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

Nutrition for pregnant women

It is very difficult to regulate a pregnant woman’s diet in the first months of pregnancy. In the first trimester, a woman may experience severe toxicosis, which is why she has the right to refuse any food at all. During this period, even some completely non-aggressive odors, not to mention dishes, irritate.

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

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

The diet, which is approved by the observing doctor, can lead a woman to complete despondency. Food for a pregnant woman is never too tasty so as not to “whet up” the appetite and at the same time saturate the body with useful substances.

From the first trimester, portion sizes are determined by the doctor. Now the pregnant woman's nutrition will vary according to the weeks of the child's development. There are a number of necessary products that it is advisable for a pregnant woman to consume on a regular basis. The leading role is played by cottage cheese and iron-containing products.

Healthy food for pregnant women

Before discussing all kinds of dishes for a pregnant woman, you should take into account the general rules for preparing a diet. Products of plant origin should make up ⅔ of the food eaten per day. This menu is most important in the last stages of pregnancy, at least two to three weeks before giving birth. Vegetables contain a large amount of prostaglandins, which ensure the elasticity of the tissues of the birth canal.

Vegetable dishes have a beneficial effect on the functioning of the gastrointestinal tract, eliminating constipation and inhibiting the growth of fatty deposits. When eating vegetable soups and sautes, a pregnant woman will not feel a high load on the stomach and pancreas, especially if the dishes are steamed without using a frying pan.

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

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

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

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

Dry food and “on the go” meals should be excluded. You should not overeat, nor should you go hungry for a long time. The feeling of thirst must be quenched as it arises. What is important is what a pregnant woman will drink and in what quantities. Increased fluid intake will lead to edema, which will cause shortness of breath, blockage of the veins of the lower extremities, and interfere with normal blood circulation. The drink should be at room temperature. Carbonated, tonic and alcoholic drinks are not recommended. Food should be consumed slowly, in a calm environment, chewing thoroughly. Air entering in a hurry can cause prolonged belching, colic and general discomfort.

What products are needed

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

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

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

The benefits of beef tongue for pregnant women

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

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

Dishes prepared from beef tongue have a high content of protein and microelements that help improve the functioning of the pancreas. Nutritionists believe that this product is capable of replenishing about half the daily requirement of microelements vital for the body of an adult.

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

Jelly during pregnancy

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

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

• alanine;
• dicarboxylic acids;
• peptides;
• active proteins.

Some fruits are not recommended to be taken raw during pregnancy, as they can cause belching, bowel problems and heartburn. By preparing a delicious jelly with the addition of fruit juices or fruit drinks, you can perfectly replenish the supply of microelements and vitamins in a pregnant woman’s body, combining business with pleasure.

When doctors recommend dishes with the addition of gelatin to pregnant women, they must take into account the intestinal function of their patients, since it has a slight astringent effect.

Brewer's yeast for pregnant women

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

Yeasts are single-celled fungal organisms that survive under certain conditions in a “living” state. They are obtained through the process of cultivating the following composition: malt, hop cones and beer wort. After combining the components, the fermentation phase begins, followed by fermentation.

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

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

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

Brewer's yeast has the following content:

• Vitamins B, P and D. Helps restore the functions of the nervous system, skin, nail plates, and hair follicles.
• Phosphorus. Renews bone tissue and stabilizes the functioning of the urinary system.
• Copper. Takes an active part in the breakdown of fats and carbohydrates, and also stimulates the production of insulin.
• Potassium. Regulates the acid-base balance in the body and improves the transmission of nerve impulses.
• Calcium. Forms structural material at the cellular level, creating healthy dental buds in the embryo and bone.
• Zinc. Provides regeneration of cerebral cortex cells.
• Magnesium. Stimulates metabolic processes in the body, reduces tremors, stabilizing the functions of the nervous system.
• Silicon. Promotes normal absorption of calcium by the body.
• Sodium. Maintains electrolytic balance in the body of the woman and the embryo.
• Sulfur. Improves the structure of the skin, hair and nail plates.
• Selenium. Neutralizes dangerous decay products, increases the body's protective functions.

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

Essential microelements

The body obtains most of the necessary microelements from food. These are iodine, calcium, iron, potassium, manganese, phosphorus, selenium, zinc. In cases where the lack of useful substances involved in metabolic processes, protein synthesis, improvement of blood circulation and digestion makes itself felt, the necessary microelements should be taken additionally. Seafood, vegetables and fruits are especially rich in microelements.

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

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

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

Table No. 1. Iron-containing products and the level of microelement content in them

Dried mushrooms		Rabbit meat
Pork liver
Wheat bran		Turkey meat
Brewer's yeast
Cocoa powder
Beef liver
Egg yolk		Broccoli
		Potato
Fresh mushrooms		Chicken meat
Sea kale		Egg white

How to take vitamins correctly

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

Fruits can also be consumed raw if the pregnant woman does not suffer from increased secretion of gastric juice and allergic reactions to some of them. When a woman feels that raw fruits cause increased irritation of the gastric mucosa, then jelly and fruit compotes would be an ideal option. Apples can be baked in the oven or steamer, and the juicy fruit can be used as a filling for curd dishes.

In addition to fruits, vitamins are found in meat and dairy products, vegetables, and offal. The most complete list of essential vitamins and products containing them is given in Table No. 2.

Table No. 2. Essential fat-soluble vitamins during pregnancy

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

Do's and Don'ts

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

Table No. 3. Recommended and undesirable foods for pregnant women

Products
Bread and bakery products	Bran bread, wholemeal bread, crackers, savory baked goods	Baked goods made from premium flours, puff pastries and butter pastries
	Vegetable soups with low-fat broth, lean borscht, beetroot soup	Fat broths
	Lean steamed or boiled beef, rabbit meat, skinless chicken	Fatty meats, homemade fatty sausages, dumplings, smoked lard, canned meat
	Low-fat fish varieties (pollock, hake, pelengas, perch, carp, navaga, grenadier)	Fatty fish, smoked, salted fish, canned fish, crab sticks
Cereals, grains, legumes	Buckwheat, rice, wheat, pearl barley, corn, oatmeal	Semolina porridge, dishes high in beans, peas, beans
	1-2 eggs per day (boiled or in an omelet)	Fried or raw
	Fermented milk products, low-fat cottage cheese, cheesecakes, casserole, yogurt, low-fat sour cream, feta cheese	Smoked cheeses, raw milk
Fruits vegetables	Boiled vegetables, fruits in compote or jelly; cranberries, blueberries, nuts, pumpkin seeds	Red fruits and vegetables, some citrus fruits if you are allergic to them
Fats and sweets	Olive, sunflower, corn and butter, jelly, jam, chocolate candies in moderation	Butter pastries with rich cream, too large portions of chocolate
Snacks, spices	Vegetable salads, vinaigrette, vegetable caviar, fruit salads	Hot sauces, horseradish, mustard, hot pepper, vinegar, salt
	Small volumes of natural juices, fruit jelly, dried fruit compotes, berry fruit drinks, weak teas, rose hip infusion, chamomile tea	Alcoholic drinks, strong coffee and tea, tonic drinks with a high sugar and gas content

Nutrition of a pregnant woman by month

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

In the first trimester, you can plan your daily food intake as shown in table No. 4. Depending on whether allergic reactions to various fruits and vegetables occur, each woman should regulate their consumption independently or on the advice of a supervising doctor.

