Girls, I found a useful article, MB will come in handy for someone during pregnancy, as well as for me!
Now that pregnancy has come, it's time to seriously take care of proper nutrition. During pregnancy, the food you eat affects both the pregnant woman and her baby. However, there is no need to "eat for two", you just need to choose foods that are more enriched with beneficial nutrients. For development, the fetus receives everything necessary from the mother's body: proteins, fats, carbohydrates, mineral elements and vitamins. The mother, in turn, receives them with food. Therefore, during pregnancy and lactation there is an increased need for vitamins. Improper nutrition can lead to miscarriages, short stature, perinatal health problems, and impair the viability of the fetus.
It should be remembered that the period of pregnancy is not the time to lose weight through the use of special diets! Alcohol during pregnancy is contraindicated in any form and quantity (even red wine)!
For the normal course of pregnancy, one should not, especially in recent months, consume fat and flour products. This leads to an enlarged fetus, which can make childbirth difficult.
In the first half should be four times a day.
In the second, you need to eat 5-6 times a day, preferably dairy products, and limit meat and fish dishes. Be sure to include in the menu: porridge, kefir, cottage cheese, sour cream, butter, eggs, vegetables, fruits.
Exclude salty, spicy and smoked foods (may lead to severe toxicosis). Limit fluid intake to 1 liter per day (including soups).
With the right choice of foods among the four groups below, you and your child are guaranteed a varied and balanced diet.
In the daily diet, 50-60% should be animal proteins (25-30% fish and meat, 20-25% dairy products, 5% eggs).
1. Dairy products- contain proteins necessary for the growth of the child and the fulfillment of the needs of the mother's body, as well as trace elements (calcium) necessary for strengthening bones and teeth.
In this regard, it is advisable to consume up to 0.5 liters of milk per day both in whole form and in the form of dairy products (kefir, curdled milk, dairy desserts, yogurts), as well as cottage cheese. It is useful to include hard cheeses in the diet, such as Cheddar, processed cheeses, pasteurized cheese.
2. Meat products- contain proteins, iron and B vitamins, which are also necessary both to meet the needs of the mother's body and for the development of the child.
This group includes products from beef, pork, lamb, poultry, fish. It is advisable to use products from this group twice a day. It is more expedient to give preference to poultry meat and fish. Try to eat only lean meat, removing areas containing fat during the cooking process.
- All meat, poultry and fish products should be eaten boiled or baked, avoiding fried and smoked dishes.
The skin of poultry should always be removed before cooking.
White meat is always leaner than red meat.
The sirloin of beef, pork and lamb is the most lean.
All sausages and sausages contain a lot of fat.
Eggs deserve special attention, which must be boiled hard, and only protein should be used for food.
3. Bread, cereals, potatoes- contain carbohydrates, vitamins, trace elements and fiber.
The products of this group include bread, preferably with whole grains or wholemeal flour, potato dishes, pasta, rice, cereals from various types of cereals, muesli or cereal. Dishes from the products of this group should be included in the diet at every meal.
4. Fruits and vegetables- contain various vitamins and microelements necessary to maintain various functions of the body, and fiber to improve digestion.
A number of crops such as peas, beans, beans, lentils, cabbage, and dried fruits are rich in iron. However, assimilation during their use is less active than from meat products. To improve this process, you should simultaneously use foods rich in vitamin C.
Vegetables and fruits should be included in the diet at least four times a day. Try to eat fruits and vegetables with skins wherever possible.
The correct distribution of products for each meal is important. So meat, fish, cereals should be part of breakfast and lunch dishes, as protein-rich foods increase metabolism and linger in the stomach for a long time. In the afternoon, in the late afternoon, preference should be given to dairy and vegetable foods. Abundant food intake in the evening has a negative effect on the body of a pregnant woman, contributes to the disruption of normal rest and sleep.
It is advisable to eat food during the day in 5-7 doses.
As an example, the following approximate menu for the day can be suggested:
Breakfast
Fruit or fruit juice.
Oatmeal or bran flakes with milk.
Wholemeal bread, toast with low-fat butter.
Tea or coffee. Lunch
Tea, coffee or milk.
Fruit or cookies. Dinner
Soup.
Sandwich with lettuce, cheese, fish, cold boiled meat.
Fresh fruit or yogurt.
Tea, coffee or fruit juice. afternoon tea
Tea or coffee with cookies. Early dinner
Meat, fish, cheese, eggs or legumes.
Potato, rice or pasta.
Vegetables or salad.
Milk pudding, or fruit, or biscuits.
Tea. late dinner
Milk with wholemeal bread or biscuits.
The total amount of liquid consumed in the 1-2 trimester should be 1.2-1.5 liters per day, including water, tea, coffee, juices, soups.
