What is best for a pregnant woman to eat? Nutrition during pregnancy: how to balance your diet

Girls, I found a useful article that might be useful to someone during pregnancy just like I did!

Now that you're pregnant, it's time to seriously take care of proper nutrition. During pregnancy, the food consumed affects both the pregnant woman and her baby. However, there is no need to “eat for two”; you just need to choose food that is more enriched with healthy nutrients. For development, the fetus receives everything it needs from the mother’s body: proteins, fats, carbohydrates, minerals and vitamins. The mother, in turn, receives them with food. Therefore, during pregnancy and lactation there is an increased need for vitamins. Poor nutrition can lead to miscarriages, short stature, perinatal disorders health, impairs the viability of the fetus.

It should be remembered that pregnancy is not the time to lose weight by using special diets! Alcohol during pregnancy is contraindicated in any form or quantity (even red wine)!

For a normal pregnancy, you should not consume fat and flour products, especially in recent months. This causes the fetus to become larger, which can make labor difficult.

In the first half of pregnancy, meals should be four times a day.
In the second, you need to eat 5-6 times a day, preferably dairy products, and limit meat and fish dishes. The menu must include: porridge, kefir, cottage cheese, sour cream, butter, eggs, vegetables, fruits.

Avoid salty, spicy and smoked foods (can lead to severe toxicosis). Limit fluid intake to 1 liter per day (including soups).

At making the right choice You and your child are guaranteed a varied and balanced diet from the four food groups presented below.

IN daily diet 50-60% should be animal proteins (25-30% fish and meat, 20-25% dairy products, 5% eggs).

1. Dairy products– contain proteins necessary for the growth of the child and meeting the needs of the mother’s body, as well as microelements (calcium) necessary to strengthen bones and teeth.

In this regard, it is advisable to consume up to 0.5 liters of milk per day, both whole and in the form of dairy products (kefir, yogurt, dairy desserts, yoghurts), as well as cottage cheese. It is useful to include hard cheeses such as Cheddar, processed cheese, and pasteurized cheese in your diet.

2. Meat products– contain proteins, iron and B vitamins, which are also necessary both to meet the needs of the mother’s body and for the development of the child.

This group includes products from beef, pork, lamb, poultry, and fish. It is advisable to consume products from this group twice a day. It is more advisable to give preference to poultry and fish. Try to eat only lean meat, removing areas containing fat during cooking.

All meat, poultry and fish products should be eaten boiled or baked, avoiding fried and smoked foods.

The skin of poultry should always be removed before cooking.

White meat is always leaner than red meat.

Loin of beef, pork and lamb is the leanest.

All sausages and sausages contain a lot of fat.

Eggs deserve special attention; they should be hard-boiled and only the whites should be used as food.

3. Bread products, cereals, potatoes– contain carbohydrates, vitamins, microelements and fiber.

Products in this group include bread, preferably with whole grains or wholemeal flour, potato dishes, pasta, rice, cereals various types cereals, muesli or cereal. Dishes from this group of products should be included in the diet at every meal.

4. Fruits and vegetables– contain various vitamins and microelements necessary to maintain various body functions, and fiber to improve digestion processes.

A number of crops, such as peas, beans, beans, lentils, cabbage, and dried fruits are rich in iron. However, the absorption of iron from these products when consumed occurs less actively than from meat products. To improve this process, you should simultaneously use foods rich in vitamin C.

Vegetables and fruits should be included in the diet at least four times a day. Try to eat fruits and vegetables with their skins on whenever possible.

It is important correct distribution products for every meal. So meat, fish, cereals should be included in breakfast and lunch dishes, since protein-rich foods increase metabolism and long time linger in the stomach. In the afternoon, towards evening, preference should be given to dairy and plant foods. Large meals at evening time has a negative effect on the pregnant woman’s body, disrupting normal rest and sleep.

It is advisable to consume food in 5-7 meals throughout the day.

As an example, the following approximate menu for the day can be suggested:

Breakfast
Fruit or fruit juice.
Oatmeal or bran flakes with milk.
Wholemeal bread, toast with low-fat butter.
Tea or coffee. Lunch
Tea, coffee or milk.
Fruit or cookies. Dinner
Soup.
Sandwich with lettuce, cheese, fish, cold boiled meat.
Fresh fruit or yogurt.
Tea, coffee or fruit juice. Afternoon snack
Tea or coffee with cookies. Early dinner
Meat, fish, cheese, eggs or legume dishes.
Potatoes, rice or pasta.
Vegetables or salad.
Milk pudding, or fruit, or biscuits.
Tea. Late dinner
Milk with wholemeal bread or cookies.