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

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

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

	Daily value(g)
Wheat bread
Rye bread
Wheat flour
Pasta or spaghetti
Potato
Vegetable dishes
Fresh fruits
Dried fruits
Sweet flour products
Fish, seafood
Low-fat cottage cheese
Sour cream, fat content no more than 10%
Dairy products
Butter
Vegetable oil
Hard cheeses
Black tea
Iodized salt
Natural coffe

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

	Daily value(g)
Fish (boiled or stewed)
Meat (boiled or baked in a sleeve without crust)
Low-fat cottage cheese
Dairy products
Low-fat sour cream
Butter
Vegetable oil (corn, sunflower, olive)
Wholemeal bread
White bread made from premium flour
Buckwheat
Potato
Cauliflower, white cabbage or broccoli
Bulb onions
Cucumber tomato
Prunes, figs, dried apricots, raisins

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

Nutrients	Daily value(g)
Plant based proteins
Animal proteins
Animal fats
Vegetable fats
Carbohydrates
Total daily energy value	2556 kilocalories

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

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

Conclusion

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

Fried food is undesirable not only during pregnancy, but also in everyday life. As soon as a pregnant woman reduces her consumption of fried foods, she will immediately notice a decrease in strong feelings of thirst and improved digestion. Fried foods provoke constipation and liver dysfunction. Today there are many ways to steam food. However, you should avoid eating microwaved food during pregnancy. Although the products do not become crusty, as when fried, they can cause great harm to the body of the mother and child.

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

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

Bibliography

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

The period of bearing a baby is very important. You should give up bad habits, increase physical activity, and also supply the body with necessary minerals. It is advisable to create an approximate healthy menu for pregnant women for every day. A balanced diet ensures proper development of the baby and helps maintain a beautiful figure after childbirth.

Products in the diet

The nutrition program for pregnant women should consist of carbohydrates, protein and fats, but in moderation. Protein intake should not exceed more than 120 grams per day. Of these, 80 are products of animal origin: kefir, cottage cheese, meat, eggs. The daily intake of fat is 100 grams. Carbohydrates are a source of energy, but should be consumed with caution.

In the first trimester you should not take more than 400 grams. In the last trimester, it is recommended to reduce to 250 grams per day. It is advisable to exclude not vegetables, but flour and sugar dishes.

Proper nutrition for pregnant women includes boiled, steamed, stewed and baked dishes. It is worth limiting your intake of sugar and salt. Glucose increases blood sugar levels, which can cause gestational diabetes. Salt promotes fluid retention in the body and leads to swelling.

What pregnant women should eat every day:

1. fruits;
2. vegetables;
3. porridge;
4. dairy products.

The daily menu for pregnant women should include 50% natural fiber: fruits, vegetables, berries, durum wheat, bran.

How much should pregnant women eat per day? The amount of food should not exceed the norm. You should add 300 kcal to your normal diet. If you are underweight, you should eat twice as much food.

Prohibited Products

There are certain foods that can harm mother and baby. But it is possible to rarely make an exception and drink a cup of coffee and chocolate.

It is absolutely worth giving up alcohol, drugs and cigarettes. These substances have a detrimental effect on the mother and child: fetal abnormalities develop, the vascular system is affected, premature birth and miscarriage are possible.

List of prohibited products:

• processed cheeses, unpasteurized milk and raw eggs. They may contain bacteria that can lead to infection and involuntary miscarriage. Quail eggs do not fall into this category;
• some types of fish: marlin, shark, tuna, king mackerel contain mercury, this will have a very bad effect on the baby;
• Eating sushi with fresh fish is not recommended. There is a high risk of helminthic diseases;
• if before pregnancy, a woman suffered from diseases of the gastrointestinal tract, smoked, spicy and fatty foods can cause severe heartburn;
• Chips, crackers, carbonated drinks, and chewing gum contain dyes, flavor enhancers, and flavorings. They negatively affect the body of the expectant mother.

You should be careful with painkillers, anti-seizure medications, and cough and cold tablets. They may contain alcohol and narcotic enzymes. During the entire period of pregnancy, you are allowed to drink dry wine 2-3 times. It increases hemoglobin and appetite.

Daily menu

A pregnant woman's diet should consist of an optimal daily menu with recipes. This helps you get used to the new diet and not think about snacking. It is recommended to eat varied and healthy food. It is advisable to eat vegetables raw. During heat treatment they lose most of their valuable qualities.

You can also gain excess weight during pregnancy. A daily diet for pregnant women promotes weight loss and also normalizes body weight.

Menu for 1 day of a pregnant woman;

• breakfast: oatmeal with milk, banana, bread and butter;
• lunch: vegetable broth soup, cabbage and carrot salad, dried fruit compote;
• afternoon snack: kefir with cheesecake, apple;
• dinner: steamed vegetable stew, vinaigrette, herbal tea.

• breakfast: omelet with herbs, apple, green tea;
• lunch: pasta with steamed cutlets, fruit drink, vegetable stew;
• afternoon snack: cheesecakes and yogurt;
• dinner: baked meat, vegetable salad.

• breakfast: cottage cheese with dried fruits, bread with jam, juice;
• lunch: Steamed fish cutlets, boiled potatoes, cocoa;
• afternoon snack: jelly, cookies, banana;
• dinner: vegetable casserole, fermented baked milk.

• breakfast: buckwheat porridge, sandwich with butter, juice;
• lunch: soup with meatballs, salad with olive oil, herbal tea;
• afternoon snack: milk, bun, fruit;
• dinner: steamed beef cutlets, bread, tea.

• breakfast: zucchini pancakes with sour cream, boiled egg, bread and butter;
• lunch: goulash with porridge, salad with green peas, dried fruit jelly;
• afternoon snack: kefir, cookies;
• dinner: cabbage cutlets, beet salad, rosehip infusion.

• breakfast: muesli with milk, freshly squeezed juice, chamomile tea;
• lunch: vegetarian borscht, boiled chicken drumstick, compote;
• afternoon snack: fermented baked milk, cheesecake;
• dinner: stewed fish, boiled potatoes, bread.

• breakfast: cottage cheese with dried fruits, green tea, apple;
• lunch: cabbage soup with sour cream, meatballs with rice, juice;
• afternoon snack: jelly, banana;
• dinner: vegetable stew, tea with milk, bread.

How many times a day should pregnant women eat? In the first trimester 3-4 times a day. In the 3rd trimester, eating 4-6 times a day is considered normal. The daily diet for pregnant women can be maintained until the end of the gestation period.

Dish recipes

Dietary recipes for pregnant women for every day can be prepared quickly and tasty. They do not require special products or effort.

Vitamin bowl. Ingredients: 1 peach, 1 kiwi, 100 g nuts, yogurt, 1 banana, 50 g currants. Mix all ingredients in a blender and ready to use. This is considered more of a dessert. It is recommended to eat this delicacy once every 2 days.

Vegetable mix. Ingredients: zucchini, carrots, cauliflower, artichoke. Peel the vegetables and cut into round slices. Put it out. Top with dried dill and olive oil.

Having a clear idea of ​​the diet of the expectant mother, you can easily create the right menu. Do not forget that dietary meals during pregnancy are prepared only from fresh, good quality products that do not contain hypoallergenic additives. Below is a selection of recipes for a pregnant woman to cook every day.

