Early pregnancy healthy diet

Pregnancy Diet: 13 Foods to Eat While Pregnant

Pregnant? Hangry? Looking for a snack that will make your tummy and your baby happy? You’re probably hearing it a lot: Eating nutritious foods while pregnant is essential.

We’re here to make your pantry into a one-stop shop of healthy and delicious foods that will give your baby the best start to life.

When building your healthy eating plan, you’ll want to focus on whole foods that give you higher amounts of the good stuff you’d need when not pregnant such as:

protein
vitamins and minerals
healthy types of fat
complex carbohydrates
fiber and fluids

Here are 13 super nutritious foods to eat when you’re pregnant to help make sure you’re hitting those nutrient goals.

During pregnancy, you need to consume extra protein and calcium to meet the needs of your growing little one. Dairy products like milk, cheese, and yogurt should be on the docket.

Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, B vitamins, magnesium, and zinc.

Yogurt, especially Greek yogurt, contains more calcium than most other dairy products and is especially beneficial. Some varieties also contain probiotic bacteria, which support digestive health.

If you’re lactose intolerant, you may also be able to tolerate yogurt, especially probiotic yogurt. Check with your doctor to see if you can test it out. A whole world of yogurt smoothies, parfaits, and lassi could be waiting.

This group of food includes lentils, peas, beans, chickpeas, soybeans, and peanuts (aka all kinds of fabulous recipe ingredients!).

Legumes are great plant-based sources of fiber, protein, iron, folate, and calcium — all of which your body needs more of during pregnancy.

Folate is one of the most essential B vitamins (B9). It’s very important for you and baby, especially during the first trimester, and even before.

You’ll need at least 600 micrograms (mcg) of folate every day, which can be a challenge to achieve with foods alone. But adding in legumes can help get you there along with supplementation based on your doctor’s recommendation.

Legumes are generally very high in fiber, too. Some varieties are also high in iron, magnesium, and potassium. Consider adding legumes to your diet with meals like hummus on whole grain toast, black beans in a taco salad, or a lentil curry.

Sweet potatoes are not only delicious cooked about a thousand ways, they’re also rich in beta carotene, a plant compound that is converted into vitamin A in your body.

Vitamin A is essential for baby’s development. Just watch out for excessive amounts of animal-based sources of vitamin A, such as organ meats, which can cause toxicity in high amounts.

Thankfully, sweet potatoes are an ample plant-based source of beta carotene and fiber. Fiber keeps you full longer, reduces blood sugar spikes, and improves digestive health (which can really help if that pregnancy constipation hits).

For a fab brekky, try sweet potatoes as a base for your morning avocado toast.

Smoked on a whole wheat bagel, teriyaki grilled, or slathered in pesto, salmon is a welcome addition to this list. Salmon is rich in essential omega-3 fatty acids that have a host of benefits.

These are found in high amounts in seafood, and help build the brain and eyes of your baby and can even help increase gestational length.

But wait: Have you been told to limit your seafood intake due to the mercury and other contaminants found in high mercury fish? You can still eat fatty fish like salmon.

Here are the high mercury fish to avoid:

swordfish
shark
king mackerel
marlin
bigeye tuna
tilefish from the Gulf of Mexico

Plus, salmon is one of the very few natural sources of vitamin D, which is lacking for most of us. It’s important for bone health and immune function.

Those incredible, edible eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. A large egg contains about 80 calories, high-quality protein, fat, and many vitamins and minerals.

Eggs are a great source of choline, a vital nutrient during pregnancy. It’s important in baby’s brain development and helps prevent developmental abnormalities of the brain and spine.

A single whole egg contains roughly 147 milligrams (mg) of choline, which will get you closer to the current recommended choline intake of 450 mg per day while pregnant (though more studies are being done to determine if that is enough).

Here are some of the healthiest ways to cook eggs. Try them in spinach feta wraps or a chickpea scramble.

No surprise here: Broccoli and dark, green vegetables, such as kale and spinach, pack in so many of the nutrients you’ll need. Even if you don’t love eating them, they can often be squirreled into all kinds of dishes.

Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. They’re a bonanza of green goodness.