The total amount of fluid consumed in the 1st-2nd trimester should be 1.2-1.5 liters per day, including water, tea, coffee, juices, soups.

Reception table salt in the second half of pregnancy, it is limited to 8 g per day, since a larger amount contributes to water retention in the body and the development of edema.

General principles proper nutrition during pregnancy boils down to the following:

Food should be taken frequently 5-7 times a day in small portions.

Eat slowly, without rushing.

Drink more plain drinking water. A glass of water drunk before meals will help you feel full faster and for a longer time.

If you know that you cannot limit yourself from any product, it is better to give it up completely.

Eat more fish, poultry and less red meat.

Food should be boiled, baked or stewed, but not fried.

Give preference in food to vegetables, fruits and cereals, and vegetable oil.

Nutrition in the first trimester of pregnancy

In the 1st trimester of pregnancy, a woman’s diet does not differ significantly from her menu before pregnancy; only the tastes of the pregnant woman may change. But now you need to start adhering to the principles of proper nutrition in order to avoid toxicosis and lay the foundation for the proper development of the embryo.

Try to include green salads with vegetable oil and sea fish in your menu every day. It is important to start taking folic acid, iodine and vitamin E supplements throughout pregnancy.

Due to the increased work of the liver and kidneys, it is advisable at the very beginning of pregnancy to significantly limit the amount of spicy foods and spices such as pepper, mustard, and vinegar in the diet. To reduce the load on the liver, try to replace fried and fatty foods with boiled and stewed foods, limit the consumption of butter, high-fat sour cream, cream, vegetable oil. Use low-fat cottage cheese.

Along with vegetables and fruits, eat wholemeal bread, as it contains fiber and B vitamins.
Particular attention should be paid to table salt in a pregnant woman's diet. She plays big role in water metabolism. Excessive consumption of it contributes to the development of edema and maintains inflammatory processes. Usual daily intake
salt is 12-15 g. In the 1st trimester of pregnancy, it is already possible to recommend limiting the diet of pickles and smoked meats.

Coffee should be completely eliminated from the diet expectant mother, even if before pregnancy it was the woman’s favorite drink. A pregnant woman who drinks at least 3-4 cups of black coffee a day is more likely to give birth. premature baby with low weight. Substances contained in tea and coffee (and tannin) can dilate blood vessels, which will lead to increased blood pressure. More recently, it has been established that there is a definite connection between caffeine consumption and certain birth defects in kids. Drinking large amounts of coffee in the middle of pregnancy can even lead to miscarriage as it narrows the blood vessels, that leads to oxygen starvation fetus

During pregnancy, the body must receive enough iron to prevent anemia in the mother and fetus, as well as stock up on iron for a while breastfeeding(this is the only and very important source of iron for a newborn). To do this, often include buckwheat and nuts in your diet.

Nutrition in the second trimester of pregnancy

At this time, the pregnant woman's diet should contain a moderate amount of carbohydrates, since excess consumption can lead to excessive weight gain. Avoid excessive consumption of foods that contain a lot of cholesterol and interfere with liver function. If expectant mother cannot refuse scrambled eggs and salads with chopped eggs, it is better to use only white.

Below are some foods that are high in cholesterol:
egg yolk;
beef kidneys, liver and brains;
sausages;
sausages;
red and black caviar;
butter;
sour cream;
cheese;
salo;
rich pastries and cakes.

Limit your fat intake. From the 2nd trimester of pregnancy, it is advisable to exclude pickles from the diet and add salt to food in moderation. Very important: from the 2nd trimester, limit potential allergens (citrus fruits, strawberries, exotic fruits, etc.) in the menu so that the child is not born with allergies.

In order for calcium to enter the body, the menu must contain dairy products every day: milk, kefir, low-fat cottage cheese, cheese. Otherwise, calcium will be washed out of the pregnant woman’s bones and teeth, and the child will develop a tendency to fractures. Be sure to start taking calcium supplements (a child, unlike an adult, also absorbs inorganic calcium). And don’t eat chalk; in addition to calcium, it contains a lot of substances that are harmful to you and the baby, and in most cases it leads to the deposition of calcifications in the umbilical cord and difficulty feeding the fetus.

Once a week, do an apple (1 kg of green apples per day) or kefir (1 kg of cottage cheese or kefir) fasting day. Start getting used to drinking less fluid, you will need it in the 3rd trimester.

