Diet foods for pregnant women list. Nutrition in the first trimester of pregnancy

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

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

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

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

The nutrition of a pregnant woman depends on many indicators:

• laboratory tests;
• cardiograms.

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

Protein during pregnancy

Amino acids are part of proteins, being the basis for the cells of the maternal and child body. Proteins play an important role in the normal development of the child, affect the health of nails and teeth. Its use brings the greatest benefit in the 2nd and 3rd trimesters of pregnancy. because the fetus is actively growing.

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

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

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

Not all fish are allowed during pregnancy. Eating large quantities of predatory fish containing methylmercury can have a negative effect on the brain of an unborn baby. Such fish include king mackerel, shark, tilefish, swordfish. The recommended dose of fish for pregnant women is up to 3 times a week.

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

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

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

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

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

Fats during pregnancy

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

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

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

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

Monosaturated are found in:

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

Polyunsaturated include:

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

The following fats should be avoided in large quantities:

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

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

carbohydrates during pregnancy

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

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

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

Carbohydrates form glucose. They can both saturate the body with nutrients and lead to negative consequences. Simple carbohydrates after eating increase blood sugar, have a negative effect on the pancreas, which leads to weight gain.

Too much stress on this organ can cause short-term diabetes.

The following foods can raise blood sugar levels:

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

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

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

Complex carbohydrates are found in the following foods:

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

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

vitamins during pregnancy

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

The main vitamins necessary for the normal course of pregnancy:

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

Minerals and trace elements during pregnancy

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

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

Microelements include:

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

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

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

Minerals include:

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

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

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

fluid during pregnancy

Proper drinking regimen during pregnancy, as well as a balanced diet, is important for a favorable gestation. At the beginning of pregnancy, a woman's health worsens. Blood pressure may drop, constipation may begin, varicose veins or thrombophlebitis may develop.

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

With a sufficient amount of fluid, medications used by a woman during pregnancy are absorbed better. However, excess water causes swelling. because the kidneys work hard and are unable to bear the increasing load.

It can also lead to weight gain!

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

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

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

Proper nutrition during pregnancy

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

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

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

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

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

What is the wrong diet during pregnancy

Malnutrition refers to poor quality food; binge eating; lack of nutrients.

Without following the diet, you can achieve disappointing results:

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

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

To get rid of the constant feeling of hunger, you need to eat more plant foods, drink more, arrange healthy snacks. If hunger overcomes suddenly, you need to drink a glass of water, and then move on to eating food.

List of prohibited products

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

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

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

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

Nutrition during pregnancy by trimester

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

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

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

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

Nutrition during pregnancy by week

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

At the beginning of pregnancy, most women suffer from toxicosis. From the 5th to the 10th week, you should abandon the dishes, due to which the gag reflex begins. This is fatty food. If bouts of nausea do not give rest, lemon, rose hips, sauerkraut, which contain vitamin C, will save.

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

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

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

Oatmeal, lean meat, vegetable-based soups save you from this unpleasant feeling.

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

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

Article formatting: E. Chaikina

Useful video clip about the nutrition of a pregnant woman

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

Happiness, agonizing expectation, anticipation and even fear - all these feelings inevitably accompany pregnant women. And it is very important during this period not to surrender to emotions, but to remember the responsibility, which is also an integral part of it. It is at this time that the most important is the observance of the basics of a healthy lifestyle. Almost all of them apply to pregnancy, although some require minor changes.

Proper nutrition during pregnancy is most relevant, since it is on what a woman eats that largely depends on how her child will develop. For example, whether a pregnant woman receives enough protein depends on whether the child will have enough building material. Protein nutrition for pregnant women is very, very important.

In addition, many products have the most detrimental effect on the condition and development of the child, and on the well-being of the mother. Of course, such products must be abandoned. It makes sense to take into account one important feature: proper nutrition in early pregnancy will be somewhat different from the diet of a pregnant woman in the last weeks.

In the first trimester

Not everyone understands where such differences come from, but understanding the topic will be quite simple. Judge for yourself, important systems of the body are laid in the early stages, but the size of the fetus increases slightly. That's why in the early stages healthy nutrition of pregnant women is based on sufficient intake of minerals, vitamins and the like.

In the second trimester

In the second trimester During pregnancy, nutrition should focus on increased protein intake, since it is now that the active growth of the child and its internal organs begins. All this requires a building material, that is, protein.

In the third trimester

Food in the third trimester pregnancy is, first of all, vitamins and minerals that are necessary for the development of the internal systems of the child's body, especially calcium for bone growth and the development of the nervous system.

When planning a pregnancy

When planning a pregnancy, proper nutrition is also very important. The more healthy, hardy, strong the woman's body at the time of conception, the greater the chance of successfully fixing the fetal egg in the uterus. And a certain set of vitamins in the body contributes to the proper development of the embryo.

As you can see, the difference in recommendations for proper nutrition of pregnant women by months, and sometimes even by weeks, is quite justified. However, there are, of course, general rules for proper nutrition during pregnancy, so they will be discussed further.

General principles of proper nutrition during pregnancy

First of all, it is worth remembering one simple thing: it is better to get up from the table slightly hungry than with a heaviness in the stomach from overeating. In this regard, it is better to adhere to the principles of fractional nutrition altogether: eat less, but more often. The ideal option would be to eat 5-6 times a day. You need to eat the last time 3 hours before bedtime. Later, eating is highly discouraged, if the feeling of hunger is unbearable, you can drink a glass of milk or kefir, eat an apple or a pear. It is this diet for pregnant women that will be most optimal.

