Mode and food for pregnant women. Menu for pregnant women with excess weight. Proper nutrition during pregnancy for weeks
What rules need to stick to pregnant women? Food rules for pregnant women are very simple and known to us, as a rule, from childhood, however, not everyone observes them. However, now is the time to take into account past mistakes and try to eat more correctly.
Tip 1. The food of the pregnant woman should not be abundant, there is a better fractional
Futive mothers are not recommended to eat to feel complete saturation and no one is not at all for two. Basic Power Principle future mom - This is a fractional meal: it is desirable to eat more often, but gradually. It not only allows you to control the weight gain, keep the concentration of sugar and cholesterol in the blood at a constant level, to absorb the maximum number of vitamins and microelements from food, but also will provide no overload the digestive system.
Why? If the future mother eats gradually and often, it will accumulate in the blood necessary to slow down the activity of the food center of the brain concentration food substances. So it will not overeat, because it will not want to eat.
But long-term breaks between abundant meals lead to a massive simultaneous load on digestive glands, which will subsequently cause their exhaustion, and they will not be able to work in full force, and in such a situation, the quality of the digestive juice may deteriorate and the process of digestion of food will be delayed.
Tip 2. During pregnancy, you need to comply with the power mode.
In the second half of pregnancy, it is better to go to 5-6 meals a day (according to smaller portions). This will reduce the load on the digestive system, food will be digested and digestively, and it means that undigested products leading to elevated gas formation, the bloating and discomfort of a pregnant woman will not accumulate in the intestine.
To improve digestion in front of breakfast, it is recommended to drink a glass of water temperature water, where you can add a teaspoon of honey and (or) juice of half of the lemon.
At the same time, it is necessary to distribute products during the day. Since proteins increase the metabolism, excite the nervous system (this is associated with a high content of nitrogen active substances In the products rich in protein) and longer are delayed in the stomach, meat, fish and eggs are recommended to be used in the morning, and not at night. But for dinner you can recommend dairy or vegetable dishes.
Why?When the body gets used to a certain power mode during pregnancy, then it is the usual for meals conditioned reflexAnd the digestive system highlights the gastric and intestinal juices necessary for a complete digestion of food.
Since 9-10 o'clock in the morning, the development of digestive juices is activated, so the lack of a full-fledged breakfast in the stomach at this time can lead to the so-called "hungry" gastritis (the stomach, as they say "digests himself"). At the same time, it is better to start a day with products rich in complex carbohydrates, which are slowly digested, do not lead to rapid insulin emission and do not load the pancreas, and proteins, that is with hot porridge, yogurt, muesli with milk, omelet, etc.
After 2 hours, a second breakfast is already needed from products, also containing complex carbohydrates and fiber, with the addition of a small portion (about 80-100 g) of a protein low-fat product - buckwheat or oatmeal, fresh vegetable salad in combination with fish or low-fat meat in boren , stew or baked appearance, cottage cheese with dried fruits and honey. It is necessary because the woman's body should accumulate enough energy to have enough strength during the day.
But the peak activity digestive system Pregnant woman comes from 13-15 hours day. It is at this time that it is necessary to fully dining.
Tip 3. Food of pregnant: cook food needs gentle ways
Skinning methods of preparation include cooking, quenching, baking and cooking. These methods will ensure the maximum preservation of all the beneficial substances in products, and will not allow to form carcinogens.
It is important to remember that in order to preserve all useful substances during cooking, you should not pour the product with plenty of water. In addition, it is better to prepare with a cover closed, saline at the end of cooking (extinguishing, baking), it is not too long and not at the maximum temperature. When using multicookers, it is desirable to install the steamer mode (or cooking for a pair) and gentle toming (analog of cooking in a Russian furnace).
When cooking vegetable dishes, it is necessary to observe the "half-ready" rule so that the vegetables remain crispy, which means that the main water-soluble vitamins (especially vitamin C, folic acid And the rutin) and trace elements will be maximum safe. If you are preparing potatoes, then the most the best way - It is baking in the oven (in foil) in the peel. The fact is that the maximum concentration of potassium required for normal activity of cardio-vascular system And the prevention of edema, focused precisely under the skin. When boiling purified potatoes, up to 80% of the beneficial substances goes into a decoction, which can be used to prepare the first dishes.
Why? When cooking in a double boiler and in a slow cooker (in "pair" mode), the preservation of vitamins and microelements reaches 90%, during cooking more than 30 minutes - only 20%, and if the product is less than 20 minutes, it is already preserved to 40-50 %, depending on the type of vitamin (the most easily developed - vitamin C). When cooking in a pressure cooker (under pressure), cooking time is reduced by 3-5 times, which means that the losses of the beneficial substances are not more than 15%. When extinguishing and baking the loss of useful substances, depending on the type of product, only 10 to 30% can be fluent.
Tip 4 Power in pregnancy should not have to come on the evening
It must be remembered that in the evening, and especially at night digestion and metabolic processes in the body slow down. Therefore, abundant food intake in the evening has an increased burden on the digestive system of the future mother and can lead to a violation of night sleep.
In this regard, the last meal before bed should be at least 2-2.5 hours before sleep. At the same time, dinner should consist of dairy and vegetable dishes, since food rich in carbohydrates contributes to the braking of the nervous system and improves sleep.
Why? Due to the slowdown in the metabolic processes and the activity of the digestive system in the evening, the calories obtained at the late dinner are not burned, and are deposited in the form of fatty deposits. In addition, in dairy products (which are also protein), in contrast to meat, slightly the content of nitrogenous extractive substances, which are the most active pathogens of the nervous system. So, if there is meat for the night, then the pregnant woman can disturb the insomnia, and there is no such problems from milk. Moreover, if you can't fall asleep, then everyone knows people's recipe Natural sleeping pills - a glass of warm milk with a teaspoon of honey.
What is dry? It is dry food (for example, sandwiches or cookies), eaten with a small amount of liquid or completely without it. Agree that quite often, without the opportunity to fully eat, we "swallow" on the running sandwich and continue to work further or do some urgent matters. But such snacks are useful to call in any way and it is better to try to highlight 10-15 minutes to quietly be the same sandwich, but it's good to chew and drink tea or some other hot drink.