And, I repeat, no alcohol!

Nutrition in the third trimester of pregnancy

Dietary recommendations in the 3rd trimester of pregnancy are the strictest. Firstly, to avoid late toxicosis pregnant women and, as a result, edema, the amount of liquid should be limited to 1 liter (including soups and fruits). The amount of fluid entering and leaving the body should be measured daily; the difference should be no more than 200 ml. By limiting table salt, you can free tissues from excess fluid and thereby enhance their metabolism and function. In the last 2 months of pregnancy, the amount of table salt should not exceed 5 g per day. If there is fluid retention or swelling, contact your doctor immediately!

It is not recommended to eat meat and fish broths, especially concentrated ones, as well as meat gravies, as they disrupt the functioning of the liver, which is already working under load. It is better to prepare soups vegetarian, sauces - dairy, eat meat and fish boiled, or baked. Limit the consumption of mushroom broths.

Of the animal fats, it is best to use only butter, and exclude all others (beef, pork, lamb fat or lard) from the diet altogether. You should cook in vegetable oil, it contains more vitamins and sufficient quantity nutrients.

We continue to take folic acid, iodine, and vitamin E supplements.

We continue to organize kefir and apple fasting days 1-2 times a week. In the last month of pregnancy, you should limit the consumption of easily digestible carbohydrates: sugar, honey, jam, etc., completely avoid flour products and fatty foods - this will prepare the fetus for childbirth and reduce the fat mass of the fetus for easier passage through the birth canal.

In this case, the opening of the birth canal occurs much faster, the abdominal press works more intensely, and therefore the birth act is accelerated and, to a certain extent, pain is relieved.

Acceptable weight gain during pregnancy.

This is a question that worries everyone. Throughout pregnancy, over 40 weeks, the total weight gain should be on average in the range from 9.5 to 12.5 kg. Moreover, in the first 20 weeks of pregnancy, body weight gain should be about 2.5 kg per 500 g. per month. And in the second half of pregnancy, over the next 20 weeks, body weight gain can be 10 kg at the rate of 500 g per week. The maximum weight gain during the entire pregnancy should not exceed 10-12 kg. This includes: baby weight – 3 kg, uterus weight – 1 kg, placenta – 0.5 kg, amniotic fluid– 0.5 kg, increased blood volume – 1 kg, subcutaneous fat – 1 kg. That is, during the entire pregnancy the woman herself can gain up to 6 kg.

For a more accurate estimate permissible increase body weight during pregnancy, you can use the following data.

First you need to calculate your body mass index (BMI) using the following formula: initial weight (kg) divided by the square of height (m). According to the result obtained, if the BMI is less than 19.8, then body weight is considered reduced. If your BMI is between 19.8 and 26, your body weight is normal. If your BMI is greater than 26, you are overweight. Next, using the table, you can determine the required weight gain for a certain period of pregnancy.

Weeks of pregnancy 2 4 6 8 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 BMI less than 19.8 0.5 0.9 1.4 1.6 1.8 2.0 2.7 3, 2 4.5 5.4 6.8 7.7 8.6 9.8 10.2 11.3 12.5 13.6 14.5 15.2 BMI 19.8 – 26 0.5 0.7 1 .0 1.2 1.3 1.5 1.9 2.3 3.6 4.8 5.7 6.4 7.7 8.2 9.1 10.0 10.9 11.8 12.7 13.6 BMI more than 26 0.5 0.5 0.6 0.7 0.8 0.9 1.0 1.4 2.3 2.9 3.4 3.9 5.0 5.4 5, 9 6.4 7.3 7.9 8.6 9.1

During the normal course of pregnancy, an increase in the pregnant woman’s body weight, first of all, occurs due to the development of the fetus, an increase in the size of the uterus and the amount of amniotic fluid, mammary glands, an increase in the volume of fluid and blood in the body, and lastly, due to the accumulation of fat (1.5 -1.7 kg).

If you suddenly notice that you are experiencing excessive weight gain or the rate of weight gain is excessive, then pay attention to whether by chance such products have appeared in your diet that it is very advisable to exclude from the diet during pregnancy, namely: jam, jam, marmalade, chocolate, chocolate biscuits, muffins, cakes, pies, cream, ice cream, sugared fruit, as well as chips, crisps, sausages, fatty meats, mayonnaise.

Both with excessive weight gain (more than 15 kg) and insufficient weight gain (less than 4 kg), an in-depth examination is necessary.

Reception alcoholic drinks, including beer, is completely unacceptable even in small quantities.