Healthy salads for pregnant women: easy recipes with photos

This section presents photos and recipes for salads for pregnant women at different stages.

Raw vegetable salad

Ingredients:

• carrots, tomatoes, cucumbers - 1 pc. each;
• parsley root – 1\2 pcs.,
• white cabbage – 50 gr.,
• parsley, dill – 10g.,
• sour cream – 40g.,
• salt to taste.

Exit: 300gr.

Preparation:

Wash the carrots and parsley root thoroughly, peel and finely chop; Wash cucumbers and tomatoes, cut into thin slices; shred cabbage; Wash the parsley and dill and chop finely. Mix the prepared vegetables. When serving, season this healthy salad for pregnant women with sour cream or vegetable oil.

White cabbage salad with apples and carrots

Preparation:

• White cabbage - 150 g,
• Carrot, apple - 1 pc.,
• Onions - 1\2 pcs.,
• dill, parsley – 10 gr.,
• lemon juice (vinegar) - 5 mg.,
• sugar - 8 g,
• sour cream - 40 g,
• salt - to taste.

Exit: 300g.

Preparation:

To prepare an easy dish for pregnant women according to this recipe, you need to wash the cabbage, finely chop it, add a little salt and lemon juice, put it in a saucepan, heat, stirring continuously, until all the cabbage settles to the bottom. Then drain the juice, add finely chopped carrots, onions, chopped apple, sugar, and a little salt. Before serving, pour sour cream over the salad for pregnant women prepared according to this recipe and sprinkle with finely chopped herbs.

Green salad with cucumbers and tomatoes

Ingredients:

• Green salad - 75 g,
• Tomato, cucumber - 1 pc.,
• sour cream - 40 g,
• salt - to taste.

Exit: 300g.

Preparation:

To prepare this dish during pregnancy, thoroughly wash the lettuce, chop it coarsely, wash fresh tomatoes and cucumbers, cut into circles or half-circles, and place on the prepared salad. When serving, pour over sour cream and sprinkle with finely chopped herbs.

Carrot and apple salad

Ingredients:

• Carrots and apples - 2 pcs each,
• Parsley root - 1\2 pcs.,
• sour cream - 40 g,
• salt - to taste.

Exit: 350g.

Preparation:

Grate the prepared carrots on a coarse grater. Core the washed apples and cut into strips. Finely chop the greens. Mix the prepared products and add sour cream when serving.

Green onion salad with egg

Ingredients:

• Green onions - 200g,
• egg - 1 piece,
• sour cream - 40 g,
• parsley, dill - 10 g,
• salt - to taste.

Exit: 300g.

Preparation:

Wash the green onions thoroughly, chop, mix with chopped, hard-boiled eggs, and add a little salt. When serving, season the dish prepared according to this recipe for pregnant women with sour cream and sprinkle with finely chopped herbs.

Salad of carrots, dried apricots and lemon

Ingredients:

• Carrots - 2 pcs.,
• dried apricots - 1/3 cup,
• lemon - 1/2 pcs.,
• sour cream - 40 g,
• sugar - 8 g,
• parsley -5g.

Exit: 300 g.

Preparation:

Grate raw peeled carrots on a coarse grater or finely chop them. Sort the dried apricots, rinse, pour boiling water over them, chop finely and combine with carrots. Finely chop half a lemon and mix with carrots and dried apricots. When serving, season the healthy salad for pregnant women prepared according to this recipe with sour cream and sugar, and garnish with parsley.

First courses for pregnant women: photos and recipes for vegetable soups

Below are recipes for delicious soups for pregnant women.

Cauliflower soup

Ingredients:

• Cauliflower - 300g,
• milk - 200 ml,
• wheat flour - 20 g,
• butter - 70 g.

Exit: 500g.

Preparation:

To prepare this first dish for pregnant women, cauliflower should be divided into inflorescences and boiled in lightly salted water. Lightly fry the flour in butter and dilute with hot cabbage broth, add milk, boiled cabbage inflorescences and bring to a boil.

Vegetarian soup

Ingredients:

• Potatoes - 700 g,
• White cabbage - 50 g,
• zucchini - 50 g,
• carrots - 30 g,
• tomato - 60 g,
• parsley root - 5 g,
• vegetable broth - 500ml,
• sour cream - 40 g,
• butter - 70 g,
• parsley, dill - 70 g,
• salt - to taste.

Exit: 500g.

Preparation:

Peel vegetables and roots, rinse, chop and simmer in a small amount of water until half cooked, pour in vegetable broth, add peeled and chopped potatoes and cook over low heat until tender.

Before serving, add butter, sour cream, and finely chopped herbs to the soup for pregnant women prepared according to this recipe.

Vegetable broth is prepared from edible trimmings of various vegetables (carrots, cauliflower leaves, green leaves and stalks of white cabbage), which are peeled, thoroughly washed, dipped in boiling water and boiled at low boil until tender, then filtered through a sieve. or gauze. As a vegetable broth, you can use the water in which cauliflower or potatoes were boiled.

Vegetable milk soup

Ingredients:

• Potatoes - 100 gr.,
• Cauliflower - 100 g,
• carrots - 40 g,
• turnip - 30 g,
• leek - 15 g,
• green peas - 15 g,
• milk - 400 liters,
• vegetable oil - 17 g,
• salt - to taste.

Exit: 500 g.

Preparation:

To prepare vegetable soup for pregnant women according to this recipe, you need to peel the potatoes and cut them into small cubes. Divide the cauliflower into individual florets. Peel the carrots, turnips, leeks, chop and lightly fry in oil. Place the prepared vegetables in boiling salted water and cook for 15 minutes. Then add boiled milk and cook until tender, then add green peas, bring to a boil and remove from heat.

Look at the photos for soup recipes for pregnant women presented above:

Main courses for pregnant women: dietary recipes (with photos)

This collection of recipes with photos is dedicated to dietary main courses for pregnant women.

Beef meatballs

Ingredients:

• Beef meat - 250g,
• wheat bread - 80g,
• Onions - 30 g,
• milk - 35ml,
• wheat flour - 25 g,
• vegetable oil - 17 g,
• tomato paste - 20 g,
• sour cream - 20 g,
• parsley and dill – 10g.

Exit: 200g.

Preparation:

Prepare minced meat, bread, onions and milk by passing it through a meat grinder twice, cut it into small balls, roll them in flour, put them in a saucepan, warm them slightly in a small amount of broth, add tomato puree, sour cream, vegetable oil and simmer under cover over low heat for 20 minutes. Before serving, sprinkle the second dish for pregnant women prepared according to this recipe with finely chopped herbs.

Steamed meatballs in milk sauce

Ingredients:

• Beef meat - 250g,
• wheat bread - 40 g,
• butter - 20 g,
• milk - 100 mg,
• wheat flour - 15 g.

Exit: 150\100 g.

Preparation:

To prepare this dish during pregnancy, cut the cutlet mass into balls, steam it (in a steam pan, fill them with warm water), and pour milk sauce over them before serving.

Lightly fry the wheat flour for the sauce in butter (10 g) until light yellow, stir thoroughly in a small amount of chilled boiled milk, pour into the boiling milk and cook, stirring, until a thick sauce is obtained. Add the remaining butter to the hot sauce.