Salt intake is limited in the second half of pregnancy to 8 g per day, since more of it contributes to water retention in the body and the development of edema.
The general principles of proper nutrition during pregnancy are as follows:
- Food should be taken frequently 5-7 times a day in small portions.
Eat slowly without rushing.
Drink more plain drinking water. A glass of water before a meal will make you feel full faster and last longer.
If you know you can't limit yourself to a particular product, it's best to cut it out completely.
Eat more fish, poultry and less red meat.
Food should be boiled, baked or stewed, but not fried.
Give preference to eating vegetables, fruits and cereals, vegetable oil.
Nutrition in the first trimester of pregnancy
In the 1st trimester of pregnancy, a woman's diet does not differ significantly from her menu before pregnancy, the tastes of a pregnant woman can only change. But now you need to start adhering to the principles of proper nutrition in order to avoid toxicosis and lay the foundation for the proper development of the embryo.
Try to include green salads with vegetable oil and sea fish in your daily menu. It is important to start taking folic acid, iodine and vitamin E supplements throughout pregnancy.
Due to the increased work of the liver and kidneys, it is advisable at the very beginning of pregnancy to significantly limit the amount of spicy foods and spices such as pepper, mustard, and vinegar in the diet. To reduce the load on the liver, try to replace fried and fatty foods with boiled and stewed ones, limit the use of butter, high-fat sour cream, cream, and vegetable oil. Cottage cheese to use low-fat.
Along with vegetables and fruits, eat wholemeal bread, as it contains fiber and B vitamins.
Particular attention in the diet of a pregnant woman should be paid to table salt. It plays an important role in water exchange. Excessive consumption of it contributes to the development of edema and supports inflammatory processes. Usual daily intake
salt is 12-15 g. In the 1st trimester of pregnancy, it is already possible to recommend a restriction in the diet of pickles and smoked meats.
Coffee should be completely excluded from the diet of the expectant mother, even if it was the woman's favorite drink before pregnancy. A pregnant woman who drinks at least 3-4 cups of black coffee a day is more likely to give birth to a premature baby with a small birth weight. Substances found in tea and coffee
In the first 12 weeks of pregnancy - the first trimester - the future organs and systems of the baby are formed, so it is important to eat right at this time. Of all the factors that affect the development of the fetus, nutrition is one of the most important. The vitamins and nutrients in a mom's diet will help keep the baby strong and prevent developmental delays, birth defects, or miscarriages.
The main features of the diet
During the first trimester, the lifestyle and diet of a pregnant woman does not change much. However, immediately after you find out about the future addition to the family, you need to pay special attention to your food.
At this stage of development, the fetus is sensitive to a lack of vitamins, so it is recommended to buy the most diverse products.
The diet should contain as many minerals and other beneficial substances as possible, which are found in:
- vegetables, fruits, berries;
- seafood;
- dairy products.
The energy value of food consumed per day should be increased by no more than 100 kcal. Depending on lifestyle, the daily dose should be approximately 2200-2700 kcal, provided that more than half of the diet is carbohydrates, fats - no more than 25%, and proteins - about 15%.
Squirrels
For a pregnant woman, protein is vital. With its help, not only improves blood circulation, which leads to improved health, but also the uterus, placenta grows, and the fetus develops.
An increase in the uterus and placenta is noticeable at a later date, but most women feel an urgent need for protein from the first months of pregnancy.
You should also pay attention to the quality of food. Vegetable and animal protein should be present in the diet in approximately equal proportions. The use of meat, fish and eggs is simply necessary - doctors insist on this. If the child is not provided with proteins in the first trimester, then the risk of developing obesity, diabetes mellitus or hypertension in the future is high.
Carbohydrates
A person receives energy mainly from carbohydrates. While carrying a child, a sufficient amount of carbohydrate food will help get rid of chronic fatigue and prevent constipation. They should be consumed daily in an amount of at least 500 g.
If a woman is obese or overweight, then their number can be reduced to 30 g.
Carbohydrates useful for pregnant women are found in such products:
- whole grain cereals;
- nuts, seeds.
Fats
Thanks to a diet with a moderate fat content, the child will develop the brain and senses properly. Preference should be given to vegetable fats - sunflower, olive, corn oil. It is better to exclude fatty layers in lamb, pork or beef from your menu.
Water
Separately, it is necessary to note the amount of liquid consumed. Starting from the second trimester, doctors recommend limiting its amount, as swelling may appear. During the first 12 weeks, you do not need to monitor this so carefully. Experts advise pregnant women to drink in addition to tea, soup and other liquid foods, about 2 liters of water. It is better to give preference to mineral water without gas, fruit drink, freshly squeezed juice or homemade compote.
