood sugar after eating negative impact on the pancreas, which leads to a set excess weight.

Too much huge pressure on this organ can cause short-term diabetes mellitus.

The following foods can raise blood sugar levels:

• sweets and pastries;
• pasta;
• popcorn;
• sweet carbonated drinks;
• boiled or stewed carrots;
• potato dishes;
• dates.

Complex carbohydrates, on the contrary, normalize the pancreas, relieving it of unnecessary stress. For their best breakdown, the body must expend energy, which helps maintain optimal weight even with a large amount of food.

Use complex carbohydrates reduces the likelihood of constipation - they contain a lot of fiber and help the intestinal walls contract better.

Complex carbohydrates are found in the following foods:

• dill, arugula, rhubarb, oregano;
• mushrooms;
• eggplant;
• pears, apples, plums, persimmons, citrus fruits;
• strawberries, blueberries, cherries, blueberries;
• tomatoes, beets, peppers, cucumbers.

Sweet carbohydrates are found in sugar, sweets, honey. Starchy - in cereals, pasta, potatoes. Pregnant women are allowed to eat some sweets at the end of a meal, as well as dizziness or increased fatigue.

vitamins during pregnancy

During pregnancy, women change hormonal background, metabolism, blood composition. The body needs 30% more zinc, iodine, vitamins B12 and B6, and 2 times more folic acid and iron.

Essential vitamins needed for normal flow pregnancy:

• Vitamin B9 found in folic acid. It helps to form the nervous system of the baby, his spine, affects the intellectual level. When the body lacks folic acid, congenital pathologies develop, the probability of miscarriage is high. Its use promotes normal functioning child's brain. It is found in vegetables, spinach, asparagus. Doctors often prescribe folic acid in pill form.
• Vitamin C. Strengthens the immune system of a pregnant woman, protects against infections. Included in olive oil, parsley, lemons, tomatoes.
• Vitamin B6, which helps to escape from toxicosis. It reduces irritability, relieves muscle spasms, convulsions, and is responsible for the formation of the central nervous system of the child.
• Vitamin E: plays an important role in conception, affects the female genital organs, the functioning of the placenta, prevents miscarriages in the second trimester.
• Vitamin A: responsible for the growth of the embryo. However, its lack affects the development of the fetus, and too a large number of of this vitamin can contribute to unwanted pathologies of the child.

Minerals and trace elements during pregnancy

The nutrition of a pregnant woman should be fresh fruits and vegetables. to saturate the body with all minerals and trace elements. The correct proportions of trace elements during childbearing reduce the risk of developing fetal pathology.

You can listen to a detailed lecture on the benefits and harms of minerals and trace elements for pregnant women in this video:

Microelements include:

• copper;
• manganese;
• zinc;
• fluorine;
• gland;
• iodine.

The body of a pregnant woman needs the maximum number trace elements. They are indispensable and regulate an important chemical process in metabolism. Micronutrient supplements are required for women who are pregnant with twins, abuse smoking or alcohol, and do not eat well enough.

The embryo needs a sufficient amount of iron to receive oxygen. The list of trace elements that the expectant mother lacks should be selected by the attending physician, taking into account the characteristics of pregnancy.

Minerals include:

• phosphorus;
• sulfur;
• chlorine;
• calcium;
• potassium;
• sodium;
• magnesium.

Minerals need to be replenished with food or pharmaceutical preparations approved for use by pregnant women.

Along with useful minerals, the body can also contain dangerous ones, among which mercury and lead occupy the first place. They can lead to miscarriage. Dangerous Minerals enter the body through food, as well as from the environment.

fluid during pregnancy

Right drinking regimen during pregnancy, as well as balanced diet, is important for favorable gestation. At the beginning of pregnancy, a woman's health worsens. May go down blood pressure, constipation begins, varicose veins or thrombophlebitis develop.

These diseases can be bypassed or symptoms can be alleviated by filling the body with a sufficient amount of fluid. Lack of water impairs metabolism, increases fatigue, reduces immunity, affects skin elasticity. The risk of complications increases.

With enough liquid medical preparations consumed by a woman during pregnancy are absorbed better. However, excess water causes swelling. because the kidneys work hard and are unable to bear the increasing load.

It can also lead to weight gain!

Fluid intake is especially important at the beginning of pregnancy. During this period, there is an active division and growth of cells, the organs of the unborn child are formed. 2 liters of water per day are advised to drink for women whose weight has reached 50 kg, 2.3 liters - 60 kg, 2.5 liters - 70 kg.

In the heat, with diarrhea, toxicosis, elevated temperature body water needs to be consumed more. But from the second trimester, the amount of fluid consumed should be reduced. Drinking is recommended to quench your thirst, nothing more. A with III trimester drink even less.

Do not reduce the amount of fluid urolithiasis, pyelonephritis. The attending physician will clearly determine the amount of water for a particular pregnant woman.

Proper nutrition during pregnancy

Natural products grown without additional processing, should form the basis of the daily diet of a pregnant woman. It is better to give preference to fruits, vegetables, greens, protein foods, which the body easily accepts.