Possible related problems and ways to solve them.

Difficulty with stool. To prevent constipation, it is advisable to eat foods rich in fiber, namely: wholemeal bread, bran flakes, oatmeal, legumes, lentil soup, at night - yogurt or one-day kefir, on an empty stomach in the morning - raw vegetables and fruits, prunes, apples.

Nausea. This unpleasant phenomenon often occurs in the first three months of pregnancy and mainly in the morning. To prevent nausea, when you wake up in the morning and before you get out of bed, try eating a small piece of dry bread or toast, or a piece of apple. If you feel nauseous throughout the day, take short breaks between meals and small quantity food, but so that the total amount of food consumed per day does not decrease. Otherwise, long intervals between meals can provoke vomiting. In some cases, nausea can be avoided by eating cold food, which has no less nutritional qualities than hot dishes. Sometimes different cooking smells can also make you feel nauseous, which makes you want to avoid fried foods or dishes with different spices.

Heartburn. In the third trimester of pregnancy (the last few weeks) some women suffer from this unpleasant phenomenon. To prevent heartburn and get rid of it you should:
– you should avoid large meals, try to eat often and in small portions;
– do not eat fried, fatty, smoked foods and foods;
– avoid strong tea and coffee,
– eat food slowly, slowly;
– do not bend over or lie down immediately after eating.
If these techniques do not relieve you of the listed unpleasant phenomena, consult a doctor.

In order to prevent food poisoning caused by dangerous pathogens of intestinal infections, such as salmonella or listeria, during pregnancy it is advisable not to eat:

soft unpasteurized cheeses such as Brie, Camembert, Stiliton, etc.

any pates;

raw or soft-boiled eggs;

dishes homemade, which include raw eggs: mousses, homemade ice cream, cheesecakes, etc.

insufficiently thermally processed meat (meat with blood).

Hello, dear expectant mothers! Well, you've waited - the test showed positive result. Let's try to guess: one of your first thoughts is “now I have to, no, now I’ll eat right.”

Did you guess it? And of course, searches began on the Internet about what pregnant women can eat and what pregnant women can’t eat.

Actually, dear ladies, you should always try, not only during pregnancy. But we are not going to teach you wisdom, we are simply bringing this material to your attention, so to speak, for reference.

Business lady, you still have to more attention pay attention to your diet. Put aside your ever-important affairs a little, because now you have a baby.

Yes, he is still completely invisible, but, nevertheless, he already needs good nutrition and we cannot close our eyes to this.

And you, lovers of good food, restrain your appetite a little. Pregnancy does not yet give you the right to overeat, because then you will cry “crocodile” tears from, and other troubles that arise due to excessive weight during pregnancy.

Herring with condensed milk - you can eat this during pregnancy, and... it's delicious!

A pregnant woman's tastes change. Remember, as they show in many films: a girl is drawn to pickles, she devours pickles one after another, and the surrounding friends and relatives immediately diagnose her as pregnant.

But pregnant women are not always drawn only to salty foods; there are also completely original combinations: herring with condensed milk, borscht with jam, tea with cucumbers.

Maybe before pregnancy you would have wrinkled your nose at this, but now, most likely, you’ll say, “What’s wrong with that?”

In many books about pregnancy, in the section on nutrition for the expectant mother, they write that pregnant women need to eat only healthy lean foods and dairy products.

Longing, isn't it? Well, how can you replace your favorite foods before pregnancy with porridge and milk with kefir?

And do you need to be so strict with yourself, because a small piece of cake certainly won’t make you feel bad? The main thing that small piece, did not turn into a cake and a half eaten.

What to eat during pregnancy necessary every day, so this meat products, fish, eggs. Since these products are sources of proteins, and proteins, if you don’t already know, are the main building material for the body of your unborn child.

For proper operation internal organs, the body needs carbohydrates for energy. You can get them if you eat rice, pasta, potatoes, bread, and dried fruits. In order for embryonic cells, the nervous system and the brain to develop normally, they need fats.

Dress your salads sunflower oil, eat a little butter every day, you can try fatty fish (mackerel, sardines, mackerel). Sausages and baked goods also contain hidden fats, but you shouldn’t get carried away with them.

For the development of teeth, skeletal system baby needs calcium. This vitamin is found in cottage cheese, milk, and cheese. If you don't like these products in pure form, you can make casseroles, milkshakes and other dishes.

And of course, you definitely need to eat more vegetables, fruits, lettuce, spinach, parsley. Greens contain a vitamin necessary for the formation of embryonic cells in the early stages of your pregnancy.