Proper nutrition during pregnancy, like, in fact, any proper nutrition, involves the rejection of fried foods, pickled foods and smoked meats. Steamed, boiled, stewed or baked food will be much more useful. Food for pregnant women should be as fresh as possible, should not contain preservatives, excess salt and the like.

Obviously, canned foods, various sausages and other long-term storage products, if they are not banned, then require strict control of their use.

Of course, it is recommended to give up fast food. However, it is worth noting that if there is a choice - to stay hungry or eat something not very healthy, it is still better to choose the latter. A pregnant woman should not starve. Another thing is, if you get suspiciously often before such a choice, then you should think about carrying fruit or sandwiches with you.

Of great importance is the balance between such important components of nutrition as proteins, fats, carbohydrates, as well as vitamins and minerals. Of course, a balanced diet for pregnant women at different times implies a different balance of these components, the fact itself remains unchanged.

If you want to eat only healthy food, you should follow these rules:

1. Reduce consumption of animal fats;
2. Introduce foods rich in unsaturated fatty acids into the diet - red fish, nuts, vegetable oils;
3. Eat foods containing fiber;
4. There are exclusively freshly prepared dishes;
5. Completely eliminate the use of margarine in food;
6. Do not fry foods in butter;
7. Exclude excessively spicy and salty foods from the diet;
8. Replace milk with fermented milk products;
9. Meat, fish and poultry are only freshly prepared, and in combination with vegetables;
10. Every day you need to eat a serving of vegetable or fruit salad.

What can and what can not be eaten during pregnancy?

Weekly nutrition chart during pregnancy as follows:

Meals by week

1-3 weeks of pregnancy

Gynecologists count pregnancy not from the day of conception, since it is almost impossible to calculate it, but from the first day of the last menstruation. Therefore, the first 2 weeks of the obstetric gestation period falls on the time before conception.

Pregnancy planning- this is an extremely important period, on which, whatever one may say, both the health of the unborn child and the absence of any complications during pregnancy depend. So it turns out that proper nutrition before pregnancy is of paramount importance. At this stage, it is very important to increase the amount of folic acid. Often doctors recommend drinking it in capsule form, but it is much better to get all the vitamins from normal food. Folic acid is found in leafy greens, lettuce, and grains.

It is equally useful to consume yellow fruits and vegetables. But it is better to refuse fatty and sweet foods. This will avoid problems with obesity, as well as reduce the risk of early toxicosis.

Approximately on the 10-14th day of the cycle, fertilization occurs and the movement of the fetal egg begins towards the uterus. From this time on, we can talk about the onset of pregnancy.

3 week

Nutrition at the beginning of pregnancy is a very difficult topic, since literally every week new organs and systems appear in the fetus, which means that the need for vitamins and nutrients is constantly changing.

In the third week of pregnancy, the egg is implanted and the placenta begins to develop, as well as the fetal membrane. For their full development, calcium is needed, which is found in milk and dairy products, broccoli, green vegetables and fruit juices; and manganese, it can be obtained from turkey and pork, almonds, oatmeal, eggs, raisins, bananas, carrots and spinach.

4 week

For 4 weeks, the nutrition remains the same as for 3, but at this time it is especially important to give up coffee. However, drinking this, of course, tasty, but not very healthy drink during pregnancy is with extreme caution. Especially coffee is contraindicated in the evening. As you can see, proper nutrition in the first month of pregnancy is not too difficult. Further it will be a little more difficult.

5 week

As a rule, at about this time, toxicosis of pregnant women begins. To alleviate this condition, you can slightly change your daily menu. So, meat and eggs, as well as other animal proteins, can be replaced with nuts, soy and other legumes. Instead of milk, you can eat yogurt and cheese. It will not be superfluous to introduce carrots, mangoes, apricots into the diet.

6 week

Toxicosis is in full swing, so the morning should start with crackers or unsweetened crackers. It is better to eat them immediately after waking up, without getting out of bed. At this stage, it is better to drink plenty of fluids, at least 8 glasses a day. At night, you can eat a handful of raisins.

7 week

At this time, problems with the intestines may arise. Therefore, you should avoid foods that promote gas formation, including cabbage. It will not be superfluous to refuse those products that are attached. It is better to introduce prunes, fresh kefir and the like into the diet.

8 week

Ginger tea will help to cope with toxicosis, and do not forget about nuts.

9-10 weeks

Opt for whole grain cereals and whole grain breads. Brown rice is better than white. In general, the body of a pregnant woman at this stage requires quite a lot of fiber.

11-12 weeks

The first trimester of pregnancy is coming to an end, and nutrition at this time should be special. This is the most difficult time, and it is very important to listen to yourself, to your body. If you want to eat a particular dish, then it is precisely those substances that are contained in it that your baby is lacking. Of course, you shouldn't go to extremes.

13-16 weeks

Nutrition in the 2nd trimester during pregnancy is characterized, as already mentioned, by abundant protein intake. In addition, it is necessary to increase the total daily caloric intake of food. If in the first trimester it will be enough to eat 2400-2700 kcal, then from now on you need to eat 2700-2900 kcal.

16-24 weeks

Nutrition at 6 months of pregnancy should contribute to the development of the child's vision and hearing. That is, you need vitamin A and betacarotene. At this time, it is better to eat cabbage, yellow peppers, carrots. Keep in mind that vitamin A is absorbed only with fats.

24-28 weeks

It is at this time that fractional nutrition becomes especially relevant. The uterus is actively growing, taking up more and more space in the abdominal cavity, and begins to put pressure on the stomach. Accordingly, the stomach becomes smaller, and it is difficult for him to accommodate a large amount of food. Even when eating in small portions, a pregnant woman can be disturbed. It is better to give up carbonated drinks and coffee, they also provoke heartburn. In general, the nutrition of a pregnant woman in the third trimester should be as diverse as possible, as the needs of the baby grow.