Why?As a result of snacks, the food in the stomach enters the stomach, poorly prepared for digestion, and the process of digestion in pregnant women proceeds more intensely, which can lead to various violations of work gastrointestinal tract. Also, a pregnant woman is desirable to use hot liquid dishes every day. Soups based on broth (vegetable, meat, fish) are rich in extractive substances that stimulate the release of digestive juices that improve food digestion.
Tip 6. Dishes for pregnant women must be freshly prepared
Dishes during pregnancy It is recommended to prepare in small portions - for one meal, otherwise, useful substances are destroyed during the storage process and during re-heating. In addition, in a long-stored food, even in the refrigerator, favorable conditions are created for the reproduction of pathogens of microorganisms and increases the risk of food poisoning.
Store freshly prepared foods need not more than 2 hours at room temperature, and in the refrigerator - no more than 24-36 hours, depending on the type of product.
In fairness it is worth noting that mineral substances with heat treatment are almost not destroyed: they are simply moving into the water in which they are boiled. Therefore, saturated minerals A decoction (especially vegetable) is better not to pour, but to use as a basis for soups.
In addition, when preparing salads, chop vegetables are better before meals and immediately refuel oil so that they can be used as little as possible with oxygen, since at the same time all water solumed vitamins are preserved (they are easily oxidized under the action of air oxygen).
If you had to use a dish, it is to warm up only the quantity that you eat at a time.
Why? When cooking, the maximum amount of vitamins, minerals and other biologically active substances is preserved at one time. But when heated and especially when the dishes are re-boiled, their number is coming to no. In addition, the taste quality of products is clearly worsen.
At the beginning of pregnancy, the amount of free fluid (water, juices, frost, tea, etc.) can be 1.2-1.5 liters (not counting liquid foods). But in the second and third trimesters, the daily volume of the liquid should not exceed 3 glasses, it is not counting the first liquid dishes, as well as water, which is contained in fruits, vegetables, dairy products and other food productsWater rich. Total (in the composition of products and free fluid) the amount of water should be 2-2.5 liters (up to 20 weeks of pregnancy), and from the 21st week it is recommended to gradually reduce this amount by bringing it to the 30th week to 1.5 liters .
For quenching thirst, it is more correct to drink in small portions, approximately half a cup. At the same time, the water should be room temperature, then it will not irritate the receptors of the upper respiratory tract (there will be no pharyngitis, laryngitis), and also be able to fully quench thirst.
Why? If drinking water above recommended quantities, it will lead to an increase in the burdens, heart and vessels, which can provoke edema in a pregnant woman. And in case of insufficient use of free fluid, the future mother is disturbed with the removal of the final organism of the body's exchange (that is, slags accumulate), and the intestinal operation is accumulated (constipation occurs, the carts become dense, which can provoke the fascines of the anal hole). In addition, with a lack of water, muscle tone and blood pressure decreases, and a rapid heartbeat occurs at mom and fetus.
What water to choose?
Drinking pregnant woman recommended Artesian drinking water, fastening green tea, herbal infusion (if there are no contraindications) without sugar, mineral dining room drinking water. From therapeutic and preventive mineral water with a salt content of more than 1 g / l for future mothers, it is better to give up to not provoke the occurrence of edema or use it only after the doctor's consultation.
By the way, an excellent option will be thickened thirst drinking water, diluted by half fresh natural juice, or adding lemon or softened berries into water, as well as acidic homemade juices.
If the future mother has any diseases of the gastrointestinal tract, then it is worth the preference to non-carbonated water. This is due to the fact that the resulting from carbon dioxide acid has an irritant effect on the mucous membrane of the stomach and intestines.
Do not drink water from under the tap, even if it is pre-boiled. Water boiling can be protected from bacterial and viral food infections, but does not guarantee protection against chemical pollutants.
Tip 8. In power, pregnant women should not be prohibited products
There are certain products that can not be pregnant:
|
Prohibited products |
Why? |
|
Fatty food (goose, duck, fatty pork and lamb, etc.) |
Such dishes are severely absorbed, require large energy costs, as well as load the pancreas and the biliary system that are directly involved in the digestion of fats. |
|
Acute food (pickled, salted, etc.) |
It has an annoying effect on the digestion organs. |
|
Products provoking gas formation (peas, cabbage, carbonated drinks, fresh bread and hot baking) |
The emerging meteorism (bloating) of such products is used not only leads to intestinal discomfort at the most pregnant woman, but also has physical pressure on the fruit. |
|
Raw or half-breed meat and fish dishes |
|
|
Fish dried or salty |
In it, too much salt, which delays water in the body, which provokes swelling, increase pressure and contributes to the occurrence of gestosis (complication of the second half of pregnancy, in which swelling occurs, the pressure increases and the protein appears in the urine). |
|
Strong tea and coffee, other drinks rich in caffeine (for example, sweet carbonated and various energy drinks) |
Caffeine is a stimulator of the central nervous system, which, in turn, increases the activity of other organs and systems of a pregnant woman. The use of such beverages can lead to insomnia, nervousness, anxiety, irritability, rapid heartbeat and increase pressure. |
|
Cannedize |
They are rich in purines and uric acids that have an increased burden on the kidney and the liver of the future mother. |
Proper nutrition During the entire period of pregnancy, a woman helps to reduce the risk of complications with health and ensure the future child with the necessary vitamins and minerals. The inclusion in the diet of vegetables and fruits, dairy and meat products should occur even during the planning of the kid. The future mother and dad should be abandoned smoking and alcohol, oily and sweet food, reduce caffeine intake and begin to use more folic acid.
Proper nutrition in the first trimester of pregnancy helps a woman to cope with fatigue and fill the lack of energy, reduce the risk of occurrence. gestational diabetes And faster to reset the extra part of the weight accumulated during pregnancy. When drafting the diet, it is necessary to go to the consultation of the gynecologist and a nutritionist to eliminate allergenic products.
Basic rules
On the early timing Pregnancy The body of the woman begins preparations for the development and birth of the baby. The high level of hormones leads to a change in taste receptors, fatigue, spasms in the abdomen, constipation and nausea in the morning time. With some of these symptoms, you can cope with the inclusion in the diet of certain products.Fruits and vegetables: 3-6 servings per day. Pregnant girl must use fresh or cooked frozen vegetables, dried fruits and freshly squeezed fruit juices. They contain the necessary vitamins and minerals, as well as nutritional fibers. Vitamin C, found in many fruits and vegetables, helps to absorb iron. Dark green vegetables contain vitamin A, iron and folic acid - important nutrients during pregnancy.