Adding in servings of green veggies is an efficient way to pack in vitamins and fend off constipation due to all that fiber. Vegetables have also been linked to a reduced risk of low birth weight.

Try this kale eggs Florentine recipe or blend some spinach into a green smoothie and you won’t even know it’s in there.

Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline, and other B vitamins — all of which you’ll need in higher amounts during pregnancy.

Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. You’ll need more iron since your blood volume is increasing. This is particularly important during your third trimester.

Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weight and other complications.

It can be hard to cover your iron needs with meals alone, especially if you develop an aversion to meat or are vegetarian or vegan. However, for those who can, eating lean red meat regularly may help increase the amount of iron you’re getting from food.

Pro tip: Pairing foods that are rich in vitamin C, such as oranges or bell peppers, along with iron-rich foods may also help increase absorption.

Toss some vitamin C-rich tomato slices on that turkey burger or whip up this steak and mango salad.

Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants.

Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.

Berries are also a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.

Some of the best berries to eat while pregnant are blueberries, raspberries, goji berries, strawberries, and acai berries. Check out this blueberry smoothie for some inspiration.

Unlike their refined counterparts, whole grains are packed with fiber, vitamins, and plant compounds. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice.

Some whole grains, like oats and quinoa, also contain a fair amount of protein. They also hit a few buttons that are often lacking in pregnant people: B vitamins, fiber, and magnesium.

There are so many ways to adds whole grains to any meal, but we’re especially liking this quinoa and roasted sweet potato bowl.

Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish.

They’re also high in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, and vitamin C.

Because of their high content of healthy fats, folate, and potassium, avocados are a great choice during pregnancy (and always).

The healthy fats help build the skin, brain, and tissues of your little one, and folate may help prevent neural tube defects, developmental abnormalities of the brain and spine such as spina bifida.

Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas.

Try them as guacamole, in salads, in smoothies, and on whole wheat toast, but also as a substitute for mayo or sour cream.

Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.

One serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron, and potassium.

Prunes are rich in fiber, potassium, and vitamin K. They’re natural laxatives and may be very helpful in relieving constipation. Dates are high in fiber, potassium, iron, and plant compounds.

However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the candied varieties, which contain even more sugar.

Although dried fruit may help increase calorie and nutrient intake, it’s generally not recommended to consume more than one serving at a time.

Try adding a small portion to a trail mix with nuts and seeds for an on-the-go protein- and fiber-filled snack.

Fish liver oil is made from the oily liver of fish, most often cod. It’s rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.

Supplementing with fish oil may help protect against preterm delivery and may benefit fetal eye development.

Fish liver oil is also very high in vitamin D, of which many people don’t get enough. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.

A single serving (1 tablespoon or 15 milliliters) of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D, and vitamin A.

However, it’s not recommended to consume more than one serving per day, as too much preformed vitamin A can be dangerous for your baby. High levels of omega-3 may also have blood-thinning effects.

Low mercury fish like salmon, sardines, canned light tuna, or pollock can also help get you to your omega-3 goals.

Say it with me: We all have to stay hydrated. And pregnant folks especially. During pregnancy, blood volume increases by about 45 percent.

Your body will channel hydration to your baby, but if you don’t watch your water intake, you may become dehydrated yourself.

Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood, and reduced memory.

Increasing your water intake may also help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.

General guidelines recommend that pregnant women drink about 80 ounces (2.3 liters) of water daily. But the amount you really need varies. Check with your doctor for a recommendation based on your specific needs.

Keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee, and tea.

Pro tip: Try keeping a reusable water bottle on hand so that you can quench your thirst throughout the day.

Your growing baby is just waiting to slurp up all those nutrient-dense foods from a well-rounded eating plan of whole grains, fruits and veggies, lean proteins, and healthy fats.

There’s a whole world of delicious options that give you and your baby everything you’ll need. Keep your healthcare team informed of your eating choices and let them guide you on a plan with any necessary supplements.

This list should be a good start towards a healthy, well-nourished pregnancy.

