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Pregnancy Diet Guide & Meal Plan | Nourished Natural Health

To learn more about how to eat during pregnancy to balance your hormones, check out my Hormone Harmony Academy program when you come along to my free Heal Your Cycle webinar.

So, you’ve found out you’re pregnant – congratulations! After getting over the initial excitement and shock, you are probably wondering what you can do to support this new life. Doctors may have warned you about foods to avoid, not to drink alcohol and to reduce caffeine, but so far, my guess is no one has told you what you should be eating. Much of the preparation for pregnancy and birth is focussed on avoiding risks, but did you know that the way you eat throughout pregnancy can boost your baby’s IQ, lower their future disease and obesity risk, make birth easier and less painful and help you recover faster post-birth? Read on to find out how to give your baby the best start in life.

Table Of Contents:

Why Should I Eat Well During Pregnancy?

What Should I Eat During Pregnancy?

Do I Need To Take Supplements During Pregnancy?

Month By Month Pregnancy Chart

Month 1 Pregnancy Diet

Month 2 Pregnancy Diet

Month 3 Pregnancy Diet

Month 4 Pregnancy Diet

Month 5 Pregnancy Diet

Month 6 Pregnancy Diet

Month 7 Pregnancy Diet

Month 8 Pregnancy Diet

Month 9 Pregnancy Diet

Optimal nutrition throughout pregnancy is crucial for growing a healthy baby, minimising complications, and also beyond birth. Studies have shown that a healthy diet during pregnancy can reduce the chances of your baby developing obesity, diabetes and heart disease later in life. Eating well and taking certain probiotics throughout your pregnancy can also dramatically reduce the chances of your baby developing asthma, eczema and hay fever after they are born (more on this later).

This month by month pregnancy diet guide and chart gives you key foods to focus on for baby’s development each month, along with common physical symptoms experienced at this time, and nutritional and lifestyle strategies to manage these. Before jumping in to each specific month, let’s have a look at some general guidelines for healthy eating throughout your whole pregnancy.

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Focus on nutrient dense whole-foods: this means minimally processed and as close to the natural form as possible. When buying packaged foods – a good rule of thumb is if there are ingredients on the packet you don’t recognise – don’t buy it.

Good quality protein: most women require around 80 grams (2.8 oz.) of protein during pregnancy. Good quality proteins are minimally processed and from high quality sources e.g. grass fed/free range/organic where possible. To calculate your estimated protein requirement, times your pre-pregnancy weight by 1.2 - this is the amount in grams suggested to eat daily. (E.g. 65 kg woman requires ~78g protein per day).

Adequate healthy fats: contrary to much of the now outdated government advice to reduce fats, modern research is demonstrating the importance of healthy fats for all body systems. During pregnancy, adequate fat intake is crucial for the development of baby’s organs and brain. Healthy sources of fats include: olive oil, avocado, nuts and seeds, eggs, oily fish, meats (if you choose to consume them).

An abundance of fresh vegetables and fruit: fruit and veg are full of vitamins, minerals and fibre. Eating a wide variety of fruit and veg will act as a cover-all in providing your body with many of the nutrients it needs, as well as plenty of fibre to avoid constipation. Focus on including plenty of leafy green vegetables (spinach, kale, collard greens, parsley etc) for a good quality source of folate.

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At least 10 cups of fluid a day. As blood volume increases rapidly during pregnancy, adequate water levels are crucial for replenishing baby’s amniotic fluid and can prevent morning sickness and constipation. Ideally, most of this fluid comes from water, herbal tea and occasionally juices. Stay away from soda/soft drinks, alcohol and high intake of tea and coffee.

Steer clear of processed/packaged/high sugar foods: processed foods offer very little nutrition and often contain chemicals which can be harmful to you and your baby. Don’t waste space with low nutrient foods – crowd them out with nutritious, satisfying wholefoods and you won’t feel deprived.

Moderate levels of grains/starch: when eating grains, go for whole-grains such as brown rice, whole oats, quinoa or whole-grain pasta. Nutrient dense starches include sweet potato, pumpkin, parsnip and beetroot. High consumption of carbohydrates (particularly refined carbs and sugars) during pregnancy can imbalance blood sugar levels and contribute to gestational diabetes, so aim to include moderate serves each meal. To make your grains more digestible and higher in available nutrients, read this article about soaking grains.

SUPPLEMENTS WORTH CONSIDERING DURING PREGNANCY:

This is a general guide – please talk to your health care provider before beginning any of the suggested supplements.

High quality pregnancy multivitamin that contains at least 400 mcg folic acid (to help prevent neural tube defects) - this supplement is most important in the very early stages of pregnancy as the spinal cord is developed 4 weeks after conception. It is important to start as soon as you know you are pregnant, or ideally before you start trying to conceive. If you know you have an MTHFR gene mutation (which is responsible for the conversion of folic acid to other compounds required by the body), you may benefit from supplementing folinic acid and/or 5-MTHF instead.

Lactobacillus Rhamnosus probiotic. If both parents have a history of eczema, the chances of their baby developing eczema is around 60-80%. Probiotics containing lactobacillus strains have been shown to reduce the chances of the child developing allergies by almost 80%. One of the most studied strains: lactobacillus rhamnosus has been shown that when taken in the final trimester of pregnancy (and in some cases postnatally as well), it greatly reduces the chances of the baby developing atopy (asthma, eczema, hay fever). If you or your partner have a history of allergies, talk to your health care provider about whether this probiotic might be helpful for you.

Magnesium is essential for foetal bone and teeth development and can prevent premature contraction of the uterus. It’s also a great supplement to take throughout pregnancy as it helps muscles to relax, so can help with constipation, assist your tissue growth and promote restful sleep.

Fish oil/omega 3’s are essential for neurological and visual development in your baby, and in the production of breast milk. Studies have shown that supplementing with omega 3 during pregnancy can increase the cognitive development of your baby and boost future IQ. Other studies have also shown that a higher intake of omega 3’s may decrease the risk of allergy development in the baby. Furthermore, omega 3’s have been shown to reduce premature labour, lower the risk of preeclampsia and mother’s risk of depression. Talk to your doctor about whether an omega 3 supplement may be beneficial for you but please note – quality of these supplements varies widely. Choose brands that have proven purity and appropriate storage – not the cheap brand off your chemist’s shelf. 

Print the following chart (right click the image to open in a new window and print from there) and follow along each month of your pregnancy for the most important foods to focus on that month.  Read on to learn more about each specific month of pregnancy: what physical symptoms to expect and how to overcome them, your baby’s month-by-month development, and key foods to focus on in each month and trimester.

