What foods are good for pregnant women. The six healthiest foods for pregnant women

Everyone knows that a pregnant woman should eat for two. But, as soon as a woman is visited by the understanding that for two it’s not twice as much, but twice as good, questions arise. For example, useful products for pregnant women - what are they? The information is the most contradictory. It turns out that all products are harmful! There is mercury in fish, cholesterol in eggs, gluten in bread and cereals ... It is not clear what to do. Let's figure it out.

In the article we will consider a fairly large list of products. You don't have to eat all of them every day, but it's highly recommended to include these foods more frequently during the middle of the week.

Eggs are an amazing food. In total, 90 kilocalories contain a complete, high-quality protein, more than 12 vitamins and minerals. This is phosphorus, iron, choline, biotin ... All that is so important already in the early stages of pregnancy.

Choline deserves special attention. This substance, together with folic acid, ensures the normal development of the nervous system of the unborn child. Prevents splitting of the neural tube.

All these nutrients are stored mainly in the yolk. Therefore, do not rush to throw it away in pursuit of reduced calorie content.

Concerning the cholesterol which is contained in eggs. His reputation has been lived up to. The main damage to health is caused not by dietary cholesterol itself, but by an unbalanced diet. For example, excess sugar and low quality fat (trans fat), as well as an incorrect balance of essential fatty acids.

If you have problems with blood cholesterol levels, then it is worth talking with your doctor about the acceptable number of yolks on the menu and dietary alternatives.

Another good thing about eggs is that they are easy to cook! When there is no strength, you can limit yourself to a boiled egg. When there is a desire and a creative touch, you can cook an exquisite omelette and enjoy the most delicate taste.

Salmon

Salmon is not only an excellent source of highly digestible protein, but also the main dietary source of essential fatty acids for pregnant women. The thing is that salmon is a non-predatory fish and its meat does not contain as much as the meat of predators.

Tender salmon meat is rich in omega-3 fatty acids. They are vital for the unborn child, as well as help the mother keep her weight normal and improve her mood.

The fatty acids found in salmon meat naturally regulate blood pressure. They improve the condition of the vascular wall, have anti-inflammatory and antispasmodic effects.

Beans

Beans of all colors and sizes, lentils, peas, chickpeas ... Legumes are leaders in protein and fiber content among plant foods. Sluggish bowel function, flatulence and constipation often accompany pregnancy in the very early stages. A delicious menu rich in legumes will help create favorable conditions for the digestive apparatus to work.

Lentils, in addition, will supply a lot of folic acid, which is very important in the early stages. Multi-colored, elastic beans and peas will be excellent suppliers of other nutrients that are so necessary during pregnancy.

Pumpkin, carrot and beetroot

Bright, naturally sweet vegetables are versatile. They can be used as an appetizer, dessert, side dish or main course. Natural sweetness will help you survive the painful restriction on confectionery. Saturated color will give a good mood and hitherto unexplored, but definitely useful pigments.

By the way, about color. By their color, vegetables report a high content of carotenoids - the precursors of vitamin A. This form of the vitamin is non-toxic and will not cause such harm to the child as an overdose of retinol. At the same time, be sure to find a place in your diet for dark green vegetables and herbs.

Dark green leafy vegetables

Spinach, kale, chard, herbs and other green foods are full of all the essential vitamins, rich in folic acid, and help build the right balance of essential fatty acids.

A crunchy leaf can be safely eaten at any time of the day with health and figure benefits.

Popcorn and other whole grains

Oh yeah! Popcorn is really healthy food. The main thing is to cook it without excess fat and sugar. Take dried, grains that have only been peeled off the cob and not subjected to additional processing. And cook them yourself in a popcorn maker, in a jet of hot air, or an old dipper (popcorn can burn without skill) with a minimum of fat or no fat at all.

Popcorn and whole grain cereals are important during pregnancy because they are rich in fiber and nutrients, including vitamin E, selenium and other essential nutrients.

Only people with celiac disease should be concerned about gluten. For healthy people, gluten, unlike a gluten-free diet, is not dangerous. The latter removes a very large segment of products from the diet and leads to insufficient intake of certain nutrients in the body.

Do not stop at buckwheat porridge and pearl barley. Make oatmeal not from flakes, but from whole grains. Discover spelled and quinoa. They are rich in protein and have an unusual nutty flavor.

Almonds and walnuts

Nuts are the pantry of nature. High-quality fat, phytosteroids, complete protein, a large dose of vitamins and minerals, dietary fiber - all this can be obtained with a handful of delicious nuts.

Nuts are quite high in calories, but if you want to eat more of them, reduce the amount of oils used in cooking. Thus, quite a lot of calories will be released and it will be possible to eat more nuts. Note that you are not cutting back on fats in your diet, you are only increasing the quality of their source.

Greek yogurt and quark

Cottage cheese is an amateur product. Either it is dry, or it is sour, but almost everyone likes delicate yogurt of a dense consistency.

Greek yogurt typically contains twice as much protein as regular yogurt. In terms of protein content, it surpasses even the quark. And like any dairy product, yogurt is rich in calcium, which is so necessary for:

Construction of a children's skeleton;
Protection of maternal teeth;
Prevention of eclampsia in pregnancy;
Normal functioning of the cardiovascular and nervous systems of both.

And this is an important contribution to the health of mother and baby.

There is an assumption that an adequate amount of calcium is necessary for women in the earliest stages, and even better - during the period of conception. The fact is that it plays a certain role in the proper formation of the placenta. This theory is not yet fully understood, but in any case, a sufficient amount of dietary calcium is necessary for every person.

Lean meat

Meat is an excellent source of high quality protein. You should not buy sausages, sausages or other processed meat products. The ideal option is to bring home a good piece of lean young meat and, if necessary, cut off excess fat.

An excess of red meat in the diet can cause significant harm to a developing fetus, while a small amount will provide essential vitamins and iron. Pork and beef, in addition, are rich in choline.

Fruits and vegetables in all colors of the rainbow

Colorful fruits and vegetables advertise themselves. They are bright, they are pleasant to look at, they are delicious to eat. The nutrients contained in different foods are also different. And variety is the best guarantee that mom and baby get all the nutrients they need.

It happens that in the early stages, fruits or vegetables are the only foods that a young mother is able to eat. It's not very good, but it's better than nothing at all.

Another benefit of having a variety of foods, especially in late pregnancy, is to introduce your baby to new tastes. Amniotic fluid is likely to have an inconsistent taste, which depends on the mother's diet. Thus, the child's acquaintance with adult food occurs even before birth, then through breast milk, and then with complementary foods.

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Sincerely, Elena Dyachenko

Meat is the main source of animal protein, and B vitamins, which are necessary for both her and her unborn baby. Buy not frozen, but fresh meat, as it contains more useful elements.

Fish is rich in phosphorus and vitamin D, which are able to ensure the proper functioning of the nervous system. Give preference to fresh sea fish of not the fattest varieties.

When choosing a menu during the time, do not forget about milk. Drink it daily for 1-2 glasses. Milk contains vitamins D and B, as well as calcium and omega-3 fatty acids.

Eggs are a rich source of vitamins and minerals that are beneficial to health. The chromium contained in this product will save you from toxicosis in the first trimester of pregnancy, and also ensure the proper development of the mental abilities of the unborn baby.

Spinach is essential for baby's blood cells. It contains folic acid, iron, vitamin A and calcium.

Spinach can be eaten raw, as an addition to fish or as a filling for a pie.

Nuts are a storehouse of valuable nutrients necessary for the development of the child's immune and nervous system. In addition, they are rich in vitamin E, selenium, magnesium, omega-3 polyunsaturated acids and phytic acid.

With regular use of broccoli, you and your unborn baby will be provided with folic acid, iron, calcium, vitamins A, C, E. Also, broccoli is able to perfectly remove all toxic substances from the body, cleanse and prevent free radicals from forming.

When cooking, try not to overcook the broccoli, otherwise it will lose all the nutrients.

Carrots are a vegetable rich in vitamin A, which is necessary for the development of bones, teeth and eyes in an unborn baby.

During pregnancy, it is necessary to include avocados in the diet. Vitamin C, potassium and vitamin B6 contained in it are necessary for the formation of tissues in the child. In addition, avocados are rich in folic acid (vitamin B9), which is important for the formation of the brain and nervous system in the baby.

Lentils are the most beneficial product for the intestines among all legumes. It is also rich in protein, iron and vitamin B6.

Principles of nutrition during pregnancy

First, eat little, but often - at least 5 times a day.
Secondly, give up fried food, remember that boiled, baked or steamed food is much healthier.
Third, eliminate sauces and condiments from your diet. They contain dyes, preservatives and other harmful additives.

What are the healthiest foods during pregnancy? The nutrition of the expectant mother is the main guarantee of the health of her baby.

Therefore, the issue of diet must be given a lot of attention and approached with due responsibility.

A pregnant woman needs to get twice as many nutrients. Indeed, it is during this period that her body feels the load for two, as if working in an enhanced mode.

The average girl carrying a fetus should receive from 2 to 3 thousand kilocalories per day. This is twice as much as in the normal state. Therefore, it is so important to make meals regular and balanced.

However, not all nutrients have a positive effect on the ongoing pregnancy and fetus, so it is necessary to highlight the most useful foods for pregnant women.

Required food includes the following:

1) Dairy products. Cottage cheese, milk, sour cream, kefir, yogurt, fermented baked milk, cheeses - all this should be present in the diet of a mother who is expecting a baby. The largest amount of calcium is found in yogurt.

During the period of carrying the fetus, this mineral actually passes completely to the baby, and the bones, teeth, nails and hair of the mother often suffer from this. So it is better to use any kind of milk with a minimum fat content and a maximum calcium content.

2) Chicken and quail eggs. Vitamins and essential amino acids - what you need during pregnancy. Eggs contain fifteen percent of the daily protein requirement, which is very important for the normal functioning of the body.

Scientists believe that the substance contained in the yolk has a beneficial effect on the mental abilities of the unborn baby.

3) Meat and fish. Especially useful chicken and beef. These species are able to be easily perceived by the body and store many useful substances. It is preferable to take fish of the salmon family.

Such a subspecies will contain the same high-quality protein as chicken fillet. In addition, these products can prevent the development of anemia in the mother, as well as saturate the body with vitamin E.

5)Vegetable and animal fats. Butter, sunflower, linseed, olive and all kinds of other types of oils contain many natural substances.

And each of them has its own individual set of vitamins and minerals. Salads can be seasoned with olive oil, and linseed oil should be consumed every day, a teaspoon on an empty stomach.

6) Fruits and vegetables. Everyone knows how rich in vitamins these foods are. This is especially good for nutrition in the cold season, when the body, more than ever, has lowered immunity.

Most pregnant women have problems with the gastrointestinal tract. Therefore, fruits and vegetables are essential for them as a source of a variety of minerals, amino acids and fiber.

But overeating and getting carried away with certain types of fruits is not recommended. This may develop an allergy to the respective foods in the unborn child.

7) More benefits and vitamins from vegetables can only be obtained if they are fresh or steamed. It is a storehouse of useful substances, as it contains folic acid. In turn, it is necessary for the proper formation of the central nervous system.

Also, regular intake of avocados will help to avoid toxicosis. From vegetables it is necessary to include carrots in the diet. Vitamin A contained in it will have a positive effect on vision, the formation of bone tissue and teeth of a mother with a child.

8) Grains and legumes. White bread is best replaced with pastries with bran, and pasta should be with whole grains.

Alternate the use of oatmeal, wheat, corn, buckwheat and rice porridges cooked in milk. Lentils and beans can help lower bad cholesterol levels in the blood.

nine) . Perfect as a snack or breakfast supplement. In particular, walnuts will bring significant benefits, because they have a great effect on brain activity.

Another problem that pregnant women will definitely face is blood clotting. As a result, varicose veins are formed, and, in addition, hypertension. Therefore, it is worth taking note of products that contribute to blood thinning.

Blood thinning products

1. Tomatoes (substitute for aspirin);

2. Mushrooms (preferably only fresh, to protect yourself and your baby);

3. Fruits with a high concentration of vitamin C (vegetables too);

4. Various natural spices (basil, oregano, marjoram, dill, cinnamon, ginger, cardamom, cloves, turmeric, rosemary and saffron);

5. Juices of a color close to red (tomato, beetroot, grapefruit and others);

6. Birch sap (as the snow begins to melt, and the buds on the birches swell, you can safely go into the forest and collect natural birch sap).

All of these foods can help you avoid thick blood and stay healthy during this difficult time. Make your diet balanced and get rid of bad habits.

Add the products discussed in the article to portions and your baby will be born healthy without fail!

Proper nutrition of a pregnant woman is the key to successful delivery, maintaining the health of the pregnant woman herself and the birth of a healthy baby. But what to eat during pregnancy, the observing doctor will tell you. You should not always listen to the advice of your loved ones, who recommend a diet for their own needs.

Nutrition for a pregnant woman

It is very difficult to regulate the diet of a pregnant woman in the first months of the term. In the first trimester, a woman may experience severe toxicosis, which is why she generally has the right to refuse any food. During this period, even some completely non-aggressive smells are annoying, not to mention dishes.

Over time, when toxicosis recedes and appetite returns, another problem arises - rapid weight gain, which is very difficult to fight. Extra pounds provoke a number of serious problems that accompany a woman after childbirth. This:

phlebeurysm;
tendency to constipation;
haemorrhoids;
heart failure;
kidney failure;
disorders of the pancreas;
tendency to high blood pressure.

The diet, which the supervising doctor approves, can lead a woman to complete discouragement. Pregnant food is never too tasty so as not to “warm up” the appetite and at the same time saturate the body with useful substances.

From the first trimester, portion sizes are set by the doctor. Now the nutrition of a pregnant woman will vary by weeks of development of the child. There are a number of necessary products that it is desirable to use a pregnant woman constantly. The dominant role is occupied by cottage cheese and iron-containing products.

Healthy food for pregnant women

Before discussing all kinds of dishes for a pregnant woman, one should take into account the general rules for compiling a diet. Plant foods should make up ⅔ of food eaten per day. Such a menu is most important in the last stages of pregnancy, at least two to three weeks before childbirth. Vegetables contain a large amount of prostaglandins, which provide elasticity to the tissues of the birth canal.

Dishes from vegetables have a beneficial effect on the functioning of the organs of the gastrointestinal tract, eliminating constipation and inhibiting the growth of body fat. Eating vegetable soups and sautés, a pregnant woman will not feel a high load on the stomach and pancreas, especially if the dishes are steamed without using a frying pan.

However, no vegetables can replace meat products for either the mother's body or the unborn baby. Refusing meat during pregnancy is simply a crime. A growing embryo simply needs protein of animal origin. Every day, up to 100 grams of animal proteins should be included in the diet of a pregnant woman. If on some days a woman wants to do without meat, it should be replaced with fish.

Fruit is a separate item. Of course, expectant mothers who had allergic problems even before conception should be extremely careful when choosing fruits in supermarkets. Most exotic fruits are pre-treated with liquefied gas or acceptable herbicides to make them marketable for a longer period.

Exotic fruits entering the local market travel a long way from the southern countries. Sometimes it takes from several days to several weeks for delivery. Usually, fruits and vegetables from abroad are transported by sea, as this is the cheapest type of delivery. It is not recommended to buy fruits and vegetables sold in vacuum packaging for pregnant women.

It should also be remembered that freshly prepared food is much tastier and healthier than heated and prepared in advance. Therefore, it is better to prepare food for pregnant women in small portions per meal. Food left overnight in the refrigerator should not be covered with plastic bags and kept under nylon lids for a long time. Pathogenic microflora can multiply in it, invisible to the human eye, but carrying a high degree of danger to health.

Dry food and "on the go" should be excluded. You can not overeat, as well as go hungry for a long time. The feeling of thirst must be quenched as it arises. Equally important is what the pregnant woman will drink and in what volumes. Increased fluid intake will lead to edema, which will cause shortness of breath, blockage of the veins of the lower extremities, and interfere with normal blood circulation. Drink should be at room temperature. Carbonated, tonic and alcoholic drinks are not recommended. Food should be consumed slowly, in a relaxed atmosphere, chewing thoroughly. Rushed air can cause prolonged belching, colic, and general discomfort.

What products are needed

Useful cooking for a pregnant woman consists of dishes prepared as follows:

Cooking food in a double boiler or baking in the oven. This is the most useful method of heat treatment of products. You can bake any food, from vegetables to meat and fish. To do this, use foil, polypropylene packaging or parchment paper. So you can cook dietary meat, retaining all the useful substances in it.
Food cooked extinguishing method. This option involves prolonged stewing of food in a sealed container with a small addition of water or vegetable oil. Meat, vegetables and mixed dishes are very tasty and nutritious.
Food cooked frying method. In order to maximize the preservation of useful substances in foods that have been fried in a pan, it is necessary to fry vegetables or meat in small pieces on a hot surface without adding fat. A wok pan is ideal for such dishes, it has thin walls that heat evenly from the bottom to the top surfaces. The burner flame should cover the entire surface of the pan, so the burner should be wide.
Food cooked in nature on open fire. This very first method of cooking in human society is gaining popularity even now. For a future mother, it is advisable to select lean pieces of meat or fish. In small pieces, you can fry pumpkin, tomatoes, zucchini, eggplant, potatoes. Before eating, remove the crust formed during frying.

From plant foods, pregnant women can do everything, individually excluding what can cause allergic reactions. You need to be careful when eating citrus fruits, tomatoes, strawberries, and some exotic fruits. It is better to fill salads with unrefined vegetable oil, trying not to abuse salt and hot spices. Salt and spices cause an increased feeling of thirst, provoking swelling and the accumulation of excess weight.

The benefits of beef tongue for pregnant women

Beef tongue belongs to dietary products due to the low content of connective tissue cells. Beef tongue dishes are easily digested without provoking putrefactive processes in the digestive system, which is typical for other types of meat products.

takes part in the synthesis of hormones and amino acids;
improves the functioning of the nervous system;
eliminates anemia;
stabilizes fat and carbohydrate metabolism;
reduces the level of cholesterol in the blood;
improves the functions of the skin.

In dishes prepared from beef tongue, a high content of protein and trace elements, which contribute to the improvement of the pancreas. Nutritionists believe that this product is able to replenish about half of the daily requirement of microelements vital for the body of an adult.

Doctors observing pregnant women strongly recommend including beef tongue dishes in the diet, which will prevent the development of anemia, gastric ulcers and saturate the body of the mother and the unborn baby with useful substances.

Jelly during pregnancy

The gelatin contained in the jelly is not able to affect blood clotting. Therefore, pregnant women can eat dishes in which gelatin is present in full. For the preparation of edible gelatin, an extract of Pacific seaweed agar-agar or cartilage and tendons of animal origin is used. The cartilage tissues of animals are saturated with natural collagen, which will reliably ensure the health of the cartilage of the pregnant woman and the developing embryo.

Gelatin is rich in glycine. It is an essential amino acid for the body. It is thanks to her that a person feels a surge of energy and mental activity. The composition of gelatin contains the following substances that affect the functioning of the digestive system and the cardiac system:

alanine;
dicarboxylic acids;
peptides;
active proteins.

Some fruits are not advised to be taken raw during pregnancy, as they can cause belching, stool disorders and heartburn. By preparing delicious jelly with the addition of juices or fruit drinks, you can perfectly replenish the supply of trace elements and vitamins in the body of a pregnant woman, combining the useful with the pleasant.

Doctors have to recommend dishes with the addition of gelatin to pregnant women with an indispensable consideration of the work of the intestines of their patients, since it has a slight astringent effect.

Brewer's yeast for pregnant women

Brewer's yeast has a beneficial effect on the body. The product is produced by pharmacological companies in the form of tablets, capsules and suspensions. This is a real storehouse of trace elements and vitamins, which is an excellent dietary supplement.

Yeasts are unicellular fungal organisms that remain alive under certain conditions. They are obtained in the process of cultivating the following composition: malt, hop cones and beer wort. After combining the components, the fermentation phase begins, followed by fermentation.

Women during the gestation period often experience health problems caused by a lack of nutrients in the body:

increased fatigue;
fragility of the nail plates;
hair loss on the head;
decreased immune functions;
the appearance of skin rashes.

Brewer's yeast is prescribed for pregnant women to maintain the body in such a difficult period. The supplement does not contain substances dangerous for the embryo and the mother's body, so experts safely prescribe it to women from the early stages of conception.

Brewer's yeast is distinguished by the following content:

Vitamins B, P and D. Contribute to the restoration of the functions of the nervous system, skin, nail plates, hair follicles.
Phosphorus. Renews bone tissue and stabilizes the functioning of the urinary system.
Copper. It takes an active part in the breakdown of fats and carbohydrates, and also stimulates the production of insulin.
Potassium. Regulates the acid-base balance in the body and improves the transmission of nerve impulses.
Calcium. Forms structural material at the cellular level, creating healthy rudiments of teeth in the embryo and bone.
Zinc. Provides regeneration of cells of the cerebral cortex.
Magnesium. Stimulates metabolic processes in the body, reduces tremor, stabilizing the functions of the nervous system.
Silicon. Contributes to the normal absorption of calcium by the body.
Sodium. Supports electrolytic balance in the body of a woman and an embryo.
Sulfur. Improves the structure of the skin, hair and nail plates.
Selenium. Neutralizes dangerous decay products, increases the protective functions of the body.

However, with all the beneficial properties of brewer's yeast, gynecologists approach their appointment with caution. Active enzymes can provoke dysbiosis of the mucous membranes of the genital tract and disruption of the organs of the urinary system. Therefore, the doctor carefully examines the history of the pregnant woman and individual characteristics.

Essential trace elements

Most of the necessary trace elements the body receives from food. These are iodine, calcium, iron, potassium, manganese, phosphorus, selenium, zinc. In cases where the lack of nutrients involved in metabolic processes, protein synthesis, improving blood circulation and digestion makes itself felt, you should take the necessary trace elements in addition. Seafood, vegetables and fruits are especially rich in trace elements.

During pregnancy, the female body often lacks iron. Iron deficiency can lead to irreversible processes in the development of the embryo. A woman should monitor the first symptoms of iron deficiency and compensate for it. So, the most common symptoms of iron deficiency are as follows:

anemia;
increased fatigue;
drowsiness;
dizziness;
muscle weakness;
frequent sudden heartbeats;
tendency to irritability;
depression;
dry skin;
fragility of the nail plates;
restless legs syndrome;
dyspnea;
loss of appetite;
inflammation or pain in the tongue and lips.

In most cases, you can compensate for iron deficiency by adjusting your diet. Table #1 lists foods high in iron.

Table number 1. Iron-containing products and the level of trace elements in them


dried mushrooms		Rabbit meat
pork liver
wheat bran		Turkey meat
Brewer's yeast
cocoa powder
Beef liver

Egg yolk		Broccoli
		Potato

fresh mushrooms		Chicken meat

sea kale		Egg white

How to use vitamins correctly

A pregnant woman should receive the whole complex of vitamins necessary for the body. From berries you can buy cranberries, raspberries, currants, blueberries. All fruits contain vitamin C, which is perfectly preserved for a long time in fruit drinks and berries grated with sugar.

Fruits can also be consumed raw, if the pregnant woman does not suffer from increased secretion of gastric juice and allergic reactions to some of them. When a woman feels that raw fruits cause increased irritation of the gastric mucosa, then jelly and fruit compotes will be ideal. Apples can be baked in the oven or in a double boiler; juicy fruits can be used to prepare fillings for cottage cheese dishes.

In addition to fruits, vitamins are found in meat and dairy products, vegetables, offal. The most complete list of essential vitamins and foods containing them is given in Table 2.

Table number 2. Essential fat-soluble vitamins during pregnancy

Vitamin name	purpose
A (retinol + beta-carotene)	Visual receptors, skin, mucous membranes	Liver, egg, butter, dairy products
D (calciferol)	Calcium absorption, bone and tooth growth	Egg, butter, hard cheese, milk, fatty fish
E (tocopherol)	natural antioxidant	Vegetable oil, olives, wheat germ
	Blood clotting	Liver, onion, spinach, cucumber, green peas, parsley, dill
B1 (thiamine)	Metabolic processes, nerve and muscle activity	Liver, heart, tongue, beans, peas, brewer's yeast, whole grain cereals
B2 (riboflavin)	Metabolic processes, heart function	Liver, heart, red meat, cereal cereals, dairy products, brewer's yeast
B5 (pantothenic acid)	metabolic processes	Beef, liver, egg, brewer's yeast, cereals
B6 (pyridoxine)	Metabolic processes, hemoglobin production	Beef, chicken, pork, brewer's yeast, liver, cereals
B8 (biotin)	Metabolic processes, hair growth, nail plates	Liver, egg, dried fruits, beans, beans, peas, fish
B9 (folic acid)	Cell division and growth, development of the bone skeleton	Cucumber, spinach, parsley, zucchini, sunflower seeds, lettuce, hard cheese, whole grain cereals
B12 (cobalamin)	RBC production, metabolic processes	Beef, chicken, pork, fish, liver, heart, dairy products
C (ascorbic acid)	Natural antioxidant, wound healing, resistance to viral infections	Most fruits and vegetables
PP, B3 (niacin)	metabolic processes	Beef, chicken, pork, river fish, ocean lean fish, brewer's yeast, beans, peppers, peas

Do's and Don'ts

Each organism is individual. It is possible that the diet of one pregnant woman is categorically not suitable for another. The characteristics of each organism will show what it is desirable to refuse during the period of bearing a child, and what to focus on. However, nutritionists have developed special tables for pregnant women, the advice of which should be followed. Table No. 3 shows the most commonly used foods and dishes from them in everyday life, as well as the benefits and possible harm for pregnant women.

Table number 3. Recommended and undesirable foods for pregnant women

Products
Bread and bakery products	Bran bread, wholemeal bread, crackers, savory pastries	Pastries from the highest grades of flour, puff pastries and rich pastries
	Vegetable soups in low-fat broth, lean borscht, beetroot	Fatty broths
	Lean steamed or boiled beef, rabbit meat, skinless chicken meat	Fatty meats, homemade fatty sausages, dumplings, smoked bacon, canned meat
	Low-fat varieties of fish (pollock, hake, pelengas, perch, carp, saffron cod, grenadier)	Fatty fish, smoked, salted fish, canned fish, crab sticks
Cereals, cereals, legumes	Buckwheat, rice, wheat, barley, corn, oatmeal	Semolina porridge, dishes with a high content of beans, peas, beans
	1-2 eggs per day (boiled or scrambled)	Fried or raw
	Sour-milk products, low-fat cottage cheese, cheesecakes, casserole, yogurt, low-fat sour cream, cheese	Smoked cheeses, raw milk
Fruits vegetables	Boiled vegetables, fruits in compote or jelly; cranberries, blueberries, nuts, pumpkin seeds	Red fruits and vegetables, some citrus fruits if allergic
Fats and sweets	Olive, sunflower, corn and butter, jelly, jam, chocolates in moderation	Sweet pastries with rich cream, too large portions of chocolate
Snacks, spices	Vegetable salads, vinaigrette, vegetable caviar, fruit salads	Hot sauces, horseradish, mustard, hot pepper, vinegar, salt
	Small volumes of natural juices, fruit jelly, dried fruit compotes, berry fruit drinks, weak teas, rosehip broth, chamomile tea	Alcoholic beverages, strong coffee and tea, tonic drinks high in sugar and gas

Nutrition of a pregnant woman by month

In each trimester, it is necessary to focus on foods high in folic acid, this contributes to the normal development of the fetus. It is not advisable to limit yourself in water consumption. However, drinking too much liquid during the day, and especially at night, is not worth it. Water should be purified, without dyes and artificial flavors, non-carbonated. It is not recommended to drink water at the time of a meal or immediately after, it is better to do this before a meal and a couple of hours after a meal.

In the first trimester, you can plan your daily food intake as shown in table No. 4. Depending on whether there are allergic reactions to various fruits and vegetables, each woman should regulate their consumption on her own or on the advice of an observing doctor.

Table No. 4. Recommended daily diet for a pregnant woman in the first trimester

Day of the week		Lunch
Monday	Buckwheat or rice porridge (you can add milk), fresh juice (carrot, apple, orange)	Puff with pumpkin or spinach	Whole grain muffin, pea soup with broccoli, rosehip tea	apple or carrot	Braised chicken with rice or pasta, mint tea
	Bran bread with cucumber or tomato and hard cheese	Yogurt or curdled milk	Spaghetti with tuna, zucchini with olive oil	Curd cheesecake	Oven baked potatoes with beans
	Oat flakes with milk, kefir	grapefruit or orange	Lean beef casserole with beans	Dried apricots with prunes	Vegetable salad with boiled rice, eggs and sardines, tomato or cranberry sea
	Cheesecakes with the addition of low-fat sour cream, carrot juice with pulp	White or red cabbage salad with olive or corn oil	Laminaria salad with unrefined sunflower oil, fish pie, dried fruit compote	banana or kiwi	Wholemeal bread, boiled egg, lettuce, baked milk or kefir
	Oatmeal porridge in water or milk with the addition of dried apricots or prunes, fermented baked milk or yogurt	Several walnuts, steamed dried fruits	Boiled pasta from durum flour with low-fat meat sauce, carrot or cranberry juice	Toast with butter	Lavash with soft or melted cheese with greens, chamomile or rosehip tea
	Omelet with a small amount of vegetables and ham, croutons, fresh orange or tomato juice	Bran bread with lean salted salmon	Boiled chicken meat, avocado salad, curdled milk or kefir	A few walnuts or peanuts	Vinaigrette with bran bread, salted herring, fermented baked milk
Sunday	Pancakes or pancakes with fruit or jam, yogurt	apple or pear	Bran bread, vegetable soup with a piece of lean meat, compote or green tea	Carrot salad with low-fat sour cream	Boiled or stewed chicken, boiled potatoes, carrots or boiled beets, mint tea

Table No. 5. Recommended average daily food intake for pregnant women in the second trimester

	Daily Value(g)
Wheat bread
Rye bread
Wheat flour

pasta or spaghetti
Potato
vegetable dishes
Fresh fruits

Dried fruits

Sweet flour products

Fish, seafood
Low-fat cottage cheese
Sour cream, fat content not more than 10%
Dairy products
Butter
Vegetable oil

Hard cheeses
Black tea
iodized salt
Natural coffe

Table No. 6. Recommended average daily food intake for pregnant women in the third trimester

	Daily Value(g)
Fish (boiled or stewed)
Meat (boiled or baked in a sleeve without a crust)
Low-fat cottage cheese
Dairy products
Low fat sour cream
Butter
Vegetable oil (corn, sunflower, olive)


Wholemeal bread
White bread made from premium flour
Buckwheat
Potato
Cauliflower, white cabbage or broccoli

Onion
Cucumber tomato

Prunes, figs, dried apricots, raisins

Table No. 7. The chemical composition of the required diet per day in the second and third trimesters

Nutrients	Daily Value(g)
Proteins of vegetable origin
Animal proteins
Animal fats
vegetable fats
Carbohydrates
Total daily energy value	2556 kilocalories

Table No. 8. Recommended number of meals per day, indicating approximate volumes

I trimester	II trimester	III trimester
Meals 4 times	Meals 5 times	Meals 6 times
Breakfast volume 30% of the daily ration		Breakfast volume 20% of the daily ration
The volume of the second breakfast is 15% of the daily ration		The volume of the second breakfast is 10% of the daily ration
	Lunch volume 40% of the daily ration	Lunch volume 30% of the daily ration
		The volume of the second lunch is 10% of the daily ration
	Dinner volume 10% of the daily ration	Snack volume 15% of the daily ration
	A couple of hours before bedtime, you can drink a glass of fermented milk products, close to 5% of the daily diet	Dinner volume 10% of the daily ration
		A couple of hours before bedtime, you can drink a glass of fermented milk products, close to 5% of the daily diet

Conclusion

It is important for every pregnant woman to know which foods should be limited, and which should be completely abandoned for a while during pregnancy. Everything that a woman does during this period instantly affects the health of the unborn baby. The most vulnerable is the woman herself and the fetus during the first trimester. An increased salt content can increase toxicosis, cause increased swelling, which is why spicy dishes seasoned with a lot of spices and canned vegetables should be excluded from the diet, replacing them with fresh ones.

Fried food is undesirable not only during pregnancy, but also in everyday life. As soon as the pregnant woman reduces the consumption of fried foods, one can immediately notice a decrease in the strong feeling of thirst and improved digestion. Fried provokes constipation, impaired liver function. Today, there are many ways to cook "steamed". At the same time, eating pregnant food from the microwave should be avoided. Although the products are not covered with a crust, as when fried, they can cause great harm to the body of the mother and child.

Not everyone can completely eliminate sweets from their diet. However, it should be understood that “fast carbohydrates” do not bring any particular benefit to anyone, giving the body only extra pounds.

Carbonated sweet drinks have a high content of various dyes, preservatives, flavors, flavor substitutes. There is no mention of alcohol at all. It can only increase toxicosis, irritating the mucous membranes of all organs of the digestive tract, and also bring irreparable harm to the embryo.

Bibliography

1. Sobolev A.N. "Nutrition of a breastfeeding woman", 2009
2. Yurkov A.S. "Daily intake of vitamins by pregnant women", 2010.
3. Ivanskikh A.V. "Peculiarities of nutrition of pregnant women, women in labor and nursing mothers", 2009

Nutrition of a pregnant woman should be complete. In the first months of the term, it is problematic to eat whatever you like, due to toxicosis, but gradually the appetite improves, it is more and more difficult for a woman to resist overeating and all sorts of tasty "harmful things".

The diet of the expectant mother should consist of healthy foods, it is best to cook them for a couple, in the oven, stew or boil, but it is better to refrain from smoked meats and fried foods and not allow yourself to consume it daily. You need to eat little during pregnancy, but often: a hearty dinner after a day of hunger strike or constant dry snacks is not the most healthy food for an expectant mother. Focus on fresh fruits and raw vegetables, because heat treatment destroys most of the nutrients.

So, we bring to your attention the TOP 10 most useful products for pregnant women.

1. Broccoli. This annual plant of the cabbage family has been known for its beneficial properties for a very long time. There are several varieties of broccoli with green or purple buds. This vegetable is very useful: first of all, it contains 1.5 times more vitamin C than an orange. Also, broccoli is a source of beta-carotene, magnesium, selenium, potassium, phosphorus, calcium, zinc, vitamins U, PP, K, E. Broccoli is low in calories, prevents the development of diseases of the cardiovascular and nervous system. Broccoli also contains amino acids, fiber, which improves digestion, chlorophyll, which has a positive effect on blood composition. This vegetable also contains folic acid, which is necessary for the development of the fetus.

Eggs. It is a source of many nutrients, including folic acid, selenium, choline, biotin, easily digestible proteins and amino acids. Eggs contain vitamin A, E, D, B12, B3, potassium, magnesium, phosphorus, calcium. Pregnant women are not recommended to eat raw eggs, heat treatment is very important. Another thing is quail eggs, they are no less useful and have a balanced composition. The use of eggs is the prevention of vision problems, they contribute to the removal of cholesterol and fats from the body, and have a high energy value. More than 2 eggs per day is not recommended.

3. Dairy products. In particular, yogurt, cottage cheese and kefir are sources of useful trace elements, vitamins, calcium, vitamin D. It is better to choose cottage cheese calcined or fat-free, it additionally contains protein. Sour-milk drinks enriched with artificial microflora, low-fat fermented baked milk, kefir and yogurt are useful. Do not forget about hard cheese - it is a powerful source of calcium and fluorine.

4. Fish of moderate fat content. Fish contains proteins, amino acids, it is easily digested. Also in moderately fatty varieties of sea fish there is iodine, fluorine, zinc, copper and other minerals. Unlike meat, fish boiled and baked in foil is good for everyone, but it is better not to consume fish broths for women who suffer from diseases of the gastrointestinal tract with high acidity.

5. Seafood. For a future mother, seafood is a source of microelements and complete proteins, their content is even higher than in many types of meat. Women who suffer from diseases of the kidneys and gastrointestinal tract should not abuse seafood. In general, crabs, shrimps, mussels, squids, scallops, sea kale are of great benefit to both mother and her unborn child. They contain hematopoietic substances, they contribute to the normalization of metabolism.

6. Mushrooms. Oddly enough, it is mushrooms that are considered very useful for pregnant women, because they contain proteins, carbohydrates, amino acids, vitamins, and glycogen. It is not for nothing that mushrooms are called “forest meat”, because their composition is very similar to animal products, while they are much easier to digest. Mushrooms contain vitamins A, C, B1, B2, E, PP, phosphorus, potassium, nicotinic acid, zinc.

7. Rabbit meat. Without meat, the diet of a pregnant woman will be incomplete, so let it be tasty and dietary rabbit meat. This is white meat, which contains less fat and a lot of protein. In terms of mineral and vitamin composition, it surpasses all analogues: it contains vitamins of group B, C, fluorine, iron, cobalt, phosphorus, manganese, potassium, nicotinic acid, sodium salts. At the same time, rabbit meat is a low-calorie product, from which almost 97% of the protein is absorbed.

8. Cereals and grain products. Brown rice, wholemeal bread, oatmeal, wheat germ are very healthy foods. They help to mitigate toxicosis, enrich the body with vitamins, proteins, complex carbohydrates. They also contain a lot of vegetable fiber, they help improve digestion, normalize liver function. Many cereals contain calcium, iron, magnesium, phosphorus, B vitamins and more.

9. Oil. Butter, olive, sunflower, corn oil is useful. It is enough for pregnant women to consume up to 30 g of butter per day, choose unrefined vegetable oil - these are healthy fatty acids, vitamins E, A, P. Future mothers should not consume refractory fats like pork or lamb, give preference to cream (up to 30 g per day) or sour cream (up to 80 g per day).

10. Legumes. Beans, lentils, peas are used both in the form of cereals and whole. Before cooking, they need to be soaked for several hours in cold water. Leguminous plants help to remove excess cholesterol from the body, improve the functioning of the gastrointestinal tract, they contain proteins, fiber, calcium, zinc, iron and other minerals. Legumes are useful in diseases of the heart, circulatory system, are involved in the processes of hematopoiesis.

Treat the choice of diet prudently and responsibly, because your health and the health of the unborn baby depends on the quality of the food you eat. We wish you an easy pregnancy and childbirth!