Proper nutrition for pregnant women. Diet for pregnant women for health improvement and weight loss Diet recommended for pregnant women

A balanced diet during pregnancy is very important for a woman. Because everything that she receives during meals - calcium, protein, iron, fats, many other essential nutrients is needed for the fetus to develop and grow properly. That is why special attention must be paid to nutrition and obtaining useful substances during pregnancy. Nutrition is equally important when planning pregnancy.

Plant based diet alcoholic drinks calcium
Nutrition Dieting Nutrition
Vegetable puree During lactation Prevention

Previously, it was considered natural that, if necessary, the baby himself would take what he needed for development. But recently they found out that if a woman eats incorrectly, irregularly, then her body turns on the self-preservation mechanism and the fetus is deprived of many nutrients. Therefore, proper nutrition during pregnancy is a necessary measure.

What to focus on?

The main problems of pregnancy are toxicosis, constipation, intestinal upset, and heartburn.

There should be a varied diet

1. In order to cope with toxicosis and heartburn, eating according to the “pieces” principle is suitable, this means that you need to eat often, but little by little. Try to drink more pure water (not carbonated). Add fiber-rich foods, grains, bananas, cereals, bran, rice, etc. to your diet.
2. When intestinal function becomes difficult, this is usually explained by the fact that the uterus enlarges and begins to put pressure on the rectum. Therefore, during pregnancy, the intestines may not always function as usual. With such problems, you need to properly balance your diet. This can be done with the help of products that contain dietary fiber - cereals, wholemeal bread, fruits, berries, vegetables.

Nutrition in the early stages of pregnancy should not consist of dense and liquid foods - the first and second cannot be taken at once, drink between meals (milk, compote, soups). Proper nutrition during pregnancy will help avoid problems.

In the 2nd trimester of pregnancy, it is worth adding a dairy-vegetable diet to your diet. Meat and fish should be in the diet no more than four to five days a week. It is better to bake them and eat them, adding vegetables and herbs. Vegetables, fruits, berries - it is preferable to take all this raw.

More fish and vegetables

And already in the last trimester, when the liver and kidneys begin to work with a vengeance, choose a diet that is based on light vegetarian soups and salads.

What to exclude from the diet?

As you know, seafood is an excellent source of proteins and other healthy fatty acids. They have a wonderful effect on the development of the baby's brain.

The fish should be well fried and cleaned. You should not eat raw fish, shellfish, or oysters during pregnancy. It may contain pathogenic and pathogenic microorganisms.

You should not eat poorly cooked meat, poultry, or eggs. During pregnancy, the body is susceptible to bacterial food poisoning. Avoid:

• canned foods;
• pates;
• unpasteurized products, juices, milk;
• raw eggs;
• caffeine (blood circulation is impaired, nutrients are poorly absorbed);
• tea, chocolate;
• sausages, sausage products;
• smoked products;
• fried, fatty foods;
• alcohol.

It is prohibited to consume alcoholic beverages

Necessary substances during pregnancy.

Name of vitamins and elements	The nutritional value	Required quantity, which products contain it
Biotin	It is involved in the metabolism of proteins, fats, and carbohydrates. Helps generate energy in cells.	Experts recommend at least 30 - 35 mcg per day in the first weeks of pregnancy. At the same time, you need to eat eggs, dairy products, legumes, beef, whole grain cereals.
Calcium	Promotes development and mineralization of bones. Provides blood clotting and muscle contraction. Calcium promotes the formation of strong, healthy teeth.	The recommended dosage is from 1000 to 1300 mg per day. It is found in products such as milk, cheese, yoghurt, cabbage, beans, salmon, and orange juice.
Carbohydrates	They provide the body with energy, its slow and rapid release. Energy for the brain, muscle tissue.	At least 175 g per day is recommended. Found in foods such as whole grain cereals, beans, vegetables, potatoes, and pasta.
Copper	Helps with the development of the cardiovascular, musculoskeletal, and nervous systems. It also helps form connective tissue, red blood cells, and promotes the transport of iron and oxygen into the blood.	The recommended dose is 1 mg per day. It can also be included in your diet when planning pregnancy. These foods contain whole grains, nuts, seeds, liver, kidneys. Also found in chicken, fish, and raisins.
Phosphorus	Maintains acid-base balance. Helps in the growth and strengthening of bone tissue.	The required rate is 700 mg per day. You need to eat fish, poultry, dairy products, nuts, seeds, and whole grains.
Vitamin A	Normalizes the growth and development of the baby. Participates in the development of the organs of vision, growth and tissue regeneration. Protects against infectious diseases.	Per day – 770 mcg. Found in liver, dairy products, orange vegetables (peaches, apricots, zucchini, melons, etc.). The vitamin must be consumed in small doses
Cellulose	Insoluble fiber - removes toxins from the body, prevents constipation, reduces the risk of colon cancer. Soluble – regulates the absorption of sugar, minimizes the development of heart disease.	It is necessary to take from 28 to 30 grams per day with food. Insoluble – oatmeal, corn, bran, cauliflower. Instant – dry beans, peas, barley, carrots, apples, oranges.
Folic Acid (Vitamin B9)	Reduces the risk of congenital malformations. Normalizes the nervous system. Helps in the synthesis of DNA, RNA, and cell division.	The recommended intake is at least 500 to 600 mcg per day. Found in liver, nuts, dark green vegetables (spinach, asparagus), oatmeal, and grain bread.
Iron	Eliminates fatigue, normalizes psychomotor and mental development. Strengthens the immune system of pregnant women and children.	Add at least 29 mg to your diet in the 2nd trimester. Such products include eggs, meat, liver, cereals, legumes, and fish.
Chlorides	Redistribution of fluid in the body, goes into the gastric juice, and participates in digestion.	You need 2.3 grams of chlorides per day. Found in salted meat, margarine, nuts, butter, salt.

Get your daily calcium intake

At the very beginning, in the first trimester of pregnancy, there is no need to suddenly change your usual diet to what is necessary. So basically eat what you want. But gradually add healthy foods to your diet that contain what is necessary for the child’s development.

You shouldn’t torture yourself and force yourself to eat what you don’t want. Consult your gynecologist and together create an approximate diet so that it is tasty and healthy.

Approximate nutrition during pregnancy by week.