29-34 weeks

At 8 months, bones are actively growing and teeth are being laid, therefore, it is very important to eat as many calcium-containing foods as possible. For brain development, fatty acids are simply necessary, and it is they that contribute to the absorption of calcium. Iron deficiency at this time can lead to the development of anemia, both in the mother and in the child. Fatty fish, nuts, red meat, dark green vegetables and seeds are the foods to eat during this period of pregnancy.

35-40 week

Nutrition at the 9th, last month of pregnancy should contribute to the overall strengthening of the mother's body. After all, ahead of her is a very difficult and time-consuming work - childbirth. The main source of energy in the body are carbohydrates, and it is their consumption that should become the basis of the nutrition of a pregnant woman before childbirth. Porridges and vegetables are the foods that you should eat during this period.

That's all that can be said about trimester nutrition. An example of dinner, breakfast or lunch for pregnant women may also be useful.

A sample menu for the day might look like this:

1. The first meal: black bread toast, a small piece of butter, a chicken egg, a glass of kefir;
2. Second meal: Green salad, a glass of tea;
3. Third meal: Chicken fillet, boiled potatoes, one pear, a glass of kefir or drinking yogurt;
4. Fourth meal: Toast with jam or butter, a glass of juice;
5. Fifth meal: Brown rice, boiled fish, vegetable salad, tea;
6. Sixth meal: a glass of kefir or a small fruit.

Special nutrition for pregnant women

But this is not all the nutritional features of pregnant women. In some cases, women develop pathologies during pregnancy that require special nutrition. So, with anemia pregnant women need special nutrition. With such a disease, it is very important to increase the intake of foods containing iron.

In addition, it is important not only to know which foods to use, but also in what combinations, as this affects the absorption of iron in the human body. A woman experiencing pregnancy anemia should consult a doctor not only about medication, but also about an appropriate diet.

With obesity, developed during pregnancy, there may be a need for dietary nutrition for pregnant women. It is important to remember that without consulting a doctor, a pregnant woman should not choose a diet for weight loss. The risk of developing pathologies and abnormalities is too great, both in the body of the mother and in the body of the child.

Mono-diets and diets that require prolonged fasting are especially harmful. Both contribute to malnutrition and beriberi. It will take a very long time to restore the state of the body, the supply of nutrients and vitamins, and it is completely impossible to compensate for the harm that such diets cause to a child.

I like!

Per day a pregnant woman in the 1st trimester needs 500 g of carbohydrates. If there are problems with being overweight, this amount should be reduced by one and a half times. It is necessary to get carbohydrates from oatmeal, buckwheat or rice cereals, as well as fruits and vegetables and a small amount of bread (no more than 150 g per day).

Liquid

In the first months, you can drink as much liquid as the body requires. The amount of liquid consumed should be 1.5-2 liters per day, and this also includes liquid foods (cereals, soups) and juicy vegetables with fruits.

It is best to drink mineral water. From other drinks, compotes from dried fruits or fresh fruits, fruit drinks, juices will be the best option.

Proper nutrition for pregnant women in the first trimester involves compliance with the following rules:

• daily you need to eat 150 g of fish or meat, 50 g of low-fat cottage cheese, 150 g of bread, 500 g of vegetables and the same amount of fresh berries and fruits; kefir or milk can be consumed no more than two glasses;
• eat only freshly prepared food at home;
• together with flour products, you can not eat meat and potatoes;
• for better digestion of food, it is necessary to chew it longer in the mouth;
• do not dress salads with mayonnaise, use only vegetable oil for this purpose;
• should be eaten in small portions;
• the intake of calories throughout the day must be distributed as follows: breakfast should contain 30%, second breakfast - about 10%, lunch - 35-40%, afternoon snack - about 5%, dinner - no more than 10%;
• if you want to have a snack between these meals, it is recommended to drink yogurt or eat fruit;
• lunch must be no later than two in the afternoon;
• do not eat after 7 pm; if you really want to eat, you are allowed to drink yogurt or kefir, or eat a few tablespoons of cottage cheese;
• in summer you need to eat more fruits than vegetables, in winter - on the contrary;
• eat foreign vegetables and fruits as rarely as possible, as they can provoke allergies;
• nuts and seeds can be eaten every day;
• flour products contained in the diet should be made from wholemeal flour.

What vitamins and minerals to pay attention to

At the beginning of its development, the embryo reacts sharply to changes in the amount of incoming minerals and vitamins. In order for the pregnancy to proceed normally, and the fetus to fully develop, it is necessary to ensure that a sufficient amount of vitamins enter the body.

If a woman follows a varied and balanced diet, there is no need to compensate for the deficiency of vitamins with any drugs.

So what vitamins and microelements required for a pregnant woman in the 1st trimester:

• Folic acid. With its lack, disturbances are formed in the nervous system of the child. about 500 mcg per day is required. There is a lot of it in spinach, citrus fruits, broccoli, green pepper. Its deficiency of this vitamin leads to malformations in the development of the heart, organs of vision and respiration. But an excess of this vitamin can adversely affect the health of the mother and child. Therefore, if you take any preparations with this vitamin, then only those aimed at pregnant women, where its dose will not exceed 1400 mcg.
• Vitamin E. Especially important in the first 2 weeks of pregnancy. It is this vitamin that normalizes the work of the placenta, ensures normal blood circulation of the fetus, eliminates problems with the hormonal background, and helps fight the harmful effects of the environment. This vitamin requires at least 150 mcg per day.
• Iodine. Iodine deficiency can lead to disorders in the development of the nervous system, brain, reproductive and skeletal systems. In more severe cases, iodine deficiency can cause miscarriage. That is why doctors often prescribe iodine-containing drugs to pregnant women, as well as eating large amounts of walnuts and seafood, where it is found in excess.
• Iron. With a lack of iron in the body, premature birth may occur, or anemia may occur in the child in the future. It is required to consume about 20 mg of iron per day. This element is abundant in legumes, pumpkin seeds, pork liver, Jerusalem artichoke, rye bread and lentils.
• Phosphorus and calcium. Phosphorus requires 2 g per day, calcium - half as much. Calcium is found in excess in egg yolks, cheese and milk, phosphorus in fish. A liter of milk per day will be enough to provide the body's need for both of these elements.

It should be borne in mind that long-term storage of fruits and vegetables, as well as their heat treatment, significantly reduces the amount of vitamins they contain.

What can't be eaten

Some foods and drinks to eat in the 1st trimester Absolutely forbidden:

• Alcohol. Regardless of its quantity, it can cause severe damage to the developing fetus.
• Caffeine. It is not recommended to drink coffee, as well as drinks that contain caffeine - tea, energy drinks, cola. Caffeine disrupts the baby's heart function, prevents the normal development of the respiratory system. With frequent use of coffee in the 1st trimester, there is a high risk of giving birth to a premature baby. It is allowed to drink a small cup of coffee in the morning and be sure to add milk to it.
• Vitamin A. An excess of this vitamin is just as dangerous as its deficiency. It is not recommended to eat a lot of foods with a high content of it.
• Medicines. Any medicines are allowed to be taken only with the approval of a doctor, and even then only if they cannot be dispensed with. In the 1st trimester, it is recommended to completely eliminate any medications, replacing them with harmless folk remedies.
• At the beginning of pregnancy it is desirable to refuse from fast food, sweets, smoked meats, canned foods and fried foods, as well as from any food that contains a lot of preservatives and other harmful chemicals.

It is possible to alleviate the condition with toxicosis, following these recommendations on nutrition in the first months of pregnancy:

• eat in small portions;
• do not eat fatty foods, sweets and pastries;
• do not eat something that provokes nausea;
• food should not be too hot;
• do not make sudden movements;
• drink plenty of water, especially if there are frequent bouts of vomiting;
• include in the diet more foods rich in vitamins C and group B.

Good help to cope with nausea dried apricots, mint decoction, sauerkraut, ginger, lemon, marigold or fennel seed decoction.

Anemia during pregnancy

, which leads to the development of anemia - a common occurrence in pregnant women. Anemia is manifested by pallor of the skin, weakness, the appearance of flies and black dots before the eyes. To maintain a normal level hemoglobin, it is necessary to eat vegetable and meat dishes - beef, pork, kidneys, liver and heart. From vegetable products - pomegranates, tomatoes, apples, herbs, peaches, buckwheat and rose hips.

Foods high in carbohydrates are recommended to be eaten less, as well as dairy products. It is advisable to completely abandon coffee and tea. Products with high in copper and vitamin C must be in the diet.

Weight gain

In the 1st trimester, weight gain is considered normal. 2 kg for all three months. Quite often, due to toxicosis, mothers lose weight. There is no need to worry about this, you still have a lot of time to gain weight in the remaining trimesters.

Nutrition menu for pregnant women in 1 trimeter

1. Breakfast. Low-fat cottage cheese, grated apple or carrot, 2-3 cookies or crackers.
2. Lunch. Cheese sandwich, cucumber or tomato, dried fruits, from drinks - a glass of yogurt.
3. Dinner. Soup, green salad, a piece of stew or mashed fish, vegetables, rice.
4. afternoon tea. Cheesecake, casserole, sandwich, fruit drink, yogurt.
5. Dinner. Fish or meat dish, fruit, salad, some waffles, weak tea.

Video about nutrition in the first trimester of pregnancy

We invite you to watch the video to learn about the basic rules of nutrition during pregnancy in the 1st trimester.

The first trimester is different for different women. Someone begins to feel disgust for those dishes that used to seem overeating, while someone, on the contrary, has a desire to try something new. What was your diet during the first trimester of pregnancy? What products helped to cope with toxicosis? Share your story in the comments.

All doctors talk about the balance of nutrition during pregnancy, as this is a very important point that affects the health of the unborn baby. Therefore, this article will discuss what should be the menu for pregnant women.

Briefly about a balanced diet

When we say "balanced nutrition", we are talking about the harmony of proteins, fats and carbohydrates. This harmony must be maintained every day for excellent well-being and health. A balanced diet is the basis for a pregnant woman, which is why such attention is paid to this issue.

• Squirrels. This is a building material for the body, because they are so important during the period of expectation of the baby. Proteins are of plant and animal origin.
• Fats. Contribute to the production of energy, are its direct source. They also play an important role in the absorption of certain vitamins. But you should not abuse them, so as not to harm your health.
• Carbohydrates are also part of the energy component, contribute to good working capacity and productivity, and help to find a feeling of satiety.

As for the proportional ratio, the menu for pregnant women should consist of:

1. 20% proteins,
2. 30% fat
3. 50% carbohydrates.

Carbohydrates are divided into simple and complex. During pregnancy, special emphasis should be placed on the complex group of carbohydrates. Since simple carbohydrates are just sugar, which is quickly broken down, enters the bloodstream, thereby provoking a jump in blood glucose levels. The result of such processes may be the development of diabetes in pregnant women. Complex carbohydrates, on the contrary, give a woman the right energy. They are contained in dried fruits, pastries from durum wheat and wholemeal flour, whole grain cereals.