Stop, stop! But this is something you can’t eat during pregnancy!

And yet, there are foods that doctors do not recommend consuming during pregnancy. Let's list what pregnant women should not eat:

• fish and meat that have not undergone sufficient heat treatment;
• eggs, homemade milk, if you are not sure of their quality. Since there is a high risk of becoming infected with bacteria that may be contained in them;
• large quantities of confectionery, as they lead to rapid weight gain;
• margarine, it leads to clogging of the arteries not only in the expectant mother, but also in the baby;
• limit salt intake, because it contributes to the occurrence of edema and slows down metabolism;
• canned food, stewed meat, since they contain a large number of preservatives that slow down protein synthesis;
• smoked products, marinades, seasonings, ketchups, sauces. All these products contain a lot of salt, preservatives and dyes, as you understand, not entirely healthy food for a pregnant woman;
• coffee and strong tea have a stimulating effect on the nervous system not only of the expectant mother, but also of the child;
• carbonated drinks are also prohibited.

As you can see, all prohibited foods are indeed unhealthy and even harmful to the body of any person. Giving up them should not be difficult for you, because there are much more foods that pregnant women can eat.

This list is only approximate, and can be supplemented with other products, for example, those that cause pain in the expectant mother.

It is important to understand that during pregnancy you need to eat a variety of foods and enjoy it.

Eat for health, in moderation, and then your baby will receive a sufficient amount of vitamins, and you yourself will feel good. Take care of yourself and your future baby.

Pregnancy without problems (useful tips)

How to survive 9 difficult months of waiting for a child and what should be done to make childbirth easier? In this article we tried to cover the entire range of problems that may arise during pregnancy and provide answers to them.

What to do if you catch a cold during pregnancy?

Drink ascorbic acid.
- More liquid. An ideal herbal tea. Brew 1 teaspoon of chamomile, mint and rosehip in a thermos in 1 liter of water. A fruit drink made from viburnum or cranberries is also suitable (squeeze the juice from the cranberries and dilute with water). Can be diluted in a glass warm water 1 tablespoon honey and add lemon juice- no less healthy drink.
If you don't want to eat, then you don't need to.
- It is better to consult a doctor before taking any medications!

If your temperature rises:

Wrap yourself in a diaper moistened with alcohol (vodka) diluted with warm water.
Dilute 1 teaspoon of alcohol in 1 liter of water and lubricate the elbow, popliteal vessels, groin, and neck.
Tea (linden, rosehip, sage, yarrow, hibiscus)
1+2 ≥ after 40 minutes take a shower ≥ dry yourself ≥ dry clothes.
You can also relieve a fever in a child.

Runny nose

Rinsing with salt and soda (dilute 1 teaspoon of salt and soda in water). We inhale into one nostril and it flows out of the other.

Sore throat?

Rinse with chamomile or soda (1 teaspoon of soda per glass of boiled warm water) or with furatsilin.

What is better not to do during pregnancy

Don't lift anything heavy.
- Do not smoke, do not drink alcohol. But 50 gr. Red wine occasionally won't do any harm.
- Don't drink coffee.
- Do not sit at the computer in front of the monitor for more than 4 hours a day.
- Try to be less nervous. You can sometimes drink valerian (in tablets, not in alcohol tincture).
- Try to do without pills.

What is the best thing to eat during pregnancy?

I didn't follow any special diet. Eating “for two” is absolutely not worth it. You need to eat the same amount as before, maybe a little more. It is advisable to exclude all canned food from your diet and eat natural products. It is better to eat a piece of boiled beef than a sausage. Fruits (green apples are healthy - a source of iron), vegetables, meat - a source of protein (not fatty), fish (contains a lot of phosphorus), dairy products (calcium), juices. It is better not to overuse spices. It is better to exclude smoked meats, sausages, pickles, pickled cucumbers and all that from your diet. In the first half of pregnancy you need to drink a lot, but in the second half it is better to limit yourself to liquids, especially if your weight increases significantly and swelling appears.

Just useful:

Vitamin cocktail: 100 gr. dried fruits, 50 gr. nuts, 50 gr. honey, grind 1 lemon in a meat grinder or blender (one teaspoon in the morning).
- Vitamin salad: carrots, beets, cabbage, butter.

Vitamins

You definitely need to drink. Preferably special ones for pregnant women. Not bad vitamins Elevit, Vitrum, Pregnavit. Be sure to check if your vitamins contain iodine and folic acid. Elevit and Pregnavit, for example, should be taken in combination with Iodomarin.