Correct Mode
- Eat fresh homemade food. Snacks in dubious establishments must be abandoned.
- To quickly assimilate all the nutrients and saturate the body, it is recommended to chew food thoroughly.
- Refuse to combine meat with flour products, including potatoes.
- Eliminate mayonnaise from the diet. Salads are only with vegetable oil.
- Eat often, but in small portions.
- Lunch must be before 14:00 and dinner must be before 19:00.
- In the summer, more than half of the diet should be fruits, herbs and vegetables.
- In order to avoid allergies, it is necessary to abandon imported vegetables.
Sample diet for a week
To make it easier to navigate the products, we will give an example of a menu that is suitable for a woman in the first trimester. In the first 12 weeks of pregnancy, special attention should be paid to proteins and vitamin B9.
These substances are the building material for cells, and are also responsible for the development of the nervous system. Therefore, due to their lack in the menu, very serious consequences can arise.
For this reason, you need to eat the following foods daily:
- liver cooked in any way;
- boiled eggs or dietary meat;
- peas, beans, lettuce;
- cottage cheese or cheese with low fat content;
- high fiber bread
- fruit drink or juice, apple juice with the addition of celery is considered especially useful.
Monday
You can have muesli for breakfast, and during the second breakfast, give preference to low-fat yogurt. You need to have lunch with meat soup, then after some time eat a vegetable salad. Eat rice with stewed chicken or turkey for dinner, and drink a glass of milk before bed.
Tuesday
The menu for breakfast will consist of milk oatmeal, a cheese sandwich, and for lunch - fish soup.
During an afternoon snack, you can eat fat-free cottage cheese, have dinner with pasta and liver. Shortly before bedtime, eat a small portion of salad with seaweed.
Wednesday
You need to start the day with cottage cheese and green tea, a little later you can eat cookies, but only with some kind of liquid. For lunch, the menu should include soup with broccoli or pumpkin. Do not forget about healthy fruits before dinner. Then you need to eat a steam cutlet with any side dish of your choice and drink yogurt at night.
Thursday
For lunch, eat an apple, and for dinner, it is recommended to make a salad with spinach, tuna and a small amount of avocado. You can also add tomatoes to your liking. A glass of homemade cranberry juice at night will help you sleep soundly.
Friday
The breakfast menu should be made up of bread with cheese; ryazhenka and orange - during the second breakfast. For lunch, you should give preference to meatballs with pasta, during an afternoon snack, use nuts or a vegetable salad.
Pregnant women should regularly eat dairy products, so a baked potato with sour cream is recommended for dinner, and a glass of kefir should be drunk before going to bed.
Saturday
For breakfast, you need to cook cheesecakes, then use a small handful of pre-soaked dried apricots. For lunch, the menu should consist of chicken soup and whole grain bread. As a vitamin supplement, it is recommended to eat a salad with grated carrots and an apple.
For dinner, you should give preference to tomatoes, cheese and green salad, then drink a little milk.
Sunday
The menu on this day should consist of oatmeal, banana and chicken soup for lunch.
You also need to include any fruit in the diet, and for dinner there is boiled chicken with vegetables. At night, you can choose yogurt from dairy products.
Attention! A pregnant woman should not have unloading days or mono-diets. Every day, the body must receive the necessary substances in sufficient quantities, otherwise a woman will not be able to endure and give birth to a healthy child.
There are no complex dishes or products in the proposed menu. You can make your own diet based on it.
What should be avoided?
Some pregnant women think that during the first trimester you can eat anything. Actually this is a delusion. There are foods that are highly discouraged.
First of all, alcohol must be completely eliminated. It contains toxins that in the first trimester can affect the normal development of the fetus. Harmful substances contained in alcohol can cross the placenta and cause serious consequences.
In the first trimester, when the internal organs of the baby are formed, food should be as healthy as possible, so caffeine is completely excluded from the diet. It affects the heartbeat of the fetus, and can even lead to miscarriage or intrauterine death.
If you can't go a day without coffee, gradually reduce the caffeine content in the brewed drink - add cream or milk, switch to decaffeinated coffee.
Sometimes women try to eat right, but they do not take into account that everything is healthy in moderation. For example, excessive consumption of food with vitamin A during the first trimester also leads to negative consequences. In large quantities, it is found in sea buckthorn, apricots, tomatoes, green onions and lettuce. In addition to food, medicines should also be treated with caution. Under no circumstances should you take any medication on your own. For any complaints, you should consult a doctor.
A pregnant woman should exclude mayonnaise, ketchup, fried and smoked foods from her diet. Fast food, sweet pastries and any food with chemicals are also prohibited.
With a balanced and proper diet, a pregnant woman will be able to protect her unborn child and take care of his health from the first weeks.