Meat cutlets with liver

Ingredients:

• Beef meat - 200 g,
• beef liver - 80 g,
• wheat bread - 60 g,
• egg - 1 pc.,
• butter - 20 g.

Exit: 200 g.

Preparation:

To prepare a dish during pregnancy according to this recipe, beef meat must be cleaned of rough tendons. Rinse the liver, remove the film and bile ducts. Pass the prepared meat and liver together with the bread soaked in water through a meat grinder twice, add the egg, knead well, cut into cutlets, brush with egg, place in a greased frying pan, add 2-3 tablespoons of cold water and simmer under the lid until tender. When serving pour over melted butter.

Liver pudding

Ingredients:

• Beef liver - 250g,
• Onions - 75 g,
• egg - 2 pcs.,
• milk - 200 ml,
• ghee - 20 g,
• wheat crackers - 75 g,
• parsley - 70 g.

Exit: 250g.

Preparation:

To prepare this healthy dish during pregnancy, the prepared liver must be poured with milk and left for 1 hour. Then grind together with the onion, add egg yolks, melted butter, finely chopped parsley, stir, add beaten egg whites, place in a greased and breadcrumbed pan, sprinkle with oil and bake in the oven.

Pozharskie cutlets with green peas

Ingredients:

• Chicken meat - 250g,
• Wheat bread - 25 g,
• milk - 50 ml,
• wheat crackers - U5 g,
• butter - 20 g,
• green peas - 30 g.

Exit: 200/30 g.

Preparation:

Separate the chicken meat from the skin and bones, pass it together with the bread soaked in milk through a meat grinder, add butter, mix thoroughly, form cutlets, roll them in breadcrumbs, lightly fry them on both sides, cover the frying pan with a lid and bring the cutlets to readiness in the oven. . When serving, drizzle with melted butter and add green peas.

Potato cutlets with fish

Ingredients:

• Potatoes - 300g,
• fish - 150 g,
• onions - 75 g,
• wheat flour - 25 g,
• sour cream - 40g,
• egg - 1 pc.,
• butter - 20 g,
• wheat crackers - 20 g,
• salt - to taste

Exit: 300g.

Preparation:

For this dietary recipe for pregnant women, potatoes need to be steamed and peeled. Pass the boiled fish fillet through a meat grinder along with the potatoes, add flour, butter, yolks, sour cream, finely chopped onion, stir thoroughly, cut the cutlets, coat with whipped egg white, roll in breadcrumbs and fry.

Fish in sour cream sauce

Ingredients:

• Fish - 300g.,
• Potatoes - 300g,
• butter - 35 g,
• wheat flour - 20 g,
• cheese - 15 g,
• sour cream - 50 g,
• butter - 30 g,
• salt - to taste.

Exit: 300/50 g.

Preparation:

To prepare a dish for pregnant women every day according to this recipe, the prepared fish needs to be cut into large pieces, rolled in flour, and lightly fried. Pour a little sour cream sauce into a deep frying pan, put the fish there, place slices of potatoes, boiled in their skins and peeled at the edges of the frying pan, pour in sour cream sauce, sprinkle with grated cheese, pour over oil and bake in the oven. Preparation of the sauce: lightly fry the flour in oil, dilute with hot water, let it boil, add sour cream, simmer for 3-5 minutes, strain through a sieve or colander.

Recipes for such food for pregnant women will certainly appeal to every expectant mother.

Delicious and healthy dietary recipes for pregnant women for every day

Dishes prepared according to these recipes for pregnant women are not only healthy, but also very tasty.

Cottage cheese and apple casserole

Ingredients:

• Low-fat cottage cheese - 300g,
• Egg – 1 pc.,
• Semolina - 25g,
• sugar - 30 g,
• apple - 100 g,
• raisins - 30 g,
• wheat bread - 200g,
• milk - 70 ml,
• butter - 20 g,
• sour cream - 50 g.

Exit: 350/50g.

Preparation:

To prepare a dietary dish for pregnant women for every day according to this recipe, you need to cut the bread into thin slices, pour in milk with the addition of a small amount of sugar, mince the cottage cheese, mix with beaten egg white, yolk, sugar and semolina, add raisins, diced apples , knead well.

In a greased mold, place some of the prepared slices of bread in layers, then half of the curd mass, more slices of bread, and the remaining curd mass. Cover everything with the remaining slices of bread and bake in the oven. When serving, pour over sour cream.

Curd soufflé with dried apricots and nuts

Ingredients:

• Cottage cheese - 300g,
• semolina - 50 g,
• milk - 50 li,
• egg - 1 pc.,
• sugar - 30g,
• butter - 20 g,
• dried apricots - 50 g,
• walnuts - 50g,
• sour cream - 50g.

Exit: 350/50g.

Grind the cottage cheese, combine with semolina, add milk, yolk, sugar, butter, grind well, add the beaten egg white. Crush the nut kernels thoroughly, wash and finely chop the dried apricots, combine with the curd mass, stir thoroughly, place in a greased pan and bake in the oven. Serve a tasty and healthy dish for pregnant women prepared according to this recipe with sour cream.

Zucchini and cottage cheese cutlets

Ingredients:

• Zucchini - 300 g.
• cottage cheese - 100 g,
• egg - 1 piece,
• wheat flour - 50 g,
• parsley and dill - 15 g,
• salt - to taste,
• kefir - 50 mg.

Exit: 300/50g.

Preparation:

To prepare a healthy dish for pregnant women according to this recipe, you need to peel the zucchini, chop it, add a little salt and leave for 5-10 minutes, then add the egg, flour, grated cottage cheese, finely chopped herbs (10 g), and mix. Place the resulting mass in tablespoonfuls in portions onto a heated frying pan and fry on both sides. Serve with kefir mixed with chopped herbs (5 g).

Pumpkin with cottage cheese

Ingredients:

• Pumpkin - 200g,
• Low-fat cottage cheese - 200g,
• sugar - 25 g,
• vanillin or cinnamon - to taste,
• sour cream - 40g.

Exit: 300/ 40 g.

Preparation:

Peel the pumpkin, simmer until tender, puree, mix with grated cottage cheese, add a pinch of vanillin or cinnamon, sugar, mix well. Serve the dietary dish for pregnant women prepared according to this recipe with sour cream.

Vegetables baked with cheese

Ingredients:

• Tomatoes, eggplants, sweet peppers - 150 g each,
• onions - 50 g,
• cheese (hard) - 50 g,
• dill and parsley - 10 g,
• vegetable oil - 35 g,
• salt - to taste.

Exit: 350g.

Preparation:

Cut tomatoes and eggplants into thin circles, onions and sweet peppers into thin rings. Pour vegetable oil into the pan, place the vegetables in the following order: tomatoes, onions, bell peppers, eggplants. Add a little salt, add herbs, put another row of tomatoes on top, sprinkle with grated cheese and bake in the oven until done.

Buckwheat milk porridge with zucchini

Ingredients:

• Buckwheat - 75 g,
• zucchini - 100 g,
• milk - 200 ml.,
• sugar - 10 g,
• butter - 20 g,
• salt - to taste.

Exit: 300 g.