Print the following chart (right click the image to open in a new window and print from there) and follow along each month of your pregnancy for the most important foods to focus on that month.  Read on to learn more about each specific month of pregnancy: what physical symptoms to expect and how to overcome them, your baby’s month-by-month development, and key foods to focus on in each month and trimester.

Click here to expand and download checklist

FIRST TRIMESTER

Month 1 Pregnancy Diet

BABY’S DEVELOPMENT:

In the first month of pregnancy your baby is an embryo consisting of two layers of cells. All the organs and body parts will develop from here. This month, the neural tube is developed which is the reason a supplement containing folic acid (or folinic acid or 5-MTHF if you know that you have an MTHFR gene mutation) is crucial to prevent neural tube defects.

YOUR PHYSICAL SYMPTOMS:

Morning sickness is common in the first few months of pregnancy. It is not experienced by all women, but can be extremely severe for some. The good news is that most women find their nausea disappears by the beginning of their second trimester. In the meantime, here are some strategies to decrease nausea (which can occur at any time of the day, not just in the morning):

• Have a carbohydrate-rich snack 15-20 minutes before you get out of bed in the morning – this can help to settle the stomach before you start to move about. Try storing some plain crackers or bread by your bed for when you wake up

• Consume smaller meals, more frequently (i.e. 6 meals a day, rather than 3). Don’t let yourself get too hungry between meals

• Focus on foods that are easy to digest

• Try to consume liquids between meals rather than with food

• Stay away from high fat, fried and spicy foods as these can aggravate nausea

• Sip plain soda water throughout the day when you feel nauseous

IMPORTANT FOODS TO FOCUS ON IN MONTH 1 OF PREGNANCY:

• Folate-rich foods: green leafy vegetables (spinach, rocket, parsley), whole-grains and legumes (lentils, beans, chickpeas)

• Vitamin B6: 40 mg taken twice daily has been shown to be an effective, natural treatment at reducing early pregnancy nausea and vomiting. Talk to your healthcare provider about taking this supplement if you feel it might be useful

FOODS TO AVOID DURING PREGNANCY:

• Raw/undercooked meats

• Cold cuts of cured meat

• Raw fish (sashimi/sushi)

• Soft cheeses

• Salad bars

• Raw eggs (and foods that contain them e.g. mayonnaise and raw cake batter)

• Unwashed fruit and veg

• High levels of caffeine (coffee, black tea)

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Month 2 Pregnancy Diet

BABY’S DEVELOPMENT:

In the second month of pregnancy your baby is around the size of a kidney bean and has distinct, slightly webbed fingers.

YOUR PHYSICAL SYMPTOMS:

Nausea and fatigue are common in the second month. Have a read of this article for some natural remedies for morning sickness. Need your partner to understand what you’re going through? Get him to read this funny male perspective on nausea.

IMPORTANT FOODS TO EAT IN MONTH 2 OF PREGNANCY:

• Ginger for nausea: ginger has been demonstrated to provide the same relief from nausea as the leading anti-nausea drugs. Try grating 2 Tbsp. into hot water as a tea, chewing on crystallised ginger sweets throughout the day or adding powdered ginger to cooking

• Vitamin E: this study demonstrated a link between low vitamin E status and increased miscarriage risk

• Some good sources of vitamin E include:

  • raw almonds

  • avocado

  • olive oil

  • sunflower seeds

  • hazelnuts

  • egg yolk

Month 3 Pregnancy Diet

BABY’S DEVELOPMENT:

In the third month of pregnancy, your baby is around 7 to 8 cm (3 inches) long and weighs the same as a pea pod. Tiny, unique fingerprints are now distinct.

YOUR PHYSICAL SYMPTOMS:

Nausea usually starts to disappear at the end of this month. To get you through, have a read of this cute article on one women’s experience on debilitating morning sickness and the lessons she learned along the way.

IMPORTANT FOODS TO FOCUS ON IN MONTH 3 OF PREGNANCY:

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Month 4 Pregnancy Diet

BABY’S DEVELOPMENT:

Welcome to your second trimester! In the fourth month of pregnancy, your baby is around 13 cm (5.5 inches) long and weighs 140g (5oz). The skeleton is starting to harden from rubbery cartilage into bone.  Your baby bump will usually begin to show this month.

YOUR PHYSICAL SYMPTOMS:

Nausea usually disappears by this month and you may start to notice much of your energy returning. 

IMPORTANT FOODS TO INCLUDE IN YOUR DIET IN MONTH 4 OF PREGNANCY:

• Iron-rich foods: your blood volume is rapidly increasing (and will increase by 50% by the time you give birth). Increase your intake of good quality proteins like eggs and free-range meats (organic/grass fed where possible). If you are vegetarian, make sure you are consuming iron-rich plant foods such as leafy greens and legumes with every meal, along with a source of vitamin C (such as a squeeze of lemon juice or some capsicum/peppers) as this enhances the body’s uptake of iron from non-animal sources. Iron deficiency during pregnancy can cause fatigue for the mother and low birth weight, iron-deficient infants so keep on top of your iron intake, or talk to your healthcare provider about supplementation if this might be an issue or you have been feeling very fatigued.

Month 5 Pregnancy Diet

BABY’S DEVELOPMENT:

In the fifth month of pregnancy, your baby’s elbows and eyelids will now be visible. Baby is around 27cm (10.5inches) long. Your energy usually increases this month and your baby bump is probably obvious by this point. You may start to feel baby’s kicks in this month!

YOUR PHYSICAL SYMPTOMS:

Bloating and fluid retention can become an issue around this month. To manage this, avoid excess salt (and processed foods) and make sure you are keeping up your hydration.

IMPORTANT FOODS TO INCLUDE IN YOUR DIET IN MONTH 5 OF PREGNANCY:

• Calcium: is vital during pregnancy for your developing baby’s teeth and bones, as well as helping your baby grow a healthy heart, nerves and muscles.

• Some good sources of calcium (aim to include at least 2 daily):

  • Small bony fish such as sardines

  • Almonds

  • Tahini

  • Green leafy vegetables

  • Dairy (if tolerated)

• Vitamin C: your body does not store vitamin C so it’s important to have daily food sources such as broccoli, oranges and tomatoes. Vitamin C is needed throughout pregnancy to make collagen – a protein that provides structure to cartilage, tendons, bones and skin, as well as helping your body to fight infections

Month 6 Pregnancy Diet

BABY’S DEVELOPMENT:

In the sixth month of pregnancy, your baby weighs around 660g (1.5 lb). Their wrinkled skin is starting to stretch out as baby puts on some fat.