One dark green (broccoli, spinach, brass salad and green beans) and one colored vegetable (carrots, pumpkin, sweet potatoes) should be consumed. They can be prepared for a couple, bake or use various salads as an ingredient with a small amount of olive oil.
Instead of apples and oranges, you can add apricot, mango, pineapple, sweet potatoes or spinach to the diet. Fruit juice is also considered useful, but its use in large quantities leads to an undesirable increase in weight.
Attention! Eating a breakfast of one orange, at lunchtime salad and vegetable side dishes in the evening helps to strengthen the immunity of a pregnant woman and a child.
Poultry and fish: 2-3 servings per day. Lean poultry and seafood meat contain in large quantities of protein, group B and iron vitamins. All three components provide the correct formation of the baby's nervous system, help in the development of mental abilities and protect future mom from possible complications during pregnancy.
In the first months of gestation, a woman needs to double the consumption of iron. It supplies the body of the fetus necessary for the growth and development of oxygen, reducing the risk of premature birth and the birth of a child with reduced weight.
Fish is not only an excellent source of protein, it also contains unsaturated fatty acids Omega-3, which contribute to the development of the brain functions of the future child. Pregnant women should avoid use of high mercury fish: shark, sword fish, royal mackerel and sea bass.
Products with folic acid: 2-4 portions 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 in the embryo, the process of forming organs, direct participation in which folic acid takes.
Vitamin deficit when planning and in the early stages of pregnancy can lead to one of the most common congenital defects Development - a defect of the nervous tube. Avoiding pathology will help the use of leaf vegetables (broccoli, salad, spinach), legume crops, whole grain bread and chicken eggs.
Food in 1 trimester of pregnancy
10 necessary products
Some women due to the permanent feeling of nausea and disgust to many types of products in the first weeks of pregnancy are powered exclusively by the crackers with water. Certain with these symptoms will help the gradual inclusion in the diet of fresh vegetables and citrus fruits, as well as snack in the morning time before lifting from bed.1. Spinach
Spinach contains a large amount of folic acid, which ensures the proper formation of the nervous tube from the future child and reduces the risk of occurrence. infectious diseases his life long. Greens should be stored in a freezer and in small portions to add to the scrambled or salads.Also spinach is rich in vitamins and minerals, including vitamins A and C, manganese, zinc, magnesium, iron and calcium. Its use reduces the edema and eye irritation, reduces the risk of cataract development and normalizes blood pressure.
2. Lentils
Of all the legumes and nuts of the lentil contains the largest amount of protein, which contributes to the right growth of tissues and muscles of the future kid. Soup from lentils is the easiest way to add plants into the diet. It can also be used as the ingredient of salads, pies and cooking buns.Another important advantage of the use of lentils is to reduce the risk of developing cardiovascular diseases. The fiber contained in the plant eliminates the body from cholesterol, and the magnesium incoming its composition improves blood circulation and the oxygen power to all parts of the body.
Citrus fruits contain high quantities and vitamin C, which prevent the development of intrauterine complications from the fetus. From oranges and grapefruits you can make fresh juices, lemon to use as refueling to salads. Also, fruits are perfectly combined with chicken meat and fish, are decoration to pastry and cakes.Mandarins and oranges contain a large amount of fiber that improves intestinal peristalsis and helps reduce weight. Only 2 cups of citrus and vegetables cover the daily need for food fibers for pregnant women.
4. Walnuts
Starting from the first trimester of pregnancy, a woman must be used by 60 g of protein a day. Good source This organic compound is purified walnuts, 100 grams of which contains 23.3 g of protein. They can be used as ingredient to salads, add to yogurts or muesli.Also, walnuts contain in sufficient healthy fatty acids, fiber, antioxidants, vitamins and minerals. Due to the rich composition, they reduce the risk of cancer tumors, cardiovascular diseases and improve brain performance.
5. Eggs
In addition to the content of a large amount of protein, eggs are a source of calcium and vitamin D, the necessary fetus for the proper formation of bones. Boiled chicken eggs should be used when preparing salad with salmon or Italian omelet of freetatta.Incoming choline eggs or vitamin B4 participates in the development of brain activity and fetal memory functions in the early pregnancy. The use of two eggs per day provides half of the recommended vitamin rate for the future mother. However, with overweight or high levels, cholesterol should reduce the consumption of eggs, since the risk of complications increases.
Annual vegetable plant of a family of cabbage is rich in potassium, calcium and iron. The latter is necessary in the first trimester of pregnancy for the formation of red blood cells of the future child. Broccoli can be used in raw form, prepare for a pair with meat or use as ingredient to salads and cassems.In 100 grams of the plant contained 2.6 g of dietary fibers, the use of which prevents constipation, supports the optimal level of blood sugar and prevents overeating. A fairly high amount of protein in a vegetable makes it ideal for people who refused to eat meat, birds, fish and seafood.
7. Yogurt
Natural yogurt without dyes and additives contains calcium and vitamin D. A sufficient amount of these nutrients in the body of the future mother prevents possible complications of the motor apparatus in the fetus. Also in composition milk Product Compound phosphorus, group vitamins, magnesium and zinc.Yoghurt should be used with the grain, berries, add to fruit salads or use meat dishes as a sauce. An alternative to high-calorie ice cream is a frozen vanilla yogurt, pre-mixed with a chip chocolate.
8. Meat Chicken
Chicken breast is an excellent source of protein, group B, magnesium and iron groups.Iron participates in the creation of red blood cells, which provide the body with sufficient oxygen. The low level of mineral in the early periods of gestation can cause iron deficiency anemia that increases the risk of premature genera and low-weight fetal weight.
Magnesium interacts closely with calcium: the first relaxes muscles, the second stimulates the muscles to the reduction. During pregnancy, a woman should consume 350 mg of magnesium per day. Mineral deficit causes nausea, loss of appetite, fatigue, insomnia, muscle twitching, irregular heartbeat and weakness.