Preparation:

Sort out the buckwheat and heat in a frying pan until reddish in color. Peel the zucchini, cut into pieces, put in a pan, add milk and cook until soft, then add the prepared cereal, stir, bring to a boil, add butter, sugar, a little salt, mix everything, cover with a lid, put in the oven for 2 hours . When serving, pour over melted butter.

What to cook for a pregnant woman with toxicosis: recipes

Here you will find out what you can prepare for a pregnant woman with toxicosis.

Milk soup with Hercules

Ingredients:

• Milk - 100 ml,
• “Hercules” cereal - 20 g,
• water - 50 liters,
• sugar - 5 g,
• dried apricots - 10g,
• butter - 5g.

Exit: 180g.

Preparation:

Sort out the Hercules cereal, add boiling water, cook for 10 minutes, add hot milk, sugar, dried apricots pre-soaked in warm water and cook until tender. Add butter before use.

Steamed zrazy stuffed with omelette

Ingredients:

• Beef meat - 200g,
• egg - 2 pcs.,
• milk - 60 ml,
• wheat bread - 30 g,
• butter - 10g.

Exit: 250g.

Preparation:

To prepare a dietary dish during pregnancy according to this recipe, the prepared meat along with bread soaked in milk must be put through a meat grinder and mixed well. Prepare an omelette from eggs and milk, cool. Prepare zrazy stuffed with omelette and steam it. When serving, pour over melted butter.

Peasant boiled meat

Ingredients:

• Beef meat - 200 g,
• potatoes - 200g,
• carrots - /00 g,
• parsley root - 20 g,
• green peas - 40 g,
• sour cream - 20 g,
• butter - 10 g,
• wheat flour - 10 g,
• milk - 100 li,

Exit: 300 g.

Preparation:

Boil the meat until half cooked, cut into small pieces. Cut the carrots and parsley root into slices, put them together with the meat in a saucepan, add water, and simmer until the liquid has completely evaporated.

Peel the potatoes, cut into slices, and boil separately in water. Prepare a white sauce, pour it over the meat, put boiled potatoes and green peas (canned) on top, pour in sour cream and bring to a boil. Before serving, pour melted butter and sprinkle with finely chopped herbs.

Preparing the sauce. Dry the wheat flour in a frying pan until light yellow, dilute thoroughly in a small amount of chilled boiled milk, pour into the boiling milk and cook, stirring, until a thick mass is obtained. Add butter to hot sauce.

Here you can see a selection of photos for recipes for pregnant women suffering from toxicosis:

Dietary dishes with wheat bran during pregnancy

In the kitchen for pregnant women, recipes for dishes with bran are used very often. You can also bake dietary bread with bran at home. The following are recipes for dishes with wheat bran, recommended during pregnancy.

Homemade bread with bran

Ingredients:

• Wheat flour - 300g,
• wheat bran - 60 g,
• sugar - 201,
• salt - 4 g,
• water - 200ml,
• butter - 20 g,
• baker's yeast - 20 g,
• milk - 15 ml.

Exit: 600 g.

Preparation:

Dissolve the yeast in warm water with a small amount of sugar, leave in a warm place for 1-1.5 hours until the yeast begins to foam, then add the remaining water, sugar, salt, flour mixed with bran, knead well, add at the end of kneading melted butter (margarine) and place in a warm place for 2-3 hours. During the fermentation process, knead the dough 2-3 times. Roll out the finished dough, cut into thick strips, braid them, place them on a greased baking sheet and leave for 30 minutes in a warm place, then brush the surface of the products with milk and bake for 30-40 minutes in the oven at a temperature of 220-240 °C.

Flatbread with cheese and bran

Ingredients:

• Wheat bran - U00 g,
• sour cream - U50 g,
• cheese - 60 g,
• egg - 3 pcs.,
• sugar - 20 g.

Exit: 300 g.

Preparation:

Boil sour cream, add bran, stir, cool, add grated cheese, eggs, sugar, knead thoroughly, cut into flat cakes and bake in the oven for 30-40 minutes,

Chopped eggs with bran

Ingredients:

• Egg - 2 pcs.,
• Kefir - 50ml,
• Wheat bran - 10 g,
• dill, parsley - 10 g.

Exit: 150 g.

Preparation:

Finely chop the hard-boiled eggs, combine with pre-prepared bran, kefir (yogurt), sprinkle with finely chopped herbs.

Preliminary preparation of bran: pour boiling water over wheat bran in a ratio of water and bran 1:4 or 1:5 and keep in a container with a closed lid in a water bath for 20-40 minutes

Lithuanian borscht with bran

Ingredients:

• Kefir - 150 ml,
• water - 150 li,
• beets - 120 g,
• fresh cucumbers - 160 g,
• green onion - 20 g,
• wheat bran - 20 g,
• egg - 1 pc.,
• parsley, dill - 10g.

Exit: 500g.

Preparation:

Chilled kefir and dilute with cold boiled water. Cut boiled peeled beets and fresh cucumbers into thin strips, chop green onions, mix all the vegetables, pour in kefir, add pre-prepared bran. When serving, place a hard-boiled egg, sour cream on a plate, and sprinkle with finely chopped herbs.

Pumpkin and Bran Rice Casserole

Ingredients:

• Pumpkin - 500g,
• rice - 80 g,
• wheat bran - 10 g,
• water - 120 mg,
• milk - 100 mg,
• egg - 2 pcs.,
• sour cream - 10 g,
• salt - to taste.

Exit: 600 g.

Preparation:

Wash the pumpkin, remove the seeds, cut it, add washed and pre-soaked rice for 1-2 hours, add a little salt, add bran water, mix thoroughly, place the resulting mass on a baking sheet and bake in the oven for 25-30 minutes, then Pour the egg beaten with milk onto the surface of the casserole and bake for another 10-15 minutes. When serving, pour over sour cream.

Casserole of cabbage and boiled meat with bran

Ingredients:

• White cabbage - 400 g,
• milk - 80ml,
• wheat bran - 40g,
• egg - 2 pcs.,
• beef meat - 250g,
• cheese - 20 g,
• vegetable oil - 6 g,
• sour cream - 40 g,
• salt - to taste.

Exit: 600g.

Preparation:

Wash, peel, chop the cabbage, simmer in milk until almost done, then, stirring, add wheat bran and simmer for another 5-10 minutes, then cool, add raw eggs, salt, mix thoroughly. Place half of the resulting mass on a baking sheet, top with minced boiled minced and lightly fried meat, cover with the remaining cabbage mass, sprinkle with grated cheese, sprinkle with oil and bake in the oven until cooked. When serving, pour over sour cream.

Vegetable pudding with bran

Ingredients:

• Cauliflower - 300 g,
• carrots - /50 g,
• potatoes - /50 g,
• wheat bran - 40 g,
• eggs - 3 pcs.,
• milk - 40 liters,
• vegetable oil - 25 g,
• salt - to taste.

Exit: 600 g.

Preparation:

To prepare vegetable pudding for pregnant women according to this recipe, you need to wash the cauliflower, separate the leaves, wash the stems, rinse the stalks, finely chop them, wash the leaves, cut them into strips, pass the leaf cuttings through a meat grinder. Mix the prepared cabbage with finely shredded carrots, cut into pieces potatoes, bran, pre-soaked in boiling water, add a little salt, mix thoroughly, place on a baking sheet and bake in the oven for 20-25 minutes, then carefully mix the mass, pour in the diluted milk with added vegetable oil, beaten eggs and bake for another 10 minutes.

