Nutrition during pregnancy by week menu. Nutrition of pregnant women in the eleventh week. Proper nutrition during pregnancy by week

Sometimes I don't even want to think about food. In the second half of pregnancy, when appetite improves, the opposite problem arises - you have to throw all your strength into the fight against overweight. And at the same time in the diet future mother useful products should be included.

It's easy to get overwhelmed by some of the advice on nutrition during pregnancy. The first impression is that the expectant mother cannot eat anything tasty! It seems that the “right to live” in the kitchen of a pregnant woman remains only with cereals and low-fat natural yoghurts.

When discussing the problems of nutrition during pregnancy, one detail should be clearly understood. Of course, there are foods that are good for the health of mother and child, and foods that are not recommended for regular use during pregnancy. For products that it is forbidden to be consumed by the expectant mother include, for example, alcoholic beverages, coffee, as well as spicy, smoked, fatty and heavily fried foods. However, there is no such food product single the use of which in moderation could adversely affect the course of pregnancy or the condition of the fetus.

But is it possible to create a tasty and healthy menu for a pregnant woman at the same time? It is definitely POSSIBLE! After all, there are a lot of products that are useful for mom and baby! You just need to learn how to cook them properly.

What is prohibited for pregnant women?

In order to put an end to the unpleasant word DO NOT once and for all, we will once again designate products and cooking methods that are not recommended for frequent use during pregnancy.

Coffee And wine contribute to an increase in blood pressure, which is highly undesirable for a pregnant woman. Beer And pickles increase the load on the kidneys, which during pregnancy already work "overtime". Alcohol in large quantities can have a negative effect on the baby's developing organs and systems. Fried, spicy, smoked and fatty foods overload the liver and gallbladder.

These organs during pregnancy can be significantly displaced by the growing uterus, and then they have to work in "cramped conditions." Of course, expectant mothers who are prone to allergic reactions or who have close relatives with allergies should not get carried away chocolate, citrus fruits, strawberries, exotic fruits, seafood, nuts, as well as other products that can cause allergies (in addition to well-known food allergens, each allergy sufferer has his own "dangerous" foods). If the expectant mother knows that when using this or that product, she will definitely develop an allergic reaction, then it is better to exclude it from the diet, in other cases, limit the use of allergens to 1 time per week, in moderation.

Diet of a pregnant woman

Before moving on to a discussion of various products and dishes, let's get acquainted with general rules compiling a diet that will be useful for the pregnant woman and will give her pleasure.

It is desirable that plant products make up 2/3 or at least half of your daily diet. This menu is especially relevant in recent weeks before childbirth - vegetables and greens contain prostaglandins, on which the elasticity of the tissues of the birth canal depends. During pregnancy, such a “diet” will help the expectant mother to normalize bowel function and achieve more uniform weight gain. However, in no case should you reduce the amount of animal products - for normal development, the baby needs animal protein, which is found in meat, fish and dairy products. The diet of a pregnant woman should include 70-90 g of animal protein.

Fresh vegetables and fruits are healthier than thermally processed ones. Of course, we are talking only about those products that are traditionally eaten raw. For example, fresh carrots, cabbage and greens are healthier than soup cooked from them. Freshly prepared food is tastier and healthier than food stored in advance. Of course, a working woman often does not have the opportunity to cook food 3-4 times a day. Let this be an excuse to pamper yourself this weekend!

Eating "on the go" is not beneficial. It is better not to be distracted from the process - then the food will be well absorbed. Chew food thoroughly - this way you make it easier for the body to digest food and improve the process of its assimilation. The advice is simple: it is enough to send the next piece of food into the mouth when the taste from the previous one has disappeared. Following this simple recommendation, you will be able to appreciate your favorite dish without fear for your weight and digestive problems.