Nausea

In the morning, without getting out of bed, drink half a glass of warm milk with cookies, or simply (you can prepare a thermos with hot milk in the evening) and lie down for 10-15 minutes.
- The aroma of a lemon wedge or mint leaves can save you from an attack of nausea. (I put a saucer with a cut lemon on my desk, this saved me from the smells of borscht and sausages heated in the microwave coming from the kitchen. They also gave me a small sandalwood elephant, which also helped me out more than once.
And I cooked dinner for my husband with a towel wrapped around his face.
- Sour candies or with menthol (the main thing is not to overdo it with candies.

So that there are no breaks

Drink fish oil capsules.
- Lubricate the perineum with cream.
- Perform special exercises every day to strengthen the muscles of the perineum: retract the anus (you should feel how the vaginal muscles contract) and keep the muscles tense for several seconds, then relax, repeat 30 times (several times a day).

Is the uterus in good shape, is there a threat of miscarriage?

You need to drink vitamin E, noshpa, valerian and, again, try not to get nervous.

Edema

Exercise: rise on the floor with your fingers and lower yourself.
- Limit yourself to liquids in recent months.

Convulsions

To avoid stretch marks

Every time after a shower, lubricate the chest, stomach and thighs with a rich baby cream (zinc-free) or special cream from stretch marks.
- Light massage of the skin of the abdomen and thighs.

Preparing the breast for feeding

Lubricate your breasts thick cream after shower.
- Rub the nipples with a dry towel so that they harden a little, and there will be no cracks later when you start feeding the baby.

Phlebeurysm

You can purchase special tights that prevent the appearance of varicose veins veins with increasing load on the legs in the last months of pregnancy.
- Drench your legs up to the knees cold water after shower.
- There are special “stockings for childbirth”. Many women develop swollen veins in their legs after childbirth.

"Runny nose in pregnant women"

A drink with lemon juice and honey will help make your breathing a little easier.
- You can do rinsing with salt (see above, runny nose with a cold).

Reduced hemoglobin

Freshly squeezed beet juice
- Pomegranate juice
- Honey (1 tablespoon before meals)
- Grind buckwheat and add to food
- Greenery
- Flower pollen, aperactose (usually sold in the same place where honey is sold)
- A little dry red wine diluted with water

Constipation

Prunes
- Dried apricots
- 1 tbsp. spoon of vegetable oil before meals
- Raw water on an empty stomach
- Bran
- Sea kale
- Baked potato
- Whole wheat grains

Bandage

At the courses that my husband and I attended, we were advised not to wear a bandage only if our back hurt badly or in the last months of pregnancy for a long walk. You shouldn't wear a bandage at home at all.

Lingerie

The bra should support the breasts well so that they do not lose their shape. It (the bra) should have wide straps, no wires and be made from... natural fabric, for example, cotton.
- Panties should also be made of natural fabric and either low or special for pregnant women so as not to tighten the belly.

Walks

Sport

Walking (outdoor walks)
- Ideal option - swimming pool
- Simple exercises:
Stand with your back to the wall. Press your back firmly against the wall and relax. Repeat 15-20 times.
Special exercises to strengthen the muscles of the perineum:
Hold an inflatable ball between your legs and pull in your anus. Walk 10 steps forward and the same number back. Then stand on your toes and walk 10 steps forward and backward with the ball. Lie on your back and alternately raise and lower your legs (not very high).
- Exercises in the pool are very useful: 1) somersaults in the water back and forth (this exercise should be performed where it is deep enough), 2) dive, reach the bottom, repeat several times, 3) swim to one side of the pool on one side, to another on the other, 4) swimming on your back and “like a dolphin”, 5) turn your back to the side, holding on with your hands, perform a bicycle exercise, 6) also swing your legs in the water at the side, 7) straighten your legs and imagine that you you walk, or rather march (this exercise should be performed where it is deep enough).

Pregnancy is one of the best periods in a woman's life. This is the expectation of a miracle, this thrill of a baby emerging under your heart and a calming warmth throughout your body. That is why it is so important during this period not to disturb your inner comfort and the comfort of the child. And that is why it is necessary to balance and.

The main rule is to get all the necessary substances, vitamins and microelements, although this is not a reason to double the portion.

During pregnancy, eat whenever you feel like it. It is better to eat often - up to 5-6 times - but little by little. Don't overeat, chew your food thoroughly, don't rush, and don't overeat at night. Say yes to boiled, baked, steamed. But refuse fried, smoked and canned food.