Days	Schedule	Required Products
1 day	Breakfast	It is better to start the morning with porridge - it can be milk rice, you can add cottage cheese, coffee or something with milk if you wish. Sandwich with wheat bread.
	Lunch	A little later you can make a salad from fresh seaweed. Add one boiled egg or eat it separately.
	Dinner	First, make a salad of fresh beets, you can add walnuts to taste. For the second course, prepare a light soup, cabbage soup. Sour cream is suitable for dressing. You can wash it down with dried fruit compote.
	Afternoon snack	Fresh fruit, yogurt.
	Dinner	Boil the fish, add green beans. Tea with dessert.
	For the night	Drink a glass of kefir.
Day 2	Breakfast	Start your day with cottage cheese soufflé. A few pieces of cheese, tea with milk (very good for pregnant women).
	Lunch	A little later, eat fruit and yogurt. You can add a piece of bread.
	Dinner	Make a fresh salad, season it with vegetable, olive or flaxseed oil. Light borscht is suitable for the second course, and sour cream for dressing. Or you can stew the liver in sour cream sauce and add mashed potatoes. Make compote or jelly from dried fruits.
	Afternoon snack	Biscuits and peach juice are perfect.
	Dinner	Make steamed cutlets (lightly fry if you want), fresh cauliflower. And tea with dessert.
	For the night	Drink a glass of kefir or bio-yogurt.
Day 3	Breakfast	Again, start the day with milk porridge, but you can prepare another one (buckwheat). A sandwich with boiled meat goes well with tea. Use wheat or rye bread.
	Lunch	You can dilute your diet during pregnancy with bio-yogurt and bread.
	Dinner	Fresh salad with cabbage, season it with vegetable or other oil. Light soup with sour cream. Or cook fish cutlets (baked), stew beets. Juice or compote from dried fruits.
	Afternoon snack	Again, fresh fruit and compote or prune decoction.
	Dinner	A casserole and sweet tea are perfect.
	For the night	A glass of kefir.
4 day	Breakfast	Porridge with milk, adding butter. You can boil the egg or fry it. A piece of cheese, bread, tea or cocoa with milk.
	Lunch	Light dairy desserts, kefir, yogurt.
	Dinner	You can have a vinaigrette for lunch. Boil chicken broth, add noodles and stewed carrots. Fruit compote or jelly.
	Afternoon snack	Make yourself cottage cheese with sour cream, add fruits and tea.
	Dinner	Boil or fry the fish, garnish with mashed potatoes, fresh beet salad, you can add prunes or walnuts. Tea with dessert.
	For the night	A glass of kefir, yogurt, fermented baked milk or yogurt.
5 day	Breakfast	Do the fifth day. In the morning, make a salad, grate raw beets, carrots and mix everything with olive oil. Tea or something.
	Lunch	Prepare oatmeal with honey. Add almonds, cinnamon.
	Dinner	Chicken broth with eggs and herbs will be enough. Fresh fruits. Compote.
	Afternoon snack	Make yourself a sandwich from bran bread. Boil the chicken and add lettuce leaves.
	Dinner	Boiled vegetables, salads. Tea with light dessert.
	For the night	A glass of kefir with black currants.
Day 6	Breakfast	Beat the cottage cheese, add fruits to taste (peaches, apples, kiwi). This type of nutrition is especially useful in the early stages of pregnancy.
	Lunch	Make a casserole of fresh cabbage and apples. Juice or jelly.
	Dinner	Prepare a salad from fresh vegetables. Bake the fish with tomatoes, add cucumbers and lettuce.
	Afternoon snack	Eat vinaigrette and fruit.
	Dinner	Prepare a steamed beef cutlet. Light fruit salad. Tea with sugar.
	For the night	Muesli or kefir.
Day 7	Breakfast	Omelette with milk, rye bread and cheese.
	Lunch	Salad of apples, pears and pomegranate seeds with yogurt.
	Dinner	Baked meat with capers, olives and cabbage salad.
	Afternoon snack	Fresh fruits vegetables.
	Dinner	Pumpkin stuffed with vegetables, rice and cheese.
	For the night	Kefir with raspberries.

: Borovikova Olga

gynecologist, ultrasound doctor, geneticist

The topic of excess weight has bothered women at almost all times, and today it remains relevant even during pregnancy. Expectant mothers no longer eat for two, because they understand perfectly well that the secret of a healthy pregnancy lies not in the quantity of food, but in its quality. Over the course of 9 long months, you should be very selective in preparing your diet, giving preference only to those foods that will provide mother and baby with a complete range of nutrients and minerals, as well as all the necessary vitamins. A woman can afford to gain only 9 - 15 extra pounds. Anything beyond the permissible norm will prevent the fetus from developing normally and complicate childbirth. This problem is solved during pregnancy with the help of diet.

About 45% of women gain more than expected during pregnancy. Significant changes in appearance not only spoil your mood, but also pose a real threat to your well-being. And although a diet in an “interesting” position also involves a certain risk, such weight loss in some cases is completely justified. The main thing is to lose weight wisely and make sure that weight loss methods do not affect the baby’s health.

Excess weight during pregnancy: what to fear

If, with the onset of the 16th week of pregnancy, a woman begins to gain more than 1 kilogram in 1 week, the gynecologist will certainly draw the attention of her ward to this trend - the prerequisites for the formation of excess body weight have appeared! Fat deposits on a pregnant woman’s body not only prevent doctors from objectively assessing the intrauterine condition of the fetus, but also provoke the development of the following complications:

• varicose veins of the lower extremities;
• various deviations in the activity of the cardiovascular system;
• nervous disorders;
• dysfunctional state of the endocrine system;
• high blood pressure;
• urinary tract infection;
• excessive pressure on the spine;
• high probability of spontaneous abortion;
• delivery by emergency caesarean section;
• post-term pregnancy;
• the onset of labor ahead of schedule;
• overweight in a child.

The obesity of a pregnant woman very often affects the health of the child even before his birth. The pathological influence takes on the features of the following conditions dangerous to the fetus:

• oxygen deficiency;
• disproportionate displacement of the pelvis and head in relation to each other;
• acute lack of nutritional components;
• neurological disorders;
• tendency to become overweight as one gets older.

Diet for every day during pregnancy: how to balance your diet

While expecting a baby, it wouldn’t hurt a woman to reconsider and, perhaps, completely change her eating habits:

1. Monitor the quality and variety of products.
2. Eat foods that stimulate intestinal activity every day.
3. Strive for stability of the mineral and vitamin reserves in the body. Having seasonal vegetables and fruits on the table is not enough, so the expectant mother cannot do without special vitamins:

• Elevit Pronatal - replenishes the deficiency of magnesium and folic acid in the body. It works better if you combine it with taking medications that contain iodine;
• Vitrum Prenatal Forte is a rich source of minerals with additional iodine content;
• Vitrum Prenatal is indispensable when the pregnant woman’s body has an urgent need for iron, magnesium, folic acid and retinol.

Taking into account the individual health characteristics of the expectant mother, the doctor will select the best vitamin complex for her.

A balanced diet during pregnancy means a regular supply of useful substances to the female body. Ideally, the daily energy potential of food in the diet of the expectant mother is distributed as follows:

• 30% is allocated for the first breakfast;
• 10% is left for second breakfast;
• 40% recommend consuming at lunchtime;
• 10% comes from the midday snack (at 4 p.m.);
• 10% is allocated for dinner.

Diet during pregnancy. Fundamental principles of nutrition during pregnancy

When creating a menu during pregnancy, it is important to consider several points:

• In order for the fetus to grow fully and not need anything, its mother should increase the “pre-pregnancy” nutritional value of the diet by 300 - 400 kcal. By simple calculation we determine that a pregnant woman needs 2000 - 2800 kcal/day. If the health of the expectant mother forces her to remain in bed, the daily calorie intake should be reduced by 20%;
• It is good to eat dairy products of your choice every day. This can be 1 glass of milk, kefir, yogurt or 150 g of cottage cheese;
• to reduce bread consumption, include cereal porridges and pasta made from premium flour in your diet;
• eat meat daily and fish 2-3 times a week;
• season your dishes with healthy and nutritious vegetable oils: olive, mustard, flaxseed;
• drink at least 1.5 liters of fluid per day. Please note that this is not only water, but also herbal teas, natural vegetable and fruit juices, rosehip infusion;
• sit down at the table at about the same time: it’s great if breakfast takes place 1 - 1.5 after waking up, and you have dinner at least 3 hours before going to bed. Thanks to a strict regime, excess weight can be prevented;
• To prevent your stomach from growling from hunger, eat 4-6 times a day;
• Drink 1 glass of water every time before eating your main dish. This technique will help you avoid overeating;
• Taking care of your health involves eliminating fatty and very salty foods, flour products, and sweet soda. Baking based on shortbread and yeast dough, cakes with rich oil dressing are also not for you;
• If you become pregnant, those with curvy figures should pay close attention to lean meat and low-fat dairy products. It would be a good idea to leave a minimum of salt in your diet. To stop weight gain, replace white rice, baked goods and sweets with brown rice, dried beans and whole grain bread.