Useful cooking for a pregnant woman

• Steaming and baking in the oven. These are the most helpful ways cooking. It is POSSIBLE to bake almost everything - meat, fish, vegetables, fruits - in foil or special baking paper. Wrap a piece of lean pork, sprinkled with spices and herbs, in foil, put in the oven for 2-3 hours at a temperature of 140 degrees - and you will get an amazing homemade boiled pork. Steamed white poultry meat, carrots, cauliflower and broccoli are especially tasty.
• Extinguishing. This cooking method involves a long stay of the product on low heat in a flat dish under a lid with a small addition of water. The most delicious are beef, lamb, potatoes prepared in this way.
• Cooking. The product drops into a large number of boiling water and cook over low heat until tender. Here the palm belongs to soups.
• Roasting. For fried food to keep its beneficial features, it is better to cook it, cutting into small slices, for 3-4 minutes without adding fat. It is convenient to do this in a special wok pan - it has thin walls, it heats up evenly, and not like a traditional pan, where the bottom heats up more.

However, when using such dishes, there are many nuances. It is more convenient to cook in a wok pan on a gas stove, and the burner should be large enough so that the flame covers the entire surface of the pan. There are also wok pans for electric stoves - they are flat.

Outdoors The best way frying - on coals. For the expectant mother, lean pieces of the ball, fish and poultry should be selected. Zucchini, pumpkin, tomatoes and potatoes prepared in this way are excellent and very useful. However, before you start eating, you should remove the crust formed by contact with fire from the food.

Nutrition for pregnant women

Vegetables and fruits- Everything is POSSIBLE (with an eye on allergens). Raw, thermally processed. In salads and second courses! A salad of fresh vegetables and herbs is best seasoned with unrefined vegetable oil. Don't forget to wash the gifts of nature well before eating them!

Berries: cranberries, lingonberries, wild roses, blueberries, currants, chokeberries are the main helpers of the future mother's kidneys, as well as a natural source of vitamin C! YOU CAN eat fresh berries, buy frozen ones, cook “five-minutes”, wipe berries with sugar, make fruit drinks, compotes and jelly.

Kashi- the perfect breakfast for the expectant mother. Buckwheat, millet, corn and oatmeal are very healthy: they contain iron, carbohydrates, vitamins and fiber. It is better to cook porridge in water, adding milk and butter a few minutes before cooking. Dried fruits can be added to sweet cereals, browned vegetables can be added to salted cereals. Muesli is no less useful - it is actually a vitamin cocktail, and it is also very tasty. Muesli is eaten with milk, kefir, yogurt or fruit juice, but I must say that they are also very high in calories.

Dairy is the main source of calcium. Both fresh and dairy products are useful.

Meat- the main source of animal protein, B vitamins and iron. For cooking, it is better to buy chilled rather than frozen meat - it retains its beneficial qualities better. From meat snacks, preference is given to boiled pork and low-fat ham: it is better to refuse sausage products, as they contain a lot of fat and preservatives.

Taisiya Lipina

Reading time: 16 minutes

A A

And then the long-awaited day came when you found out that you are pregnant. The world around you begins to change in the same way as the image of your Everyday life. And now you are faced with an important question: how to eat so that the fetus develops correctly?

In this article, we will explain to you the most important principles of healthy eating during pregnancy.

General principles of healthy eating by trimesters of pregnancy

Since childhood, our mothers and grandmothers told us that when we become pregnant, we should eat "for two." But is it?

In this difficult period, it is important to remember that a child is born weighing within 5 kg, not 50! Therefore, you do not need to eat "for two".

It is enough just to add to your usual portion of food somewhere 1/3 of normal. Or this 1/3 can be replaced with healthy snacks between meals.

And it will be much more useful than forcing yourself to eat strictly 3 times a day in large portions.

Do not forget that you must review your diet and make adjustments to the menu. There are more than one of you now. It is worth remembering that useful substances and vitamins are just as important for a developing fetus as for his mother.

Therefore, it is worth abandoning the abuse (and it is better to stop eating during pregnancy altogether) sweet, fatty, spicy, etc., and turn your attention to other, more healthy and no less tasty foods.

If the expectant mother is a vegetarian, then she also needs to change her menu. Because Vitamin B is very important for your baby, and it is found just in animal products (eggs, dairy products, etc.)

How should you adjust your menu for different dates?