First of all, both the expectant mother and her baby need protein, because it is construction material cells, helps the baby grow. Daily norm- 75-100 grams of protein per day. If we translate all this into “food equivalent”, then this is about three glasses of milk, half a kilo, two eggs and one hundred grams of fish. To get enough protein, cook yourself lean meat, poultry (it’s better to take domestic than imported), treat yourself to fish - shrimp, lobsters, crabs; Boil eggs or make yourself an omelet. Consume vegetables, fruits and berries, but preferably from your lane. Click on nuts - pine nuts, hazelnuts - and seeds. Don't avoid legumes.

To help your body with energy, consume carbohydrates. But be careful with them - too much of them can be harmful. There are carbohydrates that instantly relieve hunger, but they don’t last long. These are chocolates, sweets, sugar. In the body, such carbohydrates are stored as fat deposits. Of course, don’t give up sweets completely, but it’s better to eat very little of them, replace them with porridge, pasta, vegetables and potatoes - especially boiled in their jackets. These carbohydrates are called unrefined. They eliminate, do not lift weight and hold. It is better to cook porridge from unrefined cereals, whole grains and sprouted wheat. And the bread is coarsely ground or with bran.

To support normal blood expectant mother and baby, eat carbohydrates. It contains liver, sardines, and spinach. This is especially good in combination with vitamin C. It is found in citrus fruits - by the way, the highest content is in grapefruits, and they are hypoallergenic - in sorrel, spinach, and sweet peppers. Vitamin C heals wounds, and is useful for the baby because it promotes its growth and makes the skeleton and teeth strong.

By the way, contrary to popular belief, the menu should contain fats, but unsaturated ones. Add creamy, bright yellow and solid oil to porridge, fry with refined oil, and season salads with unrefined oil.

Be sure to consume A, E and B. Calcium strengthens bones - if the baby has enough of it, then it does not harm the mother’s teeth and bones, and does not take it away from them. Calcium is found in milk, fish, cottage cheese, cheese, almonds and peanuts. Folic acid found in yellow vegetables, fruits and greens. It helps the skin, eyes and bones, and has a positive effect on the baby’s brain development. B vitamins are found in porridges - very good if you eat buckwheat and brown rice - in black bread and cabbage. By the way, the latter is very useful if you feel that you are typing overweight. It prevents the deposition of fats in the body - consume it boiled, stewed, or in salads. Pineapple also does not allow fats to “linger.”

During pregnancy, focus not only on nutrition, but also on fluid intake. Drink at least two liters a day. Soup, teas and also count.

Eliminate harmful foods from your diet. Swordfish, shark, cabezon, king mackerel, and canned white tuna can be hazardous to the health of a pregnant woman. In them high level metal harmful to nervous system and the baby's brain. Safe dose- 150 grams per week of white tuna or 300 grams of salmon, shrimp. Be wary of fish caught in rivers and lakes. Never eat raw or undercooked meat, even if it is homemade. And, of course, refuse fast food: hot dogs, dubious-looking ham are not the best better food for a pregnant woman. Do not eat unpasteurized dairy products, juices, or chilled smoked foods. Tobacco is also strictly contraindicated, and even just breathing in its vapor is harmful. Do not drink tap water: it can only be consumed purified and filtered. Doctors have not fully studied the effect of herbal supplements and teas on the body of a pregnant woman.

In the first half of pregnancy, the expectant mother’s diet is virtually no different from what she ate before pregnancy. But still, it should be varied and include all the necessary (we listed them above) substances. Allow yourself some salty food if you really want it, but do not overuse it so that the salts are not deposited. The daily diet for the first half of pregnancy is 2400 - 2700 kcal.

In the second, the fetus grows quickly, the load on all organs and systems of the mother increases, so eat more. But exclude salty, spicy, smoked and processed foods. The daily diet for the second half of pregnancy is 2800 - 3000 kcal.

Remember: a properly composed diet will help the baby to be born strong and healthy, and the mother to bear an heir without harm to health or appearance, with feeling good throughout pregnancy. Poor nutrition in the early stages of pregnancy can affect the survival of the embryo, and in later stages it can affect the development of the baby.

Especially for- Maria Dulina

Happiness, anxious waiting, anticipation and even fear - all these feelings inevitably accompany pregnant women. And it is very important during this period not to give in to emotions, but to remember the responsibility that is also an integral part of it. It is at this time that adherence to the basics is most important healthy image life. Almost all of them apply to pregnancy, although some require slight modifications.