What fruits are desirable to eat during pregnancy, and which ones should be avoided?
Why should fruits be in the diet of a pregnant woman?
Fruits are a natural source of nutrients that both the unborn child and the mother need. They must be included in the diet of a woman expecting a baby. The development of the fetus inside the womb, its further well-being and health after birth depends on the nutrition of the expectant mother. It so happened that we get most of the vitamins and minerals from food, so during the period of bearing a baby, it is important to eat healthy foods, including fruits.What fruits are good for pregnancy
For each woman, a set of healthy fruits will look different. Depends on what trace elements are required by the body. Let's make a general list:- Apples - you can eat raw, boiled and baked. Very healthy fruits for all women expecting a baby. They contain a lot of ascorbic acid, iodine, iron.
- Pears - it is advisable to use well-ripened and in season. Buying these fruits of unknown origin in winter can be expensive. It contains a lot of fiber, potassium and iron. Increases appetite, improves mood, is a prophylactic for constipation. You can not overeat, use in reasonable quantities.
- Plums - increase appetite, remove excess fluid from the body, salt and radiation, improve the functioning of the gallbladder. It is better to use raw. Several pieces per day. When carrying a baby, it is important to take precautions with plums, limit their number, otherwise you can accidentally harm the pregnancy.
- Bananas are not only tasty, but also healthy fruits during the period of expectation of the baby. Promote the production of serotonin, have a positive effect on blood vessels, lower high blood pressure. They should be eaten a little, no more than one per day. It is recommended to refuse altogether with a tendency to thrombophlebitis and varicose veins.
- Pomegranates - contain a lot of iron, are useful for anemia and simply for the prevention of problems with hematopoiesis. Strengthen the urinary-genital system. They need to correct the amount eaten, as they can cause allergies.
- Peaches - good for toxicosis. Reduce its intensity. They improve the appearance of hair and nails, remove excess water from the body, prevent constipation, remove toxic substances, and help with heartburn. The disadvantages are that they often cause an allergic reaction, are prohibited for endocrine disorders and poor liver function.
- Strawberry. Although many pregnant women dream of it, especially when it's not the season, it's better not to risk it again. After all, this fruit can increase the tone of the uterus, take calcium, which is so necessary for the baby, cause allergies and diathesis in the unborn baby.
- Tangerines. Allergenicity is increased. Difficulty absorbed by the body.
- Pineapple - contains substances that can adversely affect the uterus, up to the termination of pregnancy. For up to 13 weeks, it is generally contraindicated.
A few words about exotic fruits
During the period of bearing a baby, the mother's body becomes more sensitive to allergens. In addition, when using exotic, rare fruits, one can never say in advance whether they will bring benefit or harm and how serious the consequences can be.Most of the existing fruits on the market contain a lot of pesticides and various harmful additives. During pregnancy, it is better not to experiment and eat fruits from the dacha or from familiar old women without special treatment to extend the shelf life.
During the bearing of a child, you need to know that fruits during pregnancy play a big role in the health of the mother and fetus. You need to pay attention to your menu, because during this period of life the body needs a large number of trace elements, nutrients and vitamins. This is the only way to support the work of a woman's body and ensure the development of her child.
During pregnancy 
bowel Grapefruit
hard diet
vegetables products apple
Yes, many expectant mothers drink multivitamin complexes. However, even the best vitamins cannot replace natural fruits. Moreover, they are on the shelves of stores all year round. When pregnant, you need to know which fruits are most beneficial to include in their diet. These products can have a beneficial effect on the bearing of the fetus, because:
- contain dietary fiber, which has a positive effect on the functioning of the stomach and intestines (expectant mothers often experience interruptions in the work of the gastrointestinal tract);
- some of them have a diuretic effect, and in the last months this is especially useful.
Properties of healthy treats
Let's figure out which fruits are best to eat regularly during pregnancy. There must be apples on the table, and their variety is not important. Apples contain pectin, malic and citric acids, tannins, trace elements sulfur, manganese, phosphorus, iron, potassium, magnesium, calcium, vitamins (groups C, B, beta-carotene). Doctors often recommend eating apples to reduce the symptoms of morning sickness and increase appetite. Baked apples are an excellent diet food. They improve intestinal motility.
Healthy treat
Plums are on the list of the healthiest fruits to eat during pregnancy. They help with circulatory disorders, high blood pressure, kidney failure, therapy and prevention of constipation. Plums have a diuretic and laxative effect, they improve intestinal motility. The delicacy contains a lot of potassium, phosphorus, as well as vitamins of groups B, C, E, iron, sodium and calcium.