Of course, a healthy diet is always useful, and the sooner we switch to it, the better it will be for our body. And during pregnancy, this is especially important, because. It is on what the expectant mother eats that the development of the child depends. But you need to understand that there are some differences in different terms pregnancy.

It is worth noting (and most importantly, remember!) the basic rules of a healthy diet:

To make it easier to remember which foods you need during pregnancy, we bring to your attention the following nutrition advice sheet:

The number of meals remains the same. Also, dietary recommendations remain the same: do not eat at night, drink plenty of fluids (especially
milk), do not eat junk food. True, many doctors advise limiting the amount of meat.

At each period, ALL vitamins and nutrients are needed, which are shown in the table. But on different months it is worth paying Special attention different groups useful substances.

Ideally, you should consult a doctor about vitamin complexes and be examined monthly for a lack of any group.

What is contraindicated for a future mother in nutrition?

We remind you that you should not eat during pregnancy:

Eating exclusively healthy foods during pregnancy, the expectant mother makes a huge contribution to increasing the immunity of her baby. During this period, it is important not to overeat and not to eat hypoallergenic food. If pregnancy is complicated by toxicosis, nutrition must be adjusted. What can you eat during pregnancy, and what supplements are recommended?

Balanced nutrition menu in the first half of pregnancy

Sometimes in the first months of pregnancy, women's appetite decreases, sometimes there is even an aversion to some, even previously beloved foods. The Balanced Pregnancy Nutrition Menu below is designed to accommodate certain food intolerances and includes only easily digestible foods.

Breakfast (7.00-8.00):

Lunch (12.00-13.00): Raw vegetable salad, vegetarian borscht or vegetable soup with sour cream, stew or boiled fish with vegetable garnish, fruit juice.

Afternoon snack (16.30-17.00): Kefir, bun, fruit.

Dinner (20.00): Cottage cheese casserole or cheesecakes with sour cream, kefir or milk.

Eating like this in the first half of your pregnancy will help you feel good and make it easier to endure discomfort, if any.

But even knowing what pregnant women can and should eat, remember that not only the mother's nutrition affects the unborn child. Absolutely refrain from bad habits. Alcohol has an extremely adverse effect on the development of the central nervous system fetus and can lead to mental retardation of the child.

The same applies to smoking. It is important to remember about passive smoking when a woman is in a room where someone smokes. And of course, under no circumstances should you take drugs. Nicotine and drugs, like alcohol, easily cross the placental barrier, extremely adversely affecting the development of the fetal brain.

Any medication during pregnancy is taken only on prescription.

What can and should be eaten by pregnant women in the second half of pregnancy

In the second half of pregnancy, the fetus becomes larger, and for its normal development additional energy is needed, the need for it increases by 350 kcal.

Nutrition in the second half of pregnancy should be organized taking into account the fact that the body of the expectant mother needs more nutrients, primarily protein. Protein is necessary for the formation of organs and tissues of the fetus, as well as the placenta, uterus and mammary glands. Indeed, out of every 3 g of protein received by a pregnant woman, approximately 1 g is consumed by a growing fetus.

When compiling a proper nutrition menu during pregnancy, the amount of milk and dairy products as the main sources of protein should be increased in the diet. The total amount of milk can be 500 ml per day, mainly in the form of fermented milk drinks (kefir, biokefir, fermented baked milk, yogurt).

As a complete source of animal protein, in addition to dairy products, it is recommended to use meat and poultry (up to 200 g), fish (70-80 g per day), and eggs (1 pc per day). Meat can be partially replaced by offal (liver, tongue, lungs, kidneys, heart). They also contain a lot of iron, which is also essential for a pregnant woman, especially in the second half of pregnancy.

The correct menu during pregnancy requires much more (almost 2 times) minerals, primarily calcium, which is involved in building the fetal skeleton

Calcium during this period needs 300 mg more, that is, an average of 1000-1100 mg per day. With insufficient intake of calcium from food, it begins to be consumed from the mother's body.