9. Salmon
Salmon, together with the head and sea scallops, refers to safe seafood types that can be used during pregnancy. The fish is rich in unsaturated fatty acids of omega-3, calcium and vitamin D. The diet in the first trimester of pregnancy should include no more than two portions of salmon per week.10. Asparagus
Compared with other vegetables, asparagus contains the largest amount of folic acid, the lack of which many women are experiencing during pregnancy. Finding a trace element in the body of the future mother reduces the risk of a defect of the nervous tube in the fetus and minimizes the likelihood of preeclampsia.Vitamin C helps in the formation of collagen in the baby and acts as an amplifier of immunity. Vitamin B6 normalizes glucose levels and promotes the development of the nervous system and the brain of the child. Vitamin D regulates calcium and phosphate content in the body of a woman. In 100 g of asparagus contain only 24 calories.
List of harmful products
Most foods are safe for use during pregnancy. However, some of them may pose a threat to the health of the baby or cause diseases of the digestive system in the future mother.Before the start of pregnancy and throughout its term, tobacco and alcohol should be abandoned, as well as reduce the consumption of coffee to 1-2 cups per day. Raw, unsung and insufficient roasted meat should be removed from the diet. Smoked and salty fish also need to be avoided. If possible, exclude cheese from nonpasteurized milk, ice cream, mayonnaise and some kinds of desserts (mousse, tiramisu and meringue) from the menu.
11 harmful products for pregnant women:
- Fish and mollusks with high mercury (shark, fish-sword, yellow tuna).
- Unpasteurized milk and juices.
- Purchased salads and ready-made dishes.
- Raw or abnormal poultry and fish meat.
- Unwashed vegetables and fruits.
- Nepasteurized cheese (Camembert, Gorgonzola and Roquefort).
- Energy drinks and caffeine.
- Immature papaya.
- Smoked foods and fast food.
- Carbonated drinks.
- High sodium products.
Approximate diet
Breakfast (425-450 kcal):- tea without sugar;
- 1 boiled egg;
- 150 ml of grape juice without sugar.
- pasta with trout and tomatoes: 250 g of boiled macaron, 100 g trout, 100 ml tomato Sauce., 2 garlic cloves and 40 g of grated cheese;
- vegetable salad, refilled by olive oil and lemon juice;
- fresh fruit salad (150-200g).
- rubbing carrots (100 g) with greens, filled with 10 g of rapeseed oil;
- casserole of beet: 200 g of boiled beet, 100 ml of low fat milk, 8 g of corn flour and 15 g of grated cheese;
- fillet minion from pork (100-120g);
- a piece of whole grain bread;
- 1 medium orange.
Happiness, wonderful waiting, 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 that responsibility, which is also an integral part of it. It is at this time that the main observance of the foundations of a healthy lifestyle. Almost all of them are applicable to pregnancy, although some require small changes.
Proper nutrition during pregnancy is most relevant, as it is from what a woman eats is largely depends on how her child will develop. For example, from whether pregnant is enough to receive a protein depends, the building material will be enough. Protein food for pregnant women is very and very important.
In addition, many products have the most detrimental effect on the condition and development of the child, and to the well-being of the mother. From such products, naturally, it is necessary to refuse. It makes sense to take into account one important feature: proper nutrition in the early periods of pregnancy will be somewhat different from the diet of the pregnant woman in the last weeks.
In the first trimester
Not everyone is clear where such differences come from, however, it will be quite simple to understand the topic. Judge for yourself, in early terms, important systems of the body are laid, however the fetus size increases slightly. therefore in early terms healthy nutrition Pregnant women are based on sufficient production of minerals, vitamins, and the like.
In the second trimester
In the second trimester Pregnancy diet should focus on increased protein use, since it is now that the active growth of the child, its internal organs begins. For all this, building material is needed, that is, the 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 the growth of bones and the development of the nervous system.
When planning pregnancy
When pregnant planning, the right nutrition is also very important. The more healthy, hardy, strong will be the body of a woman at the moment of conception, the greater the chance of successfully fixing the fetal egg in the uterus. Yes, and a certain set of vitamins in the body contributes to the proper development of the embryo.
As you can see, the difference in the recommendations on the correct nutrition of pregnant women by months, and sometimes even on weeks, it is quite justified. However, there are naturally, and general rules Proper nutrition during pregnancy, that's what they are talking further.
General principles of proper nutrition during pregnancy
First of all, it is worth remembering one simple thing: because of the table it is better to stand slightly hungry than with a severity in the stomach from overeating. In this regard, it is better to adhere to the principles of fractional nutrition: there is less, but more often. The ideal option will be 5-6 times a day. It is necessary to eat for the last time 3 hours before sleep. Later there is extremely not recommended if the feeling of hunger is unbearable, you can drink a glass of milk or kefir, eat an apple or a pear. It is such a power mode for pregnant women will be the most optimal.
Proper nutrition during pregnancy, as well as, actually, any proper nutrition, implies a refusal of fried food, pickled products and smoked. Much more useful will be food cooked for a pair, cooked, stewed or baked. Food for pregnant women should be as fresh as possible, should not contain preservatives, surplus salts and the like.
Obviously, canned foods, various sausages and other products long storageif you do not refuse to prohibit, then require hard control of their use.
Of course, it is recommended to abandon Fast Food. However, it is worth noting that if a choice arises - to stay hungry or eat something not too useful, it is better to choose the second. Hungry for a pregnant woman is not worth it. Another thing, if you get up suspicious before this choice, it is worth thinking about wearing fruits or sandwiches with you.
The balance between the most important components of nutrition, both proteins, fats, carbohydrates, as well as vitamins and minerals is of great importance. Sure, balanced diet For pregnant women in different terms involves different balance of these components, the fact itself remains unchanged.
Wanting to eat only healthy food, such rules should be followed:
- Reduce the consumption of animal fats;
- Introduce products rich in unsaturated fatty acids - red fish, nuts, vegetable oils;
- Eating products containing fiber;
- There are exceptionally freshly prepared dishes;
- Completely eliminate the use of margarine;
- Do not fry products on butter;
- Exclude from the diet overly sharp and salty food;
- Replace milk with fermented milk;
- Meat, fish and bird are only freshly prepared, and in combination with vegetables;
- Every day you need to eat a portion of vegetable or fruit salad.
What can I, but why not eat during pregnancy?