Quick tips for foods to eat when pregnant
Dairy products, especially yogurt, are a great choice. They help you meet increased protein and calcium needs.
Legumes are super sources of folate, fiber, and many other nutrients. Folate is a very important nutrient during pregnancy.
Sweet potatoes are an excellent source of beta carotene, which your body transforms into vitamin A. Vitamin A is important for the growth and differentiation of cells in your growing baby.
Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in your growing baby. It’s also a natural source of vitamin D.
Whole eggs are incredibly nutritious and a great way to increase your overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.
Broccoli and leafy greens contain most of the nutrients that you’ll need. They’re also rich in fiber, which may help prevent or treat constipation.
Lean meat is a good source of high-quality protein. Beef and pork are also rich in iron, choline, and B vitamins, all of which are important nutrients during pregnancy.
Berries contain water, carbs, vitamin C, fiber, vitamins, antioxidants, and plant compounds. They may help you increase your nutrient and water intake.
Whole grains are packed with fiber, vitamins, and plant compounds. They’re also rich in B vitamins, fiber, and magnesium.
Avocados contain high amounts of monounsaturated fatty acids, fiber, folate, and potassium. They may help relieve leg cramps, too.
Dried fruit may be highly beneficial for pregnant women since they’re small and nutrient-dense. Just make sure to limit your portions and avoid candied varieties, to prevent excess sugar intake.
Drinking water is important as your blood volume increases during pregnancy. Adequate hydration may also help prevent constipation and urinary tract infections.

Nutritional Needs During Pregnancy

As you probably know, your body goes through lots of physical and hormonal changes during pregnancy. To fuel yourself and your growing baby, you’ll need to make great food choices from a variety of sources.

Eating a healthy, balanced diet will help you feel good and provide everything you and your baby need. The food you eat is your baby’s main source of nourishment, so it’s critical to get all of the nutrients you need.

The good thing? All of these nutrition guidelines aren’t that hard to follow and provide some delicious options. Even with cravings (hot sauce on peanut butter, anyone?) you can craft up a healthy menu in no time.

No surprise here: Your body has increased nutritional needs during pregnancy — you’re feeding a whole new person! Although the old adage of “eating for two” isn’t entirely correct, you do require more micronutrients and macronutrients to support you and your baby.

Micronutrients are dietary components, such as vitamins and minerals, that are only required in relatively small amounts.

Macronutrients are nutrients that provide calories, or energy. We’re talking carbohydrates, proteins, and fats. You’ll need to eat more of each type of nutrient during pregnancy.

Here are some general guidelines on a few important nutrients that will need to be adjusted based on your needs:

Nutrient	Daily requirements for pregnant women
calcium	1200 milligrams (mg)
folate	600–800 micrograms (mcg)
iron	27 mg
protein	70–100 grams (g) per day, increasing each trimester

Most pregnant people can meet these increased nutritional needs by choosing a diet that includes a variety of healthy foods such as:

protein
complex carbohydrates
healthy types of fat like omega-3s
vitamins and minerals

Your goal? Eat a wide variety of foods to provide everything you and your baby needs. It’s not that different from a regular healthy eating plan — just amplified a bit.

In fact, current guidance is to continue to eat as you normally would in your first semester, then increase 350 calories daily in your second trimester and 450 calories daily in your third trimester as your baby grows.

As often as you can, avoid overly processed junk foods. Chips and soda, for example, contain no nutritional value. You and your baby will benefit more from fresh fruits, vegetables, and lean proteins, such as chicken, fish, beans, or lentils.

This doesn’t mean that you need to avoid all of your favorite foods during pregnancy. Just balance them with nutritious foods so that you don’t miss any important vitamins or minerals.

Protein

Protein is critical for ensuring the proper growth of baby’s tissues and organs, including the brain. It also helps with breast and uterine tissue growth during pregnancy.

It even plays a role in your increasing blood supply, allowing more blood to be sent to your baby.

Your protein needs increase during each trimester of pregnancy. Research suggests that protein intake during pregnancy should be even higher than some current recommendations. It’s time to ramp up those shrimp fajitas, pork curries, jerk chicken, and salmon teriyaki.

You’ll need to eat about 70 to 100 g of protein a day, depending on your weight and which trimester you’re in. Talk to your doctor to see how much you specifically need.

Good sources of protein include:

lean beef and pork
chicken
salmon
nuts
peanut butter
cottage cheese
beans

Calcium

Calcium helps build your baby’s bones and regulates your body’s use of fluids. It does a body good, right?