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

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

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

In the second trimester During pregnancy, nutrition should focus on increased protein consumption, since this is when the active growth of the child and its internal organs begins. For all this, building material is needed, that is, protein.

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

When planning a pregnancy, proper nutrition is also very important. The healthier, more resilient, and stronger a woman’s body is at the moment of conception, the greater the chances of successful consolidation. ovum in the uterus. Yes, and a certain set of vitamins in the body contributes to proper development embryo.

As you can see, the difference in recommendations for proper nutrition for pregnant women by month, and sometimes even by week, is quite justified. However, there are, naturally, general rules proper nutrition during pregnancy, these will be discussed further.

General principles of proper nutrition during pregnancy

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

Proper nutrition during pregnancy, like, in fact, any proper nutrition, involves avoiding fried foods, pickled foods and smoked foods. Food that is steamed, boiled, stewed or baked will be much healthier. Food products for pregnant women should be as fresh as possible and should not contain preservatives, excess salt, etc.

It's obvious that canned food, various sausages and other shelf-stable products, if they do not refuse prohibitions, then require strict control over their consumption.

Of course, it is recommended to give up fast food. However, it is worth noting that if you have a choice between staying hungry or eating something that is not very healthy, it is better to choose the latter. A pregnant woman should not starve. Another thing is that if you are faced with such a choice suspiciously often, then you should think about carrying fruit or sandwiches with you.

The balance between such essential nutritional components as proteins, fats, carbohydrates, as well as vitamins and minerals is of great importance. Certainly, balanced diet for pregnant women different dates assumes a different balance of these components, the fact itself remains unchanged.

Meals by week

1-3 weeks of pregnancy

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

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

Equally beneficial is eating yellow fruits and vegetables. But it’s better to avoid fatty and sweet foods. This will avoid problems with obesity, as well as reduce the risk of early toxicosis.

Around day 10-14 of the cycle, fertilization occurs and the fertilized egg begins to move toward the uterus. From this time on, we can talk about pregnancy.

3 week

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

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

4 week

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

5 week

As a rule, toxicosis of pregnant women begins around this period. To alleviate this condition, you can slightly change your daily menu. Thus, meat and eggs, as well as other animal proteins, can be replaced with nuts, soy and other legumes. Instead of milk, you can eat yogurt and cheese. It wouldn’t hurt to include carrots, mangoes, and apricots in your diet.

week 6

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

week 7

At this time, problems with the intestines may arise. Therefore, you should avoid foods that cause gas, including cabbage. It would not be a bad idea to give up those products that strengthen. It is better to introduce prunes, fresh kefir and the like into your diet.

8 week

Ginger tea will help cope with toxicosis, and don't forget about nuts.

9-10 weeks

Give preference to whole grain cereals and wholemeal bread. Brown rice is better than white rice. In general, a pregnant woman’s body requires quite a lot of fiber at this stage.

11-12 weeks

The first trimester of pregnancy is ending, and nutrition at this time should be special. Exactly this difficult time, and it is very important to listen to yourself, to your body. If you want to eat a specific dish, it means that it is precisely the substances contained in it that your baby lacks. Of course, you shouldn’t go to extremes.

13-16 weeks

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

16-24 weeks

Nutrition during the 6th month of pregnancy should contribute to the development of the baby’s vision and hearing. That is, you need vitamin A and beta-carotene. It is better to eat cabbage, yellow peppers, and carrots at this time. Keep in mind that vitamin A is absorbed only with fats.

24-28 weeks

It is at this time that it becomes especially relevant fractional meals. The uterus is actively growing, taking up everything more space V abdominal cavity, and begins to put pressure on the stomach. Accordingly, the stomach becomes smaller and it is difficult for it to accommodate large amounts of food. Even when eating small portions, a pregnant woman may feel uneasy. It is better to avoid carbonated drinks and coffee, they also cause heartburn. In general, a pregnant woman’s diet in the third trimester should be as varied as possible, as the baby’s needs grow.

29-34 weeks

During the 8th month, bones are actively growing and teeth are being formed, therefore, it is very important to eat as many foods containing calcium as possible. Essential for brain development fatty acid, and they contribute to the absorption of calcium. Lack of iron at this stage can lead to the development of anemia in both mother and child. Fatty fish, nuts, red meat, dark green vegetables and seeds are the foods you should eat during this period of pregnancy.

35-40 week

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

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

A sample menu for the day might look like this:

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

Special nutrition for pregnant women

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

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

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

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