How does poor nutrition affect the fetus? Proper nutrition during pregnancy. Signs of poor nutrition

Previously, we didn’t think about what pregnant women can and cannot do,

our grandmothers adhered to one rule - you need to eat for two... For all 9 months, the woman and the child are one whole. It has long been proven that the health of her child and even his life expectancy depend on the nutrition and health of the mother, so you need to approach the selection of diet responsibly. However, modern doctors refute this version, arguing that a pregnant woman should eat not 2 times more, but 2 times better.

Nutrition for a pregnant woman is a very serious issue. It also concerns the amount of food. If you eat too much, rapid weight gain and a large fruit are guaranteed. If you eat little, the baby will be low-weight and will not have enough nutrients. Added to this is toxicosis, which prevents a woman from eating normally.

Eating carbohydrates in large quantities cannot be considered healthy. The weight is growing, but the child still does not have enough nutrients.

The main reason why pregnant women should not overeat is too rapid weight gain.

Fresh and stewed vegetables. Vegetables, as you know, are always useful for everyone. They can be eaten fresh or stewed. Especially during pregnancy, it is recommended to eat fresh carrots, cucumbers, spinach, broccoli, and pumpkin. They are beneficial for both mother and child, helping to avoid constipation and strengthen the immune system.

Whole grains. Cereals contain fiber and a huge amount of vitamins. A pregnant woman needs to eat oatmeal, buckwheat, and natural muesli every day.

Eggs. Eggs contain many vitamins and protein; they should be eaten boiled, no more than 2 pieces per day. Be sure to cook hard-boiled to avoid contamination by pathogenic bacteria.

Dairy products. Natural yoghurts without dyes, fermented baked milk, kefir, yogurt improve the functioning of the gastrointestinal tract, normalize digestion and strengthen the immune system. But it is necessary to monitor the expiration date and composition of the product. An abundance of dyes and flavors will not be beneficial.

Meat and fish. Of course, meat contains valuable protein, so eating it is simply necessary. Dietary lean meats, such as beef, chicken, turkey, and rabbit, are considered the most beneficial. Sea fish is also healthy; it contains valuable phosphorus and fatty acids. You should avoid eating fatty, fried meat, barbecue, smoked and salted fish.

Beans. Beans, lentils, peas contain a large amount of vitamins. They help gain “useful” weight and help normalize intestinal function, which is also important during pregnancy. However, you need to remember that these products increase gas formation.

A balanced diet includes proteins, carbohydrates, fats, vitamins, and minerals. The more varied the diet, the more different nutrients enter the woman’s body.

What foods should you avoid?

Sometimes during pregnancy a woman wants something tasty, but she doubts whether it will be dangerous for the fetus. Doctors believe that everything is possible in small quantities, but it is necessary to monitor your diet.

If we talk about what pregnant women should not eat, then it is necessary to clarify that all cases are individual. Sometimes the reaction to a particular product is unpredictable.

It is not always necessary to completely exclude these foods from the diet, but you will have to significantly limit their consumption. Non-recommended foods include:

Hot spices. Spicy food provokes the development of gastritis, irritates the intestinal and stomach mucosa, and can also cause uterine tone. Acute is recommended for pregnant women only just before childbirth in order to stimulate contractions.

Cabbage. Cabbage is healthy and contains many vitamins, but during pregnancy it is better to reduce the amount of this healthy vegetable. The fact is that cabbage causes severe gas formation, which can lead to bloating and even uterine tone. This is accompanied by painful sensations.

Smoked meats. Smoked products increase the load on the stomach and pancreas and are poorly absorbed. Smoked fish loses most of its nutrients, so such products are not needed in the diet.

Coffee. Coffee during pregnancy increases blood pressure and also increases the risk of miscarriage. If a doctor allows a woman a cup of coffee, it is rarely a weak one.

Alcohol. There is not a single doctor who would not claim that alcohol is harmful to the baby and the expectant mother. The reasons why pregnant women should not drink alcohol are obvious. Alcoholic drinks increase the load on the liver and kidneys, which during pregnancy already work with double force, and also have a toxic effect on the fetus even in small quantities.

Sweets. There is no need to give up sweets at all, but it is necessary to reduce the consumption of chocolate, biscuits, creams, replacing them with candied fruits, marshmallows, dried fruits, and natural jam.

When purchasing products, a woman should pay attention to the expiration date and composition. If the composition contains a lot of E-additives, various flavor enhancers, it is advisable to refuse such food. It is important for the expectant mother to feel good, as her condition also affects the child. Poor nutrition will quickly make itself felt with poor health and impaired digestion.

Useful but dangerous products

There are a number of foods that are generally beneficial for the body, both during and without pregnancy, but may cause unexpected reactions. A woman does not always realize that they need to be treated with caution.

The first thing to remember is that there is always a risk of allergies. Even if a woman has never experienced an allergic reaction before pregnancy, the likelihood of it occurring during pregnancy increases several times. This is due to the fact that the immune system begins to work differently.

The list of similar products includes:

Seafood. Seafood rich in phosphorus and vitamins, however, can lead to infection with viruses and bacteria. Smoked fish, oysters, mussels, and sushi are especially dangerous. Any seafood must be carefully selected and prepared.

Honey. It would seem why pregnant women should not eat honey. It contains a huge amount of vitamins, and is indispensable for colds. The thing is that honey is a very strong allergen. It is difficult to predict which type of honey and what reaction will occur. If you really want honey, then you need to try just a little and see how your body reacts. A rash, nausea, and a burning sensation in the stomach indicate that you will have to forget about honey during pregnancy.

Sausage. Sausages themselves have not been considered healthy for a long time, but during pregnancy it is especially recommended to avoid eating smoked and uncooked smoked sausage. This is not only harmful to the pancreas and stomach, but also dangerous due to food poisoning. During pregnancy, poisoning is more severe and can harm the baby.

Dairy products. Milk is undoubtedly healthy; it contains a lot of calcium. But products containing unpasteurized milk are dangerous because they can lead to bacterial contamination. The list of such products includes mozzarella, unboiled milk, and natural cottage cheese.

Herb tea. Herbs soothe, strengthen the nervous system, and normalize blood pressure. But not all herbs are allowed during pregnancy. Some of them can cause allergies, others can cause miscarriage. Before drinking herbal tea, be sure to ensure its safety.

Doctors try to give patients reminders about what to eat and what to avoid. If a woman has a question, she can ask her doctor. If signs of poisoning or allergies appear, you must call an ambulance.

Signs of poor nutrition

A woman's body becomes especially sensitive during pregnancy. He himself reports that the pregnant woman is doing something wrong. For example, not all women know why pregnant women should not sleep on their backs. This is due to the fact that the load on the lower back increases greatly, and the blood vessels of the placenta are compressed in this position. This will be reported by both the aching back and the child himself, who at long periods of time begins to kick and wake up the mother so that she turns over.

If a woman does not eat properly while pregnant, she will have the following symptoms:

Insufficient weight gain or loss. If a woman gains little weight, it means most of nutrients are taken by the fetus. However, all reserves are exhaustible. Physical exhaustion during pregnancy is dangerous and can lead to miscarriage.

Poor condition of teeth, nails, hair. During pregnancy, hair may fall out and split, nails may peel, and teeth may decay. This condition indicates a lack of calcium and phosphorus in the body and is corrected through nutrition.

Constant heartburn. When the uterus begins to put pressure on the stomach, heartburn appears, and it is considered normal during pregnancy. But constant and severe heartburn indicates pathology. Perhaps there is too much sweet, salty, spicy, fried food in a woman’s diet.

Constipation or diarrhea. Stool also depends on hormones, but with the help of nutrition you can always correct the situation. A woman should monitor regular bowel movements, as it can put pressure on the uterus, causing tone.

Nausea and vomiting. The appearance of nausea can be caused by toxicosis, but even in this case, women noted that nausea occurs after eating certain foods.

Gaining weight too quickly. Gaining weight quickly is also not beneficial. He talks about the abundance of carbohydrates in the diet, as well as edema. In this case, the doctor will say that pregnant women should not eat it to avoid problems. For example, he will recommend reducing the consumption of salt, which retains fluid.

The deterioration of the mother's condition immediately affects the child. If you have problems with nutrition, you should consult a doctor and get advice. The doctor will advise you on how to change your diet, what to remove or add. Also, a woman can monitor her own well-being. If you feel sick after eating a product, then it needs to be eliminated.

Dangers of poor nutrition during pregnancy

Don't take your diet lightly during pregnancy. It affects not only the weight of the woman and child, but also the development of the fetus and the formation of internal organs.

If a pregnant woman does not monitor her diet and does not listen to the doctor’s recommendations, this can lead to a number of complications:

Preeclampsia. This dangerous condition occurs when later pregnancy and is accompanied by a sharp increase in blood pressure. The reasons for it are difficult to determine, but the provoking factors include poor nutrition, which affects the functioning of internal organs.

Anemia. If a woman lacks vitamins, minerals, and proteins, she begins to develop hemoglobin deficiency. Since this protein carries oxygen, the fetus begins to become oxygen starved, which negatively affects its development.

Weak labor. If a woman is exhausted, she does not have enough strength for a full birth. The birth itself can be protracted and efforts weak. This is also fraught with fetal hypoxia.

Miscarriage. Also, one of the dangerous and irreparable consequences of exhaustion and poor nutrition is miscarriage or premature birth. The body simply cannot bear a child, the placenta does not develop normally, which leads to termination of pregnancy.

Premature placental abruption. If the placenta separates from the uterus before birth, this leads to impaired nutrition and circulation of the fetus. The probability of the child's death in this case is 50%. There is also a high probability of bleeding and complications for the mother.

Delay intrauterine development. If a child does not have enough nutrients and vitamins, developmental delays will occur. This applies not only to physical parameters (weight, height, body size), but also to mental development.

Bleeding. Nutrition also affects blood clotting. During the postpartum period, this can lead to heavy bleeding.

To avoid all these unpleasant consequences, a woman needs to monitor her diet and promptly consult a doctor if alarming symptoms occur.

In our store you can always buy for yourself.

With the onset of pregnancy, especially if it is the first, every woman asks the question - what is possible now, and what is better to refuse? And this is quite logical, because from now on a completely new, and sometimes unpredictable life begins.

In matters of food consumption, as, indeed, in many other issues, there are two extremes. Previously, it was believed that a pregnant woman was obliged to eat for two. Now, on the contrary, this topic has become so widespread that, in fear of gaining extra pounds, women have begun to eat less than normal. Both approaches are fundamentally wrong.

From now on, you need to monitor not so much the quantity of food you eat, but its quality! Adequate nutrition is essential during pregnancy.

Poor nutrition during pregnancy

To begin with, let’s understand the concept itself - what is unhealthy nutrition. So, there are four points here:

Lack of food intake.
Excess food intake.
Poor quality of products used for cooking.
Incorrect ratio of food components necessary for normal pregnancy.

The consequences of poor nutrition can be truly severe:

Preeclampsia (late toxicosis). In its acute form, fluid begins to be retained in the body, the necessary protein is washed out along with the urine, and blood pressure rises.
Premature birth or even miscarriages can occur if the placenta does not receive the vitamins and minerals necessary for its normal development.
It is also possible for placental abruption before labor begins. The chance of the baby's survival is only 50/50.
Anemia or anemia can develop in an expectant mother due to a lack or improper absorption of iron, proteins and vitamins.
Developmental delay in the baby.
Insufficient or overweight child. In the first case, this may be complicated by the early birth of a premature baby and its low viability. In the second case, an excessively large fetus will complicate labor due to its size. If we are talking about natural childbirth, it is even possible to prescribe caesarean section or an emergency incision of the perineum so that it can come out safely.
Malnutrition can significantly weaken labor and prolong the process.
Bleeding after childbirth, poor blood clotting, prolonged healing of the perineum, slow contraction of the uterus.
Complications on the liver, lungs and kidneys.
Excessive activity and excitability of the baby.
Low immunity in a child, a tendency to various unwanted diseases.
Brain damage, encephalopathy.

Diet during pregnancy

So, we have dealt with the consequences of poor nutrition for mother and baby. Now let's think about how to eat right for both.

First of all, calorie counting is important. If a woman of average height (170 cm) weighs about 60 kg, then she needs approximately 2000 calories per day. Provided that she does not sit on the couch, but leads a moderately active lifestyle. Calories are essentially energy. Their need with the onset of pregnancy increases by about a quarter. For the woman in our example, this would be approximately 2,500 calories. It is better to make a more accurate calculation from a nutritionist. Everything that is eaten in excess of the norm will go to waste. excess weight mother and child.

Initially, you should know which components are important and in what quantities.

Proteins during pregnancy

Very important for the growth and timely development of the baby. This is the so-called “building material” for a child. 20-25% of the total food eaten per day should be proteins. And half of the proteins eaten should be animal proteins.

Convinced vegetarians should temporarily abandon their beliefs during pregnancy and even breastfeeding. There are not even close analogues of protein, which are found, for example, in meat! It is for this reason that pregnant women are allowed to consume meat even during Lent.

Protein-rich foods - any meat, fish, poultry, eggs, dairy products, cheeses, and so on.

Fats during pregnancy

20-30% of the total diet comes from fats, this is about 85 g. Up to 30 g should come from vegetable fats.

Fats contain special substances that have a beneficial effect on the functioning of the cardiovascular system. Adipose tissue plays the role of mechanical protection of the fetus from shocks and falls. It has thermal insulating properties, retaining heat in the uterine area. Therefore, fat consumption is essential for both the mother and her unborn baby, the main thing is to observe the measure!

TO vegetable fats include olive and corn oil, for example. For animals - butter, ghee. It is better to exclude all substitutes butter(margarine, lard...).

Carbohydrates during pregnancy

Carbohydrates are the so-called “fuel” for the body, the source of its energy. Their correct use has a direct connection with the normal development of the fetus in the womb. 40-45% of the diet or 350 g of carbohydrates should be present in a woman’s diet per day. In the second half of pregnancy, you can increase it to 400 g. You should pay attention to the quality of carbohydrates and give preference to long, regular carbohydrates.

Proper carbohydrates include porridge, wholemeal rye bread, fruits and vegetables. Incorrect or short carbohydrates are all kinds of sweets, flour products, cakes, and so on. They are undesirable in the diet of a pregnant woman, since they do not provide any benefit to them - they are just empty calories.

Vitamins during pregnancy

For the normal and timely development of the baby in the tummy, a number of vitamins are necessary. Even with proper nutrition, they may not be enough, and doctors often prescribe an additional multivitamin throughout pregnancy. You should start taking vitamins at the planning stage and finish as prescribed by your doctor - usually until the woman is breastfeeding.

Vitamin A is necessary for the normal development and functioning of the placenta, which takes on the function of protecting the baby from all kinds of infections. The daily dose of the vitamin should be about 2.5 mg. Contained in red, orange and yellow vegetables and fruits, for example, carrots, pumpkin, tomatoes, melon, rowan, sea buckthorn. Parsley, as well as cauliflower and Brussels sprouts contain sufficient amounts of vitamin A.

B vitamins are necessary for strengthening muscle fibers, as well as for the normal functioning of the nervous and cardiovascular systems. Contained in brown rice and peas. The liver, kidneys and heart are also rich in this vitamin.

Vitamin C or ascorbic acid is necessary to strengthen the immunity of the mother and her unborn baby, as well as to maintain it at the proper level. Contained in all kinds of citrus fruits (lemon, orange, grapefruit), kiwi, rose hips.

Vitamin D is necessary for normal skeletal development in a child and is important for the prevention of rickets. Many newborns are diagnosed with this condition and prescribed additional vitamin supplementation. Contained in egg yolk and fish oil.

Vitamin E regulates the functioning of the reproductive system of the expectant mother; in addition, the full and correct development of the fetus in the womb depends on it. 15-20 mg of vitamin per day is necessary. Contained in eggs, cereals, nuts.

Folic acid is especially important during pregnancy planning. Necessary for full development and functioning nervous system baby. Contained in any type of greenery.

Minerals and trace elements during pregnancy

Calcium, phosphorus, sodium, potassium, magnesium and iron are especially important. They also play an important role in the formation and development of the baby and are part of multivitamin complexes for pregnant women.

Calcium, magnesium and phosphorus are necessary for the formation and strengthening of the child’s skeleton. Calcium is found in large quantities in dairy products, cheese, and nuts. Phosphorus is in fish, eggs, meat, and magnesium is in cereals, nuts, and vegetables.

Calcium and sodium regulate water-salt balance in the body. Sodium is found in table salt. However, you should not lean on it, because salt retains fluid in the body, and this, in turn, provokes edema, which pregnant women are already prone to.

Iron intake is directly related to the level of hemoglobin in the blood. With its deficiency, oxygen starvation occurs in both mother and child, which can lead to the development of fetal hypoxia. Contained in liver, greens, buckwheat and fruits.

Fluid during pregnancy

The best and most correct liquid during pregnancy is water. About eight glasses a day, in addition to all other liquids, should be drunk evenly throughout the day, avoiding consumption at night.

You should forget about sweet sparkling water and packaged juices. They are not natural and contain a high percentage of sugar. Tea and coffee are allowed - in moderation and, if possible, weak. Also use minimal sugar!

Freshly squeezed juices are allowed, but you should not abuse them. Remember that it takes about 2-3 fruits to make a standard glass of juice.

Proper nutrition during pregnancy

Nutrition during pregnancy by trimester

The division into trimesters is made depending on what processes occur in the body of a pregnant woman. Thus, the first trimester (1-12 weeks) is when conception, active growth and development of the embryo occurs. The calorie needs of the expectant mother are approximately the same as in normal times. Therefore, during this period you should not lean on food, the baby does not need so much energy now, and therefore everything eaten will not be beneficial, but will be deposited in the form of fat folds.

Particular attention should be paid to the intake of folic acid if you have not thought about it while planning your pregnancy.

For many pregnant women, the first trimester is accompanied by such an unpleasant phenomenon as toxicosis. To minimize it, you should eat small portions every 3-4 hours without overloading your stomach. Since nausea is especially common in the morning, it is recommended to stock up on a glass of plain water or a handful of crackers in the evening and consume one or the other in the morning, without even getting out of bed.