Power table during pregnancy for weeks as follows:
| Can | Products | It is impossible |
|---|---|---|
| Veal, rabbit, beef, poultry meat fillet without fat and leather | Meat and poultry | Sausages, sausages, canned meat, kebabs, pork |
| Non-fat boiled fish | A fish | Fat fish crab sticks, smoked and salted fish |
| Creamy, sunflower, olive oil. Jelly, jam, limited sugar and candy | Fats, dessert | Chewing gum, a large number of chocolate |
| Kissel, Morse, fastening tea, decoction of rosehip | Beverages | Alcohol, strong tea, coffee, soda |
| Oatmeal, buckwheat, corn cereals | Cereals, cereals | Semal cereal is limited. Exclude legumes |
| Different types of vegetables and fruits in cheese or boiled form. Nuts, seeds | Fruits, Vegetables, Berries | Citrus, fruits and vegetables red |
| Milk, kefir, yogurt, cheese | Milk products | Smoked cheese, non-filled milk |
| 1 egg per day in the form of an omelet | Eggs | Raw and fried eggs |
| Coarse Flour Bread, Failure Baking | Bread | Doba and puffs, bread from the top grade flour |
Nutrition for weeks
1-3 weeks of pregnancy
Gynecologists count pregnancy not from the day of conception, as it is almost impossible to calculate it, but from the first day of the last menstruation. Consequently, the first 2 weeks of the obstetric period of pregnancy occur to the time before conception.
Pregnancy planning - This is an extremely responsible period from which the health of the future child depends on, and the absence of any complications during pregnancy. 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 the form of capsules, but it is much better to get all the vitamins from normal food. Folic acid is contained in greenery, leaf salad and in grain crops.
It is no less useful to use yellow fruits and vegetables. But the fat and sweet food is better to refuse. This will avoid obesity problems, as well as reduce the risk of early toxicosis.
For about 10-14 days of the cycle, fertilization occurs and the movement of the fetal egg towards the uterus begins. From this time you can talk about the coming pregnancy.
3 weeks
Food at the beginning of pregnancy is a very difficult topic, since literally every week the embryo appears new organs and systems, and therefore the need for vitamins and nutrients is constantly changing.
In the third week of pregnancy, an egg implantation takes place and a placenta starts to develop, as well as a fruit shell. For their full-fledged development, calcium is needed, which is contained 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 weeks
For 4 weeks, food remains the same as on 3, but at this time it is especially important to abandon coffee. However, drinking this certainly delicious, but not very useful drink during pregnancy stands 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 will be more complicated.
5 week
As a rule, approximately this period begins toxicosis of pregnant women. To facilitate this state, you can change your daily menu slightly. So, meat and eggs, as well as other animal proteins can be replaced with nuts, soybeans and other bean. Instead of milk, you can eat yogurt and cheese. It will not be superfluous to introduce carrots, mango, apricot in the diet.
6 week
Toxicosis in full swing, so morning should begin with crackers or savory crackers. Eat them better immediately after waking up, without getting out of bed. At this stage it is better to drink more fluid, at least 8 glasses per day. At night, you can eat a handful of raisins.
7 week
At this time, problems can occur with the intestines. Therefore, it is worth avoiding products that contribute to gas formation, including cabbage. It will not be superfluous from those products that are fixed. It is better to introduce prunes, fresh kefir and the like.
8 week
Ginger tea will help cope with toxicosis, and do not forget about nuts.
9-10 weeks
Prefer the porridge from solid grain and grain bread from coarse grinding. Brown rice is better than white. In general, the body pregnant at this stage requires quite a lot of fiber.
11-12 weeks
The first trimester of pregnancy ends, and the meal at this time should be special. This is the most difficult time, and it is very important to listen to my body. If you want to eat a particular dish, then it is precisely those substances that are contained in it, and lack your baby. Of course, it is not worth hit in extremes.
13-16 weeks
Food in 2 trimester during pregnancy is characterized, as already mentioned, abundant protein consumption. In addition, it is necessary to increase the overall daily calorie Food. If there will be 2400-2700 kcal in the first trimester, then from that time it is necessary to eat 2700-2900 kcal.
16-24 weeks
Power on 6 months of pregnancy should contribute to the development of vision and rumor child. That is, you need vitamin A and betacarotine. There is a better cabbage, yellow pepper, carrots at this time. Consider that vitamin A is absorbed only with fats.
24-28 weeks
It is on this period that fractional food becomes particularly relevant. The uterus is actively growing, it takes more and more space in the abdominal cavity, and begins to put pressure on the stomach. Accordingly, the stomach becomes less, and it is difficult for him to accommodate a large amount of food. Even when nutrition, a pregnant woman can disturb a pregnant woman. It is better to abandon the carbonated drinks and coffee, they also provoke heartburn. In general, the food of a pregnant in the third trimester should be the most diverse as possible, since the needs of the kid grow.
29-34 weeks
By 8 months, the bones are actively growing and teeth are laid, therefore, it is very important to eat as much as possible products containing calcium. For the development of the brain, fatty acids are simply necessary, and the absorption of calcium contributes to them. The lack of iron on this period may lead to the development of anemia, both in the mother and in the child. Fat fish, nuts, red meat, dark green vegetables and seeds - these are those products that pregnancy in this period.
35-40 week
Food for the 9th, last month of pregnancy, should contribute to the general strengthening of the mother's body. After all, it has a very difficult and time-consuming work - childbirth. The main source of energy in the body is carbohydrates, precisely their consumption and should be the basis of food pregnant before childbirth. Porridge and vegetables - these are the products you need during this period.
That's all that can be said about food in trimesters. An example of dinner, breakfast, or dinner for pregnant women can also be superfluous.
The approximate menu on the day may look like this:
- First meal: toast from black bread, a small piece of butter, egg, cup of kefir;
- Second meal: green salad, cup of tea;
- Third eating: Chicken fillet, boiled potatoes, one pear, a glass of kefir or drinking yogurt;
- Fourth meal: toast with jam or oil, glass of juice;
- Fifth meal: brown rice, boiled fish, vegetable salad, tea;
- Sixth meal: a glass of kefir or a small fruit.
Special food for pregnant women
But this is not all the features of the nutrition of pregnant women. In some cases, women during pregnancy develop pathologies that require special nutrition. So, under anemia Pregnant women are simply necessary. With such a disease, it is very important to increase the consumption of products containing iron.