Diet during pregnancy. Products for daily use during pregnancy

The list below consists of products that provide the female body with a healthy metabolism and, accordingly, do not allow it to store nutrients for future use. Nutritionists recommend eating such food every day.

• zucchini;
• cauliflower;
• broccoli;
• carrot;
• pumpkin;
• cucumbers;
• tomatoes;
• feather bow.

• apples;
• pears;
• apricots;
• plums

Dried fruits:

• raisin;
• dried apricots;
• prunes.

• cherries;
• cherry;
• watermelon;
• melon;
• grape;
• kiwi.

Lean meat:

• beef;
• turkey;
• rabbit meat;
• chicken.

Diet during pregnancy. Cooking methods for pregnant women

Thermal processing of food must be safe and gentle. It is best to steam it in a slow cooker or bake it in the oven on special parchment paper. Don't forget about boiling and stewing - a win-win option for cooking meat and potatoes.

Is it possible to follow a diet to lose weight during pregnancy: contraindications

If a pregnant woman is several kilograms heavier than the permissible norm, she is shown a special diet to stabilize her body weight. However, doctors never tire of repeating that pregnancy is not the time for desperate experiments, and therefore many popular diets should be postponed for the future. Let's list them:

• therapeutic fasting and mono-diets deprive mother and child of many nutrients;
• diets based on citrus fruits, chocolate and coffee cause allergies in the child after birth or provoke the development of a tendency to allergic reactions;
• Diets based on soy, peas and other legumes stimulate an increase in protein levels in the body. When it breaks down, products are formed that contribute to the development of internal toxic processes. The same mechanism of action is inherent in protein diets. A pregnant woman can sit on them only for serious reasons and under the constant supervision of doctors;
• Diets that exploit the blood-thinning properties of berries pose a serious danger to the fetus. Eating currants, strawberries, strawberries and raspberries in large quantities may cause bleeding;
• The use of fat-burning pills and drinks during pregnancy is prohibited, since such drugs cause miscarriage.

At the same time, with the support of a competent specialist and with the help of a suitable diet, the expectant mother can achieve a lot:

• bring your weight back to normal;
• cope with a number of diseases;
• strengthen your endurance;
• produce a healthy child.

Diet during pregnancy: menu by trimester

The sensations and well-being of a pregnant woman largely depend on the trimester of pregnancy. And if you need to go on a diet, you need to plan this important event taking into account the gestation period. This is the only way to keep your body weight within the normal range.

Diet during pregnancy in the 1st trimester

Until the 12th week of the “interesting” position, excess weight is gained very quickly, since the woman is just adapting to her condition and unconsciously begins to eat more. In fact, at this time you need to pay attention to the quality of food and its energy value. The optimal daily caloric intake for the 1st trimester is 2000 kcal.

To keep your body weight in check in the early stages of pregnancy, make sure that you always have the following products in your kitchen:

• lean meat;
• eggs;
• fresh green peas;
• all types and varieties of cabbage;
• low-fat cheese and cottage cheese;
• beef liver;
• whole wheat bread;
• bran bread;
• natural juices.

And it’s better to forget about these products forever when dieting in early pregnancy:

• canned meat and fish;
• sweet sparkling water;
• express food products;
• crackers and chips;
• coffee;
• mustard and vinegar.

Diet for a week during pregnancy in the 1st trimester: menu

Monday:

• 1 meal - granola with milk or natural yogurt;
• 2 - a glass of kefir;
• 3 - unrich soup with lean meat;
• 4 - vegetable salad dressed with olive oil;
• 5 - boiled rice and stewed cabbage;
• 6 - a glass of low-fat milk.

• 1 meal - oatmeal with milk;
• 2 - toast with butter;
• 3 - soup with vegetable broth;
• 4 - a bowl of low-fat cottage cheese;
• 5 - stewed liver with pasta;
• 6 - seaweed.

• 1 meal - low-fat cottage cheese and green tea;
• 2 - herbal tea and biscuits;
• 3 - soup with fish broth;
• 4 - big sweet apple;
• 5 — steamed chicken cutlet and mashed potatoes;
• 6 - low-fat yogurt.

• 1 meal - buckwheat porridge with milk, natural fruit or vegetable juice;
• 2 - a glass of kefir;
• 3 - cauliflower and Brussels sprouts soup, a slice of bran bread;
• 4 - sweet pear;
• 5 - tuna, vegetable salad of tomatoes, cucumbers and spinach leaves;
• 6 - cranberry juice.

• 1 meal - 1 glass of fermented baked milk. bread and a slice of hard cheese;
• 2 - banana;
• 3 - pasta with steam cutlet and lettuce;
• 4 - kernels of 2-3 walnuts;
• 5 — boiled potatoes with sour cream, steamed hake, a glass of tea;
• 6 - a handful of prunes or raisins.

• 1 meal - cheesecakes, green tea;
• 2 - a little dried apricots;
• 3 - noodle soup with chicken broth, bread;
• 4 - finely chopped carrots and apples, grated with sugar and vegetable oil;
• 5 — salad with cherry tomatoes and soft cheese, dressed with olive oil;
• 6 - a glass of milk.

Sunday:

• 1 meal - oatmeal with milk, banana, compote;
• 2 - apple;
• 3 — soup with pieces of chicken fillet, vegetable salad, tea;
• 4 - orange;
• 5 - steamed vegetables, minced turkey cutlet;
• 6 - yogurt.

Diet during pregnancy in the 2nd trimester

When a child begins to grow and develop especially actively, the mother’s body needs additional sources of energy. Currently, the daily calorie intake for pregnant women is 2500 kcal. After 14 weeks of pregnancy, try to give up confectionery and eat less sugar. During this period, it is very important to provide the body with sufficient amounts of vitamins D and E.

Useful products for the expectant mother:

• spinach leaves;
• milk, kefir, yogurt;
• butter;
• egg yolk;
• sea ​​fish.

Products to avoid:

• sausage;
• fried and fatty foods;
• spicy, salty and smoked dishes.

Diet for a week during pregnancy in the 2nd trimester: menu

Monday:

• 1 meal - hard-boiled egg, bread with cheese and a slice of tomato;
• 2 - raisins with cottage cheese;
• 3 - vegetable soup;
• 4 - low-fat yogurt;
• 5 - vegetable salad, seasoned with any vegetable oil;
• 6 - a glass of rosehip decoction.

• 1 meal - oatmeal with milk;
• 2 - a handful of nuts, banana, pear;
• 3 - low-fat soup with pieces of chicken and broccoli;
• 4 - 100 g low-fat cottage cheese;
• 5 - vegetable stew with lean meat;
• 6 - a glass of yogurt.

• 1 meal - 2 egg omelet;
• 2 - low-fat yogurt;
• 3 - soup with fish;
• 4 - orange;
• 5 - any milk porridge;
• 6 - fruits.

• 1 meal - cheesecakes with sour cream;
• 2 - a handful of almonds;
• 3 - lentil soup;
• 4 - pear;
• 5 — rice with boiled skinless chicken drumstick, tea;
• 6 - yogurt.

• 1 meal - scrambled eggs with tomatoes and a slice of bran bread;
• 2 - tomato juice;
• 3 - vegetable stew and a piece of boiled chicken;
• 4 - banana;
• 5 - pasta and tomato juice;
• 6 - chamomile tea.

• 1 meal - cottage cheese with berries;
• 2 - bread with cheese;
• 3 - boiled buckwheat, a slice of boiled veal, vegetable salad, tea;
• 4 - natural juice;
• 5 — fish and tomato stewed with vegetables;
• 6 - a glass of milk.

Sunday:

• 1 meal - corn milk porridge, dried fruits;
• 2 - natural yogurt;
• 3 - cabbage, vegetable salad;
• 4 - a handful of hazelnuts, raisins;
• 5 - zucchini pancakes, sour cream, rosehip broth;
• 6 - yogurt.

In the middle of pregnancy, allergy attacks may appear, so the expectant mother is advised to try exotic foods, eat citrus fruits and berries with great caution.

Diet during pregnancy in the 3rd trimester

When there is very little time left before giving birth, you should not overeat, otherwise excess weight can complicate the course of labor. Mom still needs carbohydrates, but only in limited quantities. It is recommended to consume no more than 2800 kcal per day.

You can follow a diet in late pregnancy using the following products:

• seasonal fruits;
• nuts;
• vegetable broth soups;
• Steamed fish;
• boiled meat.

It is advisable to reduce the consumption of the following foods to a minimum or eliminate them altogether:

• salo;
• fatty and heavily fried foods;
• chicken yolk;
• pickles, marinades;
• gravy;
• vegetable and butter.

In the third trimester, pregnant women often suffer from swelling, so you need to drink less fluid - no more than 1 liter per day. The restriction also applies to liquid foods (including soups).

Diet for a week during pregnancy in the 3rd trimester: menu

Monday:

• 1 meal - milk porridge;
• 2 - a handful of raisins;
• 3 - vegetable soup with meatballs;
• 4 - a glass of kefir;
• 5 — buckwheat with steamed chicken meatballs;
• 6 - apple.

• 1 meal - biscuits, tea;
• 2 - banana;
• 3 - pasta with vegetable salad;
• 4 - tomato, olives, lettuce;
• 5 - dietary pilaf;
• 6 - a glass of kefir.

• 1 meal - bread and butter, tea;
• 2 - hard-boiled egg and seaweed;
• 3 - soup with fish broth;
• 4 - low-fat cottage cheese;
• 5 — baked rabbit meat, mashed potatoes;
• 6 - fruit juice.

• 1 meal - hard-boiled egg, slice of bread with butter, tea with lemon balm;
• 2 - orange;
• 3 - borscht;
• 4 - apple;
• 5 - salad of tuna, quail eggs and rice;
• 6 - banana.

• 1 meal - cottage cheese with sour cream and currants;
• 2 - orange juice;
• 3 — vegetables with stewed beef, tea;
• 4 - a handful of prunes;
• 5 - boiled rice with cauliflower;
• 6 - a glass of kefir.

• 1 meal - oatmeal with milk and dried apricots;
• 2 - bread with butter and a piece of salmon;
• 3 - pumpkin soup, half a boiled chicken breast;
• 4 - fruit juice;
• 5 — mashed potatoes and a piece of baked hake;
• 6 - a glass of fermented baked milk.

Sunday:

• 1 meal - cheesecakes with yogurt;
• 2 - kernels 2 - 3 walnuts;
• 3 - pasta, steamed minced fish cutlet, fresh cucumbers;
• 4 - banana;
• 5 - cabbage rolls with sour cream;
• 6 - milk.

Diets for weight loss during pregnancy for medical reasons

There are special diets for pregnant women - with their help you can improve the condition and well-being of a woman who is preparing to become a mother. Body weight control is achieved through a balanced diet.

Protein (low-carbohydrate) diet during pregnancy

According to the rules of this diet, you need to eat foods rich in protein. Nutrition according to this principle is indicated for expectant mothers who are recovering at a rapid pace. The daily protein requirement (approximately 120 g) is replenished with milk, meat, and eggs. The recommended amount of carbohydrates for a protein diet is no more than 400 g per day. Sugar, sweets and fresh bread are taboo.

Benefits of a protein diet during pregnancy:

1. There are no strict dietary restrictions.
2. Metabolism improves.
3. Fat deposits are reduced.
4. The uterus and placenta are strengthened.
5. No feeling of hunger.
6. The weight you had during pregnancy quickly returns.

Protein diet menu during pregnancy: example

In the morning, carbohydrates are preferable, for lunch it is best to prepare a nutritious dish, and in the evening - only protein foods:

1. First breakfast: apple, muesli with natural yogurt, rose hip broth.
2. Second breakfast: 2 slices of hard cheese, a slice of whole grain bread.
3. Lunch: lentil soup, baked fish, vegetable salad, chamomile tea.
4. Afternoon snack: banana and yogurt.
5. Dinner: boiled rice, boiled lean meat, fermented baked milk.
6. Before bed: kefir.

It is advisable to sit down at the table every 3 hours.

How long to follow a low-carb diet during pregnancy

Since a protein diet can cause increased stress on the liver and kidneys, a doctor should monitor the expectant mother’s diet during this period.

The diet is terminated if the following symptoms appear:

• gastrointestinal disorder;
• increased sweat production;
• itching of the skin;
• irritability;
• dizziness.

Dukan diet during pregnancy

The diet, developed by the Frenchman Pierre Dukan, is currently the most popular protein diet in the world. Nutritionists assure that it is not contraindicated for expectant mothers, provided that some amendments are made to it:

1. During pregnancy, you can only follow stage 3 (“Consolidation”) of the Dukan diet.
2. Eliminate protein Thursday.
3. Double your daily serving of fruit.
4. Diversify the menu with dairy products: yogurt, low-fat cottage cheese, 2% milk.

Proper weight loss on the Dukan diet under the supervision of a specialist will help a pregnant woman not only lose extra pounds, but also stably maintain the desired weight for a long time.

Salt-free diet during pregnancy

To feel good, a person only needs to eat no more than 5 g of salt. However, due to bad habits, many of us, including pregnant women, are accustomed to very salty foods and often add much more salt to dishes than necessary. As a result, the body cannot get rid of excess fluid and, as a result, begins to gain weight. In addition to excess body weight, consuming large amounts of salt provokes disruption of the kidneys, liver, heart and blood vessels. In pregnant women, blood pressure increases and edema develops. Women whose weight exceeds the norm by 1.5 times may be recommended a special diet for edema during pregnancy. It is especially useful to adhere to such a diet in the 3rd trimester, when the activity of the expectant mother is minimal.

The diet involves eliminating salty foods. The diet of the expectant mother, which includes only boiled and baked foods, is usually agreed upon with the doctor to avoid salt deficiency in the body. The following types of products are prohibited:

• smoked meats;
• pork and lamb;
• sweets;
• salted and pickled foods;
• sour foods;
• fried, spicy and fatty foods.

Sample menu of a salt-free diet during pregnancy per day

1. First breakfast: milk porridge, scrambled eggs (1 - 2 eggs), 100 g of low-fat cottage cheese, compote.
2. Second breakfast: sliced ​​apple and banana with yogurt dressing.
3. Lunch: a piece of boiled meat or baked fish, cabbage salad with apple and carrots, fruit juice.
4. Afternoon snack: a handful of any dried fruits.
5. Evening: vegetable puree soup, dried slice of bread, tea.
6. Before bed: a glass of fermented baked milk.

According to women's reviews of a salt-free diet during pregnancy, in the first days without salt it is very difficult, since all the food is bland. In this case, it is recommended to add a little iodized salt or some freshly squeezed lemon juice to your dishes. Very soon the taste buds get used to non-salty dishes, and the pregnant woman’s well-being returns to normal.

Diet for gastritis during pregnancy

If a woman suffered from gastritis before pregnancy, due to toxicosis in the first months after conception, this disease tends to worsen. The most important point of therapy in this case is a therapeutic diet.