Pregnant women need 1,000 mg of calcium, ideally in two doses of 500 mg, per day. You’ll likely need additional calcium to supplement regular prenatal vitamins.

Good sources of calcium include:

milk
yogurt
cheese
low-mercury fish and seafood, such as salmon, shrimp, catfish, and canned light tuna
calcium-set tofu
dark green, leafy vegetables

Folate

Folate, also known as folic acid, plays an important part in reducing the risk of neural tube defects. These are major birth defects that affect the baby’s brain and spinal cord, such as spina bifida and anencephaly.

When you’re pregnant, the American College of Obstetrics and Gynecology (ACOG) recommends 600 to 800 mcg of folate. You can get folate from these foods:

liver
nuts
dried beans and lentils
eggs
nuts and peanut butter
dark green, leafy vegetables

Iron

Iron works with sodium, potassium, and water to increase blood flow. This helps ensure that enough oxygen is supplied to both you and your baby.

You should be getting 27 mg of iron per day, preferably alongside some vitamin C to increase absorption. Good sources of this nutrient include:

dark green, leafy vegetables (noticing a trend with this one?)
citrus fruits
enriched breads or cereals
lean beef and poultry
eggs

Other considerations

Other nutrients are necessary to keep you thriving during your pregnancy like choline, salt, and B vitamins.

Aside from eating well, it’s important to drink at least eight glasses of water each day and to take prenatal vitamins. It’s difficult to obtain sufficient amounts of certain nutrients, including folate, iron, and choline, from food alone.

Make sure to speak with your doctor about which prenatal vitamins you should take.

During pregnancy, you may experience aversions to particular foods, meaning you won’t like the smell or taste. You may also have cravings for at least one type of food.

Pregnancy cravings

You might start aching for a donut, Chinese food, or a strange food combination like the classic pickles and ice cream.

It’s unclear why women develop food cravings or aversions during pregnancy. However, researchers believe hormones play a role.

It’s fine to give in to these cravings sometimes, especially if you crave foods that are a part of a healthy diet. However, you should try to limit your intake of junk food and processed foods.

There’s usually a tasty alternative that will be a better option. Craving some french fries? Oven-roasted sweet potato wedges can feel just as indulgent with lots of good nutrients.

Pregnancy aversions

Food aversions, on the other hand, may only be problematic if they involve foods that are important for baby’s growth and development.

Talk to your doctor if you have adverse reactions to foods you should be eating during pregnancy. Your doctor can suggest other foods or supplements to compensate for the lack of those nutrients in your diet.

Pica

Pica is a disorder that causes cravings for items that contain no nutritional value. Pregnant women with pica may want to eat clay, cigarette ashes, or starch, among other strange substances.

When a woman has pica during pregnancy, it may indicate a lack of a specific vitamin or mineral. It’s important to notify your doctor if you crave nonfood items or have eaten nonfood items. Eating such items can be dangerous for you and your baby.

If you’re concerned about weight gain, don’t stress too much. Some weight gain is normal during pregnancy. The extra weight provides nourishment to the baby. Some of it is also stored for breastfeeding after the baby is born.

Women gain an average of 25 to 35 pounds (lbs.) during pregnancy. It’s normal to gain less weight if you start out with more weight or to gain more weight if you were underweight before pregnancy.

You can speak with your doctor about the appropriate amount of weight for you to gain during your pregnancy. The chart below provides some general guidelines, though everyone is different.

Recommended weight gain during pregnancy with one baby

Starting weight	Body mass index*	Suggested weight gain
underweight		28 to 40 lbs.
average weight	18.5 to 24.9	25 to 35 lbs.
overweight	25 to 29.9	15 to 25 lbs.
obese	> 30. 0	11 to 20 lbs.

*Body mass index (BMI) can be calculated using the following equation: weight (in pounds) / height (in inches)²x 703.

Don’t worry too much about the number on the scale. Instead of focusing on your weight, concentrate on eating a variety of nutritious foods. Healthy eating is incredibly important, and dieting to lose weight or prevent weight gain can be harmful to you and your baby.