A special diet for a future mother involves the use of such products:

Paying attention to the calorie content of food, it must be borne in mind that breakfast should contain 30% of total food, lunch - 42%, dinner - only 8%.

Dishes of the expectant mother should be prepared by boiling, baking or stewing. A pregnant woman should consume no more than 5 g of salt per day. Bakery products are allowed to be consumed up to 150 g. From fish, pike perch, cod or ice fish are well suited.

Lean meat is well absorbed in the body of a woman. Dairy products should be non-fat. The nutrition of a pregnant woman implies a sense of proportion. After eating, a feeling of slight hunger is acceptable.

What is the wrong diet during pregnancy

Under malnutrition understand poor quality food; binge eating; lack of nutrients.

Without following the diet, you can achieve disappointing results:

• lack of beneficial microorganisms for the placenta can lead to miscarriage or premature birth;
• high blood pressure, preeclampsia;
• detachment of the placenta before the onset of childbirth;
• anemia or anemia;
• hyperactivity of the child;
• weakened immunity in a baby, frequent colds;
• lack of oxygen (fetal hypoxia).

During pregnancy, a woman's body undergoes hormonal changes.

In order to get rid of constant feeling hunger, you need to eat more herbal products, drink more, arrange healthy snacks. If hunger overcomes suddenly, you need to drink a glass of water, and then move on to eating food.

List of prohibited products

The statement that pregnant women can eat any food in moderation is incorrect.

There are highly undesirable products for the use of an expectant mother:

• Raw fish, which may contain listeria and salmonella. You should also refuse raw caviar. Mercury can be found in long-lived fish (tuna, swordfish, shark).
• Raw eggs.
• Poorly fried steaks, raw or undercooked meat, as it can be a carrier of Toxoplasma.
• Blue cheese or made from raw milk.
• Honey, which causes allergic reactions and is one of the causes of excess weight.
• Melon or mint in excessive amounts can cause miscarriage.
• Mushrooms growing in the forest. They absorb everything chemical substances and exhaust gases.
• Alcoholic drinks, tobacco.

The exclusion of these products from the diet will help keep the unborn child, keep the mother beautiful and healthy, and avoid excessive weight gain. Usually, the body of a pregnant woman itself refuses harmful foods, including protective function for your baby.

Nutrition during pregnancy by trimester

In the 1st trimester of pregnancy, it is important to eat spinach, avocado, cabbage, herbs, citrus fruits. Exclude alcohol, carbonated water from the diet. They negatively affect the heart and blood circulation. In the 2nd trimester, the fetus needs foods with sufficient protein content: rabbit, pork, veal, chicken, fish, milk.

Only lean meat is good for health. Before use, the skin and fat are separated from it.

Animal protein is best absorbed if consumed before lunch. And vegetable proteins can be eaten in the evening. In the 3rd trimester of pregnancy, the belly begins to actively grow. Now the woman's body needs calcium, which favorably affects the bone and nervous system baby. Calcium is found in milk, orange juice, cereals, green vegetables and fruits, legumes.

The nutrition of a pregnant woman should include light salads without mayonnaise, vegetable soups, fruit.

Nutrition during pregnancy by week

From the 1st to the 4th week of pregnancy, preference should be given to vegetables, herbs, fruits and berries, fermented milk products. Meals should contain calcium, who is responsible for the development skeletal system fruit, as well as zinc and manganese.

At the beginning of pregnancy, most women suffer from toxicosis. From the 5th to the 10th week, you should abandon the dishes that start vomiting reflex. This is fatty food. If bouts of nausea do not give rest, lemon, rosehip will save, sour cabbage that contain vitamin C.

Before going to bed, it is advised to eat a little dried apricots.

At 11-12 weeks, eating habits change, pregnant women experience unusual food desires. You can experiment with a combination of products. The skeleton completes its formation at 13-16 weeks of gestation. Kefir, milk and cottage cheese will saturate the children's body with useful substances.

From the 17th to the 24th week, the baby's vision is actively developing. It is necessary to pay attention to vitamin A contained in bell pepper, carrots, cabbage. At 24-28 weeks of pregnancy, heartburn may appear, which is exacerbated by carbonated water, seasonings, and high-calorie foods.

From this unpleasant feeling save oatmeal, lean meat, soups based on vegetables.

The baby's brain develops vigorously from the 29th to the 34th week. The menu should include eggs, sour-milk and dairy products, red fish. From the 35th week, the female body prepares for childbirth. Vegetables provide energy. But it is better to refuse products that contain calcium, since the bones of the baby's skull can harden, which will make it difficult for natural childbirth.

During pregnancy, the expectant mother can consume any permitted foods in moderation. Proper nutrition will not only competently start the process of forming the internal organs of the baby, but will also become a source of well-being for a woman.

Article formatting: E. Chaikina

Useful video clip about the nutrition of a pregnant woman

A plot on how to eat to avoid excess weight during pregnancy: