Nutrition during pregnancy: sample menu, recommended foods

2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21

Doubt, fear, all sorts of premonitions - all this and much more rushes through the head of every woman when she finds out about her pregnancy. At this time, you need to remind yourself of responsibility. After all, the development of the child now depends on it. And the whole process of bearing is a serious test that falls to the lot of almost every woman. And here nutrition during pregnancy plays a special role.

Now, with the birth of a new life, the question of caring for one's he alth is even more acute. The full development of the baby depends on what exactly the expectant mother eats.

Things to keep in mind

Every pregnant woman needs to remember that not all foods are good for the baby. Some of them are contraindicated because they have a negative impact on both the development of the fetus and badly affect the condition of his mother.

One more thing to considera feature of a balanced diet during pregnancy - the menu in the early stages differs from the diet at a later stage of bearing a child. Not everyone will understand where such diversity comes from? In reality, everything is not so complicated, and everyone can figure it out.

The fact is that important systems begin to form in an embryo that has settled on the uterus, although the size of the fetus is still very small. In this regard, it is necessary to supply it with beneficial minerals, vitamins and other essential nutrients. That is, follow a thoughtful diet during pregnancy.

The importance of proteins in the body

Proper nutrition allows you to supply the child with all the necessary nutrients, among which protein is of particular honor. It is proteins or proteins that are the main building material for any cell in the human body. These elements, in turn, are made up of different amino acids. But the body is not able to produce absolutely everything that we need, so we must replenish them through food intake.

The amino acids themselves act as building blocks that are connected to each other in a variety of ways. This creates whole chains of different lengths. And as a result, this or that tissue is formed: skin, hair, bones, and so on. Some types of proteins are responsible for transporting substances from one part of the body to another. A striking example of this is hemoglobin, which is responsible for the transfer of oxygen. Therefore, it is so important that protein is present in the diet of a woman during pregnancy.

Proteins takeparticipation in blood clotting, the formation of hormones, protection against infection (wound healing, antibody production). Therefore, the proportion of protein in the daily menu should be at least 10-15%, which is 280-420 kcal or 70-100 grams. Pregnant women need a little more: 85-130 grams per day.

Here's where the most protein is:

• dairy products;
• meat;
• fish;
• legumes;
• nuts;
• eggs;
• potato;
• cereals.

50-70% of your daily protein intake should come from animal proteins, which our body absorbs best. The rest can be replenished with vegetable protein.

Meals for the 1st trimester (weeks 1 to 12)

The first trimester for a woman is promising and very responsible. She recently found out about her pregnancy and now she is occupied with the question of what to do now and how to act? It is better from this moment to think about compiling a competent menu. But at such an early stage, you do not need to drastically change your eating habits so as not to expose your body to stress that now does not belong.

As noted above, it is at such an early stage of pregnancy that the laying of the entire future body of the child takes place. Therefore, in the diet during pregnancy in the 1st trimester, there should be as many vegetables, herbs and fruits as possible. But you won’t be full of them alone, so you should also eat other he althy foods:

• sea fish;
• low-fat cottage cheese;
• coarse breadground or whole grain;
• buckwheat;
• nuts;
• cereals.

Among the vitamins during this period, folic acid is especially important, which is simply very abundant in peanuts, chicken liver, beef, and pork. And in order not to heavily burden the kidneys, fatty foods should be excluded from the diet, as well as s alty, spicy, sour and fried foods.

Due to the use of coffee, the development of the fetus is slowed down, but everything else it can contribute to premature birth. The threat of miscarriage is also not excluded. Therefore, it should also be included in the list of prohibited foods during childbearing.

For those mothers who monitor their nutrition during pregnancy in the 1st trimester and count calories, it is important to know the energy value of meals. The total number of calories per day should not exceed 2400-2700 kcal.

Meals for the 2nd trimester (weeks 13-27)

At this time, tighter control of the diet is needed to avoid digestive problems. Here the number of calories can be increased to 3000 kcal per day. But no more! Only it is recommended to do this at the expense of vegetable fats, and not with the help of sweets. Knowledgeable people recommend drinking two tablespoons of oil per day. But it is better to refuse the use of sour cream and cream for now.

Natural vitamins should not be forgotten either. This is:

• carrot;
• legumes;
• fruit;
• eggs;
• meat;
• cottage cheese;
• low-fat cheese;
• milk.