Expectant mothers with severe symptoms of gastritis are recommended to eat fractional meals up to 6 times a day. It is advisable to reduce the serving size to 300 g. For the first few days, you need to satisfy your hunger with semi-liquid food, which the stomach can easily process. You can diversify your diet with pureed vegetable soups and milk porridges at room temperature. In addition, it is not forbidden to kill the worm with a glass of milk and cottage cheese. After 3-4 days, when the signs of the disease become less obvious, you are allowed to eat hard-boiled eggs, seasonal fruits and vegetables, and vegetable side dishes. After normalization of well-being, the expectant mother can smoothly return to her usual diet, while excluding some foods:

• spices and seasonings;
• dishes prepared by frying, salting or smoking;
• dishes with the addition of peas and beans;
• white cabbage, radishes and onions that are difficult for the stomach;
• candies, chocolate, sweet pastries;
• rich broths;
• coffee.

Dietary nutrition for gastritis during pregnancy involves the use of foods with a gentle effect on the gastric mucosa:

• dried crusts of bread;
• steamed river fish (give preference to pike perch and perch);
• boiled chicken or turkey;
• dairy products;
• steamed cutlets and meatballs;
• eggs “in a bag”.

Diet for constipation during pregnancy

Constipation is a common companion of pregnancy. The disorder causes a lot of inconvenience to the expectant mother, and also threatens serious poisoning to her body. In addition, the intestine, overcrowded to the limit with stagnant masses, increases in size so much that it puts strong pressure on the uterus. In especially severe cases, this provokes premature birth or miscarriage. A competent diet is considered a reliable prevention of constipation, the details of which the pregnant woman discusses with her doctor.

The therapeutic diet limits the consumption of the following foods:

• fried and fatty;
• mushrooms, sorrel and spinach leaves, radishes, turnips, apple and grape juice;
• rice and semolina dishes;
• pureed foods and soups with a slimy consistency;
• pomegranate, bananas, pears, fruits and berries with “sourness”;
• fatty broths;
• pasta;
• hot spices and seasonings;
• mayonnaise;
• store-bought sauces, fast food;
• cheese, cottage cheese, butter, cream (sources of refractory fats);
• meat and fish of fatty varieties.
• fresh baked goods, sweets.

Menu for constipation during pregnancy: example

1. First breakfast: oatmeal with baked apple pieces, yogurt.
2. Second breakfast: weakly brewed green tea with dried bread and a piece of cheese.
3. Lunch: vegetable soup, buckwheat stew with meat, vegetable salad and milkshake.
4. Afternoon snack: cottage cheese with dried apricots and a little honey, compote of berries and fruits.
5. Dinner: fish baked in foil, boiled potatoes, vegetable salad, prune broth.

Equally important for constipation in pregnant women is the drinking regime - you need to consume approximately 1.5 liters of fluid per day. If the expectant mother is concerned about edema that is not associated with specific diseases, it is necessary to reduce not the amount of water, but the amount of salt in the diet.

Diet with protein in urine during pregnancy

Proteinuria, or the presence of protein in the urine, is another abnormality during pregnancy. For a number of reasons, the kidneys cannot completely filter out the protein and it passes into the urine. Without proper treatment, proteinuria causes the development of inflammatory and purulent processes, disturbances in the excretory system, oxygen starvation of the fetus, premature birth or death of the child.

The pathology is largely corrected with the help of a special diet. Let's consider its basic principles:

1. To make it easier for the expectant mother to tolerate a reduction in the amount of protein products in her diet, they need to be replaced with complex and fast carbohydrates, fats of plant and animal nature. To achieve this, the diet includes the consumption of berries and vegetables, fruits and natural honey. You cannot completely give up protein foods - their daily amount is reduced to a minimum. Eggs should be boiled only hard-boiled, and meat and fish should be boiled and baked for a long time.
2. It is recommended to eat only chicken among meat products.
3. Until 12.00, a pregnant woman can allow herself a little sour cream and cream. Although the products are high in calories, they will help maintain energy balance in the body against the background of protein deficiency.
4. To normalize the composition of urine, people are on a diet for at least 5 days.
5. The basis of dietary nutrition for protein in urine are melon, watermelon, pumpkin, beets and raisins.
6. Smoked products, marinades, soda, coffee, cocoa and everything salty are prohibited.
7. Meals are given in fractions - up to 5 times a day.
8. If proteinuria is accompanied by edema, the daily amount of fluid consumed, including drinking water, should be reduced. The doctor determines how much based on the volume of urine excreted over the previous day.

Menu for one day for protein in urine during pregnancy: example

1. First breakfast: steam omelette of 1 egg and 1 flatbread made of unsalted dough.
2. Second breakfast: a glass of fermented baked milk and 1 baked pear.
3. Lunch: vegetable broth soup with a little sour cream. Hard pasta, tomato sauce for dressing and vegetable salad.
4. Afternoon snack: jelly from fresh or frozen berries, a handful of raisins, apple compote.
5. Dinner: baked pike perch with zucchini and eggplant, rosehip broth.

Is it possible to go on an energy diet during pregnancy?

Energy diets are the name given to concentrated powders for preparing cocktails with different flavors. This supplement is today positioned as an effective partial or complete meal replacement for weight loss. Each cocktail contains the optimal ratio of protein and dietary fiber to dull the feeling of hunger for a long time. Despite the manufacturer’s assurances that the composition of dietary formulas is balanced and functional, the question of the safety and advisability of their use during pregnancy remains open. The problem is the lack of official data on the effect of the components of the mixtures on the body of the expectant mother and the course of pregnancy.

If a woman took Energy diet cocktails before pregnancy, after conception she will, of course, ask her gynecologist whether she can continue to eat this way. In the absence of pregnancy-related diseases, the doctor may allow the patient to create a diet so that there is room for these products. However, you will need to avoid cocktails with coffee and cappuccino flavors in any case, since they contain caffeine.

The question of which diet is the best during pregnancy is difficult to answer. The result, of course, depends on the initial data and health status of the expectant mother. We remind you once again that you can find out the effectiveness of a particular diet during pregnancy with the support of a qualified specialist. Be healthy!

Weight during pregnancy. Video

Pregnancy is one of the important and tremulous periods in the life of every woman. While expecting a baby, expectant mothers have a huge responsibility; their lifestyle, previous habits and diet change. The normal intrauterine development of the baby directly depends on the diet of a pregnant woman, and therefore it is important to follow a diet aimed at replenishing all the necessary vitamins and minerals in the body.

Pregnancy is divided into three trimesters. Each of them has its own characteristics in the formation and development of the fetus. The diet for each trimester has its own nuances. In the second trimester, the active development of all organs and systems in the fetal body occurs, brain mass increases, the skeletal system strengthens, and the makings of teeth are formed. Based on this, the diet during pregnancy in the second trimester should contain foods rich in calcium, vitamin D, and iron.

The essence of diet during pregnancy

Nutrition during pregnancy in the 2nd trimester should be balanced and varied. The diet should include foods rich in vitamin A (carrots, pumpkin, apricots, spinach), which has a beneficial effect on the growth and development of fetal bone tissue, its skin and retina. The diet menu must include foods high in folic acid (for example, apple and celery juice), which is necessary for the formation of blood cells and the child’s central nervous system.

In the second trimester of pregnancy, women often experience hypovitaminosis, and almost all iron reserves are depleted. Therefore, when dieting, it is necessary to limit the amount of salt consumed, which delays the absorption of iron in the body. Every day, when dieting during pregnancy in the second trimester, you should consume foods fortified with calcium (cottage cheese, kefir, milk). However, calcium is absorbed by the body only in combination with vitamin D, which is found in sea fish, egg yolks, butter and vegetable oil.

Diet during pregnancy 2nd trimester - basic rules:

• When dieting, you should eat frequently, at least 5 times a day. Long breaks between meals should not be allowed;
• Food portions should be small. It is better to eat when dieting during pregnancy in the second trimester often, but little by little;
• It is recommended to reduce the amount of fluid consumed per day to 1-1.5 liters per day;
• Salt intake during the diet during pregnancy should be kept to a minimum;
• Diet dishes are recommended to be boiled, stewed, baked. Fried foods can cause high blood cholesterol levels during pregnancy;
• Every day when dieting, it is recommended to drink rosehip decoction, which is rich in vitamin C, necessary for the placenta.