YOUR PHYSICAL SYMPTOMS:

Hunger often increases this month. While you do need more calories to support your rapidly growing baby, make sure to choose nutrient-dense rather than calorie-dense foods to give you and your baby optimal nutrients for growth.

Constipation is common around this time. Constipation commonly occurs during pregnancy as the body is literally slowing down the speed to digestion to ensure maximum uptake of nutrients to support the growth of your baby. Therefore, focussing on a whole food, nutrient-dense diet will likely prevent constipation as the body’s nutritional needs are being met. If you do struggle with constipation, focus on getting plenty of whole-grains, fibre-rich vegetables, fruits and legumes, as well as drinking enough water throughout the day.

IMPORTANT FOODS TO EAT IN MONTH 6 OF PREGNANCY:

• Whole-grains, fruits, vegetables and legumes to prevent constipation. Aim for 25-30g fibre each day. This roughly equates to 5 large apples, 2 cups of legumes or 2 cups of wheat bran.

  • Use this counting tool which gives fibre of common foods to estimate your daily intake

  • For a natural relief of constipation, try taking 1 Tbsp. of psyllium mixed into a glass of water before bed, to promote a healthy bowel movement the following morning

Month 7 Pregnancy Diet

BABY’S DEVELOPMENT:

Welcome to your third trimester! In the seventh month of pregnancy your baby is now more than 40cm (15 inches) long. They can open and close their eyes and see what is around them.

YOUR PHYSICAL SYMPTOMS:

Heartburn: due to your enlarging uterus, it is common for pressure to be placed on the stomach, causing acid to creep up the oesophagus.

Here are some tips to avoid heartburn:

• Eat small meals regularly

• Avoid high-fat, fried foods and spicy foods

• Don’t eat until you are completely full (stop at 80%)

• Avoid laying down for 45 minutes after eating

• Try to eat dinner earlier so that you don’t go to bed right after eating

• Try elevating the head of your bed at night

IMPORTANT FOODS TO EAT IN MONTH 7 OF PREGNANCY:

• Protein: Adequate protein throughout pregnancy is crucial for the development of the foetus. Most women need around 80 grams of protein (2.8 oz) every day for a healthy pregnancy. Consuming this much protein each day has been linked with a lower risk of developing preeclampsia, morning sickness and other complications. Low protein diets can increase the chances of the baby developing high blood pressure later in life, so it is crucial that you are consuming enough good quality protein.

• Try this printable protein counter to make sure you are meeting your daily needs

• This blog shares some ideas on how to get enough protein in your day and gives sample menus of healthy choices  

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Month 8 Pregnancy Diet

BABY’S DEVELOPMENT:

Baby now weighs around 2.4kg (4.7lb). Layers of fat are filling out and lungs are well developed.

YOUR PHYSICAL SYMPTOMS:

Frequent urination, backaches, shortness of breath, trouble sleeping are common as you head towards the end of your pregnancy. Try having a warm shower before bed and buying a long pillow that allows you to support your belly while you sleep on your side.

IMPORTANT FOODS TO FOCUS ON EATING IN MONTH 8 OF PREGNANCY:

Month 9 Pregnancy Diet

BABY’S DEVELOPMENT:

Baby is almost ready to come out. At birth, they are usually more than 51cm (20.5 inches) long from head to toe and weight around 3.4kg (7.5lb).

YOUR PHYSICAL SYMPTOMS:

Swollen hands and feet are common in your final month. To reduce this, avoid excess salt intake and increase your water consumption. Try some gentle exercise such as walking or swimming to help promote the movement of fluid.

IMPORTANT FOODS TO EAT IN MONTH 9 OF PREGNANCY:

• Garlic: “high” garlic intake during the final month of pregnancy has been correlated with a significantly reduced risk of preterm labour. This is thought to be related to the antimicrobial properties of garlic, which help to reduce infections of the urinary and genital tract, which can increase premature delivery. The best part? “High” intake of garlic in this study equated to 1 single garlic clove per week – pretty manageable!

• Dates: consumption of 6 dates daily for the final 4 weeks before the estimated due date was found to dramatically increase the chances of spontaneous labour (i. e. reduce the need to be induced), encourage greater cervical dilation, faster first stage of labour and decreased need for medical and pharmaceutical intervention. Another more recent study confirmed the results of the earlier study and concluded that “dates consumption in late pregnancy is a safe supplement to be considered as it reduced the need for labour intervention without any adverse effect on the mother and child”. Try snacking on fresh dates throughout the day or use in cooking as a delicious natural sweetener

• Raisins: an intake of around 2 handfuls of dried raisins per week has been correlated with a reduction in chances of premature labour, demonstrating a similar effect to garlic Try snacking on raisins as well, or add to salads or rice dishes for a sweet flavour burst

Eating well throughout your pregnancy can have huge and lasting effects on your baby’s health and development, as well as your experience of pregnancy and birth. With so little reliable  information around about how to eat well in pregnancy, I was inspired to create this guide to help you give your baby the best start in life, based on the facts.

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Tamika Woods | Nutritionist

For a decade, Tamika battled chronic acne, irregular cycles, mood swings, hair loss, painful periods, severe digestive issues and Polycystic Ovary Syndrome (PCOS). You name it - she's been there!

Tam was finally able to clear her skin, regulate her cycle, be free of period pain and fall pregnant naturally with her daughter in 2020. It took Tam 10 years and tens of thousands of dollars in tertiary education to get the answers she needed to get better. She didn’t want other women to suffer as long as she did which is why she has dedicated her life to helping women in the same position as she was.

Tam helps women interpret what their bodies are trying to communicate through frustrating symptoms, and then develop a step-by-step roadmap to find balance again. She's here to help you get on track!

Tamika Woods holds a Bachelor of Health Science degree (Nutritional Medicine) as well as a Bachelor of Education, graduating with Honours in both. She is a certified Fertility Awareness Method (FAM) Educator and a certified member of the Australian Natural Therapists Association (ANTA).

Tamika WoodsJuly 15, 202018 Comments

Diet for pregnant women for weight loss

While expecting a baby, a woman experiences not only hormonal and physical changes in her body. It is important for her to rebuild some eating habits in favor of more correct ones. When carrying a fetus, the consumption of valuable vitamins and trace elements increases, so you need to replenish their reserves all the time. Let's talk about what a pregnant woman's diet can be and how to make nutrition complete.