At the same time, many pregnant women often lose their teeth and even soften their bones. To avoid such troubles, it is necessary to include a sufficient amount of dairy products in the diet, especially cottage cheese and cheese - the main suppliers of calcium salts. What foods should be eaten during pregnancy to make up for the loss of calcium in the body? Eggs are rich in calcium, especially the yolk, as well as legumes and fish.

A rich source of calcium is cottage cheese, the amount of which per day in the second half of pregnancy should be 50-100 g, as well as cheese (15-20 g per day). From dairy products, sour cream is also recommended - about 20 g per day.

What other foods to eat during pregnancy

What other products are useful during pregnancy for the expectant mother and child? During this period, the need for fat increases.

On average, during this period, fat is required 100 g per day, of which 20-25 g are vegetable oils. The nutrition menu during pregnancy should include butter, richer in vitamins than other animal fats, as well as vegetable (sunflower, corn, olive, etc.). Quantity butter should be 25-30 g per day, vegetable - 15-20 g.

The diet should contain foods rich in iron. What can pregnant women eat, given this need?

This is primarily meat and meat products (beef, tongue, liver), eggs, cereals (buckwheat, oatmeal), fish and seafood (cod, perch, shrimp), as well as apples, figs, pears, pomegranates, blueberries, rose hips, beets , spinach, tomatoes, garden greens. One of the recommendations for nutrition during pregnancy is to use specialized products enriched with minerals and vitamins, which are useful for both pregnant women and nursing mothers. These are drinks such as Femilak (Nutritek, Russia), Milky Way (Vitaprom, Russia), Madonna (Valetek Prodimpeks, Russia), Enfa Mama (USA), Dumil mom plus” (Denmark).

Given the recommendations on how to eat right during pregnancy, it is better to limit carbohydrates in recent months. They enter the body with bread, cereals, pasta, sugar, pastries, as well as vegetables and fruits. It is necessary to consume no more than 350-400 g of carbohydrates per day, since their excess contributes to fluid retention in the body of a woman, and sometimes leads to the development of obesity. An excess of carbohydrates can also lead to the formation large fruit, which, as we have already said, creates a certain risk of injury during childbirth.

Bread is best used from wholemeal flour. It contains more B vitamins, in addition, it is rich in plant fibers that have a beneficial effect on the intestines, which is very important, since women often experience constipation during this period. The total daily amount of bread should be about 220-250 g.

When compiling an approximate menu during pregnancy, it is necessary to limit the total amount of cereals, pasta (up to 50-60 g per day), as well as sugar (no more than 60 g per day) and confectionery (up to 20 g per day).

The main source of carbohydrates in the second half of pregnancy should be vegetables and fruits, as well as various berries and, to a lesser extent, fruit or berry juices. The total number of vegetables per day is 500-600 g, and potatoes - 150-200 g. From vegetables, it is advisable to use zucchini, cauliflower, carrots, beets, cucumbers, as well as greens - dill, parsley, celery, etc.

• You need to drink less liquid - no more than 4-5 glasses per day.
• Try to avoid foods that are highly allergenic in your diet.

These include chocolate, cocoa, natural coffee, mushrooms, nuts, citrus fruits.

• Don't forget about correct mode nutrition.

In the second half of pregnancy, when the growing uterus squeezes the stomach, it is recommended to eat often, but in small portions. The daily calorie content of food should be distributed evenly. Usually a six-time diet is set. The last meal should be no later than 2-2.5 hours before bedtime.

Approximate nutrition menu in the second half of pregnancy

A sample menu during pregnancy in the second half of the term may look like this.

First breakfast (7.00-8.00): Egg or scrambled eggs, kefir (any fermented milk drink), fresh fruit (berries).

Second breakfast (9.00-10.00): Raw vegetable salad, sausage, milk (milk tea), bread with butter and cheese.

Lunch (12.00-13.00): Vegetarian vegetable soup with sour cream, boiled meat (chicken, fish, offal) with vegetables, fruit juice.

Afternoon snack (15.00-15.00): Cottage cheese, kefir (any fermented milk drink), fresh fruits (berries).