How to cook food for pregnant women?

Nutrition and menus for pregnant women should not only be based on the right products. In addition, food must be properly prepared. Ideal ways are steaming or baking the dish in the oven. In both cases, cooked foods retain more beneficial nutrients.

The second place on the scale of usefulness is occupied by cooking by boiling or stewing. This processing is also suitable for preparing dishes for pregnant women, as both methods provide variety in food.

There are some rules, following which, the expectant mother can afford to eat something fried. One of these rules says that in order to preserve the maximum amount of nutrients, frying products should be cut very finely. You need to fry them as quickly as possible - in 3-4 minutes. This way you can avoid the appearance of harmful compounds in food.

The menu for pregnant women can be compiled if desired, both for every day and for a week. This is convenient if there is any doubt that such a diet will be unusual. However, after a couple of months, this will no longer be necessary, since a persistent habit will be developed for the new menu for pregnant women.

It is especially important to separate the menu for pregnant women by trimester. The fact is that at different stages of pregnancy, the expectant mother needs a different amount of nutrients. We offer an approximate daily menu for trimesters. Based on these examples and explanations to them, you will be able to select the menu individually.

Menu for pregnant women (1st trimester)

In the first trimester, the lack of nutrients and trace elements in the menu for pregnant women can provoke disturbances in the development of the baby after birth. For example, proteins are a basic building material for the formation of fetal cells and tissues, and their deficiency increases the risk of developmental abnormalities. Folic acid affects cell division and the development of the nervous system, so its lack will also affect the health of the baby. To make the nutrition of the expectant mother as useful as possible for the baby, it is recommended to include the following products in the menu during pregnancy in the 1st trimester:

• eggs, lean meat;
• liver;
• dairy products, cheese (necessarily low-fat);
• wholemeal bread (rich in fiber and B vitamins);
• legumes;
• lettuce, cabbage, peas;
• seaweed;
• freshly squeezed juice (for example, from apples and celery).

Your baby's health largely depends on how you eat during the first trimester of pregnancy. Therefore, you should refuse all food that can have a negative effect on the fetus, and which can harm your well-being:

1. fast food and fast food;
2. snacks (chips, crackers, etc.);
3. canned foods;
4. vinegar, pepper, mustard;
5. coffee (you need to exclude this drink due to the risk of negative consequences due to increased blood pressure);
6. carbonated drinks.

Instead, opt for vegetables and fruits that are healthier for both of you.

Sample menu for pregnant women in the 1st trimester for every day and for a week:

Monday:

• Breakfast: Portion of muesli and milk
• 2nd breakfast: low-fat yogurt
• Lunch: Meat soup
• Lunch: Salad with fresh vegetables
• Dinner: Braised cabbage and rice
• 2nd dinner: 250 ml milk

Tuesday

1. Breakfast: Rice porridge or oatmeal with milk
2. 2nd breakfast: Slice of bread with butter
3. Lunch: Soup with fish
4. Snack: 100 g cottage cheese
5. Dinner: Vermicelli, liver in kefir sauce
6. 2nd dinner: Salad of vegetables and seaweed

Wednesday

• Breakfast: 150 g cottage cheese, a cup of tea
• 2nd breakfast: Cup of tea with biscuits
• Lunch: Cream of broccoli or pumpkin soup
• Afternoon snack: Fruit
• Dinner: Steam chicken cutlet, mashed potatoes
• 2nd dinner: Yoghurt

Thursday

1. Breakfast: Buckwheat with milk, a glass of any juice
2. 2nd breakfast: Yoghurt
3. Lunch: Creamy cabbage soup (broccoli or cauliflower), slice of bread
4. Snack: Apple or pear
5. Dinner: Vegetable salad, avocado and tuna
6. 2nd dinner: A glass of berry juice

Friday

• Breakfast: Bread sandwich with tomato and cheese, a glass of fermented baked milk
• 2nd breakfast: Orange
• Lunch: meatballs with pasta, a salad of your favorite vegetables
• Afternoon snack: 30 g walnuts
• Dinner: Potato baked in sour cream, herbal tea
• 2nd dinner: Kefir

Saturday

1. Breakfast: Cottage cheese pancakes and herbal tea
2. 2nd breakfast: 30 g dried apricots
3. Lunch: Whole grain bread, vegetable soup with a piece of chicken
4. Afternoon snack: Grated apple with carrots
5. Dinner: Lettuce, tomatoes and cheese
6. 2nd dinner: Milk 200 ml

Sunday

• Breakfast: Milk oatmeal with apple, juice
• 2nd breakfast: One banana
• Lunch: Salad with tomatoes, chicken soup, a cup of tea
• Afternoon snack: Fruit
• Dinner: Steamed chicken cutlet with vegetables
• 2nd dinner: Yoghurt

The dishes presented in this menu for pregnant women are easy to prepare. You can create such a menu yourself. At the same time, adhere to the basic principles of nutrition in the first months of pregnancy and the recommendations of your doctor.

Menu for pregnant women (2nd trimester)

In the 2nd trimester, all the main organ systems of the fetus are already formed. At this stage, only intensive development takes place. To support development processes, a woman needs to add to the daily menu for pregnant women those foods that help the baby grow and develop.

In this period, the laying of the teeth of the crumbs, the strengthening of the bones of the skeleton, so the intake of calcium becomes an important task. Calcium is best absorbed when combined with vitamin D, so you should either eat foods that contain both or eat foods rich in vitamin D and calcium together:

1. liver of marine fish (for example, pollock);
2. egg yolk;
3. dairy;
4. butter;
5. spinach;
6. raisin.