In the second trimester (13-28 weeks), all the baby’s organs and systems are already formed, and there is an emphasis on their active development, enhanced growth and improvement. Starting from the 13th week, calorie needs increase by 20-25%. The need for calcium and iron increases. Anemia is a fairly common diagnosis these days. Therefore, it is worth enriching your diet with fermented milk products, buckwheat, and beef liver.

Constipation is quite common in pregnant women in the second trimester. Vegetables and fruits, fiber-rich foods should be present in the daily menu to alleviate this problem. Compotes from prunes, dried apricots, and ordinary water in sufficient quantities will also relieve unpleasant symptoms.

Due to the fact that the uterus rises higher and higher every week, heartburn may begin. Avoiding fatty and salty foods and, again, eating small portions will help alleviate it.

The third trimester is the most dangerous in terms of gaining excess weight. During this period, the baby’s growth is no longer as intense as before; mainly the fat layer increases. Nowadays, as a rule, physical activity decreases, so the expectant mother should slightly reduce the caloric content of her food intake.

From time to time you can arrange for yourself fasting days, leaving only cottage cheese, green apples, and kefir on the menu. At the slightest sign of poor health, you should gradually introduce your usual diet - this means fasting days are not for you, you should not do it to the detriment of your health.

Nutrition during pregnancy by week

You can consider the diet of a pregnant woman in more detail - week by week.

Again, nutrition directly depends on what exactly is happening in her tummy at the moment.

It is better to take care of the intake of vitamins and minerals already at the stage of pregnancy planning. If this does not happen, there is nothing terrible. So we need to start as early as possible!

1-2 weeks. The egg is fertilized and makes its way to the uterus to attach to its wall for further development. At this stage, you should adhere to general advice on proper nutrition, without making any special emphasis. Of course, we need to forget about bad habits now!

Week 3. All vital systems of a small organism are laid down. Bone, muscle and nerve tissues are formed. Therefore, the diet should focus on calcium consumption (dairy products, green vegetables).

4-6 weeks. The baby's limbs, heart and head are forming. During this period, foods enriched with fiber, zinc, iron and folic acid (berries, cereals, beef liver) are especially important.

Week 7. Usually at this time a woman may begin to experience toxicosis. Since in the seventh week the embryo opens its eyes, you need to pay attention to foods containing vitamin A. For example, pumpkin or carrots. Meat is desirable in the diet; in case of intolerance, it can be replaced with yogurt or hard cheeses.

8-12 weeks. Baby getting ready in active growth and development. We must pay again Special attention products with fiber (porridge).

From the 29th week, a woman enters the third trimester. From now on, you need to carefully monitor the calorie content of the dishes you consume, reducing it somewhat. A variety of dishes should be a must, right now the child needs the most complete set of microelements. This is necessary so that he can calmly go through the stage of labor and be as prepared as possible for life outside the mother’s womb. In the eighth month, the formation of the future baby’s brain ends, so it is necessary to ensure the intake of phosphorus and fatty acids into the body. They are found in sufficient quantities in fish and nuts.

Nutrition during pregnancy: sample menu

We have analyzed in detail which foods you should eat during pregnancy, and which, on the contrary, you should not abuse. It’s quite difficult to count proteins, fats, and carbohydrates every day, so let’s summarize the advice on maternal nutrition during pregnancy:

In the first and third trimester, the calorie content of dishes is 20-25% lower than in the second.
Throughout pregnancy, you should exclude or minimize the consumption of simple carbohydrates - cakes, cakes, pastries (sweets and flour). The same goes for fried and smoked.
If it is not possible to exclude it completely, then in the first and second trimester harmful products It is better to consume before lunch so that they have time to burn during the day. In the third trimester it is better to exclude it.
Fruits and vegetables are allowed and even necessary during pregnancy. But it’s still better to eat fruit in the first half of the day, and you shouldn’t go heavy on bananas at all.
Instead of fast foods, untested cafes, and ready-made food in the store, you should eat high-quality home-cooked food.
Pregnancy is not the time for experiments. You shouldn't try something exotic that you haven't eaten before. The reaction of an ordinary person can be unpredictable, and even more so of a pregnant woman.
Don't eat too much 1-2 times a day. Healthy eating during pregnancy - small portions 5-6 times a day.
The drinking regime must be observed, drinking about eight glasses a day. However, to avoid swelling, you should limit your fluid intake at night. If swelling still appears, then the amount of water will have to be reduced.

Based on this, the menu during pregnancy should be something like this:

A glass of water on an empty stomach.
Breakfast. 7-00. To choose from: any porridge, cereal, muesli, yogurt. cottage cheese, eggs. Tea or coffee, maybe sweet but not strong.
First snack. 10-00. Any fruit other than banana, or yogurt, or vegetable salad with olive oil.
Dinner. 13-00. Light soup for the first course, boiled/baked/steamed any meat or cutlets, side dish can be buckwheat, rice, potatoes (in moderation), or vegetables. Vegetable salad with olive oil.
Second snack. 16-00. Vegetable salad, or any fresh vegetable, or yogurt or cottage cheese.
Dinner 19-00. Boiled chicken breast without skin, or any other lean meat, oven-baked or boiled, garnished with buckwheat or vegetables.
The third snack (if you are very hungry) is a glass of low-fat yogurt before bed.

It is clear that the menu is quite approximate. Now you know the basics of healthy eating during pregnancy, which means you can come up with a variety of dishes.

Nutrition during pregnancy: gain weight

Being underweight threatens the birth of a premature and too small baby with possible brain damage, which is why this condition is very dangerous.

For high-quality weight gain, you should start keeping a food diary and write down everything you eat, even if it was a small piece of pie on the go. Next, we count calories and compare them with your individual norm. In our example given at the beginning of the article, a pregnant woman in the second half of pregnancy should consume about 2500 calories per day. If you are not gaining enough weight, most likely you are not getting the required amount of calories, which means you should reconsider your diet. You may need to change the number of meals, the amount of food in one meal, or the quality of food. Don't overload on buns and sweets! This is unhealthy food, of course it will add weight, but with absolutely zero benefit.