Dinner (18.00): Milk porridge, fresh fruits (berries), bun, vitamin drink.

Second dinner (20.30): Vinaigrette, kefir (any fermented milk drink), baked apple, rosehip broth.

Nutrition for toxicosis during pregnancy: what you can eat

Sometimes pregnant women experience nausea, vomiting, which is a sign of early toxicosis. And late toxicosis is accompanied by a violation of metabolic processes, the work of the liver, kidneys, of cardio-vascular system.

What should be the nutrition of pregnant women with toxicosis?

• For some time, you need to exclude from the diet those dishes that are poorly tolerated. But at the same time, it is undesirable to limit the amount of nutrients needed by the body, especially proteins.
• Nausea and vomiting can be prevented by eating small, frequent meals.

For example: in the morning, without getting out of bed, you can eat any well-tolerated dish (or product). After that, you need to lie down a bit. After 1.5-2 hours, you need to organize a second breakfast. In the future, you should adhere to the same principle, eating fractionally, in small portions. And try to get enough protein in the diet, as well as vegetables and fruits. We advise you to diversify the food as much as possible.

• In severe cases, when nausea and vomiting recur very often and the pregnant woman cannot tolerate many types of food, begins to lose weight, inpatient treatment is necessary.
• With late toxicosis, rational nutrition is especially important.

At the same time, it is very important that the body receives the right amount of proteins containing essential amino acids that are not produced in the body. Poor protein nutrition leads to a weakened immune system, frequent diseases. What can you eat with toxicosis during pregnancy to replenish the protein content? There is a lot of protein in dairy products (especially in cottage cheese), as well as in meat and fish.

With toxicosis in the blood, the content of fats and fat-like substances increases. Therefore, the amount of fat in the diet should be reduced (up to 40-60 g per day). From fats, butter and vegetable oils are better absorbed. Refractory fats (pork, lamb, etc.) should not be consumed.

What is better for pregnant women to eat with toxicosis?

Be sure to include enough fresh fruits and vegetables in your diet (pumpkin is especially helpful).

• If late toxicosis is accompanied by edema and overweight, it is necessary to sharply limit the amount of fluid (up to 600-800 ml per day) and table salt (up to 2-3 g per day).

What is better to eat with toxicosis for pregnant women later dates? Apricots, dried apricots, baked potatoes, oatmeal contribute to the improvement of urination and the removal of excess salt from the body. As we have already said, you can use a special salt, where part of the sodium salt that can hold water is replaced with potassium-magnesium salt (Valetek, Russia).

The diet of pregnant women with a tendency to hypertension should include foods that help remove fluid from the body - dried apricots, prunes, cucumbers, watermelons!

Cabbage, beets, black currants, apricots, rosehip broth are also useful. The total amount of liquid must be limited to 0.8 liters per day (3-4 glasses), and the amount of sodium chloride to 3-4 g per day.

To prevent this pathology, you need to use various fermented milk products. It is desirable that these products are included in the diet daily in sufficient quantities (3-4 cups).

Nutrition menu for pregnant women with toxicosis

With late toxicosis, accompanied by edema, a salt-free diet can be recommended. The menu for pregnant women with toxicosis may look like this.

Breakfast (7.00-6.00): Cottage cheese (egg), salt-free bread, unsalted butter, baked apple, milk (tea with milk) - no more than 100-150 ml.

Lunch (12.00-13.00): Vegetable salad without salt, boiled meat (fish) without salt, baked potatoes without salt, unsalted bread with unsalted butter, 1 glass of dried fruit compote (dried apricots).

Afternoon snack (16.30-17.00): A glass of kefir with 40 g of honey, unsalted cookies.

Dinner (20.00): Cottage cheese, unsalted bread with unsalted butter, a glass of tea with lemon (in the absence of lemon - with ascorbic acid).

How to eat during pregnancy so as not to get better: diet food for pregnant women

During pregnancy, a woman needs to constantly weigh herself. This helps to timely identify a possible pathology: latent edema, obesity, etc.