In the second trimester of pregnancy there is practically no toxicosis. The expectant mother's appetite increases, the fetus develops its own food preferences, which often leads to a change in the woman's gastronomic habits. However, you should not get carried away with high-calorie foods, much less overeat, as this will not contribute to the growth of the fetus, but to the deposition of fat accumulations in the expectant mother, which will be difficult to get rid of later after childbirth. A diet during pregnancy in the 2nd trimester for weight loss consists of reducing fresh baked goods, confectionery with lots of cream, and sweet desserts to a minimum. Excess weight gained during pregnancy can lead not only to loss of slimness, but also to the appearance of varicose veins and nagging pain in the legs.

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In the second trimester, the fetus begins to breathe, and therefore it is necessary to ensure sufficient oxygen supply to the body. Pregnant women are recommended to take daily walks in the fresh air and do gymnastics.

Allowed and prohibited foods during pregnancy

Diet during pregnancy 2nd trimester - allowed foods:

• Lean meat and poultry (veal, beef, rabbit, turkey, chicken);
• Fish and seafood;
• Dairy and fermented milk products (cottage cheese, yogurt, kefir, cheese, butter);
• Eggs;
• By-products (especially cod liver);
• Porridges and cereals (buckwheat, oats, rice);
• Vegetables (spinach, celery, beets, carrots, pumpkin);
• Fruits and berries (apricots, apples, pears, raspberries, currants);
• Greens (parsley, dill, basil);
• Dried fruits (especially raisins);
• Nuts and seeds;
• Vegetable, olive oil.

Recommended drinks for dieting during pregnancy include: vegetable and fruit juices, rosehip decoction, fruit drinks, and compotes.

Diet during pregnancy 2nd trimester - prohibited foods:

• Fatty meat and poultry;
• Fatty and fried foods;
• Sausages;
• Confectionery and flour products with an abundance of creams;
• Marinades, pickles, smoked meats;
• Spicy dishes;
• Alcoholic drinks.

During the diet during pregnancy in the 2nd trimester, you should be careful when consuming allergenic foods, for example, strawberries, citrus fruits, which can provoke allergic reactions in the child in the future.

Menu

Diet during pregnancyDetails 2nd trimester - sample menu for the week (breakfast, second breakfast, lunch, afternoon snack, dinner):

Monday:

• Oatmeal with dried fruits;
• 2 apricots;
• Chicken soup with pieces of poultry meat. 2 slices of bran bread;
• A glass of kefir;
• Buckwheat. Fish meatballs. Grated carrot salad.

Tuesday:

• Pumpkin porridge with milk;
• Pear;
• Fish soup with pieces of fish. 2 slices of rye bread;
• A handful of walnuts;
• Rice. Baked salmon steak. Greek salad".

Wednesday:

• Cottage cheese seasoned with yogurt and raisins;
• Apple;
• Creamy spinach soup with croutons. Boiled chicken breast;
• Prunes stuffed with nuts;
• Vegetable stew. Veal meatballs in tomato sauce.

Thursday:

• Buckwheat porridge with milk;
• Berry juice;
• Borscht with beef and sour cream. 2 slices of whole grain bread;
• A glass of fermented baked milk;
• Bean puree. Cod liver. Cucumber and tomato salad.

Friday:

• Cheesecakes with raisins and sour cream;
• Tomato juice;
• Pea soup with croutons. Boiled turkey fillet;
• A cheese sandwich;
• Pilaf with seafood. Beet salad.

Saturday:

• Muesli with dried fruits and nuts;
• Fruit salad;
• Broth with croutons. Fish soufflé;
• A glass of curdled milk;
• Spaghetti with cheese. Baked pike perch with spinach.

Sunday:

• Omelette of 2 eggs with tomato;
• Apple-celery juice;
• Cream of broccoli soup. Steamed beef cutlets;
• A handful of almonds;
• Mackerel baked with vegetables. Green bean salad.

In between meals during a diet during pregnancy in the second trimester, you can snack on fruits, seeds, nuts, dairy and fermented milk products.

Recipes for dieting during pregnancy 2nd trimester

Pea soup

Pea soup

Ingredients:

• Peas 1 cup;
• Chicken breast 500 gr;
• Carrots 1 piece;
• Onions 1 piece;
• Vegetable oil 1 tbsp;
• Greens to taste;
• A pinch of salt.

Cooking method:

1. Sort the peas, rinse, and drain the water.
2. Pour clean water over the peas and leave to steep overnight.
3. Place the peas in a saucepan, add water, bring to a boil and simmer over low heat for 30 minutes.
4. Wash the chicken fillet, cut into cubes, add to the peas. Cook for 15 minutes.
5. Peel onions and carrots. Cut the onion into cubes, grate the carrots.
6. In a frying pan heated with vegetable oil, fry the onion until golden brown, add carrots to it, simmer for 5 minutes, stirring occasionally.
7. Add the vegetable sauce to the soup and add salt. Cook for 15 minutes.
8. Before serving, garnish the soup with chopped herbs (dill, parsley).

Include hearty pea soup for lunch in your diet menu during pregnancy in the second trimester.

Apple-celery juice

Apple-celery juice

Ingredients:

• Apples 250 gr;
• Celery stalk 1 kg.

Cooking method:

1. Peel and seed the apples and cut into slices.
2. Wash the celery, dry it, chop it.
3. Using a juicer, extract juice from apples and celery.
4. Mix until smooth.

Apple-celery juice is rich in folic acid, so be sure to include it in your diet during pregnancy in the second trimester.

Prunes stuffed with nuts

Ingredients:

• Prunes 500 gr;
• Walnuts;
• Sugar 2 tbsp;
• Sour cream 200 gr.

Cooking method:

1. Pour boiling water over the prunes and leave to steep for 5 minutes.
2. Decant the water, remove the pits from the prunes, and stuff with peeled walnuts.
3. Place the prunes in a saucepan, add water, and simmer for 15-20 minutes until tender. Decant the water and place the prunes in a dish.
4. Beat sugar with sour cream. Pour the sauce over the prunes.

Treat yourself to prunes stuffed with nuts while following your pregnancy diet in the second trimester.

Veal meatballs in tomato sauce

Ingredients:

• Minced beef 400 gr;
• Onions 1 piece;
• Egg 1 piece;
• Breadcrumbs 1 tbsp;
• Vegetable oil 2 tbsp;
• Tomato paste 2 tbsp.
• A pinch of salt.

Cooking method:

1. Add the egg, breadcrumbs and salt to the minced meat, stir thoroughly until a homogeneous consistency is obtained.
2. Form the minced meat into small ball-shaped meatballs.
3. Fry the meatballs on both sides in a frying pan with heated vegetable oil, transfer to a saucepan.
4. Add 2 tbsp to a liter of water. tomato paste, stir, pour sauce over meatballs.
5. Bring to a boil, reduce gas and simmer over low heat for 20 minutes.

Appetizing veal meatballs in tomato sauce are recommended to be included in the diet menu during pregnancy in the second trimester for dinner.

Excess weight or excessive weight gain can seriously complicate the course of pregnancy and harm mother and baby. That is why obstetricians analyze the dynamics, weighing the woman at each scheduled appointment.

If the weight increases too quickly and exceeds reasonable limits, the expectant mother is advised to go on a diet. In this material we will tell you which diet should be preferred during pregnancy.

What should the weight be?