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How to lose weight during pregnancy

Diet for pregnant women

If you follow the rules of nutrition during pregnancy, the diet will keep the weight normal and will not harm the baby. Here are the basic principles of the diet for expectant mothers and draw up an approximate menu.

Contents of the article

Diet during pregnancy must solve a large number of problems. First, you need to provide your body and the developing body of the child with all the necessary substances. Secondly, to minimize the symptoms of toxicosis, reduce the burden on the liver and stomach. And, thirdly, to avoid excessive weight gain in the expectant mother. We tell you what a safe diet for pregnant women consists of for weight loss.

Is it safe to lose weight during pregnancy?

Pregnant women are generally not advised to lose weight or follow a strict diet during pregnancy. But as part of a balanced diet, the expectant mother can safely lose a few pounds during the first trimester. The main thing is to stick to a healthy diet and avoid fatty and sugary foods. Only in this case, after giving birth, you will quickly return to your previous shape.

Diet for pregnant women - general recommendations

There is a diet for pregnant women for the 1st, 2nd and 3rd trimesters to reduce weight, but due to the competent construction of the diet, and not a complete rejection of food. We will talk about the nutritional features at each stage of fetal development. However, there are general rules that should be observed during the entire course of pregnancy.

• Eat 5-6 times a day in small portions.
• The last meal should be no later than 3 hours before bedtime.
• Avoid alcohol, fried, smoked, coffee and fast food.
• Consume a diet predominantly of fruits, nuts, vegetable broths, cereals, lean fish.
• Take vitamin complexes.

Pregnancy Diet - 1st Trimester

In the first trimester of pregnancy, the fetus is formed from the embryo, the brain and internal organs begin to develop. During this period, you need to approach the preparation of the diet most seriously.

The body of the future mother should receive enough protein and folic acid. And a diet for pregnant women should take into account such important points. These substances are rich in foods such as lean meat and eggs, legumes, lettuce, whole grain bread, cheese, cottage cheese, celery, cabbage, liver, apples.

Diet menu for the 1st trimester of pregnancy

Our great-grandmothers' favorite saying that it's time to eat for two should encourage you to eat better, better, not more. Adjust your diet so as not to harm yourself or your child. In the early stages, a diet for pregnant women is especially important, so be sure to consult a doctor. He will be able to suggest which products to add and which should be excluded.

Monday

• Breakfast: buckwheat with yogurt, apple juice with celery.
• Second breakfast: cottage cheese.
• Lunch: vegetable soup, wholemeal bread.
• Afternoon snack: peach.
• Dinner: salad with salmon and avocado.
• Late dinner: berry juice.

Tuesday

• Breakfast: cottage cheese with berries, tea.
• Second breakfast: dry biscuits, freshly squeezed juice.
• Lunch: pumpkin puree soup.
• Snack: apples.
• Dinner: steamed turkey meatball.
• Late dinner: yogurt.

Wednesday

• Breakfast: oatmeal with milk.
• Second breakfast: bread with butter.
• Lunch: fish soup.
• Snack: cottage cheese with low-fat sour cream.
• Dinner: liver, buckwheat.
• Late dinner: seaweed salad.

Thursday

• Breakfast: sugar-free granola with milk.
• Second breakfast: yogurt.
• Lunch: weak meat broth with egg.
• Snack: vegetable salad.
• Dinner: stewed cabbage, rice.
• Late dinner: fruit drink.

Friday

• Breakfast: bread with tomatoes and cream cheese.
• Second breakfast: pear.
• Lunch: pasta with meat hedgehog.
• Snack: almonds.
• Dinner: baked potatoes with herbs and butter.
• Before going to bed: herbal tea, fermented baked milk.

Saturday

• Breakfast: cottage cheese pancakes 5%, green tea.
• Second breakfast: prunes.
• Lunch: chicken soup, bread.
• Snack: cabbage and carrot salad.
• Dinner: cucumber and tomato salad.
• Late dinner: a glass of milk.

Sunday

• Breakfast: millet porridge, juice.
• Second breakfast: orange.
• Lunch: vegetable soup with tomatoes, peppers and Brussels sprouts.
• Snack: pear.
• Dinner: steamed fish cake and vegetables.
• Late dinner: kefir.
  

Diet for Pregnancy - 2nd Trimester

In the second trimester of pregnancy (from 13 to 28 weeks), pay attention to vitamin D and calcium (they are absorbed only in conjunction). Include dairy products, spinach, eggs, sea fish, cod liver, butter in your diet. Pregnant women may experience swelling, so the diet for every day should include a decrease in the amount of salt consumed.

Get into the habit of regular walks in the fresh air, even during the cold season. Consume potentially allergenic foods with caution: citrus fruits, red berries, nuts. In the second trimester, the load on the liver of a pregnant woman increases, so exclude fatty and fried foods.

Diet for pregnant women - 3rd trimester

During this period (from 28 weeks to the end of the 40th), the baby grows more actively than in the previous two. Mom puts on weight more noticeably, the body prepares for childbirth. The diet of a pregnant woman in the 3rd trimester involves a menu with a restriction of simple carbohydrates. This does not mean that the diet should be aimed at losing weight and losing weight. It's more about a balanced diet.

During pregnancy, strict restrictions should be avoided, and even more so, you should not starve yourself. Just like in the second trimester, watch your calcium intake. To exclude edema, fatigue and toxicosis, try to give up fatty meat.

Protein Diet for Pregnancy

Following the principles of this diet helps to return to its former shape almost immediately after childbirth. The protein diet for pregnant women is based on the main rule - the daily protein intake should be 120 grams. However, in addition to protein foods, a future mother can consume up to 400 grams of carbohydrates per day.

It is also important to consider what not to eat during pregnancy. Banned are chocolates, cakes, sugar, white bread and fast food. There are other basic rules:

• Distribute food throughout the day. The optimal number of meals is 5 times a day. Five meals a day includes three main meals and two light snacks.
• Keep breaks between meals at 3.5 hours.
• Drink enough water per day, but in small portions during the day, not at night.

Benefits of a protein diet for pregnant women

• You eat a varied diet and don't feel hungry because protein takes a long time to digest.
• You eat enough protein, which is an important micronutrient for the body.
• You don't completely eliminate carbohydrates. The diet includes fruits, vegetables and grains. The only thing you cut out of your life is fast-digesting carbohydrates like white bread and sweets. Simple carbohydrates just negatively affect the digestion of pregnant women and lead to constipation. As a rule, these are empty calories with no nutritional value.