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What foods are best to eat during pregnancy? Features of the diet in early and late stages. The most useful products for expectant mothers.

The content of the article:

Healthy nutrition during pregnancy is one of the main conditions for the successful development and growth of the fetus. In addition, the right foods can have a positive effect on the expectant mother’s immunity, preventing the development of certain diseases. The latter is especially important, since the range of medications that can be used to treat a pregnant woman without risk to the baby is not so wide. Let's figure out what foods are best included in the diet of the expectant mother?

What foods can you eat during pregnancy?

The diet of a woman whose pregnancy proceeds smoothly does not, in fact, require any special conditions. It must be, firstly, balanced, that is, meat, dairy products, plant foods, etc. must be present in the right quantities, and secondly, devoid of outright harmful substances, such as chips, low-quality sausages, carbonated drinks, etc.

Let's figure out what foods during pregnancy should form the basis of a balanced diet:

• Meat. This is primarily an irreplaceable source of protein, which is necessary for the growth and development of the fetus every day. However, when choosing meat, the expectant mother should take into account that it is better to use varieties that are not too fatty in cooking. In addition, it is important to note that it is better to cook it in the oven, steamed or grilled. Ideally, you should also avoid using spices.
• Eggs. Separately, it should be said about the need for their presence in the diet of the expectant mother. Firstly, they contain the same protein that is important for fetal growth, and secondly, more than 10 useful vitamins and minerals, including choline, which is very important for the development of a child’s brain. So if you don’t eat meat for ethical reasons, add at least eggs to your diet.
• . Of course, they should occupy the most important place in the diet, since they are rich in calcium and iron, necessary for the development of the child’s bone skeleton, as well as healthy skin, hair, and nails. In addition, this, again, is protein, B vitamins, which are important for the mother’s endurance and performance. It is especially worth noting B9 - folic acid, which is generally responsible for the correct development of the fetus without pathologies and the formation of its nervous system. However, when choosing dairy products, you need to be very careful. It is best to buy fresh milk in the village and make yogurt, cottage cheese, and cheese from it yourself.
• Fish and seafood. They are rich in phosphorus and vitamin D, which is important primarily for the mother herself; it normalizes the functioning of the nervous system and prevents bone fragility, which can develop against the background of the fetus “sucking” nutrients from the mother’s body.
• Cereals. Cereals are rich in minerals and many vitamins. They can and should be eaten while in an interesting position. Cereals also contain fiber, which improves digestion. This is very important, since during pregnancy the gastrointestinal tract is already under increased stress, and facilitating the digestion of food is a very necessary and important step.
• Legumes. For many, they cause increased gas and other digestive problems due to the presence of enzyme inhibitors, but in general they are very healthy, they contain a lot of iron, calcium and zinc, as well as vitamins B6 and B9. If you are one of those for whom legumes bring discomfort, you can eat them sprouted, since during sprouting the enzyme inhibitors are destroyed, but the beneficial substances are preserved.
• Vegetables and greens. Of course, vegetables and herbs play a huge role in a pregnant woman’s diet. You can eat them both fresh and thermally processed, although, of course, in the first case they will bring more benefits. It is worth noting that vegetable salads will retain their usefulness only if they are seasoned with good oil or sour cream; mayonnaise is out of the question.
• Fruits and berries. This is an excellent alternative to unhealthy sweets during pregnancy. Just like vegetables, you can eat them raw (but in this case, be sure to wash the fruits thoroughly) and prepare various smoothies from them, or you can, for example, bake in the oven a very tasty dish - pears in honey.
• Nuts. Any nut is a real storehouse of biologically active substances necessary for mother and fetus, so there is a place for them in a pregnant woman’s diet, but do not forget that all nuts are very high in calories, and therefore do not rely too much on them.
• Oils. The same can be said about oils - they are high in calories, but are necessary, first of all, to maintain the beauty of a pregnant woman; they contain healthy fats that nourish the skin and make the hair shine.

Products for hemoglobin during pregnancy also deserve special discussion. The fact is that pregnant women quite often suffer from anemia, and this is very dangerous, since it leads not only to permanent poor health of the expectant mother, but also to the development of such a dangerous phenomenon as gestosis. It is characterized by pathological pregnancy, premature birth and all sorts of complications at the time of birth.

In addition, if the mother has a lack of hemoglobin, the baby will most likely have low hemoglobin, which means low immunity, a tendency to allergies, and developmental delays.

Thus, if you know that you have a predisposition to anemia, you must definitely introduce into your diet foods that stimulate an increase in hemoglobin - these are, in general, all foods rich in iron.

First of all, these include:

1. Meat products. Among the meat products, the leaders are: chicken, pork and beef liver - they contain 10-20 mg of iron per 100 grams of product; as well as red meat of turkey and rabbit - there is 3-5 mg of iron per 100 grams.
2. Seafood. Sea “reptiles” contain a loading dose of the necessary element - 25 mg per 100 grams.
3. Cereals. Buckwheat is the leader here (7 mg/100 grams), and there is also a lot of iron in millet and oatmeal (3.5 and 4.5 mg per 100 grams, respectively).
4. Vegetables and greens. Spinach contains 3.7 mg/100 grams of iron, other vegetables and herbs contain much less, approximately 1.5 mg/100 grams.
5. Legumes. The absolute leader is green lentils (11 mg/100 grams), followed by red beans and peas (7 and 6 mg per 100 grams, respectively).
6. Fruits and berries. Viburnum and sea buckthorn (5 mg/100 grams), grapes (4 mg/100 grams), peaches, pears, apples (2 mg/100 grams) are considered rich sources of iron among fruits and berries.

As you can see, the choice is wide, so every woman can find a product that will not only be useful, but also bring her joy.

Foods during pregnancy at different stages

Special attention should be paid to the issue of a woman’s nutrition in the early and late stages of pregnancy; in these two periods the risk of certain complications is highest, and therefore they require a more responsible approach to the diet.

Products during early pregnancy

In the early stages, there is a high probability of miscarriage and the development of toxicosis; in order to avoid such unpleasant events, it is most important to follow the rules of food balance:

• 30% of the diet should be fat, most of it should be taken from dairy products and nuts, and as little as possible from meat.
• 15% proteins - and here the main source should be meat, as well as fish and eggs, for vegetarian women - legumes.
• 50% carbohydrates - first of all, these are, of course, complex carbohydrates - various cereals, whole grain bread, unsweetened vegetables. From simple carbohydrates, you can afford fruits and honey.

It is advisable to eat small portions every 2-3 hours, and drink clean water in between meals.

The main attention should be paid to products with the maximum content of the following elements:

1. Folic acid- responsible for the child’s nervous system, found in green vegetables, oranges, beans, carrots, dates, apples, peanuts, beets.
2. Iron and calcium- help mom maintain her beauty and get less tired. Most of them are in dried apricots, liver, buckwheat, herbs, cheese, cottage cheese.
3. Vitamin D- if there is a shortage of it, the likelihood of premature birth develops, so you need to monitor its sufficient amount in the body throughout the pregnancy. Contained in large quantities in parsley, potatoes, and vegetable oils.
4. Vitamin B12- helps remove toxins from the body, is present in green vegetables, seafood, liver.
5. Zinc- prevents developmental problems, primarily low body weight. Pumpkin and sunflower seeds, sea fish, rice, lentils, nuts, beans, and onions are rich in zinc.
6. Omega 3 acids- are responsible for normal brain development. Most of them can be found in sea fish - trout, salmon, halibut, tuna and cod.