More meat fermented milk products- both tasty and healthy!

Let's sum it up

Contrary to common misconceptions, proper nutrition is fast, inexpensive, varied and easy! In the depths of the Internet you can find thousands of recipes for dishes made from familiar ingredients, but with in an original way preparations. Almost all kitchens are equipped with modern equipment, such as an electronic oven and multicooker, for example. This allows the housewife to cook several dishes at the same time with virtually no effort.

Therefore, you can and should eat right during pregnancy! Not only is it necessary for you, but also for your future baby! By receiving all the necessary nutrients while still in the womb, he has a much greater chance of being born completely healthy and with good immunity! What could be more important than the health of your own child?

Video “Nutrition during pregnancy”

What nutritional rules should pregnant women follow? The nutritional rules for pregnant women are very simple and are known to us, as a rule, from childhood, but not everyone follows them. However, now is the time to take into account past mistakes and try to eat more healthily.

Advice 1. A pregnant woman’s diet should not be plentiful; it is better to eat small meals

Expectant mothers are not recommended to eat until they feel completely full, and they certainly shouldn’t eat for two. The basic principle of nutrition for the expectant mother is fractional meals: It is advisable to eat more often, but little by little. This will not only allow you to control weight gain, keep the concentration of sugar and cholesterol in the blood at a constant level, absorb the maximum amount of vitamins and microelements from food, but will also make it possible not to overload the digestive system.

Why? If future mom eats little and often, the concentration of nutrients necessary to inhibit the activity of the food center of the brain will accumulate in the blood. This means she won’t overeat because she won’t want to eat.

But long breaks between heavy meals lead to a massive simultaneous load on the digestive glands, which will subsequently cause their depletion, and they will not be able to work at full capacity; moreover, in such a situation, the quality of digestive juice may deteriorate and the process of digesting food will be delayed.

Tip 2. During pregnancy you need to follow a diet

In the second half of pregnancy, it is better to switch to 5-6 meals a day (in smaller portions). This will reduce the load on the digestive system, food will be digested and absorbed fully, which means that undigested foods will not accumulate in the intestines, leading to increased gas formation, bloating and discomfort for the pregnant woman.

To improve digestion before breakfast, it is recommended to drink a glass of water at room temperature, to which you can add a teaspoon of honey and (or) the juice of half a lemon.

At the same time, it is necessary to properly distribute food throughout the day. Since proteins increase metabolism, excite the nervous system (this is due to the high content of nitrogenous extractive substances in protein-rich foods) and linger longer in the stomach, it is recommended to consume meat, fish and eggs in the first half of the day, and not at night. But for dinner, you can recommend dairy or plant-based dishes.

Why? When the body gets used to a certain diet during pregnancy, a conditioned reflex is developed at the usual time for eating, and the digestive system secretes gastric and intestinal juices necessary for the complete digestion of food.

Starting from 9–10 a.m., the production of digestive juices is activated, so the absence of a full breakfast in the stomach at this time can lead to so-called “hungry” gastritis (the stomach, as they say, “digests itself”). At the same time, it is better to start the day with foods rich in complex carbohydrates, which are slowly digested, do not lead to a rapid release of insulin and do not burden the pancreas, and proteins, that is, with hot porridge, yogurt, muesli with milk, omelet, etc.

After 2 hours, a second breakfast is needed from products that also contain complex carbohydrates and fiber, with the addition of a small portion (about 80-100 g) of a low-fat protein product - buckwheat or oatmeal, a salad of fresh vegetables in combination with fish or lean meat in boiled, stewed or baked form, cottage cheese with dried fruits and honey. This is necessary because a woman’s body must accumulate enough energy to last throughout the day.

But the peak activity of the digestive system of a pregnant woman occurs at 13-15 hours of the day. It is at this time that you need to have a full lunch.

Tip 3. Nutrition for a pregnant woman: you need to prepare food in gentle ways

Gentle cooking methods include boiling, stewing, baking and steaming. These methods will ensure maximum safety of all useful substances found in products and will not allow the formation of carcinogens.

It is important to remember that in order to preserve all the beneficial substances during cooking, you should not fill the product with large amounts of water. In addition, it is better to cook with the lid closed, add salt at the end of cooking (stewing, baking), do not cook for too long and not at the maximum temperature. When using a multicooker, it is advisable to set the double boiler (or steaming) and gentle simmering mode (similar to cooking in a Russian oven).

When preparing vegetable dishes, you should follow the “half-cooked” rule so that the vegetables remain crispy, which means that the main water-soluble vitamins (especially vitamin C, folic acid and routine) and microelements will be in maximum safety. If you are cooking potatoes, then the most The best way- This is baking in the oven (possibly in foil) in the peel. The fact is that the maximum concentration of potassium, necessary for the normal functioning of the cardiovascular system and the prevention of edema, is concentrated precisely under the peel. When peeled potatoes are boiled, up to 80% of the nutrients go into the broth, which can be used to prepare first courses.

Why? When cooking food in a double boiler and in a multicooker (in the “steamed” mode), the preservation of vitamins and microelements reaches 90%, when cooking for more than 30 minutes - only 20%, and if you cook the product for less than 20 minutes, then it is already preserved up to 40-50 %, depending on the type of vitamin (the most easily destroyed is vitamin C). When cooking in a pressure cooker (under pressure), the cooking time is reduced by 3–5 times, which means that the loss of nutrients is no more than 15%. When stewing and baking, the loss of nutrients, depending on the type of product, can range from only 10 to 30%.

Tip 4. Meals during pregnancy should not occur in the evening hours

It must be remembered that in the evening, and especially at night, digestion and metabolic processes in the body slow down. Therefore, eating a large meal in the evening places an increased burden on the expectant mother’s digestive system and can lead to disruption of night sleep.

In this regard, the last meal before bed should be at least 2–2.5 hours before bedtime. In this case, dinner should consist of dairy and vegetable dishes, since food rich in carbohydrates helps to inhibit the nervous system and improves sleep.