If you find out which fruits you can and should eat during pregnancy, pay attention to the pear. It contains a small amount of vitamins, but a huge content of trace elements: fiber, pectin compounds, silicon, phosphorus, magnesium, calcium. Pears can improve the functioning of the kidneys, circulatory system, and intestines.
Grapefruits, oranges, tangerines and lemons are known to contain large amounts of vitamins C, B, beta-carotene. In addition, tangerines saturate the body with vitamin P. Regular consumption of citrus fruits will protect you from infectious and colds. They strengthen the walls of small blood vessels, improve the quality of redox processes. Do not forget that citrus fruits are very allergenic, so you need to eat them with caution. If you were allergic to them before pregnancy, it is best not to consume this product at all.
Pomegranate is famous for its useful properties, so this fruit is often prescribed during pregnancy if expectant mothers suffer from iron deficiency anemia, since pomegranate contains a lot of iron, vitamins C, B12, B6. The use of this product stimulates appetite, normalizes the work of the stomach. It has analgesic, anti-inflammatory, antiseptic, diuretic, choleretic effects. However, teach that during pregnancy, diuretic vegetables and fruits should be used only after consulting a doctor. Pomegranate juice will not hurt, especially if you mix it with carrot and beetroot.
No less useful are exotic bananas, which can now be bought in almost any supermarket. They contain a large amount of starch, so they perfectly cope with digestive problems. You just need to buy only ripe bananas with a strong aroma. The product is rich in , B, C.
What foods are dangerous
When pregnant, you need to know exactly which fruits you can’t eat. This list includes grapes, which contribute to excessive fruit weight gain. In the last trimester, he is able to stimulate the growth of the baby especially strongly. In addition, it increases body temperature, provokes increased gas formation and fermentation in the intestines.
Improve bowel function
During pregnancy, you need to be careful with exotic fruits, like pomelo. Do not use them without the advice of a doctor. It is not known how the female body can respond to the properties of a particular fetus. For example, mango is not so easy to digest. In addition, "exotic" can cause allergies.
There is a very high risk of developing allergies after eating strawberries. It can also provoke the development of diathesis in the fetus. A tasty product can cause a miscarriage, as it increases the tone of the uterus, and oxalic acid draws calcium from the body. If you are a big fan of strawberries, then you can eat it only in season and from a proven garden bed, where the berries are guaranteed not to be fertilized with chemistry. Don't overdo the treat. 5-6 berries is enough. It is best to combine them with milk.
Pineapple also belongs to the fruits that are undesirable during pregnancy. Its use is strictly contraindicated if the period is less than 13 weeks, there is a tone of the uterus or the threat of miscarriage. Exotic papaya provokes uterine contractions, so it should be discarded, even if the pregnancy is proceeding safely.
When choosing your treat, remember that products from abroad are usually loaded with pesticides. They cause the appearance of hormonal disorders, various diseases. Don't risk your child's health. During pregnancy, it is best to check with your doctor which fruits you can eat without fear.
Delicious dry foods
During pregnancy, dry fruits are also very useful. They retain the properties of fresh, and contain iron, calcium, phosphorus, carotene, vitamins, organic acids, potassium. The product is best soaked before use, and then chew thoroughly. The delicacy can be scrolled through a meat grinder, mixed with oatmeal or nuts and formed into balls from the resulting mass. These balls should be kept in the refrigerator and consumed before bed to improve bowel function.
Dried fruits can be added to rice pilaf, cook compote from them. Kaisa, apricots, dried apricots are rich in potassium, iron, calcium, vitamins and organic acids. Figs will be useful with a tendency to thrombosis, bronchial asthma, arrhythmias, and pathologies of the cardiovascular system. Figs are diuretic and are famous for their anti-inflammatory properties. During a cold, it can be eaten with cream or milk. Dates treat pain in the lower back, colds of the lungs, and relieve fatigue.
Raisins contain a lot of potassium. Include it in the menu if you suffer from cough, bronchitis, problems with the nervous system and heart. Raisins are dried grapes, so be careful. When you ask about what fresh and dry fruits to eat during pregnancy, ask about raisins. Although its properties are very different from those of a fresh product.
Grapefruit contains vitamins C, B, beta-carotene
How to eat fruits
The treat can be consumed the way you are used to. There are several ways.
- Cut into slices.
- Make fruit salad.
- Eat with milk.
- Add to porridge.
During the first trimester, there are practically no restrictions on food, so a woman can safely consume apples, tangerines and oranges. It's just a matter of how much you eat. If during pregnancy in the very early stages of any fruit does not cause you allergies, eat it as much as you want. If there are reactions, you should stop using.
During pregnancy in the 2nd trimester, you need to eat a small amount of fruit. From 12-14 weeks, the fetus greatly increases in size, so the work of the intestines and stomach slows down, and the pressure on the kidneys increases. If you really want to eat an apple or a banana, do not deny yourself, but use a little. In case of the slightest ailment or stomach problems, exclude the product from the diet. In the second trimester, pears, plums, and pomegranates are especially useful.