The cons of a protein diet for pregnant women for weight loss

• The protein diet may not suit you, as it does not adjust much depending on the trimester. Before starting a diet, you should consult a doctor.
• As part of the diet for pregnant women, general recommendations are given for each day, which you adhere to, missing individual indicators.
• Some sources state that in the first trimester it is necessary to consume 60-90 grams of protein per day, and from the 5th month of pregnancy - increase the daily rate to 120 grams. To determine the optimal amount, contact your doctor.

It should be noted that in excess of protein can overload the body and lead to undesirable consequences. It provokes increased work of the kidneys, necessary for the removal of their decay products. Lack of fiber and an excess of proteins - let it lead to stomach problems in the form of bloating, heaviness, heartburn, and so on.

Daily protein diet menu for pregnant women - 1st trimester

• Breakfast: oatmeal and dried fruits (literally a few pieces) and rosehip broth.
• Snack: any fruit, medium-fat cottage cheese no more than 100 grams and 1 tablespoon of curdled milk.
• Lunch: chicken broth soup, steamed vegetables up to 200 grams and 1 piece of lean fish for a couple.
• Snack: natural yogurt (1 cup) and an apple.
• Dinner: Mixed vegetable omelette and a slice of whole grain bread.

Daily protein diet menu for pregnant women - 2nd trimester

• Breakfast: whole grain bread slice, hard boiled egg and green tea.
• Snack: 1 glass of fermented baked milk and a small banana.
• Lunch: broccoli soup, rice with chicken (200 grams), grated carrot salad with sour cream
• Snack: a handful of hazelnuts and 5 pieces of dried apricots.
• Dinner: fresh vegetable salad and a handful of cottage cheese.
• Snack: a glass of low-fat yogurt.

Daily protein diet menu for pregnant women - 3rd trimester

• Breakfast: rice milk porridge with dried fruits, raisins and fruit drink.
• Snack: diet syrniki with oatmeal and pear.
• Lunch: fresh cabbage soup and grilled fish with vegetable stew (medium portions).
• Snack: 1 cup yogurt, a slice of whole grain bread, an apple.
• Dinner: fresh vegetable salad and steamed turkey with 50 grams of buckwheat.
• Snack: low-fat kefir 1 cup.

Diet number 9 for pregnant women

Diet (table) number 9 for pregnant women with diabetes provides for fractional meals with a break between meals of 2.5 hours. This mode will avoid spikes in blood sugar. One serving should not exceed 150 g. It is based on the recommendations of the Soviet gastroenterologist Pevzner.

When following table number 9, it is necessary to limit the amount of carbohydrates to 200-300 g per day. Two meals should be rich in protein. The total caloric content of the diet should not exceed 2500 kcal. At its core, diet number 9for pregnant women with gestational diabetes is somewhat similar to the principle of nutrition, in which protein predominates. Gestational diabetes mellitus (GDM) manifests itself during the period of bearing a child and is limited by the duration of pregnancy, that is, sugar rises only in these months.

When following the Pregnancy Diet 9, sugar and simple carbohydrates should be excluded from the diet. Limit your intake of pasta, starchy vegetables and legumes, fried foods, fatty foods, smoked foods, and salt.

Diet table number 9in case of diabetes, pregnant women are obliged to exclude sugar and simple carbohydrates: even from 100 g of pasta, the glucose level can jump up to 8 units. Now the woman's body is under tremendous stress: hormones block insulin, and the pancreas must produce more of it than in any other state.

High blood sugar can affect both the mother's well-being and the baby's health. Diet table number 9 for gestational diabetes in pregnant women takes into account the preparation of a balanced menu that helps to cope with unpleasant symptoms. We recommend regular visits to the doctor during pregnancy so that he can track the dynamics of the baby's development and adjust therapeutic nutrition for diabetes.

It is not worth neglecting the doctor's recommendations, because diabetes during pregnancy can harm both the mother and the child. In rare cases, the disease can lead to miscarriage.

Diet table number 9 for GDM in pregnant women is also suitable for weight loss, because you control the amount of carbohydrates and reduce sugar in the diet. What do you need to know about the power plan? We share the basic principles of the 9th table.

Keep a food diary

To lose weight and improve your health, you need to control the percentage of carbohydrates and sugar in the diet. The easiest way to do this is with a diary. Write down every meal regularly so that the doctor can adjust the menu based on the results of the tests. If the sugar level jumps sharply, the specialist will know what is the reason.

Control carbohydrates

Diet table number 9 for pregnant women is a menu for every day with a minimum amount of carbohydrate foods. If they are present, they should be evenly distributed throughout the day. This way you avoid sudden spikes in blood sugar after eating. Doctors recommend reducing portions to small and medium and do not forget about healthy snacks.

Bet on foods with a low glycemic index

A diet for high sugar in a pregnant woman necessarily includes foods that do not cause large drops in blood glucose levels. Choose healthy, low-GI carbohydrate foods such as vegetables, beans, low-fat dairy, berries, and whole grain snacks.

Include lean proteins such as tofu, chicken, fish, and eggs, as well as healthy fats in your diet. The list includes nuts, avocados and olive oil.

Keep yourself away from foods that are low in nutrients. Sweets, sugary drinks, ice cream and fast food - these foods are prohibited for diabetics. And no compromises, because you need to think not about momentary pleasures, but about the health of both of you.

In order for the diet table No. 9 for pregnant women to be suitable for weight loss (under the supervision of a doctor), you need to follow other important rules:

• Control your daily calories. It is calculated from the individual characteristics of the body (35 kcal per 1 kilogram of mother's weight), but does not exceed 2000 calories per day. Half of the diet is healthy carbohydrate meals, 20% is protein foods, and the rest is unsaturated fats.
• Do not exceed the allowed daily allowance of salt - 12 grams.
• Drink the required amount of water, at least 2 liters.
• Eat small meals up to 6-7 times a day. Try to maintain a pause between meals at 2 hours.
• Replace sugar with sweeteners.
• Steam or simmer food. Fried foods are completely excluded. Meat and vegetables can be baked.
• Smoked and fried foods are prohibited.
• Priority is given to foods high in fiber.

If you are on a diet for pregnant women with diabetes and are overweight, be sure to keep an eye on the increase. Get on the scale every week and periodically take urine and blood tests. Of course, don't forget your home blood glucose meter. People with diabetes should definitely have a device in their first aid kit.

Diet 9 table for pregnant women - menu

Monday

• Breakfast: vegetable salad, porridge, boiled egg.
• Second breakfast: kissel.
• Lunch: liver with puree, chicken broth, juice.
• Afternoon snack: peach.
• Dinner: chicken breast, cabbage salad with carrots.
• Late dinner: curdled milk.

Tuesday

• Breakfast: cottage cheese, oatmeal, vegetable juice.
• Second breakfast: kefir.
• Lunch: boiled salmon, buckwheat, lean cabbage soup.
• Snack: apple.
• Dinner: boiled egg, vinaigrette.
• Late supper: fermented baked milk.

Wednesday

• Breakfast: chicory drink, yogurt, barley porridge.
• Second breakfast: milk.
• Lunch: baked turkey, vegetarian borscht, fruit.
• Snack: orange.
• Dinner: steamed fish cake, vegetables.
• Late dinner: kefir.

Thursday

• Breakfast: millet porridge, cottage cheese, tea.
• Second breakfast: kefir.
• Lunch: boiled chicken, soup, compote.
• Snack: jelly.
• Dinner: cabbage rolls, boiled meat.
• Late dinner: curdled milk.

Friday

• Breakfast: boiled egg, vegetable salad.
• Second breakfast: vegetable juice.
• Lunch: boiled veal, stewed cabbage, soup.
• Snack: pear.
• Dinner: boiled fish, vegetable casserole.
• Late dinner: yogurt.

Saturday

• Breakfast: buckwheat porridge with yogurt.
• Second breakfast: kissel.
• Lunch: stewed rabbit, baked potatoes, fish soup.
• Snack: kefir.
• Dinner: barley, boiled fish.
• Late dinner: apple.

Sunday

• Breakfast: buckwheat, boiled egg.
• Second breakfast: an apple.
• Lunch: rice, steamed beef cutlets, mushroom soup.
• Afternoon snack: fermented baked milk.
• Dinner: mashed potatoes with fish, vegetables.
• Late dinner: curdled milk.

Consult your doctor regularly, do not hesitate to ask questions about pregnancy - there can be no trifles in such a topic. Try to follow a healthy lifestyle. Eliminate harmful foods from the diet and add healthy foods to the menu based on the recommendations of experts.

Diet for pregnant women to lose weight - nutritionist's advice: video

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Proper nutrition during pregnancy and plays a major role in the development of the baby. Your doctor will help you create a complete menu based on your individual characteristics, but there are three simple rules that all pregnant women should follow.

RULE ONE

Eat healthy, balanced meals.

Have you been eating right for a long time? That's great, so you don't have to change much during pregnancy. If in ordinary life you preferred sandwiches and cakes to fruits, then you will have to significantly reconsider your eating habits.

Include in your daily diet:

1) Fruits and vegetables - Wash them thoroughly. If blood tests show the absence of antibodies to toxolasma, then you should not eat raw fruits and vegetables.

2) Protein – Your developing organism constantly needs this building material. Remember to include fresh fish and lean meats in your menu every day.

3) Good carbs - Choose slow carbs that provide energy but don't spike your blood sugar. Instead of regular bread, buy whole grains, instead of sweets, indulge in dark chocolate (it is also rich in magnesium).

4) Dairy products - They are rich in calcium, which means they are indispensable for the formation of the child's skeleton. Try to consume dairy products at least 2-3 times a day.

5) Lipids - These important substances are involved in the formation of cell membranes and the nervous system. Fish, such as salmon and cod, contain essential Omega-3 fatty acids that our body cannot synthesize on its own.

6) Water - It never hurts to repeat that water affects all processes in the human body. During pregnancy, doctors recommend drinking at least one and a half liters of water. The level of fluid in the body can be tracked by the color of the urine. If it is not light and not transparent, then you should drink more water. If possible, buy mineral water rich in calcium and magnesium.

RULE TWO

Do not eat for two.

The common myth that during pregnancy you need to eat for two is far from the truth. Yes, of course, now you need more calories, but the female body is programmed to raise a baby and does this using rich internal resources. In fact, overeating harms not only your figure and well-being, but also the embryo that is forming in your stomach.

1) Eat at least three meals a day. If you skip a meal, the next time the prudent brain will give a signal to put aside some fat reserves for a rainy day. If you are still bothered by nausea, try to eat five small meals a day.

2) Do not eat on the run. Try to eat slowly, sitting at the table and chewing your food properly. We need at least 20 minutes to feel full and not overeat.

3) Don't let yourself get hungry. If you take long breaks between meals, then you can not avoid the "attacks" of severe hunger, during which half the refrigerator is easily swept away. Always keep fruit, yogurt, nuts or cherry tomatoes ready. This will help to keep from impulsive cake and other harmful excesses.

RULE THREE

Avoid hazardous products.

Alcohol is not the only prohibition in the diet of a future mother. There are a number of products that can be contaminated with microorganisms that are dangerous for the development of the fetus.

1) Forget pates, meat carpaccio and jamon, as well as raw milk and cheeses based on it - all of these can contain listeria.

2) Thoroughly wash fruits and vegetables that you eat raw with special detergents. Even better, if you can get rid of the skin, you can safely eat them without fear of harmful bacteria like Toxoplasma or Listeria.

3) Keep the meat well cooked to avoid the risk of toxoplasmosis. During pregnancy, refrain from sushi and other seafood that has not undergone heat treatment, as well as dishes containing raw eggs - this will help not be afraid of salmonella.

4) Increase safety precautions. Be sure to wash your hands after touching raw food, and use special products for washing plates, cutlery and the refrigerator.

Experts unanimously say that a balanced diet during pregnancy is the main condition for the well-being of the mother and the harmonious development of the fetus. It is important to remember that the body of a pregnant woman is perfectly able to cope with the important task of raising a child, but it needs to supply nutrients and trace elements in a timely and uninterrupted manner. The common myth that a pregnant woman should eat for two has long been debunked. The energy value of the food consumed should correspond to the costs of the body. Very often, expectant mothers overeat, while their physical activity decreases. You do not need to eat for the future, because an excess of nutrients can lead to a change in the metabolism and function of the endocrine glands of the fetus, which means that the development of its internal organs and systems will be disrupted.

On the contrary, malnutrition can also negatively affect the baby - a deficiency of amino acids, vitamins, minerals and polyunsaturated fatty acids disrupts the metabolic system, which can lead to early miscarriages, impaired intrauterine development of the fetus, as well as an increased risk of various diseases in children. In the first half of pregnancy, doctors recommend adhering to four meals a day, and in the second half, switch to a more fractional, 5-6 meals a day. Throughout pregnancy, foods in the diet should be distributed in such a way that meat, fish, cereals are included in breakfast, lunch and dinner. For dinner, it is recommended to give preference to dairy and vegetable foods, and it is advisable to eat dinner no later than 2-3 hours before bedtime. In pregnancy that occurs with complications, as well as accompanied by any diseases, allergies or excessive weight gain, the individual diet must be adjusted with the doctor in the antenatal clinic.