Note! A healthy diet not only promises the correct development of the child, but also highly likely prevents toxicosis. This means that you need to start eating the right foods not at the moment of its manifestation, but from the very beginning of pregnancy.

List of products for late pregnancy

Potential dangers of the third trimester of pregnancy are late toxicosis (preeclampsia), edema, premature birth. In addition, during this period, the load on all internal organs, including the digestive tract, reaches its maximum level. In order to reduce the likelihood of developing certain problems, it is necessary to make a number of special adjustments to the diet.

These are the foods that should primarily comprise a pregnant woman’s diet in the last weeks of gestation:

1. Beef and veal. This is the main meat product on your table; you can also indulge in chicken and turkey, but it is better to avoid pork. However, if you tolerate this type of meat well, you can eat it a couple of times a week.
2. Salmon, chum salmon, hake, trout. These types of fish are well digestible and contain a huge amount of healthy fatty acids.
3. Local vegetables and fruits. In the third trimester, it is necessary to avoid, as far as possible, exotic vegetables and fruits that are not native to our region; this will help avoid the child’s predisposition to allergies to them in the future.
4. Kefir, fermented baked milk, yogurt. In dairy products, emphasis should be placed on fermented milk; milk itself is excluded, as it can cause fermentation in the intestines.
5. Cereals and whole grain bread. Due to their high fiber content, these products will promote better digestion.

In addition, in later stages it is especially important to ensure sufficient amounts of the following vitamins:

• Vitamin C - found in fruits, berries and vegetables;
• B vitamins - nuts, grains, vegetables, fruits;
• Vitamin H - is included in large quantities in cereals and fermented milk products;
• Vitamin K - found in vegetables and fruits;
• Vitamin PP - it must be taken from fish and poultry.

And also minerals:

• Calcium and phosphorus - you need to look for it in sour milk, nuts, vegetables;
• Magnesium - nuts, grains, seaweed;
• Iron - found in buckwheat, nuts, spinach;
• Manganese - present in large quantities in fruits, nuts, spinach;
• Iodine - seafood is rich in it;
• Copper - it should be taken from nuts and seafood;
• Zinc - found in nuts (especially pine) and cereals.

Based on this list, we can conclude that the basis of a woman’s diet in the third trimester should be vegetables, fruits, cereals, and nuts. It is also important to eat fish and meat periodically. As for heat treatment, it is best to steam or bake everything.

Separately, it is worth noting that the drinking regime to prevent edema must be changed - it is necessary to consume less liquid.

Diet during pregnancy

So, now you can see that, in general, the correct diet of the expectant mother consists of a variety of foods, it contains meat, fish, cereals, legumes, dairy products, vegetables, and fruits. By and large, we can say that such a diet should be followed by any person who cares about their own health.

But, unfortunately, we get so used to various harmful things that a diet consisting of healthy foods seems boring and not tasty to us, although, in fact, everything is possible, except for the definitely harmful ones.

Let's look at the approximate diet of the expectant mother:

• Breakfast. It is best to eat one of the following dishes: porridge with berries, fruits, nuts; muesli with natural yogurt and honey; cottage cheese casserole; omelette with vegetables.
• Snack. Fruits, nuts, yoghurts, smoothies from the listed products, as well as vegetables, herbs and berries.
• Dinner. Light vegetable soup or broth made from chicken, rabbit, turkey. Baked/stewed/steamed meat or fish with a side dish of boiled potatoes, stewed vegetables and fresh salad.
• Snack. Freshly squeezed juice, toast with honey, cottage cheese casserole, bread with cheese, dry cookies with milk, kefir, natural yogurt.
• Dinner. An ideal dinner would be meat or fish, cooked in any way, except fried in a pan, and a large portion of vegetable salad. If a salad is not a filling enough dish for you, you can make it more nutritious with a handful of nuts; walnuts and pine nuts are especially good.
• For the night. If you had dinner early and you feel hungry at night, try to satisfy it with a glass of kefir; you can supplement your “meal” with dry biscuits with cheese.

This, as someone will probably think, too correct diet can be diluted from time to time with cookies, buns, muffins, but these must be high-quality products, better prepared independently, and you should not abuse them.

And please get rid of the common misconception - if I want it, the child wants it. Believe me, your baby is unlikely to want a sandwich with sausage. Yes, perhaps someone eats something unhealthy without consequences, but this does not mean that you will be lucky too, so try to stick to proper nutrition, because, after all, pregnancy does not last so long, and you may have to reap the fruits of your mistakes all life.

The healthiest foods during pregnancy

However, even when the first trimester and/or problems with hemoglobin are left behind, do not forget about the correct diet. Let us remind you that even with a completely successful pregnancy, it should be balanced, and bad habits should be excluded.

It is especially commendable to eat not only permitted foods, but also those recommended as the healthiest, among them:

1. Lean pork and beef. Both of these products contain choline, which is very important for the proper development of the baby's brain. To date, there are already several studies that demonstrate an obvious relationship between the consumption of these types of meat and a child’s intelligence.
2. Properly cooked eggs. There is no need to take risks and eat raw or soft-boiled eggs; it is best to boil them hard. Also, do not consume more than 5 yolks per week, as they contain cholesterol.
3. Oatmeal and buckwheat porridge. These cereals have an exceptionally rich composition; they contain selenium, sodium, potassium, B vitamins, as well as vitamin E and PP.
4. Natural yogurt, cottage cheese and hard cheese. These are the most necessary dairy products in the diet of the expectant mother.
5. Carrots, broccoli, avocado. Of course, all vegetables and herbs are extremely healthy, but there are also those that contain in greater concentrations all the vitamins, minerals, and amino acids necessary for the mother and the unborn baby. First, there are all the red and orange vegetables, especially carrots, but also broccoli and avocados.
6. Spinach. But it can rightfully be called the most useful greens, and not only for pregnant women, but for all people.
7. Strawberry, raspberry, blackberry. These berries will not only lift your spirits, but will also have an important beneficial effect on both the body of mother and child. Although, of course, you need to understand that in the off-season they are much less useful.
8. Mango. The importance of this product for pregnant women is very great. However, any seasonal local fruit will be preferable to exotic ones. If both apples and mangoes are grown “artificially,” it is better to choose the latter.
9. Walnut. All nuts are extremely healthy, but special attention should be paid to walnuts, which are extremely important for proper brain development.
10. Olive oil. During pregnancy, it is advisable to abandon available sunflower oil and replace it with cold-pressed olive oil.

Note! The usefulness of the product is, of course, good, but it is very important to take into account both the health and taste characteristics of the expectant mother. If a pregnant woman cannot tolerate any of the recommended products for one reason or another, you should not force yourself.

What foods are ok during pregnancy - watch the video:

Healthy nutrition during pregnancy is an important aspect of the healthy development of the fetus and the good condition of the expectant mother. The diet of women in an interesting position is actually not so strict, it should only be balanced and free of harmful substances. However, in case of certain pathologies or features, the diet must be adjusted together with an obstetrician-gynecologist and strictly followed.