During the 3rd trimester, you need to be selective in food. The fetus is already quite large, so it puts a lot of pressure on all organs. If an ordinary person digests a small apple in 15 minutes, then for a woman at 25-26 weeks of pregnancy, this process will take at least half an hour. During pregnancy in the 3rd trimester, you should not eat exotic fruits. Yes, and lean on an ordinary pear or orange is not worth it. The female body is experiencing a second wave of hormonal activity, so a large amount of goodies can cause an allergic reaction in a mother and her unborn baby.
: Borovikova Olga
gynecologist, ultrasound doctor, geneticist
The 1-12th week of pregnancy is the period of laying and differentiation of all future organs and systems, so the first trimester is important and responsible for the development of the baby. Rational nutrition of a pregnant woman is the first step to the health of the unborn child, which will allow his small body to cope with infections, prevent the appearance, have strong bones, good learning abilities at any age.
Of all environmental factors, nutrition plays a major role. Improper and insufficient intake of nutrients during pregnancy can cause miscarriage, birth defects, developmental delay. And the lack of certain vitamins, micro- and macroelements can affect both the development of the fetus and the further health of the child.
Features of the diet of a pregnant woman
In the first trimester, the nature of nutrition and lifestyle does not differ much from that to which a woman is accustomed to before pregnancy. When the fetus is still small, it is most sensitive to a lack of nutrients and nutrients, so it is important that a pregnant woman in the first trimester eat as varied as possible, including as many different foods as possible, using daily sources of natural vitamins and minerals: be sure to greens, seafood, nuts , seeds, dairy products.
The energy value of food should be increased by only 100 kcal, i.e. 2200-2700 kcal / day, distributed as follows: carbohydrates - 55%, fats - 30%, proteins - 15%.
PROTEIN
Protein must be present in the diet of a pregnant woman. It is necessary for the growth of the uterus and the proper development of the fetus.
Protein is necessary for the growth of the fetus, uterus and placenta, amniotic fluid, increasing the volume of a woman's circulating blood. From the first months of pregnancy, there is an increased need for proteins, 1.5 g per 1 kg of the pregnant woman per day, which is approximately 60–90 g. Not only their quantity is important, but also their quality. The diet should account for 50% of plant protein, 50% of animal origin (of which 25% are meat and fish, 20% are dairy products and 5% are eggs). Long-term consequences for the child as a result of insufficient protein intake are the risk of developing diabetes mellitus, arterial hypertension.
FATS
Fats as sources of polyunsaturated fatty acids and fat-soluble vitamins ensure the normal development of the brain, visual apparatus, and intellectual abilities. Fats should come in the form of vegetable oils, but lamb, pork and beef should be kept to a minimum. You can eat up to 80 g of fat per day, 25 g of which can be butter.
CARBOHYDRATES
Carbohydrates are the main source of energy, moreover, their regular use will save a pregnant woman from such a problem as constipation. Carbohydrates are supposed to be 500 g / day, but with initially overweight, 300-350 g / day should be limited. They should come with cereals (buckwheat, oatmeal, rice), fresh vegetables, fruits (it is recommended to eat fruits of six different colors per day), bread (1-2 pieces per day).
Interesting to know! Scientists from New Zealand (University of Southampton) have proven that a diet low in sugar and starch in early pregnancy can change the DNA of the unborn child. Subsequently, these children may have problems with weight (by the age of 7–9 years), and the risk of developing cardiovascular diseases also increases.
LIQUID
In the early stages of pregnancy, the amount of fluid you drink can not be limited. Together with soups and cereals, it should receive about 2 liters. When choosing drinks, stop at fresh fruit compotes, fruit drinks, natural juices. It is better to drink juices freshly squeezed from domestic fruits and vegetables.
- There should be freshly prepared homemade food.
- In order for food to be better absorbed, one must not be lazy and chew longer (up to 40 times one food lump), so, by the way, saturation will come faster.
- Do not combine with potatoes.
- Season salads, not mayonnaise or sour cream.
- What to eat daily:
- Meat or fish - 150 g / day,
- Milk (kefir) - no more than 240 ml / day,
- Cottage cheese - 50 g,
- Bread - 150 g,
- Vegetables - up to 500 g,
- Fresh berries and fruits - up to 500 g / day.
- It is advisable to have a full breakfast, lunch and dinner, distributing calories as follows: for breakfast 25-30%, second breakfast 10%, lunch - 40%, afternoon tea - 10%, dinner - 10%. In between, eat fruit or yogurt.
- You need to eat in small portions.