Why? Due to the slowdown in metabolic processes and the activity of the digestive system in the evening, the calories received from a late dinner are not burned, but are stored as fat deposits. In addition, in dairy products (which are also protein), unlike meat, the content of nitrogenous extractives, which are the most active pathogens of the nervous system, is insignificant. This means that if you eat meat at night, a pregnant woman may experience insomnia, but milk does not cause such problems. Moreover, if you can't sleep, then everyone knows folk recipe natural sleeping pill - a glass of warm milk with a teaspoon of honey.

What is dry food? This is dry food (such as sandwiches or cookies) eaten with little or no liquid. Agree that quite often, not having the opportunity to eat properly, we “swallow” a sandwich on the run and continue to work or do some urgent things. But such snacks cannot be called healthy and it is better to try to set aside 10-15 minutes to calmly eat the same sandwich, but chew it well and wash it down with tea or some other hot drink.

Why? As a result of dry snacks, food that is poorly prepared for digestion enters the stomach, and the digestion process in a pregnant woman is more stressful, which can lead to various disorders of the gastrointestinal tract. It is also advisable for a pregnant woman to consume hot liquid meals every day. Broth-based soups (vegetable, meat, fish) are rich in extractive substances that stimulate the secretion of digestive juices, which improve food digestion.

Tip 6. Meals for pregnant women should be freshly prepared

During pregnancy, it is recommended to prepare dishes in small portions - for one meal, otherwise during storage and when reheating, beneficial substances are destroyed. In addition, food stored for a long time, even in the refrigerator, creates favorable conditions for the proliferation of pathogenic microorganisms and the risk of food poisoning increases.

Freshly prepared food should be stored for no more than 2 hours at room temperature, and in the refrigerator for no more than 24–36 hours, depending on the type of product.

To be fair, it is worth noting that mineral substances are almost not destroyed during heat treatment: they simply pass from the products into the water in which they are boiled. Therefore, it is better not to pour out a decoction (especially vegetable) rich in minerals, but use it as a base for soups.

In addition, when preparing salads, it is better to cut vegetables immediately before eating and immediately season them with oil so that they come into contact with oxygen as little as possible, since this will preserve all water-soluble vitamins as much as possible (they are easily oxidized under the influence of atmospheric oxygen).

If you had to reuse the dish, then you should only reheat the amount that you eat at one time.

Why? When preparing food for one time, the maximum amount of vitamins, minerals and other biologically active substances is guaranteed to be preserved. But when heated and especially when the dish is boiled again, their quantity disappears. In addition, the taste of the products clearly deteriorates.

At the beginning of pregnancy, the amount of free liquid (water, juices, fruit drinks, tea, etc.) in the menu can be 1.2–1.5 liters (not counting liquid foods). But in the second and third trimesters, the daily volume of liquid should not exceed 3 glasses, this does not count the first liquid dishes, as well as water contained in fruits, vegetables, dairy products and other foods rich in water. The total amount of water (in food and free liquid) should be 2–2.5 liters (up to 20 weeks of pregnancy), and from the 21st week it is recommended to gradually reduce this amount, bringing it to 1.5 liters by the 30th week .

To quench your thirst, it is best to drink in small portions, about half a glass. In this case, the water should be at room temperature, then it will not irritate the receptors of the upper respiratory tract (it will not provoke pharyngitis, laryngitis), and will also be able to fully quench thirst.

Why? If you drink water above the recommended amounts, this will increase the load on the kidneys, heart and blood vessels, which can cause edema in a pregnant woman. And if the expectant mother does not consume enough free fluid, the elimination of the final metabolic products of the body is disrupted (that is, waste accumulates), and intestinal function becomes difficult (constipation occurs, feces become dense, which can provoke anal fissures). In addition, with a lack of water, muscle tone and blood pressure decrease, and a rapid heartbeat occurs in the mother and fetus.

Which water should you choose?
It is recommended that a pregnant woman drink artesian drinking water, which is weak green tea, herbal infusion (if there are no contraindications) without sugar, mineral table drinking water. It is better for expectant mothers to avoid therapeutic and prophylactic mineral water with a salt content of more than 1 g/l, so as not to provoke the occurrence of edema, or to drink it only after consulting a doctor.
By the way, an excellent option for quenching your thirst would be drinking water, diluted by half with freshly squeezed natural juice, or adding lemon or mashed berries to the water, as well as homemade sour fruit drinks.
If the expectant mother has any diseases of the gastrointestinal tract, then she should give preference to still water. This is due to the fact that the acid formed from carbon dioxide has an irritating effect on the mucous membrane of the stomach and intestines.
You should not drink tap water, even if you boil it first. Boiling water can protect against bacterial and viral foodborne infections, but does not guarantee protection against chemical contaminants.

Tip 8. A pregnant woman’s diet should not contain prohibited foods

There are certain foods that pregnant women should not eat:

Prohibited Products	Why?
Fatty foods (goose, duck, fatty pork and lamb, etc.)	Such dishes are difficult to digest, require high energy costs, and also load the pancreas and biliary system, which are directly involved in the digestion of fats.
Spicy food (pickled, salted, etc.)	Has an irritating effect on the digestive organs.
Foods that cause gas (peas, cabbage, carbonated drinks, fresh bread and hot pastries)	The flatulence (bloating) that occurs when consuming such products not only leads to intestinal discomfort in the pregnant woman herself, but also puts physical pressure on the fetus.
Raw or semi-raw meat and fish dishes
Dried or salted fish	It contains too much salt, which retains water in the body, which causes swelling, increased blood pressure and contributes to the occurrence of gestosis (a complication of the second half of pregnancy, in which swelling occurs, pressure increases and protein appears in the urine).
Strong tea and coffee, other caffeine-rich drinks (such as sodas and various energy drinks)	Caffeine is a stimulant of the central nervous system, which, in turn, increases the activity of other organs and systems of a pregnant woman. Drinking such drinks can lead to insomnia, nervousness, anxiety, irritability, rapid heartbeat and increased blood pressure.
Canned food	They are rich in purines and uric acid, which place increased stress on the kidneys and liver of the expectant mother.