If a woman's weight increases by more than 200-300 g weekly, it is necessary to reduce the amount of carbohydrates in the diet. In this case, first of all, you need to eat less bread, cereals, potatoes and liquids (up to 0.7-0.8 liters per day).

With insufficient weight gain, and even more so with its loss, it is necessary to strengthen nutrition. Deficiency of essential nutrients in the diet of a pregnant woman adversely affects the development of the fetus. Serious correction requires the nutrition of pregnant women who suffer from decreased appetite for a long time, weakened, emaciated. With prolonged malnutrition, a child may be born with symptoms of intrauterine malnutrition, that is, with low body weight and growth retardation. Such children have reduced immunity, anemia, rickets, and intestinal diseases often develop.

How to eat during pregnancy, so as not to get much better, but at the same time provide the unborn child with all the useful substances? For the correction of nutrition, specialized dietary products can be recommended. These include: fortified milk powder, mixtures Femilak (Nutritek, Russia), Madonna (Valetek, Russia), Enfa Mama (Mead Johnson, USA), etc. These mixtures contain high-grade easily digestible proteins, enriched with a wide range of vitamins and minerals, they can be used in the form of concentrated drinks or added to various dishes (cereals, vegetable puree, soups, casseroles, etc.). The advantage of dry mixes is that when using them, you can easily calculate the amount of protein and fat needed to correct the nutrition of a pregnant woman and give it in a small amount of liquid. In the absence of the above specialized products for nutritional correction, you can use fortified milk powder or milk-based infant formula.

In dietary nutrition for pregnant women who are prone to cow's milk protein allergy, you can use a special product - the Madonna protein shake. It is produced in the form of a dry drink containing vegetable protein, dietary fiber and enriched with thirteen vitamins and ten trace elements.

In the diet of a pregnant woman, therapeutic nutritional supplements can also be used. These are various vitamin, protein-mineral, fat supplements, supplements based on beneficial microflora. Vitamin supplements include "Beta-carotene" (indicated with a lack of vitamin A), "Golden Ball on Fructose", "Golden Ball with Calcium and Magnesium", "Golden Ball with Iron" (sources of vitamins, carotene, minerals). Of the fat supplements, "Polnen", "Linseed oil", "Omega-3" are used. With intestinal infections, dysbacteriosis, long-term use of antibiotics, additives such as Bifiliz (a mixture of live bifidobacteria with lysozyme), Biobacton (a pure culture of acidophilus bacillus), Acipol (a mixture of acidophilus bacteria and kefir fungi) are indicated.

Dietary nutrition during pregnancy, accompanied by constipation, should include more vegetables and fruits with coarse fiber (cabbage, beets, cucumbers, raspberries, strawberries, currants, mountain ash, etc.).

Wholemeal bread and wheat bran have a good effect. These products are rich in dietary fiber, which normalizes intestinal motility and helps to remove harmful substances from the digestive tract. Wheat bran is especially useful for women prone to overweight, fat metabolism disorders, as well as women with unfavorable heredity for diseases of the cardiovascular system. Special studies show that regular consumption of bran lowers serum cholesterol and reduces the risk of atherosclerosis.

The article has been read 2,926 times.

A woman in an interesting position must follow a special menu for pregnant women. Proper nutrition can have a beneficial effect on the health of the expectant mother, and on the proper development of the fetus.

Basic nutrition rules for pregnant women

Changing the usual diet is the first thing a woman needs to do when she learns about the imminent addition to the family. When observing the menu for pregnant women, it is important not only to include healthy foods in it, but also to exclude harmful foods.

First of all, it is necessary to limit the intake of certain foods and drinks prohibited during pregnancy.

List of prohibited foods during pregnancy

From the first trimester, a woman needs to be careful in her diet, and not allow it:

Note that sushi lovers will have to put off this delicacy until after the baby is born!