In addition, it is important not only to know what products to use, but in what combinations, as it affects the absorption of iron in the human body. The woman who collided with the anemia of pregnant women should consult with a doctor not only about drug treatment, but also about the corresponding diet.
In obesity, developing against the background of pregnancy, may arise in 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 deviations, both in the body of the mother and in the body of the child.
The monodulations and diet requiring long fasting. Both contribute to exhaustion and avitaminosis. Restoring the condition of the body, the supply of nutrients and vitamins will have to be very long, and compensate for that harm that such diet is applied to the child, and it is impossible at all.
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In order to future baby Developed correctly, and the mother felt healthy and full forces at the same time, the proper nutrition is very important at. Rational and healthy nutrition will help a woman not only feel good, but quickly restore harmony after the baby is born. That is why every future mother, having learned that she is in position, must necessarily take into account all the recommendations and organize a balanced diet throughout all three trimesters. How to do it, if pregnant worries that it is necessary to eat in different periods of pregnancy, it will be discussed in this article. It describes all the features of the nutrition of pregnant women, as well as the future mom's food regimen for months and trimesters.
The first weeks
Food in the early time is important to control, since during this period there are several very important processes in this period in the body of the future motion. Primarily, we are talking On preparation for conception, further - directly about the conception, after which the very active growth of the nucleus cells begins.
If a woman comes up to pregnancy planning meaningful, then certain changes in the diet she should be made before conception. During the planning period, the most useful menu health is important. First of all, it should be abandoned from consumption of semi-finished products, snacks, fast food, not drinking alcohol and sweet soda. In general, during this period, you just need to try to introduce maximum useful food, enriched, fiber, minerals into the ration. Another important advice - there are as many products rich as possible.
This vitamin is very important for the body of the future mother, since it effectively warns the development of a number of serious pathologies of the fetus - defects of the nervous tube, Ancensephalii, hypotrophy, etc. After all, it is in the first month that all the systems and organs of the child occurs. Therefore, before conception, as well as in the first months of pregnancy, there should be as much green salad and other leafy vegetables, legumes, grains, fish, nuts, avocados, as well as other vegetables and fruits. Products with folic acid need to consume every day and after conception. During this period, many women prescribe additional reception of drugs with folic acid.
Food of pregnant women in the first trimester
Thus, the diet during pregnancy, 1 trimester of which is the most responsible period, is primarily important in relation to the developing embryo. Already on the first weeks it is necessary to adhere to the tips on the diet food. However, it often happens so that a woman knows about his pregnancy at once, and by 3 or even 4 weeks. But in any case, immediately after confirmation of pleasant news, you need to reconsider your food habits.
The diet in the first trimester involves the maximum of useful products and dishes. The diet must be as saturated as possible by vitamins. However, many women are already approximately 5 weeks, which is called, "for two." This approach is erroneous. After all, the embryo is not needed calories, but important minerals and vitamins for him.
The correct diet for pregnant women provides for minimizing too calorie products. It is not recommended to eat pastries and confectionery, canned food and semi-finished products. The future mother should not have sausages, sausages and crab sticks, which can contain a variety of different harmful additives. They can lead to allergic reactions.
Already at week 6 or 7 pregnancy, many women realize that their taste preferences begin to change. During this period, some women themselves refuse the harm of the type of fried food or smoked, sometimes feeling disgusted with such food. But even if it pulls on grilled at times, it is better to replace such food with more useful stewed or baked dishes.
Very often a meal at 8 week or a little later (at 9 weeks, 10 weeks) is a problem, since during this period many future mothers begin to disturb the attacks. During this period, it is important to take into account some moments to facilitate the condition:
- You need to eat small portions, but often - up to 7 times a day.
- Food should not be hot.
- You need healthy foodsBut at the same time choose only those of them that deliver pleasure.
However, if the early toxicosis does not bother, about 11 weeks, many future mothers begin to feel an increase in appetite and increase portions, believing that this child "demands" is more. During this period, it is necessary to accurately carefully for weight, because often women are gaining extra kilograms for 12 weeks, continuing to "sort out" with weight and on. In this case, you need to adjust the menu, minimizing the "empty" carbohydrates and fats in the diet. And here protein nutrition, on the contrary, it is very important. At this time, a developing child is needed contained in the animal protein. Therefore, every day, meat and fish must be present in the menu.
The diet of a pregnant woman often consists of products that she used to eat in small quantities. For example, many in the first months pulls into sour, as a result of which a woman often eats a large number of such products. But, despite the fact that sauer vegetables are useful, it should be remembered that they can provoke attacks. In addition, sour excites . Therefore, it should be limited to 1-2 cucumbers or no more than 200 g sauerkraut In one reception.
Vegetables and fruits are food that in the diet of women should be as much as possible. However, choose them also worth considering taste preferences. If the product is very useful, but a woman is sick with one of his form, then it is better to abandon such food. Bust is also not welcome. For example, you do not need to drink vegetable and fruit juices with liters, as this can lead to a manifestation of a woman and influence the baby badly.
It is recommended to introduce cottage cheese and cheese into the daily diet to prevent calcium deficiency. Sometimes pregnant women do not perceive whole milk, and fermented dairy products are eaten with pleasure. Choose you need the product that you like.
As for drinks, in the first trimester it is recommended to completely abandon coffee. Of course, you need to forget about alcohol too. Alcohol is especially dangerous in the first trimester. But liquids should drink a lot. Ideally, it should be clean water, compote or morse. You can drink tea, but only weak and infrequently. But with herbal teas you need to be careful: some herbs can provoke contraction of the uterus.
Thus, in the first trimester in the diet, such products must be introduced:
- sea fish;
- green salads with vegetable oil;
- rubber branch;
- grain, legumes;
- fruits and vegetables;
- nuts;
- non-fat meat;
- dried fruits;
- milk products with medium fatty;
- bread of coarse grinding flour.
A pregnant diet, 2 trimester for which is, as a rule, calm and most pleasant period, can be more diverse. At about 14 weeks, the unpleasant sensations that "give" early toxicosis . Often during this period, and sometimes a little later - at week 16 or 17 week - a woman notes a significant increase in appetite. This is a completely natural phenomenon, because the child is developing, its internal organs Growing.