At this time, it is necessary to limit the use of salt, monitor the fluid entering the body. It is important to control the intake of carbohydrates, since an excessive amount of them will lead to additional weight gain. Keep these points in mind when preparing a menu for pregnant women and walk more often in the fresh air, because this is how the baby will receive the oxygen he needs.

List of foods to avoid in the 2nd trimester:

• flour and sweets;
• spicy and smoked food;
• sausages, sausages;
• fried and fatty foods.

Sample menu for pregnant women in the 2nd trimester for every day and for a week:

Monday

1. Breakfast: Sandwich with tomatoes and cheese, scrambled eggs
2. 2nd breakfast: Portion of cottage cheese and raisins
3. Lunch: Soup with fish/meat broth
4. Afternoon snack: Yoghurt
5. Dinner: Pasta with tomato sauce
6. 2nd dinner: Rosehip tea

Tuesday

• Breakfast: Oatmeal milk porridge
• 2nd breakfast: Banana, apple or 30 g of nuts
• Lunch: Chicken broth soup
• Snack: 100 g cottage cheese
• Dinner: Vegetable stew with lean meat
• 2nd dinner: Kefir or yogurt

Wednesday

1. Breakfast: Omelet
2. 2nd breakfast: Low fat yogurt
3. Lunch: Stew of meat and fresh vegetables
4. Afternoon snack: Fruits
5. Dinner: Porridge with milk
6. 2nd dinner: Salad or fruit

Thursday

• Breakfast: Curds with raisins and sour cream
• 2nd breakfast: Nuts 30 g
• Lunch: Lentil soup
• Snack: Pear or apple
• Dinner: Chicken meat baked with tomatoes, boiled rice, a cup of tea
• 2nd dinner: Yoghurt

Friday

1. Breakfast: Sandwich, scrambled eggs
2. 2nd breakfast: Tomato juice 200 ml
3. Lunch: vegetable soup
4. Afternoon snack: Apricot
5. Dinner: Lettuce and avocado salad
6. 2nd dinner: Cup of tea

Saturday

• Breakfast: Corn porridge with dried apricots in milk
• 2nd breakfast: A piece of cheese, bread
• Lunch: Vegetable salad, a portion of chicken breast baked with tomatoes, green tea
• Afternoon snack: Juice or fruit
• Dinner: Squash fritters with sour cream, rosehip tea
• 2nd dinner: Glass of milk

Sunday

1. 2nd breakfast: Yoghurt
2. Lunch: Tomato salad with cucumbers, cabbage soup
3. Snack: Nuts or dried fruits ≈ 30 g
4. Dinner: Stewed veal with buckwheat, vegetable salad
5. 2nd dinner: Yoghurt

Menu for pregnant women (3rd trimester)

The main principle of nutrition in the 3rd trimester of pregnancy is to eat in small portions, but many times. The increased need for carbohydrates does not mean that you can now absorb high-calorie foods indefinitely. Rather, on the contrary, control over their intake will help to avoid weight gain, which in this period can not only complicate childbirth, but also threaten the life and health of the baby. Remember that the need for calcium has not disappeared either, so part of the menu for pregnant women of the 2nd trimester can also be used in the later stages of bearing a baby. It is also recommended to include the following foods in the diet:

• fresh vegetables,;
• nuts;
• fruit;
• fish;
• vegetable soups;
• steam or boiled meat or fish.

The closer the date of birth and the completion of the development of the most important organs of the fetus, the more attentive you should be to the menu during pregnancy in the 3rd trimester. To prevent the appearance of edema, heartburn, a state of depression, the development of late toxicosis, limiting the use of the following products will help:

1. egg yolk;
2. animal fats and lard (butter and vegetable fats are allowed);
3. fried foods;
4. fat meat;
5. meat sauces and gravies;
6. thick meat and fish broths,
7. pickles.

Meat should be limited to 3-4 servings per week. Meat food in the ninth month, eat no more than twice a week.

Some dishes heavily burden the liver and stomach, so it is better to exclude them during this period. So you can improve your well-being, get only pleasant emotions from pregnancy, avoiding its unpleasant manifestations.

In the 3rd trimester, it is good to spend fasting days a couple of times a week. These days, eat kefir, cottage cheese, apples. Fasting days will help prepare for childbirth and tone the body. But before you spend them, consult your doctor!

Sample menu for pregnant women in the 3rd trimester for every day and for a week:

Monday

• Breakfast: Portion of porridge
• 2nd breakfast: A handful of dried fruits
• Lunch: Soup with vegetables
• Afternoon snack: Ryazhenka 200 ml
• Dinner: Buckwheat, steamed cutlet
• 2nd dinner: Fruit

Tuesday

1. Breakfast: Tea with milk, biscuits
2. 2nd breakfast: Portion of fruit or yogurt
3. Lunch: Vegetable pasta
4. Lunch: Salad of tomatoes, spinach and olives
5. Dinner: Low-fat pilaf
6. 2nd dinner: Kefir / fermented baked milk

Wednesday

• Breakfast: Slice of bread with butter, tea
• 2nd breakfast: Egg salad with kelp
• Lunch: Soup with a piece of fish
• Afternoon snack: Portion of cottage cheese
• Dinner: Mashed potatoes with a piece of fish or steamed meat
• 2nd dinner: Fruit salad or juice

Thursday

1. Breakfast: Slice of bread with butter, boiled egg, herbal tea
2. 2nd breakfast: Seasonal fruit
3. Lunch: Portion of borscht, salad
4. Afternoon snack: Pear
5. Dinner: Tuna, Rice and Egg Salad
6. 2nd dinner: Yogurt or fruit