Thisnutrition during pregnancy will provide the child with the necessary proteins, fats, carbohydrates and other useful substances for its full development. It also has a positive effect on the woman herself. However, protein, due to its peculiarity (this was mentioned closer to the beginning of the article), is in a special honor. Only carbohydrates should be consumed carefully, otherwise extra pounds will be added, which are very difficult to get rid of.

Calculating weekly nutrition during pregnancy, you need to say a firm "no" to these products:

• sausages;
• fat;
• fish caviar;
• various pastries;
• eggs (more precisely yolks);
• butter (vegetable is an exception);
• sour cream;
• cheeses.

They contain a large amount of cholesterol, because of which the load on the liver increases significantly, which is highly undesirable during pregnancy. Pickles, citrus fruits, chocolate should also be excluded from the menu, which will avoid allergies. But low-fat dairy products are even useful because they contain a lot of calcium, which is necessary for mother and child. In addition, women are advised to have a fasting day once a week. That is, drink more kefir and eat green apples.

3rd trimester pregnancy nutrition (weeks 28 to 40)

This period is the most difficult for mom, nutritional requirements are even more stringent. This is due to the fact that the female body is experiencing a tremendous load, preparing for the upcoming birth. And her bigpart is in the liver and kidneys. As for the menu, it needs to be radically changed:

• The number of calories should be as low as possible.
• Eat at least 5-7 times a day.
• Limit fluid intake to 1 liter a day.
• Food should be unders alted.
• The amount of table s alt should not exceed 4-5 grams per day.
• Meals should be prepared with vegetable oil only.

Besides this, meat, mushroom, and chicken broths and gravies should be completely avoided. The same goes for animal fats. The basis of nutrition during pregnancy for weeks should be vegetarian food, dairy products, lean meats and fish only in boiled form.

Grapefruit and pomegranate are good substitutes for sugar and grapes. Here you should already closely monitor your weight, since the course of the birth itself will depend on this.

Features of nutrition for constipation

If a woman suffers from constipation, this clearly indicates a disrupted digestive tract. Some of the products are not digested as expected. According to experts, this happens with low fiber intake. In this connection, you should look at products such as:

• pumpkin;
• beets;
• cucumbers;
• zucchini;
• tomatoes;
• rye bread.

But most fiber is found in bran. They have a beneficial effecton intestinal motility, contributing to the unimpeded removal of feces and the normalization of stools. They can be consumed both in pure form and added to food.

In addition to the vegetable diet during pregnancy, constipation should eat more fruit. For most women in position, kiwi helps to cope with constipation. You just need to be careful, as this fruit can be allergic.

Dried fruits - prunes, figs, dried apricots - are highly effective in combating constipation. From them you can prepare an infusion or compote. As knowledgeable people recommend, it is better to soak prunes in water at night, and when you wake up in the morning, eat berries before breakfast. Beets also contain a large amount of fiber, but besides it, this vegetable contains organic acids, which together also have a beneficial effect on metabolism and intestinal motility.

Now it's worth mentioning what you can't eat during this period. For the most part, this applies to white bread, chocolate, semolina, strong tea and other products that cause intestinal discomfort.

Nutrition for swelling during pregnancy

However, constipation is far from the only problem that awaits almost every woman in an "interesting position", and only 20% of pregnant women manage to avoid it. It's about swelling. This word is called the excess fluid content in the tissues, and during the period of bearing a child, a woman has twice as much of it. This is amniotic fluid, it is also present in the placenta. And in hercomposition, there is a change in the water-s alt balance, the cause of which is the accumulation of sodium in the blood vessels.

As a result of this, the excretion of fluid is delayed. In addition, the ever-increasing uterus presses on the internal organs and blood vessels, which slows down blood circulation, which also causes fluid retention.

Edema can cause serious complications, so to avoid trouble, you should limit the amount of s alt. And it is better to refuse it altogether, at least for the period of pregnancy. Homemade preserves should also be excluded from nutrition during pregnancy. The same goes for fried and smoked foods.

Meat with vegetables must be steamed, boiled or baked. Meals should be rich in protein. The diet should include low-fat broths, cereals, fruits and vegetables, and they must be consumed regularly. Fasting days will serve as a good prevention, but you should not get carried away with this - once a week is enough. In addition, it is necessary to coordinate this with the doctor.