Therefore, during the period of the second trimester, it is very important to make a diet so that the kid gets a sufficient amount of nutrients.
At this time, the daily caloric content needs to be raised by about 300 kilocalories. Also, the baby during this period will already need more vitamins and minerals, so their number in the diet should also be increased. As a result, the total energy value of daily food during this period should be up to 2800 kilocalories. There is no longer at this time. After all, for 5 months, some women weigh as much as, according to calculations, should weigh before childbirth. And this negatively affects the development of the baby, and on his mother's health.
The second trimester is a very period rapid development Baby brain. Therefore, it is necessary, magnesium, phosphorus at this time. The bone skeleton is formed, for which Vitamin D. is necessary
Often about the 18th week of pregnancy, women who are feeling good, try to fight with, reducing the amount of food eaten. They need to remember the important rule: in any of the periods of pregnancy, in no case cannot be rushed in extremes. It is impossible to overeat, but also not hungry.
Another important advice: in the middle of the second trimester, about 19 weeks, it is necessary to increase the amount of protein in the diet. The need for it increases, as the fruit is developing. Therefore, on the day, the body of women should receive up to 140 g of protein, as well as about 80 g of fats, approximately 80% of which should be vegetable. At the same time you need to slightly reduce the amount of carbohydrates.
As before, and at the beginning of the second semester, and for 6 months it is necessary to eat fractionally - up to 6 times a day. After all, during this period, the uterus is growing actively, squeezes internal organs, and because of this, a woman often experiences the bouts of heartburn. Also, the overeating can lead to, since due to the pressure of the uterus, the intestinal motor is disturbed. And if, for example, at week 20, the woman does not feel such a pressure, then after a while - at week 22 - such symptoms can disturb very much. Therefore, throughout the entire period, it is better to eat small portions and often. Fingering fractionally, you can warn one more unpleasant feeling - Permanent hunger during pregnancy. Many future mothers complain about the permanent sense of hunger, and it is such a type of food that can facilitate such attacks.
In the second trimester, it is not necessary to eat immediately before bedtime - it is better that at least two hours have passed after the power to waste.
During this period, it is better to completely abandon fried dishes that heat the liver and gallbladder strongly. The menu should prevail stewed and boiled food, you can also prepare baked dishes.
Nutrition during pregnancy for weeks need to be built correctly, since during this period there is a risk of development the second half of pregnancy. Doctors recommend during this period to reduce the amount of salt in the diet - its total number should not exceed 10 g. Do not be abused and liquid. At this time, its number should not exceed 1 l per day.
During this period, the body of a woman is important to obtain a sufficient amount of vitamins C, A, E, D, folic acid, as well as iron, calcium, iodine, potassium, sodium.
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When 3 trimester comes, the woman already feels like a certain finish line. It begins at week 27 and continues to the most. The third trimester occurs final maturation of the fetus. Therefore, the correct diet at this stage is not only important for the normal end of the ripening of the baby, but also in order to pass normally and without complications.
For 7 months, as before, it is important to ensure the supply of the body with the nutrients and vitamins. The last stage is very important, since during this period the formation of the fetus is completed. In addition, a woman needs to prepare the body for childbirth.
At about 28 week, the calorie content of the diet should increase per day. In the third trimester, a future mother is needed to 3,500 kokalorius. At the same time, the amount of protein in the diet in the last month should be reduced to 110 g. The fat should be consumed a little more - about 90 g, and it must mainly be vegetable fats. That is, during this period, in general, the nutrition should be more like a vegetarian slope than protein or carbohydrate.
Approximately 37 weeks it is recommended to reduce the number of consumed dairy products. The fact is that by 9 months the excess calcium can lead to the deposition of calcium salts in the kid's skull. This, in turn, leads to a deterioration in the configuration of the head, which may make it difficult to generate activities.
And further on 30 week and after that, the food should be fractional. During this period, the uterus becomes even more, and its pressure on the internal organs is still tangible. With frequent small snacks of problems with digestion will be much smaller.
When a woman begins to feel a special gravity in the stomach - at 32 weeks and even earlier - she should not immediately after waking up, but in about an hour. Before the departure to sleep, it is also not worth it - the last meal should not be later than 2 hours before sleep.
As before, all dishes should maximize the principles of healthy nutrition. Food can be boiled, stew, bake, cook for a couple. This will preserve more vitamins in the products, which are especially important in the last months.
At 33 week or a little earlier you need to eat so that the basis of the diet was cereals, fruits and vegetables. It will not only help adjust the chair, but also will greatly facilitate the process of digestion.
As for drinking regime, future mothers with a tendency to gestosu Must limit the amount of fluid so that its total number does not exceed 1 liter. With salt at this time, women also need to be very careful - her daily quantity should not exceed 5 years at 35 weeks and later you need to try to eat even less salty food, as the salt provokes swelling.
About 38 weeks you can start practicing. However, this is relevant only for those women who have gained abundant weight over the period of tooling. Unloading day can be carried out once a week or less. On this day it is important not to starve, but adhere to the principles of the monodi, consuming the selected product (cottage cheese, apples, porridge, etc.).
On the last week it is important to consume products enriched near the vitamins:
- important for the process of ripening the cervix;
- vitamin D We are necessary, since in recent months, the kid has teeth;
- important for the child's blood system;
- Need for the development of retina eye and bone formation.
Also, diet before childbirth provides for the consumption of products enriched with iron and magnesium.
In general, the menu in the third trimester and the diet of the femoirs are the most rigid, since the woman is important to avoid excessive weight gain, gestosis and problems with digestion. Moderate nutrition is recommended to practice in order to prevent excessive weight growth in baby, intrauterine hypoxia and allergies in the future. In addition, it will help bring the chair and dream of a woman to normal, as well as alleviate the generic process.
Another additional positive impact of moderation in food is a quick return in shape after the birth of the baby.
Power menu during pregnancy
In order to optimally describe the proper power menu during pregnancy, you can familiarize yourself with examples of such a diet. Of course, the menu for every day should be diverse, but you can be guided by the examples. Then throughout the pregnancy will be able to ensure proper and balanced nutrition.