In some cases (for example, with late toxicosis), you may be recommended a special diet or fasting days, during which mononutrition is observed, for example, apple and kefir days. Remember that such food is not complete in terms of microelements, vitamins and energy value, so it is prescribed no more than once a week. Perhaps the main criterion for assessing the eating behavior of a pregnant woman is weight gain, which normally ranges from 8 to 15 kg for all nine months of pregnancy (300-350 g per week in the second half).

In the first half of pregnancy, a woman's diet should not differ much from her usual one, if you are already a supporter of a healthy diet. The expectant mother should carefully consider the diet, because during this period all the organs and systems of the fetus are formed - a woman should regularly receive proteins, fats, carbohydrates, vitamins, minerals and trace elements in the right amount. The daily requirement for building materials during this period: 110 g of protein, 75 g of fat and 350 g of carbohydrates with a total energy value of 2400-2700 kcal. This ratio is fully consistent with the needs of the body of a pregnant woman. Almost all expectant mothers change food habits and taste whims unexpected for women arise: someone suddenly starts dreaming about pickles (this pregnancy test is sometimes more revealing than any pharmacy tests), someone is ready to eat cottage cheese in the morning, afternoon and evening , and someone even dreams of sauerkraut at night. It is necessary to listen to the requests of the body, even the most unexpected ones, and satisfy them - without abuse, of course. By the way, if during pregnancy you suddenly discover that you have an appetite for chalk (or other food oddities), then this body “shouts” to you about a lack of iron - consult your doctor to rule out anemia.

In the second half of pregnancy, the amount of protein in the diet already increases to 120 g, fat - up to 85 g, and carbohydrates - up to 400 g. The total energy value of the diet should now be 2800-3000 kcal. After going on maternity leave, when, as a rule, physical and mental activity decreases, it is recommended to reduce the calorie content of the daily menu. A dairy-vegetarian diet should be preferred, but proteins should not be completely forgotten. The growth of the uterus, placenta, mammary glands and an increase in blood volume require additional proteins from the female body. During this period, the share of animal protein in the diet should be 50%, of which - about 25% due to meat (120-200g) or fish (150-250g), 20% due to milk (500g) and up to 5% - due to eggs (1 pc.). Low-fat cottage cheese, milk and dairy products like kefir and yogurt, boiled lean meat and fish are a rich source of complete and easily digestible proteins, as well as essential amino acids.

FATS

As for fats in the diet of a future mother, out of 75-85 g of the recommended amount, 15-30 g should be vegetable oils (sunflower, corn, olive), containing fatty acids and vitamin E.

CARBOHYDRATES

Doctors have long proven the dependence of the mass of the fetus on the amount of carbohydrates in the diet of a pregnant woman. The norm of 350-400 g of carbohydrates should be supplied to the body through foods rich in vegetable fiber - whole grain bread, cereals, vegetables, fruits and berries.

SUGAR

It is very important in the second half of pregnancy to reduce the consumption of confectionery, jams and sweets, as all these sweets increase the weight of the pregnant woman and the weight of the fetus. The amount of sugar should be no more than 40-50 g per day.

VITAMINS

The need for vitamins in pregnant women doubles. A balanced diet should consist of vegetable products (cereals, vegetables, fruits, legumes, wholemeal flour products) and animal products (milk, butter, liver, meat, eggs, cottage cheese) - thus, the body will receive the necessary amount of vitamins and trace elements, so you do not need to take vitamins in tablets.

IRON

You should also pay attention to the regular presence of iron-rich foods in the diet - the daily norm of this valuable element during pregnancy is 15-20 mg. Iron is found in the liver, green apples, buckwheat, oatmeal, egg yolk and greens.

SALT

In addition, depending on the trimester, you need to control the amount of salt in the diet to avoid swelling. In the first trimester, 10-12 g of table salt is allowed, in the second - up to 8 mg, and in the last two months - up to 5 g per day.

LIQUID

The fluid requirement of pregnant women is 2-2.5 liters. Most of this volume is contained in products, so the liquid itself should be 1-1.2 liters (water, tea, milk, compotes, soups). In the last weeks of pregnancy, especially with a tendency to edema, the amount of fluid is reduced to four glasses.

Breakfast - the very first meal of the day, is extremely important for the well-being and skin condition of the expectant mother. It is advisable to adhere to the established diet, that is, have breakfast the first time, for example, at 8 am, and the second time at 11.

Already in the first trimester, it is necessary to make a diet in such a way that the main load falls on the first half of the day. Breakfast should take about 30% of the daily diet, and second breakfast - 15%. True, nutrition experts are still arguing which breakfast should be lighter: the first or the second. Therefore, every woman has the right to focus on her feelings herself - the body will tell you which order suits you personally. The first trimester of pregnancy for many women becomes very difficult in terms of breakfast, and few people enjoy the thought of eating after waking up. However, it is the right breakfast that can help to cope with toxicosis and set the body to work efficiently throughout the day. First, drink a glass of water. With toxicosis, you should not immediately get out of bed. The horizontal position and small portions will save you not only from morning sickness, but also from heartburn, constipation, heaviness in the stomach - frequent “side effects” of any pregnancy. To avoid unpleasant symptoms of toxicosis, experts recommend abstaining from meat and milk during breakfast, while fermented milk products are quite acceptable.

Menu options

The main thing in the breakfasts of the first trimester is to choose easily digestible foods: cereals on the water, muesli, low-fat cottage cheese with a banana. The second breakfast can already be more serious: scrambled eggs, salad with boiled chicken breast, whole grain toast with cheese and avocado.

The three best breakfasts of the first trimester:

1. Oatmeal with water with apple and cinnamon

Oatmeal is not for nothing called “beauty porridge”, because it is a valuable source of vitamins A, B, C, PP, E, as well as magnesium, phosphorus, fluorine, calcium, potassium, nickel and other important minerals and nutrients. This porridge cleanses the skin and has a beneficial effect on complexion. Due to the large amount of natural fiber contained in oatmeal, it improves the functioning of the stomach and intestines.