Friday

• Breakfast: Cottage cheese with fresh berries or jam
• 2nd breakfast: Orange juice
• Lunch: Stewed vegetables with veal, herbal tea
• Afternoon snack: Any fresh fruit
• Dinner: Steamed rice and vegetables
• 2nd dinner: Kefir 200 ml

Saturday

1. Breakfast: Hercules in milk with dried apricots
2. 2nd breakfast: Slice of bread with salmon (slightly salted)
3. Lunch: Tomato-roasted chicken breast, pumpkin puree soup
4. Afternoon snack: Fruits of the season
5. Dinner: Steam fish, rice
6. 2nd dinner: A glass of fermented baked milk

Sunday

• Breakfast: Curds, sour cream
• 2nd breakfast: A handful of nuts
• Lunch: Fish cutlet, pasta or rice, vegetable salad
• Afternoon snack: Smoothies from kefir and berries
• Dinner: Lazy cabbage rolls
• 2nd dinner: Herbal tea or 200 ml of milk

In the last weeks of pregnancy, you need to exclude “fast” carbohydrates (flour, sugar, honey, jam) from the menu and refuse fatty foods. So the body can prepare for childbirth, the weight of the fetus will decrease, thereby facilitating the process of its birth.

You can skip snacks or porridge, but not soup. Even a simple vermicelli soup in chicken or meat broth will satisfy the body's need for warm, liquid food that no drink can fill. The basic rule of nutrition during pregnancy, regardless of its duration, is to eat more often, but reduce the amount of food. If you have a strong desire to eat, take a small portion. After all, usually such a desire arises when the body experiences a lack of a substance.

Products that should be excluded from the menu for pregnant women:

1. When you notice the first symptoms of pregnancy, completely eliminate alcohol. Even women who have never been pregnant know from school that ethanol from alcoholic beverages depresses the central nervous system and leads to the development of physical pathologies in the child.
2. Fast foods not only allow you to quickly satisfy your hunger, but also create a load on the digestive tract due to a large amount of fat and cholesterol. Protect your body from such exposure, and he will respond to this with good health and the absence of problems with pressure.
3. Products containing artificial colors and GMOs. It is absolutely not necessary to expose the baby's body to their effects. Even the usual instant noodles in large quantities can harm the health of the child.
4. Mushrooms, although they are considered equivalent to meat, a pregnant woman should refuse them. Mushrooms are a product that is difficult to digest, while a woman should experience only light joyful emotions.
5. Smoked products. Often such products contain carcinogens that are part of liquid smoke. You can protect yourself and your baby from them by not using such products.
6. Fried food. Replace such dishes with stews or baked foods. Fried foods slow down the cleansing of the body from toxins, and can also increase weight.
7. Flour should also be limited in the diet or completely excluded. Buns do not contain anything useful either for your or for children's health, but they contribute to a set of weight that is completely unnecessary now.
8. A large amount of sugar provokes carbohydrate imbalances, which are extremely difficult to track during pregnancy. The point here is the rapid growth of the fetus, due to which you may not notice that you have gained more kilograms.
9. Reduce the amount of fresh, in particular black, bread in the diet. Yeast, which is added to the dough, often provokes an unpleasant feeling of heartburn. Try replacing wheat bread with whole grain or bran bread, you can use toasted bread.
10. Pickled, salty, spicy and fatty foods retain fluid in the body, and this leads to swelling, which makes it impossible to fit into shoes. Sometimes swelling even causes pain. If you have a strong desire to eat something salty, eat a slice of lightly salted fish, not a jar of pickles.

Some products do not have to be completely abandoned, but it is worth limiting their number on the menu for pregnant women. Thanks to this, the development of the fetus will be favorable, and the condition of the pregnant woman will be more comfortable.

Unloading days for expectant mothers

A particular problem during the bearing of a baby is the preparation of a menu for weight loss during pregnancy. Everyone knows that dieting and losing weight during pregnancy is impossible. But I really want to keep my shape, however, extra pounds harm the pregnancy itself. But how to deal with this problem without threatening your well-being and the development of the fetus?

A good solution would be fasting days for pregnant women. Food on such a day will not be varied and satisfying, but at the same time, it is safe for the health of the pregnant woman and the child.

Unloading days, experts recommend organizing once every 10 days. Remember that this practice also has contraindications, so check with your doctor first about whether you need “unloading” and whether it will be useful.

There are several food options on fasting days for expectant mothers:

• apple - about one and a half kg of apples per day,
• cottage cheese - low-fat cottage cheese 0.6 kg, 2 cups of tea without sugar,
• kefir - kefir 1.5 liters per day.

Proper nutrition during the entire period of pregnancy helps a woman reduce the risk of health complications and provide the unborn child with the necessary vitamins and minerals. The inclusion of vegetables and fruits, dairy and meat products in the diet should occur even during the planning of the baby. Expectant mom and dad should give up smoking and alcohol, fatty and sugary foods, reduce caffeine intake and start consuming more folic acid.

Proper nutrition in the first trimester of pregnancy helps a woman cope with fatigue and lack of energy, reduce the risk of gestational diabetes and quickly lose excess weight gained during pregnancy. When compiling a diet, it is necessary to go to the consultation of a gynecologist and a nutritionist to exclude allergenic foods.

Basic nutrition rules

Fruits and vegetables: 3-6 servings per day. A pregnant girl should definitely consume fresh or steamed frozen vegetables, dried fruits and freshly squeezed fruit juices. They contain vitamins and minerals necessary for the body, as well as dietary fiber. Vitamin C, found in many fruits and vegetables, helps absorb iron. Dark green vegetables contain vitamin A, iron and folic acid, important nutrients during pregnancy.