Nutrition during pregnancy is one of the most important conditions for the full development of the fetus, a favorable course of pregnancy and its outcome. Normal conception, the pregnancy process and feeding a child are natural physiological processes that often do not require medical intervention. The only thing that expectant mothers should understand is that the life and health of their unborn child will depend on how they eat for 9 months. Some simply do not realize this, which is why serious problems with the development of the fetus arise in the future. Moreover, improper and unbalanced nutrition of the expectant mother during pregnancy will affect the baby’s well-being for many years.

IN modern world There are too many temptations, but sometimes you should forget about your desires and completely focus on the child. To alleviate nutritional problems in the first months of pregnancy, doctors can prescribe special products, for example, protein vitamin-mineral complexes, which are able to supply the body with all the necessary substances.

1st trimester - features and eccentricities of pregnant women

Relatives can help you follow a pregnant woman’s diet. The 1st trimester is one of the most important periods in the formation of the fetus. It is during the first months of pregnancy that you will have to completely abandon all bad habits. In fact, this should have been done several months before conception, even while planning the pregnancy.

As for food, then sudden change habits and switching to completely healthy foods can become stressful for the body, and this is completely unnecessary. For example, do you like to eat fried potatoes and can’t imagine your life without them? Great, eat healthy. Such eccentricities are fully supported. In any case, if a pregnant woman wants something unusual, then she should definitely be given it. Little whims in food are permissible, because the body is being rebuilt in connection with pregnancy - this concerns the fact that a child needs a huge amount of useful minerals and vitamins. There may be a shortage of them, so a woman’s body signals with such “wants” that there is a lack of some substances. As you can see, the diet for pregnant women is quite simple in the first months. Many don't even change their habits.

What do we eat?

The pregnant woman's menu is quite an unpredictable thing. Of course, everything is selected individually, but there are some general patterns for all expectant mothers.

It is very important to listen to even the slightest eccentricities in food, because the desires of pregnant women sometimes speak volumes. For example, if you want seaweed, then there is an acute lack of iodine in the body. Increased interest in dairy products (milk, cheese, cottage cheese and others) is a sign of insufficiently high calcium levels. It is necessary for the full development of the fetus, so its deficiency must be eliminated without delay. A lack of vitamin C, for example, is evidenced by a craving for fresh vegetables and fruits, potatoes and pickles. During this period, many people want to eat nuts, fish and snow peas - such food preferences are a clear sign lack of vitamin B1 in the body. Fruits, as well as orange and red vegetables, are an excellent source of vitamin A (i.e. carotene). The good news for banana lovers is that they are rich in vitamin B6 and much-needed potassium.

A proper diet for pregnant women should in no case exclude the consumption of meat. Situations are often observed when such useful product refused due to toxicosis. Similar phenomenon worries women during the first few months of pregnancy. In any case, it will pass quickly enough, and the use of such products will not cause any trouble at all.

The first half is the correct ratio of useful micro- and macroelements

In the first few months of pregnancy, the internal organs of the unborn baby begin to form, which is why it is so important to follow expert advice regarding nutrition. Firstly, it is preferable to eat 4 times a day, and this should be done in such a way that about 30% of the total energy value of the daily diet is eaten for breakfast.

Then it is followed by a second breakfast - this is another 15%, lunch takes 40%, dinner only 10%. But at 9 pm you can drink a glass of kefir - this will be the remaining 5%.

Such proportions should be calculated for a diet with an energy value of 2400 or up to 2700 kcal. In order to avoid possible problems In the future, you need to properly plan your meals during pregnancy.

Doctors recommend following a diet that necessarily includes all the necessary proteins, carbohydrates, fats, micro- and macroelements, minerals, and vitamins. A pregnant woman's diet per day should include an average of 75 g of fat, up to 110 g of protein, and approximately 350 g of carbohydrates. It is these proportions that can provide a pregnant woman’s body with everything necessary for the normal physiological development of the fetus.

Contraindications during pregnancy

The diet for pregnant women should completely exclude alcohol and cigarettes - it would seem that everyone knows this, but some young ladies simply cannot give up such harmful habits.

Sometimes it's not enough to know what's next bad habits can lead to abnormal physiological development of the baby, problems with cardiovascular system and mental development.

In the first months of pregnancy, you should avoid drug abuse, unless your doctor sees it as necessary. Avoid any contact with patients, because during pregnancy a woman’s immunity is too weakened, which can lead to dire consequences. You should not eat low-quality foods. The best option There will be meals with freshly prepared dishes, fresh vegetables and fruits. Food poisoning is not a good prospect.

The most interesting thing is that lovers of spicy food are a little out of luck. They will definitely not see spices such as mustard, horseradish, pepper and vinegar anytime soon. It is important that there is absolutely no canned food on the pregnant woman’s menu. You can only use those marked “ Baby food" and "No preservatives guaranteed."

Required doses of minerals

The most basic problem that pregnant women face is lack of iron in the blood. It is this component that is responsible for normal blood circulation and tissue respiration. In order to replenish the required daily dose (approximately 20 mg), it is enough to include in the diet egg yolk, liver, oatmeal and buckwheat porridge.

If you have a desire to eat lime, salt, chalk, etc., this is a clear sign of a lack of calcium salts in the body. Therefore, first you need to reconsider your diet. In this case, pregnant women are prescribed special vitamins, phosphorus, calcium and iron preparations. Approximate diet A pregnant woman's diet should include 1500 to 2000 mg of calcium per day. This dose is almost twice the daily requirement for an adult. In order to satisfy this need, you will have to heavily consume dairy products, especially milk. For example, 100 ml of pasteurized milk contains approximately 130 mg of calcium. The most valuable in this regard are cheeses - just 100 g of cheese can contain up to 1000 mg of calcium.

Strict rules regarding the use of table salt should be observed. For example, in the first few months you can allow up to 12 g per day, a little later you can only allow up to 8 g, but in the last two or three months only up to 5 g.

Nutrition during pregnancy - basic rules

It is important to ensure that all cooked food is highest quality. Many doctors recommend eliminating sucrose from your diet. For the most part it is found in confectionery products. A good replacement would be glucose, honey, fructose, as well as any confectionery products made on their basis.

For a pregnant woman, it is very important to ensure that the amount of energy that comes with food matches the expenses. That is, it is normal for the expectant mother to gain weight, but this recommendation will protect her from excess weight that may remain after childbirth.