• Poor quality products. Spoiled fruits and vegetables, expired products can cause many stomach problems. And during pregnancy, when a woman's body is especially sensitive to external stimuli, the consequences of eating products of dubious quality can lead to even more serious consequences, up to infection with typhoid and dysentery.
• Foods that cause allergies. If you consume certain foods in excess, you are more likely to develop an allergic reaction. During pregnancy, it is important for a woman to consume in a minimum amount:

• strawberries;
• oranges;
• tangerines;
• tomatoes;
• nuts (pine nuts, walnuts, peanuts).

Please note that it is these ingredients that, when consumed excessively by a pregnant woman, can cause an allergic reaction in a child.

Having decided what you can’t eat during pregnancy, you need to familiarize yourself with the rules on how to cook. It is important to remember that a woman feeds not only herself, but also the fetus. Therefore, every expectant mother should know the tricks of the correct cooking technique!

Simple rules for proper cooking during pregnancy

The menu during pregnancy is not only food from permitted foods, and properly prepared dishes.

A couple of basic rules:

• During the period of bearing a child, it is worth giving preference to dishes steamed or baked in the oven. Cooking with this technique will allow you to save the maximum amount of useful substances in the products.

Periodically, you can diversify the menu with boiled and stewed dishes. Fried foods should be kept to a minimum.

• When preparing any dish, be it a gourmet meat stew, a fruit and vegetable salad or a dessert, it is important to cut all the ingredients as finely as possible.

Having familiarized yourself with the basic rules of cooking, permitted and prohibited foods, you can begin to study the menu for the expectant mother.

The right menu for the expectant mother

For each trimester, nutritionists have developed a specific menu. It is aimed at competent maintenance of the body of a woman in certain period pregnancy.

Menu for the 1st trimester

Proper nutrition in the first months of pregnancy is the most important in the development of the fetus. A detailed menu for each day of the week is presented in the table.

The presented weekly menu should be observed throughout the first trimester.

Menu for the 2nd trimester

In the second trimester, the menu should be as filled as possible with products that stimulate the growth and development of the embryo, as well as ensure the supply of a sufficient amount of essential nutrients.

As light snacks during the day, you can choose to eat yogurt, a piece of hard cheese or fresh, juicy fruit. Toward evening, with a feeling of hunger - favorite fruits or low-fat cottage cheese.

Menu for the 3rd trimester

In the third trimester, you need to eat small portions, do not load the stomach with heavy food. Food should be tasty, but light!

In the afternoon and in the evening, if you are worried about a slight hunger, you can have a snack with your favorite fruit. The main thing is that they are ripe, juicy and well washed.

Shortly before the birth of the baby, it is worth giving up flour products, sugar, honey and jam, as well as any fatty foods!

The diet of the expectant mother is carefully selected products that can have a beneficial effect on the development of the fetus. It is recommended to adhere to the established menu, and if necessary, consult a nutritionist.

You need to start taking care of the health and development of the baby even before his birth. Proper nutrition of the mother during pregnancy is not only a guarantee of the proper development of the child, the guarantee of his good health, but also the main principle that will help the young mother to keep her figure beautiful and slim after the birth of the baby. And this is very important for many women.

Therefore, when planning pregnancy, it is necessary to reconsider your lifestyle, balance your diet and diet. We will try to deal with questions about what should be the correct diet for a pregnant woman, what she can eat and what not at a specific time.

Proper diet for pregnant women: regimen

Regular eating promotes good health. Approximately 4 hours should elapse between meals. During breakfast, it is advisable to consume dairy products, muesli and fresh fruits. Lunch should also be complete. If, due to work or for some other reason, you cannot afford it, then eat a salad seasoned with soy sauce, fresh vegetables or fruits, yogurt.

In the evening, you should not overeat, so dinner should be dietary. You can cook a dairy dish, eat a piece of black bread, biscuit cookies and fruits. Sandwiches, yoghurts, juice and of course fresh fruits can be eaten during the afternoon snack. the nutrition of a pregnant woman should be healthy, and it is better to give up fatty, fried, sausages, sausages and fast food for a while.

The diet of pregnant women: safety rules

In order not to endanger yourself and protect yourself from all kinds of poisoning, you must follow some elementary recommendations. Periodically clean the refrigerator so that spoiled food does not fall into it.