Besides eating a nutrition-focused diet, exercising during pregnancy can help you manage your health and de-stress. Swimming and walking are good choices to get moving. Choose an activity (or a variety!) that you enjoy.

Avoid any extreme sports or contact sports, such as rock climbing and basketball. Staying safe while getting your move on is ideal.

If you didn’t exercise before your pregnancy, start out slowly and don’t overdo it. Consider looking into some exercises or classes that focus specifically on pregnant people for extra support.

It’s also important to drink plenty of water so that you don’t get dehydrated. Make sure to talk to your doctor before you start a new exercise routine.

Make sure you’re eating a balanced and nutritious diet during your pregnancy so you and your growing baby can be as healthy as possible.

Include whole, nourishing foods, and limit your intake of foods without good nutritional value like processed and fast foods.

Eat these:

protein with every meal and snack
whole grains
five or more servings of fruits and vegetables per day
dairy products or high calcium foods
foods with essential fats
prenatal vitamins

Avoid these:

alcohol
excessive caffeine
raw meats and seafood
high-mercury fish
uncooked processed meats
unpasteurized dairy

Let your healthcare team guide you in creating a specific, enjoyable, and achievable meal plan based on your age, weight, risk factors, and medical history. You’ve got this.

Nutrition of a pregnant woman

So, your plans and decisions to give birth to a child have come true - you are pregnant! But this news causes you a double feeling: - on the one hand, a feeling of joy, and on the other hand, a feeling of certain fear and even fear of unknown trials for your life and the fate of the unborn baby. What will he be like? - healthy, beautiful, happy?...

And this largely depends on the woman herself, on what lifestyle she will lead during pregnancy and, most importantly, how she will eat. nine0003

Nutrition of a woman in different periods of pregnancy

The main thing in the menu of a future mother is variety. She should consume foods from all food groups: meat, fish, vegetables and fruits, dairy products, bread and cereals.

A woman's nutrition during pregnancy can be roughly divided into three periods (trimesters).

If before pregnancy a woman ate normally, felt comfortable, did not experience allergies to any products, then it is not worth changing her diet at an early stage of the first trimester of pregnancy. nine0003

During this period, all organs and systems in the child's body are formed, tissues are formed. The body needs complete proteins and vitamins: lean meat (rabbit, chicken, turkey), fish and seafood, dairy products. Be sure to eat rice, fresh or frozen vegetables, seasonal fruits. In the first trimester, many expectant mothers are still working. No matter how difficult it is to control your diet in the workplace, you need to do it - find time for a full breakfast and lunch. nine0003

In the first trimester of pregnancy, there is an active restructuring of the body and adaptation to a new state. During this period, it is recommended to switch to a low-calorie diet, which includes more fruits, juices, decoctions of dried fruits, including rose hips. At the very beginning of pregnancy, especially if toxicosis torments, more frequent, but less plentiful meals are recommended.

Always keep a hematogen, a bag of nuts or dried fruit in your pocket to have a snack on the street. If your condition does not allow you to eat regular food, you should pay attention to baby food. Baby products literally save expectant mothers suffering from severe toxicosis. These are boxed cereals, children's curds, cookies and fruit purees. nine0003

In the first trimester, special attention must be paid to the quality of products. Gradually abandon sauces, semi-finished products and canned food containing harmful chemical additives. Do not forget that the placenta freely accumulates and passes chemistry. The importance of products containing folic acid is great, without it intensive metabolism is impossible, its deficiency can cause developmental abnormalities. Folic acid is found in greens, nuts, white cabbage and broccoli, beets, legumes, and eggs. nine0003

According to nutritionists, the diet of pregnant women should be 300 kcal / day higher than that of non-pregnant women, but in the first trimester there is no need to increase the energy value of the diet at all; in the second trimester, an additional 340 kcal / day is required; in the third trimester - 452 kcal / day. Pregnant women generally get enough calories, and more than 80% of women achieve and even exceed the required weight gain. These extra calories benefit the fetus. An underweight woman should gain 16–20 kg during her entire pregnancy, an overweight woman about 7 kg, and a normal body weight of 11–12 kg. nine0003

In the second trimester there are active jumps in the height and weight of the baby and uterus, so the caloric content of the diet needs to be increased. It is desirable to eat more and better. At this time, the need for trace elements increases: iron, magnesium, zinc, selenium, calcium, potassium. The child creates his own "reserve" of trace elements using the mother's resource, which means that the mother should have enough of them for two.