As studies show, the amount of fluid in no way affects the formation of edema. It is advisable to drink it up to 1 liter per day, but not less. No need to heed the advice of "special experts" who claim otherwise.

Weight gain

Pregnant women sometimes find it hard to resist and then they start sweeping everything off the table. It seems like you need to eat for two, and almost all caring relatives agree with this opinion. However, this foodduring pregnancy and overweight will lead to obesity, which is undesirable.

For any person, excess body weight has a negative impact on his he alth, especially for pregnant women. Significantly increases the load on the spine and internal organs. As a result, by the end of the term, the expectant mother may develop a whole bunch of various diseases: hypertension, diabetes, preeclampsia, and so on.

Of course, a pregnant woman gains extra pounds anyway. But if everything is within the normal range, then nothing serious threatens. For the entire duration of pregnancy, weight gain should vary from 6 to 15 kg, depending on the initial body weight. Actually, where do these extra pounds come from:

• amniotic fluid - 0.5-0.6 kg;
• womb - 1 kg;
• fruit - 2.5-4 kg;
• breast enlargement - 0.5 kg;
• increase in circulating blood - up to 1.5 kg;
• placenta - 0.4-0.6 kg.

Weight is approximate, besides, mom is gaining another 3-4 kg of fat. Until the 20th week of pregnancy, the increase should be no more than 40%, while the remaining 60% fall on the second half of the entire period.

But in case of excess - more than 15 kg, this is a serious cause for concern.

Prevention of excess weight

Simple rules that will allow you to form proper nutrition during pregnancy so as not to gain excess weight:

• The most important thing on the menu is not the quantityproducts used, and their quality and variety.
• A sharp change in diet is contraindicated, your body needs to be introduced to proper nutrition gradually.
• Faithful advisers are not friends, but their own inner voice and doctors' recommendations.
• Eat as much as possible those foods that normalize bowel function - oatmeal, pearl barley, carrots, apples.
• Eat only at home, but it’s better to forget about going to cafes, restaurants and canteens for now. Otherwise, it threatens to overeat and gain excess weight. In addition, not all products of such establishments are useful for a pregnant woman.
• Breakfast must be included in the diet, as this avoids severe hunger throughout the day.
• As for dinner, it should be light, and it is better to leave heavy dishes for lunch. In the evenings, it is worth eating dairy products and cereals, which will also help you avoid gaining extra pounds.

In addition to observing such a diet during pregnancy, it is worth taking for another important rule - you should eat 5-7 times a day. You can eat in the evening, but 2 hours before bedtime, no later. As for the heat treatment of products, frying with oil is the method that experts recommend avoiding due to its harmfulness. The calorie content of dishes increases by 2 times, which inevitably leads to obesity. Therefore, this processing method cannot be applied.

How then to prepare meals? Actually, there is a choice:

• Steam or boil in water.
• Extinguish by adding water,sauces, broths and quite a bit of oil.
• Bake - usually done in the oven. Just avoid adding fatty sauces and hard cheese, as they also increase calories.

In addition, sharp spices should be abandoned, instead, paprika, cinnamon and laurel should be used to improve the taste of prepared dishes. Sesame seeds and fresh herbs will also help.

Example of daily menu

Consider, for example, what a daily menu in nutrition during pregnancy can be, designed for 6 meals:

1. A toast made from brown bread, a little butter on top, one chicken egg and all washed down with one glass of kefir.
2. Green salad, a glass of fragrant tea.
3. You can cook chicken fillet and boil potatoes, and serve pear, kefir or drinking yogurt for dessert.
4. Eat a toast topped with butter or jam and drink a glass of juice.
5. Eating brown rice, boiled fish, vegetable salad and tea.
6. Drink a glass of yogurt or eat a medium-sized fruit.

Adhering to such a diet, you can be sure of a successful pregnancy. The body will not be overloaded, and many complications such as problems with the digestive tract and other ailments can be avoided.

If a woman has signs of anemia, then her diet should include as many foods rich in iron as possible, which is abundant in apricots, peas, pomegranates, buckwheat, mushrooms, oatmeal, dried apricots.

Also this elementyou need to help digest well in the body, which dairy products do well. But, in addition to proper nutrition during pregnancy, in this case it is desirable to carry out drug treatment, for which a consultation with the attending physician is necessary. He can also choose the optimal diet.