Food for months and trimesters can be developed based on a menu, suitable in the table below.
| Breakfast | Lunch | Dinner | Afternoon person | Dinner | |
| First trimester |
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| Second trimester |
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| Third trimester |
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Based on such a menu, you can build a power system for the entire period of pregnancy. Recipes of dietary dishes and photos can be found on the network and in culinary books, you can also simply experiment in the kitchen, inventing your own recipes based on recommended products.
If a woman is sick on an empty stomach, she can have a snack throughout the day, without waiting for the main meals. Those who are nauseated during the toxicosis, sometimes help to relieve such attacks of lollipops, dried fruits, sour fruits, etc. Such snacks are completely allowed, provided that the future mother will eat moderately in general.
Power hygiene
Hygiene and food of a pregnant woman - the concepts are interrelated, because the health of the future mother depends on nutritional hygiene, and it means that the normal course of pregnancy. Prepare food for pregnant woman needs compliance with all the rules of hygiene. After all, poisoning or nutritional allergies are very dangerous conditions during pregnancy. Therefore, women in the "interesting" position are encouraged to follow several important rules:
- It is important to take into account the fact that in the period of tooling the baby allergies can provoke even those products that have not previously caused any reactions.
- It is very important before meals be sure to wash your hands thoroughly. This is undeniable for everyone, but pregnant is especially important not to forget about him.
- Buying products, a woman must necessarily pay close attention to the shelf life of products.
- Water needs to be boiled or bottled. Ordinary water from under the crane is not worth it.
- It should also be very thoroughly wash all the vegetables and fruits.
conclusions
Each future mother should be aware that the right approach to the organization of the diet is very important, because its health depends on it, and the child's nutrition in the womb. During pregnancy, you can buy useful food habits, which will later remain relevant for life.
The most important thing is to adhere to those recommendations that give doctors, get rid of bad habits, and not only food. You should also try to eat those products that like. To make a power menu for weeks, you can use the table, read articles or abstract on this topic or independently develop a diet, taking into account all the advice. Fractional and healthy eating will help to easily endure and give birth to a healthy child.
Hello, cute women! Almost all of us sooner or later becoming mothers. But they precede this long months of waiting for crumbs, queues in women's consultation, endless analyzes, surveys and ... dreams of healthy baby.
But do you know that most of them, if not everyone, is destined to come true? And you need quite a bit for this - healthy image life good mood and proper nutrition for pregnant women. 1 trimester, the menu of which is considered in this article, is considered one of the most important. Just because it is during this period that all organs and fetal systems are laid, and it is gradually developing.
And at best, if so to speak, the lack of beneficial substances can now turn into pathology in the future, and at worst it is fatal.
In root, change the diet in the first months of pregnancy is not worth it! It is much more wise enough to correct it.
Help in this uncomplicated general power rules:
- Menu of pregnant should be maximum varied and contain proteins, fats and carbohydrates in the necessary quantities. Of course, to determine these quantities in each individual case can only be powered by a specialist. If you can contact him - great, if not, do not be upset. Especially if there were no problems before pregnancy excess weight. After all, this means that the ration is correct and no changes do not need. If they were - it needs to be revised, reducing the number of consumed fats and carbohydrates (sweets). There is more usual and eat for two in the first trimester.
By the way, if at all I do not want to independently calculate the proteins, fats and carbohydrates, you can simply order useful food to the house! For you, everyone will consider and bring meals for a whole day from the most useful and natural products. Very comfortably! View examples of the menu and prices You can on the site.
- At first, it is desirable increase portions of eaten fruits and vegetables. The latter can be fed by oil. In this form, they are not only quickly absorbed, but also improve digestion.
- Important take care of power. Three meals in this period are desirable to replace on 5-6. The main thing is that the portions were small.
- We must not forget about drinking. Future mom needs 2 l fluids per day. Moreover, it may be not only water, but also fruit juices, compotes, milk or cocoa.
- Last factor - Methods of cooking food. During pregnancy better abandon fried dishes in favor of boiled, baked or steamed.
2. What should be in the diet
Proper nutrition to the future mother can reduce the risk of developing congenital pathologies of the fetus. That is why it needs to be thought out with special care.
What does a pregnant woman need?
In vitamins, because they play a crucial role. Judge for yourself:
- Vitamin B9., or folic acid. Doctors prescribe it from the first days. Do you know why? It is responsible for the correct development of the nervous system and protects the fetus from Ancensephalius, hydrocephalus, spine cracks and other dangerous ailments. It contains in nuts, legumes, apples, citrus, mushrooms and greens.
- Vitamin E.. He is also many on hearing, as it warns the miscarriage. You can find it in vegetable oils, eggs, nuts, liver and greens or ... in a pharmacy.
- Vitamin C. It not only increases the immunity of the future mother during pregnancy, but also strengthens the walls of the vessels and the placenta, and also contributes to the absorption of iron, from which, by the way, the level of hemoglobin depends on. But note that too much vitamin C can be harmful, because Vitamin C stimulates immunity, which in 1 trimester is undesirable.
- Vitamin D. Want to save the health and beauty of your teeth? Do not forget about fish, seafood, egg yolks and butter, in which it is contained. This vitamin allows the future crumble not only to form a strong bone system, but also to prevent the development of allergic reactions.
- Vitamin B12.. It needs women suffering from anemia. It contains in fish, eggs, meat and milk.
- Vitamin A. It affects the state of the placenta and is contained in eggs, dairy products, green and yellow vegetables.
In addition to them, a pregnant woman needs a zinc, gland, selenium, honey, cobalt and other microelements, on which the development of the fetus depends. How not to get confused in all this variety and enrich your body all useful substances?
Just ensure that there is a place for all groups of products in the diet, namely:
- vegetables and fruits;
- cereal and croup;
- meat and fish;
- dairy products.
3. What can not be a pregnant woman in the first trimester
- Fast food and semi-finished products.
- Chips, crackers and any excessively salted and sharp dishes - they violate metabolic processes in the body, provoke swelling.
- Coffee and beverages with caffeine content. They increase the pressure, the result of which the miscarriage can be. Meanwhile, the coofers doctors still allow 1 cup of coffee per day.
- Canned, carbonated drinks.
- Alcohol.
4. Approximate power menu for a week in the first trimester
Now let's look at sample menu For a week, which will ensure mom and baby by all the necessary nutrients:
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