Very often in pregnant women in the second trimester hemoglobin drops, this is a normal physiological phenomenon, if it is not threatening to health. You can increase hemoglobin by eating red meat, chicken, fish, dried fruits, pomegranates, green vegetables and fresh herbs, buckwheat, citrus fruits (oranges, grapefruits, pomelo, lemons), rosehip and berry infusions. nine0003

In the second trimester, a pregnant woman should limit the intake of smoked and fried foods, as well as salt in her diet. In no case should you limit the liquid. Pure water is the best drink for a pregnant woman, and water should be consumed up to 2-2.5 liters per day. Water is a natural drink for the body, it does not cause complications and has no contraindications. Edema is caused not by water, but by salt, which we not only add in its pure form, but also consume with canned food, mayonnaise, cheese, and sausage. The absence of salt is not harmful, it is naturally found in many products: vegetables, bread, so the diet will not remain completely without it. Excess salt disrupts metabolism. nine0003

During this period, you can increase the calorie content of food. Childbirth must be approached physically strong. It is better to eat meat and fish in the morning, for breakfast and lunch, and for dinner, prepare dairy and vegetable dishes: cheesecakes, stewed vegetables, cottage cheese and vegetable casseroles. It is necessary to minimize the intake of canned food, smoked meats, pickles and marinades, hot spices and fatty foods. Frequent walks in the air, physical activity are recommended.

In the third trimester, it is necessary to reduce the calorie content of foods at the expense of confectionery and flour products, eat less fatty meat, as well as cheese and sour cream. nine0003

By the end of this period, many experts advise pregnant women to give up meat altogether in order to increase tissue elasticity and prevent ruptures.

During the entire period of pregnancy, special attention should be paid to the combination of products. If you combine foods wisely, you can ensure more efficient absorption of food. If the food is digested poorly, then this can lead to rotting and fermentation of products and the formation of substances harmful to the body of the mother and child. In addition, the fermentation process is accompanied by gas formation, which can lead to flatulence (bloating) and discomfort. This is especially harmful in the last stages of pregnancy. nine0003

Try not to take the first, second and third course at the same time; this overflows the stomach and presses on the fetus, the food is poorly digested and poorly absorbed. Eat little and often. It is not recommended to eat immediately before starting work, a long walk, before charging and immediately after it; it is advisable to rest for 10 minutes before eating.

Eat only when you are hungry, try not to snack on the go. Follow the diet, eat at about the same time. nine0003

Proper preparation of food will help to maximize the useful substances contained in the products. Do not overcook food, try not to reheat the same dish several times, it is better to set aside only the portion that will be used. Cook in the most gentle way: baking, steaming, stewing. Avoid frying, boiling in large amounts of water, with this method of processing products, many useful substances are lost. If possible, do not cook for several days at once. Do not use aluminum cookware when cooking. Remember that for a pregnant woman, it is not calories that are important, but the quality of food, its naturalness, primarily a “living cell” (whole cereals, raw vegetables and fruits, fresh meat and dairy products). nine0003

What can harm the pregnant woman and the fetus

Smoking and alcohol – quit smoking from the first days of pregnancy, if you have smoked before, avoid "passive" smoking, and do not consume alcoholic beverages in any doses.

Lack of vitamins and microelements in the body - their absence or deficiency can lead to irreparable consequences. So, for example, iodine deficiency can lead to mental retardation of a child, folic acid deficiency - to severe fetal deformities, calcium deficiency - to a violation of the formation of the child's skeleton, iron deficiency - to anemia and a delay in the physical and neuropsychic development of the child. It is necessary to consult a doctor, perhaps he will recommend switching to iodized salt, as well as supplementing your diet with a vitamin-mineral complex and folic acid. nine0003

Excess weight is the risk of having a large child, which means the risk of complications during childbirth and the child's tendency to become obese at an older age.