When a woman is in an “interesting position,” weight gain is inevitable and completely natural. From the very beginning of the period of bearing a baby, under the influence of the hormone progesterone, a woman’s appetite improves and weight gain begins.

Physiologically, the body weight of the expectant mother increases by at least the weight of the fetus, the weight of the amniotic fluid and the placenta. In addition, small fat deposits “approved” by progesterone, for example, on the waist, hips, and anterior wall of the peritoneum, are also considered physiological and natural. They protect the child who grows under the heart.

An increase is considered normal within 10-15 kilograms for the entire nine months of waiting. In this case, doctors must take into account the woman’s build before pregnancy.

A girl with normal weight can gain 15 kilograms, which will be normal. For a lady with curvy figures and a slight excess of kilograms, the normal increase can be up to 11 kilograms. And an obese woman is “allowed” to gain no more than 7-8 kilograms in nine months.

About 40% of the total increase usually occurs in the 1st trimester, and 60% in the 3rd trimester. If the weight gain is too great, the doctor definitely recommends reviewing your lifestyle and diet.

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Diet Requirements

Losing excess weight is not an easy task. It is especially difficult during pregnancy, because most existing diets for pregnant women are contraindicated. Even if a woman previously successfully used a protein or salt-free diet to lose weight and had excellent results from them, she will not be able to return to the tried-and-true diet while pregnant.

To combat the pathological increase, other methods will be required that will allow, albeit slowly, but no harm to the child lose extra pounds.

The diet during pregnancy should be balanced, because the child should not be deprived of any useful substances or vitamins. Proteins, fats, and carbohydrates are important for him. Therefore, a woman will have to make sure that each meal contains all the necessary components, but in quantities that will not allow the woman to continue to increase her own weight.

The danger of pathological gain

The reasons why a woman’s body, even when trying to monitor her diet, begins to accumulate extra pounds “in reserve” can be varied. Most often, the explanation lies in individual characteristics and the speed of metabolic processes. The gynecologist’s task is not to search for the causes of excess weight, but it is the responsibility to tell why this excess weight is dangerous for a pregnant woman and her child.

With excess weight there is quite a real threat of developing late toxicosis. This condition can be very dangerous in the later stages. Blood flow in the uteroplacental system is disrupted when overweight, which threatens the development of fetal hypoxia and the birth of a baby with neurological and other disorders.

An overweight expectant mother has a risk of premature aging of the placenta, and there is also a fairly high probability of giving birth to a baby earlier than the scheduled obstetric date or postponing it.

Women with excessive pathological gain more often develop weakness of labor forces, and they have to undergo an emergency caesarean section. When the mother is overweight, the baby’s weight often exceeds the norm. For a woman, excessive weight gain can result in varicose veins, the appearance of hemorrhoids, and the load on the heart and blood vessels also increases significantly.

The reasons may lie not only in the fact that a woman overeats, but also in hormonal processes. With excess production of lactogen, progesterone or hCG, weight gains much faster.

The sedentary lifestyle that some expectant mothers lead also affects their body weight and the rate at which they accumulate fat.

Basic principles of diet for pregnant women

Despite the fact that modern nutritionists question the method of counting calories, nothing more effective than relying on the calorie content of foods and dishes has yet been invented. There is no need to calculate calories down to each unit; it will be quite enough if a woman simply focuses on the approximate calorie content.

You need to eat fractionally - 5-6 times a day, portions should be reduced. What the expectant mother could previously eat at one time is better divided into two plates and eaten 3-4 hours apart.

All food should be chewed thoroughly. Proper cooking is important - do not deep-fry vegetables– it will be better if they are baked in the oven. It is better to replace smoked sausage with boiled meatballs, and salted fish with a piece of baked fish fillet.

If the pregnancy is more than 28 weeks, a woman is allowed to have one fasting day per week. During this day, she will be able to take one product in fractions (6-7 times a day) - either fermented milk without sugar and fruit, or 500 grams of low-fat cottage cheese, or boiled buckwheat without salt and sugar. By the way, during fasting days you should completely avoid salt and sugar.

Every day, a pregnant woman's diet should include more foods containing fiber, fewer simple carbohydrates (buns and sweets) and more complex carbohydrates (sweet fruits). The last evening meal should occur no later than 2.5 hours before going to bed; it should not contain fat, large amounts of proteins and carbohydrates.

The maximum number of calories per day for a pregnant woman who is going to lose excess weight is within 2200-2500 Kcal. They should consist of 100-120 grams of proteins (most of this amount should be proteins of animal origin - meat, milk, fish, eggs, dairy products), 90 grams of fat (half of this amount is of plant origin), 350 grams carbohydrates.

To achieve the desired result, it is important to categorically refuse smoked, pickled and spicy foods, carbonated drinks, fried and fatty foods, sweet pastries, jam, jam. The amount of salt should be reduced to 5 grams per day.

Excess salt provokes edema because it retains fluid in the tissues. Even if rapid weight gain occurs without swelling, the amount of table salt should still be reduced to prevent gestosis, the likelihood of which increases with excess weight.

Some pregnant women refuse salt altogether, believing that it will be healthier for them, but this is a common misconception. The complete absence of salt disrupts the water-salt balance in the body, which is also a dangerous phenomenon.

If pregnancy proceeds without swelling, you should drink at least 2 liters of clean drinking water per day. If swelling occurs, the amount of fluid you should drink per day should be agreed with your doctor. You should not drink strong tea and coffee, even if the doctor allows a woman (for example, with hypotension) a cup or two of coffee a day. It is best to drink plain water, but rosehip infusion and weakly brewed tea are acceptable.

A woman will have to control her appetite. To make this easier, you should give up foods that stimulate your appetite. These are garlic and onions, canned food, spices, pepper, mayonnaise, ketchup, various sauces and snacks.

What can you eat?

A woman can create a menu for every day, for a week, for a month on her own, especially since such a diet will not require large financial expenses. Mono-diets are usually expensive, but they cannot be combined with pregnancy.

To create your diet, it is important to remember that calories per day should be no more than 2200-2500, this amount must be divided by 6, thus determining the calorie content of each meal.

Each meal includes carbohydrates, proteins and fats, with the exception of the evening meal, which should not contain fats. Now you can start planning your menu.

First meal

All soups should be prepared with low-fat, weak broth. For it, it is better to choose red meats (beef, veal). It is useful to cook broth using chicken, turkey or rabbit meat.

Fish broths are acceptable if low-fat fish varieties (for example, pollock) were used. You should not cook soup with pork or lamb.

You can add potatoes and cereals to soups, but in very moderate quantities, so that the spoon floats in the soup and does not “stand.” You should not add spices to dietary soup; as an exception, you can add bay leaves.

The total volume of first courses per day is 200 milliliters. You can eat this amount at a time, for example, at lunch, or you can divide it into two times and eat a ladle each for lunch and dinner.

You should not plan a large amount of bread for the first course. A pregnant woman who needs to lose excess weight should take no more than 100 grams of baked goods per day. It is better to give preference to rye bread that is not “first fresh,” as well as bread with bran.

You should not add mayonnaise or fatty sour cream to the soup. You can “whiten” borscht or cabbage soup with a couple of tablespoons of milk.

Second courses

Meat products in the diet should be no more than 150 grams per day. Thus, you can plan a piece of boiled chicken breast for one meal, a steam cutlet or meatballs for another, boiled or baked fish fillet for a third.

The meat chosen is lean, giving preference to beef and veal, rabbit, and chicken. You should not buy semi-finished meat products: they contain too much fat and extraneous additives that are not at all beneficial for the body of the expectant mother.

A side dish for a meat or fish dish is selected at the rate of no more than 300 grams of carbohydrates per day. Thus, you can boil 150 grams for the steam cutlet. buckwheat, the same amount of rice, or stew zucchini, cabbage, pumpkin.