For the full development of the baby and the well-being of the expectant mother, pregnant women must adhere to certain nutritional rules. In addition, following all the recommendations will help not only to bear a healthy child, but also to maintain a slim and beautiful figure. Proper nutrition for pregnant women is the key to good health of the baby and a successful pregnancy.

Basic principles of nutrition for pregnant women

Expecting a baby is a great time to switch to healthy eating and reconsider your habits. The first thing that will have to change is the number of meals and switch from 3 meals a day to 4-5 meals a day.

As the number of meals increases, the portion size should be reduced. The expectant mother does not need to eat for two - apart from the extra pounds gained and additional problems due to excess weight during childbirth, this will not bring.

You need to eat often and in small portions.

Products should only be fresh and natural: no preservatives or synthetic products. The diet should contain fresh vegetables, fruits, berries and herbs, which perfectly cope with the problem of constipation and help normalize intestinal function, as well as meat, fish, and dairy products - the main sources of protein and the prevention of anemia and lack of calcium in the body.

How to eat properly during pregnancy

1. Do not abuse large amounts of food, do not overeat, so that there is no feeling of heaviness in the stomach. It is not recommended to skip meals. If you feel hungry, it is better to have a snack in the form of an apple or yogurt;
2. You need to have breakfast immediately after waking up. Nutritious porridges: oatmeal, buckwheat, corn, rich in microelements and vitamins, ideal for morning meals;
3. A varied menu is an important nutritional requirement for expectant mothers. Each product is useful and will only benefit the child. Eating the same dishes can lead to a lack of certain useful and nutrients in the body;
4. You should limit the amount of sweets, confectionery and flour products in your menu. Sugar can be replaced with healthy honey, sweets with fruits, raisins, nuts;
5. The first half of the day is the best time to eat protein foods, the afternoon and evening are great for eating dairy, fermented milk, and plant products;
6. Proper nutrition during pregnancy involves drinking enough water, which will help avoid swelling in pregnant women. Berry fruit drinks, compotes, jelly, rosehip decoction and weak tea are useful;
7. Give preference to foods that are steamed, stewed, boiled or baked. For fried foods, use as little fat as possible;

Important! Abuse of flour products and baked goods can cause fermentation in the intestines and lead to discomfort and unpleasant sensations.

Proper nutrition for a pregnant woman: menu

Breakfast:

The first meal after waking up is muesli with milk with various grains, pieces of fruit and berries, and nuts. Such a breakfast will saturate the body, energize it and provide calcium and phosphorus.

Fresh seasonal fruits dipped in homemade yogurt or frozen, which do not lose their beneficial properties when defrosted, will also be useful. A variety of cereals, eggs in any form, toast: with cottage cheese, cheese, bacon, vegetables, cottage cheese casseroles will be an excellent breakfast and will provide proper nutrition during pregnancy.

Lunch:

Second breakfast - a snack before lunch with fruit, yogurt, a milkshake with the addition of a piece of fruit or a handful of nuts and dried fruits.

Dinner:

Lunch is a full meal. Include soups, boiled, baked or stewed meat in your diet; fish is healthy. Boiled potatoes, stewed vegetables, vermicelli or pasta are suitable as a side dish. Don't forget about vitamin salads with olive oil and herbs. After lunch, you can drink a glass of juice, compote or herbal tea.

Afternoon snack:

An afternoon snack allows you to satisfy your hunger before dinner and recharge your body with energy and cope with the afternoon sleepiness. Fresh vegetable and fruit juices, a cake or bun with honey or jam, cottage cheese or cottage cheese dishes are suitable.

Dinner:

Stewed dishes with meat and vegetables, fish dishes, egg dishes and fresh salads are great for dinner. You can also eat the bun with milk or yogurt.

Second dinner:

The second dinner usually occurs at a later time. In order not to burden your stomach before bed and to satisfy the feeling of hunger, a glass of warm milk, maybe with honey, a piece of cheese with dry cookies, or a handful of dried fruits or nuts will help. Any fermented milk products are suitable: fermented baked milk, yogurt, kefir.

Prohibited foods for proper nutrition during pregnancy on the menu:

• Avoid eating half-baked fish and seafood, such as sushi;
• vegetables and fruits must be washed well under running water to prevent infection with toxoplasmosis;
• During pregnancy, you should avoid eating blue cheeses (Dor Blue, Camembert), which contain the bacterium Listeria, which poses a risk to the health of the baby.

Proper nutrition during pregnancy by week

First 4 weeks Pregnancy is the time when the expectant mother realizes that she should now take more responsibility for her health: eat differently. You should give up quick snacks on the go, forget about fast food (hot dogs, French fries), smoked foods, and switch to vegetable salads, dairy products and fresh fruits.

Proper nutrition during early pregnancy should provide the pregnant woman with sufficient amounts of calcium, which is necessary for the formation of strong bones of the unborn child. All dairy and fermented milk products are rich in calcium, especially cottage cheese, green vegetables, and broccoli.

The expectant mother’s body also needs manganese and zinc, found in eggs, oatmeal, bananas, turkey, spinach and carrots.

Toxicosis is a common occurrence in pregnant women, so proper nutrition in the first trimester of pregnancy during 5 to 10 weeks consists of eliminating foods that can cause vomiting. This applies to high-calorie and fatty foods. If you feel nauseous, you should eat small portions; lemon, sauerkraut, rosehip decoction, rich in vitamin C, and dried apricots are useful, especially before bed.

11-12 weeks of pregnancy– a period of unusual taste preferences in food in pregnant women. You shouldn’t deny yourself even the most daring combinations of products. enough.

13-16 week time of completion of fetal skeleton formation. Eating milk, cottage cheese, and kefir will benefit the unborn baby.

During 17-24 weeks the formation and development of the child’s visual and hearing organs occurs. During these weeks, foods rich in vitamin A are useful. It is found in large quantities in cabbage, carrots, and bell peppers.

WITH 24 to 28 weeks expectant mothers may experience an unpleasant feeling of heartburn, which is associated with pressure from the stomach on the uterus, which has significantly increased in size by this time. Avoid eating fatty and spicy foods, sauces and seasonings, and give up carbonated drinks. For heartburn, porridges are useful, especially oatmeal and buckwheat, low-fat vegetable puree soups, boiled meat and stewed vegetables.

29 - 34th week of pregnancy– the period of formation and development of the child’s brain. The diet should consist of red fish, dairy and fermented milk products, nuts and eggs. Proper nutrition for pregnant women is especially important during this period!

Beginning with 35 weeks– the time of preparation of the body for future childbirth, it needs energy. Fresh and boiled vegetables are a source of energy and strengthen the body. You should reduce the amount of meat and fish dishes, eggs, as well as foods rich in calcium in your diet - the body does not need calcium before childbirth.An excessive amount of it will harden the bones of the baby’s skull and make it difficult for him to pass through the birth canal.

Important! More attention should be paid to the consumption of vegetable fats, season salads with vegetable oil, and add to vegetables. Vegetable oil helps improve muscle elasticity and is an excellent prevention of hemorrhoids.

Pregnancy is a time when a woman can allow everything in her diet, but keep it in moderation, adhering to the basic rules of nutrition. Having organized proper nutrition during pregnancy week by week, a woman should not deny herself small pleasures - a source of positive emotions that are so necessary for the baby.