The use of food additives (sauces, seasonings such as vegeta, bouillon cubes), exotic fruits, semi-finished products, carbonated drinks - the risk of allergies and anomalies in a child, unfortunately, increases.

Recommended for pregnant women:

Do not eat hot dogs and other snacks containing meat that has not been heated on fire or boiled in boiling water. nine0058
Avoid soft cheeses. Hard cheeses are safe.
Do not eat raw frozen pies and meat pastes, seafood. Canned analogues are safe.
Do not consume raw vegetables, unpasteurized juices, liver, meat, poultry and eggs that have not been sufficiently cooked. These products may contain Salmonella taxins.
Limit sweets.
In no case do not resort to starvation and various diets. nine0058
Regularly monitor blood pressure and do not miss visits to the gynecologist.

Remember!

Your child's development and health depend on your diet and lifestyle during pregnancy!

Nutrition during pregnancy in the first, second, third trimester

The most important nutritional rules for pregnant women

Monitor the calorie content of food and the variety of foods consumed.

It's great if the expectant mother began to think about her diet in advance and mastered the basics of a healthy diet for those planning a pregnancy. In this case, it will not be difficult for her to establish a regimen, being in an interesting position. She already knows that the proper nutrition of a pregnant woman should not be monotonous; dishes from various foodstuffs must be included in the menu: meat, fish, cereals, vegetables, fruits, etc. nine0003

Eat often and in small portions.

In an interesting position, a woman's appetite noticeably improves, especially in the second trimester, or when toxicosis passes. At this time, the expectant mother needs to be more careful and prudent. The nutrition of a pregnant woman in the early stages should be dosed so as not to get better and, at the same time, be able to provide the baby with useful substances.

Eliminate or limit harmful foods.

It is quite logical that a healthy diet for pregnant women excludes the frequent use of harmful products: fast food, salty and smoked products, sweets and starchy foods. It is important to remember that in most cases, their excessive consumption can adversely affect the child and in order not to harm the baby, you should eat them in moderation. nine0003

Never skip breakfast.

In the first trimester, the expectant mother may suffer from nausea and vomiting - signs of early toxicosis, due to which women often skip meals in the morning. Doctors insist that at least a small snack is necessary for breakfast. You can choose something that will not cause nausea, for example, some kind of fruit or lean product.

Prepare food in a gentle way.

Dietitians who advise on healthy eating recommend methods such as baking, sautéing, boiling or steaming. At the same time, the dishes retain a maximum of vitamins for mom and baby. nine0003

Drink plenty of fluids and do not eat dry food.

This is the golden rule of healthy nutrition for pregnant and lactating mothers. Drinking at least one and a half to two liters of water a day helps to remove toxins and improve bowel movements.

What foods should pregnant women eat in the first trimester?

The diet of the future mother in the first trimester should be healthy and balanced. Eat plenty of vegetables and fruits - they are rich in vitamins and fiber. Do not forget about carbohydrate food - it satisfies the increased needs of the female body for energy. Do not give up meat and dairy products that supply proteins - the building blocks for a growing fetus. Have fish days from time to time to ensure you get enough essential omega acids. nine0003

What should not be eaten during early pregnancy?

At the beginning of pregnancy, the fetus is most vulnerable, so it is advisable for the expectant mother to eat only high-quality and fresh food. Especially dangerous in the early stages are raw foods and dishes that have undergone insufficient heat treatment, such as unpasteurized milk, blue cheeses, soft-boiled eggs, sushi, meat "with blood", etc. They can lead to bacterial infections that are dangerous for a healthy pregnancy.

Pregnant nutrition in trimesters

Most women planning to conceive begin to monitor their diet before pregnancy. But even if the expectant mother has not thought about it before, it is never too late to start eating healthy foods. So, how to eat during pregnancy?

In the 1st trimester, nutritionists recommend a gradual transition to a healthy diet. Changing your diet too quickly will not help. Nutrition in the early stages of pregnancy should be varied. In the 1st trimester, products containing beneficial trace elements should be smoothly introduced. The most important thing is to keep the future mother in a good mood and well-being. nine0003

In the 2nd trimester there is a rapid development of the fetus. During this period, it is necessary to include in the diet foods that contribute to the further growth of the baby. There is a development of the brain, respiratory organs, the laying of teeth occurs and the skeletal system is strengthened. Mom needs to eat foods containing calcium and vitamin D.