Potatoes and pasta with noodles are best left until better times. For now, they can be added in small quantities only to soups.

A woman gets the fats necessary for the normal absorption of many vitamins from meat products and milk. One of the meals should consist only of milk, for example, an afternoon snack.

You can drink up to 200 milliliters of low-fat cow's milk at a time. Be sure to add sunflower or olive oil to main courses every day. 1-2 tablespoons per day. They can be used to season vegetable salads.

Salads are a great addition to any meal. Fresh tomatoes, bell peppers, cucumbers, cabbage and carrots are healthy. You should not add onions and garlic to the salad, so as not to “whet” your appetite. Fresh herbs are acceptable and desirable, but only as a seasoning for first and second courses.

Breakfasts and snacks

For breakfast, it is best to take cereal porridge. You can cook them in water or low-fat milk. Oatmeal, millet, and rice are good for porridge. Corn grits and semolina should be avoided.

Slow carbohydrates will help supplement your breakfast - sugar-free fruit juice (freshly squeezed) or whole fruit. Good fruits to use are apples, kiwis, pineapples, and pears. It is better to limit bananas, as well as grapes.

Chicken eggs are healthy, but in small quantities - no more than one or two pieces per week. When planning a menu, a woman can plan one day on which she will prepare a two-egg omelet for breakfast or afternoon snack, or two days on which she will eat one soft-boiled egg.

Beverages

Without the risk of gaining extra pounds, you can include in the menu weak tea with milk without sugar, unsweetened fruit or berry compote, homemade fruit drink, rose hip decoction, and still mineral water.

List of approved products

The list of allowed products looks like this (calorie content per 100 grams of product is presented in brackets):

• zucchini (24);
• cauliflower (30);
• potatoes (80);
• carrots (32);
• apricots (41);
• watermelon (25);
• melon (33);
• peaches (46);
• apples (47);

• strawberry (41);
• raspberries (46);
• buckwheat (313);
• oatmeal (366);
• rice (344);
• milk (64);
• kefir (1.5-2%) (51);
• sour cream (15%) (158);
• low-fat cottage cheese (101);
• beef (254);
• veal (131);
• rabbit meat (156);

• chicken (170);
• turkey (84);
• eggs (157).

What should be limited completely or partially?

In an attempt to lose weight during pregnancy, you should avoid eating fatty, rich broths, white bread, buns and buns, pork and lamb.

The ban includes sausages, sausages, smoked breasts and rolls, canned food, and dumplings. You should not include crab sticks, salted fish and canned fish, as well as fatty varieties of sea fish such as mackerel or herring in your menu.

There is no place in the menu in any form for margarine, mayonnaise and mayonnaise sauces, cakes and pastries, sweets, factory-made cookies and waffles. You can take limited amounts of marshmallows, marshmallows, and dark chocolate. This limitation is quite strict - so, you can eat only 15 grams of dark chocolate per day provided that all other dishes and drinks are unsweetened.

The list of foods undesirable for weight loss includes peas and other legumes, beans and lentils, pearl barley, and semolina. Beets and radishes are included in the diet to a very limited extent.

Butter, without which it is difficult to imagine a delicious morning cereal porridge, can be used, but in small quantities - no more than 15 grams per day. You should choose good oil, without vegetable impurities (not spreads).

A decisive battle is declared on condensed milk, factory-made ice cream, all fast food, no matter how attractive it may look, as well as processed cheese, curd mass and multi-colored factory-made yoghurts, rich not in fruits and berries, but in dyes and preservatives.

Bananas and grapes are also best left until better times. You shouldn’t go heavy on mushroom dishes, because... mushrooms are poorly absorbed by the body. You should abstain from jam and jellies, even if they are made with love by your grandmother. The same ban is imposed on rosehip syrup, as well as on all jelly.

Everything said about prohibited products is not a guide to action, but only a wish. A woman can include a piece of fatty fish in her daily menu, but she must understand that the piece should be very small, and the subsequent restriction on fats in all other daily meals will be quite noticeable.

Diet

As already mentioned, meals should be fractional. It is optimal to eat 5-6 times a day.

It is better to start breakfast half an hour after waking up, 10 minutes before drinking a glass of water at room temperature. This will help “start” the digestion processes after a night's sleep. The intervals between meals should be about 3 hours.

Thus, if breakfast was at 9 am, then:

• It is better to schedule lunch at 12.00;
• afternoon tea - at 15.00;
• dinner at 18.00.

It is better to have two more “snacks” between breakfast and lunch (at 10.30) and after dinner, but no later than 2.5 hours before bedtime.

If a woman goes to bed at 23:00, then the deadline for a snack should be no later than 20:30.

How to make your diet more effective?

The above-described diet for pregnant women allows you to reduce weight by about 2-3 kilograms per month. Losing weight at a faster pace is contraindicated for expectant mothers, as it affects metabolism and pregnancy can be complicated.

To make the weight loss process more effective, it is advisable not to avoid feasible physical activity. There is no need to “kill yourself” in the gym; it is enough to do light gymnastics once a day, designed specifically for women who are going to become mothers. This will not only help in getting rid of extra pounds, but will also help prepare the muscles for the upcoming birth.

It's useful to do once a day walk in the fresh air. It is optimal to do it in the evening, before bed.

The diet will be more effective if a woman controls her hormonal levels. To do this, you need to ask your doctor for a referral for a hormonal blood test, if he has not given one himself earlier.

Pregnant women who are resisting pathological weight gain can engage in swimming and water aerobics, especially since many sports facilities offer such group and individual classes under the supervision of experienced trainers.

When deciding to introduce additional physical activity, You should definitely consult with your obstetrician-gynecologist, who can accurately answer the question of whether a particular woman can swim, attend yoga classes, and so on.

– a natural and irreversible process. If you are used to keeping yourself in good shape and going on diets, then it is better to consult with your personal gynecologist or nutritionist. It should be taken into account that vitamins and microelements are important for the proportional development of the baby. Set yourself a schedule for weight gain during pregnancy. It can be installed on your phone. All you need to do is enter your parameters, weigh yourself weekly and track your weight gain chart. If it is normal, you have nothing to worry about. If your weight gain is not according to plan, then you need to think about proper nutrition.

For a pregnant woman, a diet means excluding fatty foods from the diet, fast food, a variety of crackers and chips. Food should be healthy. Eat more often, but eat less. Drink juices, compotes. Teas will not help extinguish hunger and they contain many useful elements. Drink more water, but it should be still. A glass of water drunk half an hour before meals will reduce the portion you are going to eat. Eat as many salads, fruits and vegetables raw as possible. Don't overuse flour. It is better to give preference to black and bran bread. Steam porridge or cook it in the oven; it will be less caloric, more healthy and easier to digest. Buy a steamer. Steamed food is much lower in calories.

Throughout pregnancy, mother and baby need sufficient calcium. Drink milk, it can be low-fat and must be pasteurized or boiled. You can drink yoghurt, whey, kefir. Cottage cheese can also be low-fat; if you like sweets, it is better to add a little honey instead of sugar. Hard cheeses are healthy and not too high in calories in small quantities.

Eat fish, it is better if it is boiled and not fatty. It contains a lot of phosphorus and other trace elements. It is good to make fish soup from river fish; soups and broths with vegetables are very useful during pregnancy. Cabbage is a very useful seafood product. It contains a large amount of iodine and almost no calories.

Along with a healthy and proper diet, the main thing is not to forget about physical activity. Walk outdoors more often. Sign up for gymnastics for expectant mothers. Find a hobby or interesting activity that will help you think less about food. Be more positive, smile more often. Then the entire pregnancy period will pass without complications.