The diet of a pregnant woman must be completely balanced: an excess of nutrients can also disrupt the full physical development of the fetus, metabolism and the function of the endocrine glands. As a result, a baby may be born with excess body weight and inharmonious development of internal organs.

If we look at the problem from the other side, then malnutrition can harm the unborn child even more than overeating. A deficiency of at least one useful element (for example, calcium) in a pregnant woman’s diet can negatively affect the baby’s health. In the absence of necessary macro- and microelements, vitamins and minerals, miscarriage or premature birth may occur. Prematurity is very dangerous for the baby’s life: it can affect defective mental development, the occurrence of various anomalies, deformities, and developmental delays.

Standard for weight gain during pregnancy

An approximate diet for pregnant women should be calculated only from their individual needs. An interesting fact is that all women gain weight almost equally. For example, the rate of increase in body weight is from 8 to 10 kg. This is approximately 300 or 350 g per week already during the second half of pregnancy. Most often, many girls begin to eat uncontrollably, explaining this by the fact that they need to eat for two. It is not right! You should not gain too many extra pounds in the first half of your term. It is important to monitor the benefits of the products you consume and not overdo it. If you follow a few simple rules, a diet for pregnant women for weight loss may not be needed in the future.

Second half of pregnancy

Nutrition during pregnancy at this stage is somewhat different - it is recommended to eat 5-6 times a day. This is a little more than in the first half, but one condition remains unchanged - you will have to give up hot spices, seasonings and coffee. Exists sample list foods that must be taken in food. For example, you need to eat approximately 150 g of cottage cheese, creamy and vegetable oil- from 30 g to 40 g, 1 egg, 500 g milk and 50 g sour cream. Concerning bakery products, then the norm for wheat and rye bread is 150-200 g, buns or cookies can be eaten 100 g, pasta is recommended no more than 60 g. In addition to water and juice, you can drink tea and cocoa.
An hour before bedtime, it is recommended to drink a glass of kefir. As for eating meat and fish, you should plan the diet for pregnant women in such a way that these two types of products are required for breakfast and lunch. But for dinner you should give preference to dairy and plant foods, and you should have dinner several hours before bedtime so that the body does not feel heaviness.

Health problems for expectant mothers

One should not discount the possibility that a pregnant woman may have simple intolerance or allergic reactions to basic foods. In this case, you need to fully coordinate your diet with the antenatal clinic doctor who will subsequently manage the pregnancy. Nutrition during pregnancy (menu) will be designed in such a way as not to provoke an allergy to certain foods, but at the same time maximally satisfy the needs of the developing fetus. For example, if it is not possible to give up something, then such foods will be consumed in small doses, which will gradually increase. Allergenic foods are diluted in boiled water and taken a teaspoon once a day. Gradually, the dosage and concentration will increase to two and then three spoons. Such training involves a gradual increase in dosage, so that in the future it will be possible to eat even those foods to which an allergy has been identified.

Proper nutrition during pregnancy, it is monitored by a doctor and in cases where the pregnancy occurs with any complications, for example, if the girl has obesity, chronic diseases or other deviations from the norm.

What to do with late toxicosis?

The most common problem is the appearance of late toxicosis - in this case, doctors recommend a fasting diet. The diet for pregnant women includes an apple diet - it means that a girl eats approximately 300 g of baked, ripe or raw apples five times a day. The result is 1.5 kg per day. There is a watermelon diet based on the same principle, but in the end you end up with 2 kg of watermelon per day. In any case, such diets are quite deficient in chemical and energy terms, so they are prescribed no more than once a week.

There is a parable: a woman comes to a sage and asks for advice on how to raise her newborn child. The elder answers her: “You are 9 months late.” It is not for nothing that in a number of countries a person’s age begins to be counted from the moment of his conception. What the expectant mother eats has a huge impact on the development of the baby.

Overeating is harmful

Many girls, upon learning that they are expecting a child, begin to eat for two. “But what about it? After all, pregnant women are supposed to do this!” Indeed, a pregnant woman’s need for energy increases, but not twice as much. During the first trimester, the expectant mother needs to consume only 200 calories per day more than usual, and during the second and third trimesters - 300. For clarity, this is 200 grams of low-fat cottage cheese.

Overeating will not only affect your figure, which will be quite difficult to correct after childbirth, but, most importantly, excess weight can cause many diseases. This applies to both the health of mother and baby.

Development of varicose veins;

Pregnancy diabetes;

Hypertension;

Late toxicosis and threat of late miscarriage;

Delayed fetal development;

The child is too large;

Difficulties during childbirth and ultimately an emergency caesarean section;

Heart defect in a child;

Difficult recovery after childbirth;

And this is not the entire list of problems that can arise due to excess weight in a pregnant woman.

Pregnancy is not the time to diet!

The health of the baby depends on the diet of the expectant mother. Each type of nutrient has a different function. Proteins are the main material for building cells, carbohydrates are the source of energy for both a woman and her child, fats are necessary for both energy and tissue construction. Minerals and vitamins regulate metabolism.

Listing all the types of vitamins that the expectant mother needs will take up a lot of space. After all, these biologically active substances participate in all biochemical and physiological processes occurring in the body of both the woman herself and the little person developing inside her.

Let us dwell in more detail only on polyunsaturated fatty acids omega-3. They have a huge impact on the development of a child’s brain. Numerous studies have shown that omega-3 deficiency in the diet of a pregnant woman, a nursing mother, and in the diet of a child in the first years of life significantly affects the development of his learning ability.

And another scientific discovery: if a pregnant woman was on a diet, her child will be prone to obesity in the future. Scientists have proven that if an expectant mother experienced a lack of nutrition, then her baby “turns on” a special gene that is responsible for maximum absorption of nutrients from a limited amount of food (the child must be supplied with nutrients, since the mother did not take care of it).

So, this gene will work not only during the baby’s intrauterine development, but also when the child becomes an adult. That is, if a person finds himself without enough food, he may develop obesity. (The same thing apparently happens when girls on strict diets begin to gain weight even because of cucumbers.)

In general, the main thing is to remember: nutrition should be moderate and balanced. Fewer empty calories, more vitamins. And eat for your health and your baby’s!