- The main meal (lunch) should be received before 13:30.
- And of course, do not eat after 19:00, before going to bed you can drink a glass of kefir, yogurt or eat a little cottage cheese.
- In the summer, fruits and greens should be consumed up to 60%, and 40% are vegetables, nuts, and legumes. In winter, the opposite is true.
- Fruits and vegetables are recommended to be consumed locally because they are less likely to cause allergies. There are seeds and nuts.
- Include foods enriched with pectin in the diet, it stimulates the intestines and prevents constipation.
What vitamins and nutrients should be paid attention to in the first trimester of pregnancy
In the first trimester of pregnancy, it is extremely important for a woman to get enough folic acid. It is known that the embryo in the early stages is very sensitive to changes in the amount of vitamins and minerals. Deficiency of various nutrients leads to congenital malformations in the fetus, miscarriage, placental insufficiency, anemia, preeclampsia and other complications of pregnancy. Vitamins ensure the normal course of pregnancy and intrauterine development of the fetus. With a varied and proper diet, a pregnant woman does not need to take vitamin preparations, only in the autumn-winter period is it recommended for all pregnant women to take complex vitamin preparations, specialized products for pregnant women and.
On a note! It should be remembered: the longer a vegetable or fruit is stored, the less vitamins are stored in it. During drying, freezing and heat treatment, products also lose a number of vitamins.
In products during heat treatment:
- Folic acid. She refers to. Folic acid deficiency in the early stages often leads to malformations of the baby's neural tube. The norm for a pregnant woman is at least 400 mcg / day. It is found in broccoli, spinach, pepper (green), citrus fruits. The long-term consequences of a lack of folic acid are neuropsychiatric disorders, cardiovascular diseases, therefore folic acid is prescribed to absolutely all women in the first trimester of pregnancy.
- Vitamin A. This is the only vitamin that requires special strictness during pregnancy. It has been experimentally proven that with a deficiency of vitamin A, various malformations of the organs of vision, the cardiovascular system, the respiratory and genitourinary systems of the fetus can occur. But even a small increase in its dose can lead to serious problems for both the mother and the baby. Therefore, when taking complex vitamins, you need to choose only intended for pregnant women with a vitamin A content of 1200-1400 mcg (3900-4620 IU).
- . It plays a very important role for the first time at 14 weeks of pregnancy: it ensures the normal functioning of the placenta, normalizes blood flow between the woman’s body and the fetus, contributes to normal hormonal balance, thereby maintaining pregnancy and preventing miscarriage, participates in the formation of organs and prevents intrauterine developmental disorders of the fetus, smoothes out the harmful effects of the environment environment.
- Iron. It is worth noting iron: its deficiency can cause premature birth, the development of anemia in a newborn baby. The daily requirement is 15–20 mg.
From the practice of a local pediatrician! Women with normal hemoglobin levels and those who are anemic but take iron supplements are more likely to have children with normal hemoglobin levels. But in women who have a low level of hemoglobin and refuse to take iron supplements, children are more often born with hemoglobin below normal and it is not always possible to restore it up to a year with iron supplements the first time.
- Iodine. With insufficient intake, it can cause miscarriage, impaired intellectual, neuropsychic development, hypothyroidism. Long-term consequences - a violation of neuropsychic development, short stature, delayed sexual development, so it is worth eating seafood and walnuts. In iodine-deficient areas, all pregnant women are prescribed.
- calcium and phosphorus. Calcium needs 1 g / day, phosphorus - twice as much. Foods rich in calcium: cheese, yolks, milk.
On a note! 0.8–1.2 liters of milk per day will fully provide the body of a pregnant woman with calcium and phosphorus.
Additional vitamin and mineral supplements are needed:
- With insufficient volume and caloric intake - folic acid,.
- With multiple pregnancy - vitamin C.
- In the presence of bad habits - iron, zinc, copper, calcium.
- Strict vegetarians - vitamin B12, vitamin D, calcium.
- Residents of the northern regions -.
weight gain
In the first half of pregnancy, the weight gain is insignificant - 1.5-2 kg, the pregnant woman should not lose weight. And it would be nice to get floor scales.
Interesting to know! It turns out that if a pregnant woman is malnourished, then the gene starts working in the fetus, which contributes to the maximum absorption of nutrients from a limited amount of food. Then, when the child is born, it begins to grow and develop, and enough food will come in, it can develop, because the gene “turned on” in the prenatal period further contributes to the maximum absorption of nutrients, as if they are still not enough.
Nutrition for toxicosis of the first half of pregnancy
Considered as a complication of pregnancy. The cause of this condition is unknown, but the fact that by the 12-14th week it passes is encouraging. Toxicosis is manifested by nausea and vomiting in the morning, intolerance to odors.