Never re-freeze food. You can eat hard and processed cheeses, but you need to cut off the crust from them. It is better to buy products in vacuum packages, and it is better to refuse store cuts.

Raw milk is also banned. Dairy products are best cooked. Never re-freeze food. It is undesirable to eat liver often. If you really want to, then you can afford a small piece no more than once a week. Store all foods separately. It is better to have special containers for this. Do not use one knife and one cutting board for meat, fish and vegetables.

Observe elementary rules hygiene. Wash your hands regularly. Vegetables and fruits should also be thoroughly washed before eating. Do not store food outside the refrigerator. Do not eat unprepared and questionable food. Never use expired products. It is better to defrost food in the refrigerator, and not in water or a microwave. Compliance with these recommendations will save you from digestive problems.

Table of what you can and should not eat during pregnancy

Balanced diet during pregnancy by week

Nutrition for pregnant women in the first trimester

Usually, a woman finds out about the onset of pregnancy closer to the 6th week. So, from the 6th to the 10th week of pregnancy, do not deny yourself your gastronomic desires. Usually at this time, a woman wants something that she usually did not eat. Remember to drink enough liquid (1 liter per day). You can start the morning with tea and crackers, in the evening you should not eat up, it is better to have a snack with dried fruits. Reduce in your diet foods such as sugar, cabbage and do not get carried away with fried foods. Do not forget to monitor your weight, no one needs a sharp weight gain. If you are gaining weight quickly, limit pasta and baked goods in your diet, it is better to switch to products made from wholemeal flour.

With 11 and 12 weeks pregnant, don't be surprised by your unusual eating habits. If you really want something, then this is a signal that the child is missing something. Therefore, do not worry, even if you eat a lot of pickles, they will only benefit.

Nutrition for pregnant women in the second trimester

From the 13th to the 16th week, the child’s skeleton ends to form, and therefore, during this period, the mother uses a large supply of her resources, which naturally needs to be replenished. Add more healthy foods rich in vitamins and minerals to your diet. Drink milk, eat apples, oatmeal cookies with kefir are perfect for the evening. If you feel hungry, you can increase the lunch portion.

From 17 to 24 weeks, your baby's eyesight and hearing are intensively developing, here you need to take care of sufficient intake of vitamin A in the body. In these weeks, replenish your diet with foods such as carrots, bell peppers, cabbage.

Nutrition for pregnant women in the third trimester

From 24 to 28 weeks, due to the fact that the baby is already large enough and the uterus takes up a lot of space in abdominal cavity, many women feel pressure on the stomach and feel heartburn. This can be avoided by avoiding spicy and fatty foods, as well as avoiding coffee and carbonated drinks. In addition, try to have dinner 3 hours before bedtime, this will help get rid of discomfort at night.

From the 29th to the 34th week of pregnancy, the brain develops in the baby, so the baby simply needs fatty acids, iron, and calcium. Provide your diet with dairy products, eggs, red fish, broccoli, nuts, yogurt. This will provide the baby with all the necessary components. Well, try to give up confectionery.

From the 35th week of pregnancy, think about yourself, it's time to prepare your body for childbirth. This is a rather complicated process, so you need to stock up on energy. Eat more stewed and raw vegetables, this will strengthen the body and make it easier to survive the birth process.

Required daily intake of vitamins and minerals

Vitamin:

• vitamin A - 800 mcg;
• vitamin PP - 17 mg;
• vitamin K - 65 mcg;
• vitamin E - 10 mg;
• vitamin C - 70 mg;
• vitamin D - 10 mcg;
• vitamin B12 - 2.2 mcg;
• vitamin B6 - 2.2 mg;
• vitamin B2 - 1.6 mg;
• vitamin B1 - 1.5 mg.

Trace elements:

• calcium - 1200 mg;
• zinc - 15 mg;
• magnesium - 320 mg;
• iron - 30 mg;
• folic acid - 400 mcg;
• iodine - 175 mcg;
• phosphorus - 1200 mg;
• selenium - 65 mcg.

Video: Nutrition during pregnancy.