Eat one dark green vegetable (broccoli, spinach, lettuce, and green beans) and one colored vegetable (carrot, pumpkin, sweet potato) per day. They can be steamed, baked or used as an ingredient in various salads with a little olive oil.

Instead of apples and oranges, you can add apricot, mango, pineapple, sweet potatoes or spinach to your diet. Fruit juice is also considered beneficial, however, its consumption in large quantities leads to unwanted weight gain.

Attention! Eating one orange for breakfast, a plate of salad at lunchtime and a vegetable side dish in the evening helps to strengthen the immunity of a pregnant woman and a child.

In the first months of gestation, a woman needs to double her iron intake. It supplies the body of the fetus with the oxygen necessary for growth and development, reducing the risk of premature birth and the birth of a child with low weight.

Fish is not only a great source of protein, it also contains omega-3 unsaturated fatty acids, which contribute to the development of the brain functions of an unborn child. Pregnant women should avoid eating high-mercury fish such as shark, swordfish, king mackerel, and sea bass.

Folic acid foods: 2-4 servings per day. A feature of the development of the fetus in the first trimester of pregnancy is the rapid reproduction of cells. Starting from the third week, the process of organ formation takes place in the embryo, in which folic acid is directly involved.

Vitamin deficiency during planning and in the early stages of pregnancy can lead to one of the most common congenital malformations - a neural tube defect. To avoid pathology will help the use of leafy vegetables (broccoli, lettuce, spinach), legumes, whole grain bread and chicken eggs.

Nutrition in the 1st trimester of pregnancy

10 essential products

1. Spinach

Spinach is also rich in vitamins and minerals, including vitamins A and C, manganese, zinc, magnesium, iron and calcium. Its use reduces swelling and irritation of the eyes, reduces the risk of developing cataracts and normalizes blood pressure.

2. Lentils

Another important benefit of eating lentils is the reduced risk of developing cardiovascular disease. The fiber contained in the plant relieves the body of cholesterol, and the magnesium included in its composition improves blood circulation and oxygen supply to all parts of the body.

Tangerines and oranges contain a large amount of fiber, which improves intestinal motility and promotes weight loss. Just 2 cups of citrus fruits and vegetables cover the daily requirement of dietary fiber for pregnant women.

4. Walnuts

Walnuts are also rich in healthy fatty acids, fiber, antioxidants, vitamins and minerals. Due to the rich composition, they reduce the risk of cancerous tumors, cardiovascular diseases and improve brain function.

5. Eggs

The choline or vitamin B4 found in eggs is involved in the development of fetal brain activity and memory functions in early pregnancy. Eating two eggs a day provides half of the recommended amount of the vitamin for an expectant mother. However, if you are overweight or have high cholesterol, you should reduce your egg intake as the risk of complications increases.

100 grams of the plant contains 2.6 g of dietary fiber, the use of which prevents constipation, maintains optimal blood sugar levels and prevents overeating. A sufficiently high amount of protein in a vegetable makes it ideal for people who have refused to eat meat, poultry, fish and seafood.

7. Yogurt

Yogurt should be consumed with granola, berries, added to fruit salads, or used as a sauce for meat dishes. An alternative to high-calorie ice cream is frozen vanilla yogurt premixed with dark chocolate chips.

8. Chicken meat

Iron is involved in the creation of red blood cells, which provide the body with enough oxygen. Low levels of the mineral in early gestation can cause iron deficiency anemia, which increases the risk of preterm birth and low birth weight.

Magnesium interacts closely with calcium: the first relaxes the muscles, the second stimulates the muscles to contract. During pregnancy, a woman should consume 350 mg of magnesium per day. A mineral deficiency causes nausea, loss of appetite, fatigue, insomnia, muscle twitching, irregular heartbeat, and weakness.

9. Salmon

10. Asparagus

Vitamin C helps in the formation of collagen in the baby and acts as an immunity booster. Vitamin B6 normalizes glucose levels and promotes the development of the baby's nervous system and brain. Vitamin D regulates the content of calcium and phosphate in a woman's body. 100 g of asparagus contains only 24 calories.

List of harmful products

Before the onset of pregnancy and throughout its entire period, tobacco products and alcohol should be abandoned, as well as coffee consumption should be reduced to 1-2 cups per day. Raw, undercooked and undercooked meat should be removed from the diet. Smoked and salted fish should also be avoided. If possible, exclude unpasteurized milk cheeses, ice cream, mayonnaise and some types of desserts (mousse, tiramisu and meringue) from the menu.

11 harmful foods for pregnant women:

1. Fish and shellfish high in mercury (shark, swordfish, yellowfin tuna).
2. Unpasteurized milk and juices.
3. Purchased salads and ready meals.
4. Raw or undercooked poultry and fish.
5. Unwashed vegetables and fruits.
6. Unpasteurized cheese (camembert, gorgonzola and roquefort).
7. Energy drinks and caffeine.
8. Unripe papaya.
9. Smoked products and fast food.
10. Carbonated drinks.
11. Foods high in sodium.

Approximate diet

• tea without sugar;
• 1 boiled egg;
• 150 ml grape juice without sugar.

• pasta with trout and tomatoes: 250 g of boiled pasta, 100 g of trout, 100 ml of tomato sauce, 2 cloves of garlic and 40 g of grated cheese;
• vegetable salad dressed with olive oil and lemon juice;
• fresh fruit salad (150-200g).

• grated carrots (100 g) with herbs, seasoned with 10 g of rapeseed oil;
• beetroot casserole: 200 g boiled beets, 100 ml skim milk, 8 g cornmeal and 15 g grated cheese;
• pork filet mignon (100-120g);
• a slice of whole grain bread;
• 1 medium orange