Tips to help cope with toxicosis:
- With nausea, you need to eat small portions.
- Exclude sweets (when eating sweets, the level of sugar in the blood changes dramatically, which can provoke vomiting), high-calorie and fatty foods.
- Avoid foods that cause nausea.
- Eat food warm and never hot.
- Do not make sudden movements, they can provoke vomiting.
- Stop smoking, nicotine increases the secretion of gastric juice, which can cause vomiting;
- For persistent vomiting, drink at least 2 liters of fluid per day;
- With toxicosis, you should eat more foods rich in vitamins C and group B.
- Lemon, sauerkraut, dried apricots, ginger, decoction of dill seeds, decoctions of herbs (mint, valerian root, calendula, yarrow leaves) help to cope with attacks of vomiting. When taking decoctions of herbs, it must be borne in mind that their effect on the fetus has not been studied!
Anemia during pregnancy
To prevent the development of anemia, a woman needs to eat foods rich in iron. A decrease in hemoglobin during pregnancy is no exception and occurs in almost half of women. Anemia is manifested by a decrease in hemoglobin in the blood test, fatigue, pallor of the skin and mucous membranes, flashing "flies" before the eyes. With hemoglobin values less than 100, you need to contact a gynecologist for the choice of an iron-containing drug.
To keep hemoglobin within normal limits (not lower than 120), meat and vegetable dishes should be included in the diet. Among meat products, the leader in iron content is beef (pork is inferior, poultry meat is not considered iron-containing), liver, kidneys and heart lose a little to beef. Among the products of plant origin are apples, pomegranates, peaches, tomatoes, herbs, buckwheat.
With anemia, it is desirable to reduce the number of dairy and carbohydrate foods, exclude black tea and coffee (they disrupt the absorption of iron in the digestive organs). But foods rich in vitamin C and copper must be eaten, they, on the contrary, help iron to be absorbed in the body.
You should also take iron-containing drugs and follow a diet after hemoglobin levels are restored, because due to the growth of the fetus, the load on the body increases, plus it is necessary to prepare for blood loss during childbirth.
What foods should be avoided in the first trimester of pregnancy?
- Alcohol. Alcohol is one of the most toxic substances that are dangerous for the baby, especially in the first trimester, when the baby's organs are just beginning to develop. Alcohol easily penetrates through the placenta to the fetus, disrupts the blood circulation between the body of the mother and the child, as a result, the nutrients do not reach the child in full. It is important to know that drinking alcohol can cause birth defects, more often the nervous system, and insufficient weight gain.
- Caffeine. Along with alcohol, it is a dangerous product during the laying of the baby's organs. These include: tea (black and green), natural coffee, energy drinks, cola. It is advisable to refuse these drinks completely or at least limit the intake. Caffeine easily crosses the placenta and can affect the baby's heart and respiratory system. Consequences: miscarriages, sudden infant death syndrome, low weight, in addition, high doses of caffeine can cause congenital anomalies.
- Medicines. To date, the effect of drugs on the body of the unborn child has not been sufficiently studied. Therefore, it is recommended not to take any medications on your own, and in case of any complaints, contact a gynecologist, because he, having experience, will be able to choose the right drug if necessary and in the right dosage, and only if their benefit exceeds the harm to the child and mother. And in the first trimester, since the laying of organs is underway, any drugs are contraindicated. The gynecologist will prescribe folic acid, vitamin E, possibly iron and iodine - these harmless and very necessary drugs, the expectant mother must drink necessarily and conscientiously.
- Vitamin A. It is necessary for the body of a pregnant woman, it should not be taken above the permissible dosage, and the use of foods high in it should be limited. It is for this reason that liver dishes should be avoided in the diet.
- And of course, it should be remembered that fried, smoked, fast food, sweets and pastries, food stuffed with chemical additives will not benefit either the mother or her unborn child.
Special diets
- Vegetarianism.
It is possible for women who are vegetarians to maintain their lifestyle during pregnancy. It is necessary to eat vegetable protein, additional intake of iron preparations, vitamins B12, D is possible.
- Lactose intolerance.
Dairy products are a source of calcium, but some people experience discomfort after eating them: bloating, loosening or fixing stools, rumbling, gas formation are signs of lactase deficiency, i.e. intolerance to milk and milk products. During pregnancy, these symptoms decrease slightly, but if, nevertheless, discomfort makes a woman refuse them, then you should eat more foods rich in calcium (cheese, salmon, cabbage (especially broccoli), spinach, almonds, figs, beans).
Healthy and balanced nutrition of a pregnant woman is the most effective and natural method of preventing diseases of the unborn baby. Guided by simple rules, a woman can and should give the world a beautiful strong man.