In the 3rd trimester, you need to pay as much attention as possible to the calorie content of food. During this period, there is a high probability of rapid weight gain, which can complicate the last weeks of pregnancy and the birth process. With edema, which often occurs in the 3rd trimester, you should consult a specialist and follow a special diet. nine0003

Period of pregnancy

I trimester

II trimester

III trimester

Macro- and micronutrient requirements

iodine, magnesium, phosphorus, proteins, fats, potassium, iron.

Vegetable fats, vitamins E and D, ascorbic acid, retinol, calcium.

Recommended Food List

Lean meat, eggs, lean cheese and cottage cheese, liver, legumes, wholemeal bread, seaweed, fresh juice, fruits and vegetables, grains, sea fish. nine0003

Bran bread, dairy products, spinach, sea fish liver, lean meat, cereals, vegetables and fruits, herbs.

Sea fish, fruits and vegetables, nuts, vegetable soups, cereals, dairy products.

List of not recommended products

Fast food, chips, canned food, carbonated drinks, coffee, alcohol.

Canned food, sweets, mushrooms, coffee, alcoholic beverages, fast food, smoked and spicy foods. nine0003

Salty, fried, spicy dishes; alcoholic and carbonated drinks, strong coffee, fatty foods.

As can be seen from the table, in the first and third trimester the list of not recommended and allowed products is approximately the same. The most important thing is to make the weekly menu varied and balanced, which will help the baby develop properly.

Expectant mother's nutrition by weeks of child development

Changes are constantly taking place in the expectant mother's body, the fetus grows and develops, which means that the need for substances and microelements varies depending on the duration of pregnancy. The nutrition of a pregnant woman by week should remain healthy and varied. However, certain foods must be added to the diet. nine0003

1-4 weeks: dairy products (especially cottage cheese), green vegetables, eggs, broccoli, spinach, oatmeal, turkey;
5-10 weeks: dairy products, sauerkraut, dried fruits, lean beef, fruits, fruit drinks;
11-16 weeks: milk and dairy products (cottage cheese, kefir, cheeses), low-fat fish and meat, fruits and vegetables;
17-24 weeks: cabbage, bell peppers, carrots, lean poultry, rabbit, fish, eggs, berries, greens;
Weeks 25-28: cereals (oatmeal, buckwheat), low-fat soups, stewed vegetables, baked or boiled meat. nine0058
29-34 weeks: red fish, nuts, eggs, dairy products.
35-40 weeks: fresh fruits, stewed vegetables, salads, meat in small quantities.

Experts note that the nutrition of a pregnant woman should be balanced. It should contain sources of protein, fats, vitamins and minerals. The closer the timing of childbirth, the more “easy” the diet of the expectant mother should be.

Pregnancy Nutrition Pyramid

Experts recommend that their patients use the Pregnancy Nutrition Pyramid. Doctors rightly believe that this graphic image, like a table, summarizes all the necessary information. It shows what to eat during pregnancy and what should not be consumed in any case. For ease of reference, healthy foods are listed in descending order of benefit (from bottom to top). nine0003

cereals;
vegetables and fruits;
dairy and meat products;
animal fats, sweets.

The last floor - animal fats and sweets - these are the products that should be as little as possible in the diet of a pregnant and lactating woman.

So, we have looked at how to eat properly during pregnancy: what foods are best to eat and what kind of food intake should be followed by the expectant mother. Pregnancy is a time when you have a great opportunity to take care of yourself and your unborn child. A woman in an "interesting position" should remember that nutrition plays an important role in the development of the fetus. In addition, the daily diet affects the well-being and mood of the mother herself. nine0003

What should be avoided during pregnancy?

By and large, no products from the assortment of an ordinary supermarket, if they have not deteriorated and are cooked correctly, can harm the baby - only the figure of the expectant mother. Products that are really harmful to the fetus enter the table in completely different ways: these are large predatory sea fish (may contain a significant amount of mercury), game (there may be particles of lead from the shot), products purchased "on the highway", "from grandmother", etc.