2. Muesli with yogurt

Proper muesli contains a lot of useful properties: corn flakes contain vitamins A and E, rice flakes contain amino acids, wheat, oat and rye muesli contains potassium, iron and phosphorus. Complex carbohydrates in the composition of cereals help the gastrointestinal tract, prevent constipation and inflammatory processes in the intestines. Yogurt is also good for bowel function - it contains beneficial bacteria.

3. Low-fat cottage cheese with banana

Cottage cheese as a source of calcium is important throughout pregnancy. In addition to fiber, a banana contains an abundance of potassium and magnesium - microelements vital for the cardiovascular system. They nourish and saturate the brain cells with oxygen, and also normalize the water-salt balance. In addition, B vitamins help to quickly get rid of fatigue and nervous tension, and iron has a positive effect on hemoglobin.

In the second and third trimesters, expectant mothers should continue to eat frequent, but not too bulky meals. Remember that full nutritious breakfasts during pregnancy will save your figure from a lot of weight gain and cheer you up for the whole day. During this period of pregnancy for breakfast, you need to choose foods with a low glycemic index. A proper second and third trimester breakfast consists of cereal, scrambled eggs and a vegetable smoothie or freshly squeezed juice mixed with water (apples and other low-sugar fruits) - these drinks contain vitamins and improve bowel function.

Three best breakfasts of the second/third trimester:

1. Millet porridge

Millet is rich in vitamins D (which means it strengthens hair and nails), A, B1, B2, B5 and PP. In addition, it contains natural fiber, potassium, several types of starches and amino acids. Porridge improves metabolism, the work of the gastrointestinal tract and the cardiovascular system.

2. Omelet

Eggs are valuable for pregnant women, especially for protein. In one egg it is 8-10 g. In addition, they contain folic acid and important minerals such as calcium, magnesium, zinc, iodine, iron and phosphorus. Eggs are a storehouse of vitamins A, B2, B3, B6, D.

3. Fruit and vegetable smoothie

Blend carrot juice (150 ml), apple juice (75 ml), fresh spinach (125 g), cucumber (½), apple (1), leaves in a blender basil (10 g) - such a vitamin cocktail will be a great start to the day.

Lunch during the entire pregnancy should account for the bulk of the daily diet - about 40%. During the day, food is better absorbed, besides, a hearty lunch will make it possible to get by with a light dinner, which means that you will be able to avoid feelings of heaviness in the stomach, excess weight and sleep problems. Doctors recommend strictly observing the diet and having lunch at 14.00 - 15.00. For lunch, it is best to eat foods rich in protein - fish, eggs, lean meats. They give your body and the growing fetus the necessary building material. Also, in addition to meat, at any time, you need to focus on fresh vegetables and fruits, as well as complex carbohydrates. As for the method of heat treatment of dishes, it is best to steam or bake in the oven. Stewed and boiled foods are less healthy, and the most undesirable way to prepare food during pregnancy is frying.

The standard dietary recommendations for all nine months should be ignored only in the last trimester - at this time it is important to limit the consumption of meat, eggs and wheat bread. It is better to shift the emphasis on the menu to vegetables, herbs, fruits, dairy and whole grains. In the last two to three weeks before childbirth, doctors recommend completely eliminating meat, eggs, dairy and sour-milk products from the diet. An excess of calcium can lead to difficulty in the passage of the child through the birth canal, and also increase the risk of early closure of the fontanel in the fetus, which can greatly complicate childbirth.

Here is a sample menu of healthy and tasty meals for the week:

Monday: Fish hodgepodge (fish contains polyunsaturated fatty acids essential for the heart, brain and skin condition, as well as vitamins A, B, E and D), vegetable salad (vegetables are rich in vitamins and fiber, which improves the functioning of the gastrointestinal tract).

Tuesday: Lentil soup (lentils are a rich source of vegetable protein), seaweed salad (contains iodine important for a healthy pregnancy) with egg.

Wednesday: Broccoli soup (this cabbage is indispensable in terms of protein, beta-carotene, as well as a lot of important trace elements such as iron, zinc, magnesium and calcium) and green peas (with it the body will receive protein, vitamin C, folic acid, potassium, calcium, phosphorus, iodine and iron) meat patties (protein) with bulgur (contains vitamins A and B, as well as folic acid, magnesium, calcium, zinc and iron).

Thursday: Chicken soup, vegetable salad with feta (lunch combining protein, fiber, calcium)

Friday: Rassolnik with beef (protein and fiber), buckwheat (a rich source of iron, folic acid and lysine protein) with oil (olive or walnut)

Saturday: Mushroom cream soup (protein, lecithin, antioxidants) boiled fish (fish contains Omega-3 polyunsaturated fatty acids, as well as protein, iodine, phosphorus and vitamin D) with potatoes and vegetable salad (fiber, vitamins).

Sunday: Sorrel soup (a source of vitamins C and B1, carotene, iron, phosphorus, fluorine) with egg and sour cream, boiled chicken with vegetables (protein, vitamins, fiber).

The most important thing to know about dinner during pregnancy is that it should be light and filling at the same time. Light because it will avoid heartburn and feelings of heaviness that can lead to insomnia. And hearty, because, ideally, dinner should be the last meal of the day. Late snacking will not benefit you or your unborn baby, and besides, it is the nightly raids on the refrigerator that usually lead to overweight. Dinner should account for approximately 25-30% of the main volume of the daily diet.

Nutritionists advise pregnant women to have dinner before 7:00 pm so that the body has time to digest food before going to bed. It is best to give up foods that cause fermentation (for example, grapes, milk, legumes, cabbage, fresh apples, etc.) and use stewing, boiling or steaming as a way to heat food.

In the first trimester, it is important to eat a full and varied diet: vegetables, fruits, meat, fish, seafood, greens, etc. In the second trimester, you should gradually reduce the intake of carbohydrates (bread, flour products, sweets) and liquids. This is especially true for dinner, as excess water in the evening can lead to puffiness in the morning. And of course, you should not end your dinner with a cup of strong coffee. In addition to the well-known stimulating effect, coffee interferes with the absorption of calcium, which is important for the formation of the fetus. In the third trimester, dinner should be treated especially carefully. It is best to reduce meat consumption by 2-3 times or refuse it altogether. This also applies to rich meat broths (they impair liver function), eggs, mushrooms and confectionery. It is best to give preference to fish and seasonal vegetables and fruits.

A sample menu of healthy and tasty dinners for a week might look like this:

Monday: salmon steak (salmon is an indispensable source of omega-3 fatty acids, potassium phosphorus, and vitamins B1 and PP) with young potatoes in their skins (potatoes are rich in folic acid, vitamin C and potassium, which is important for the functioning of the cardiovascular system).

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