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A Pregnant Woman's Daily Diet

Written by Elizabeth Somer, MA, RD

At no other time in life is nutrition as important as before, during, and following pregnancy. On the other hand, women can still eat foods that come in a box or a bag, eat out several times a week, or order pizza to go as long as they also follow a few simple eating-for-two dietary guidelines.

A Pregnant Woman Should Include in Their Daily Diet at Least:

• Five servings of fresh fruits and vegetables (including at least one serving of a dark orange vegetable, two servings of dark green leafy vegetables, and one serving of citrus fruit)
• Six servings of enriched, whole-grain breads and cereals. Three servings of nonfat or low-fat milk or milk products
• Two to three servings of extra-lean meats, chicken without the skin, fish, or cooked dried beans and peas
• Eight glasses of water

The guidelines for eating well for a healthy pregnancy are simple and easy to follow. When, where, and how much they eat is flexible, and often is governed by necessity. A pregnant woman in their first trimester might choose a snack for breakfast and a large evening meal if they suffer from morning sickness, but select a larger breakfast and a light evening meal in the last trimester when heartburn is more of a problem. Avoid or limit caffeine (such as coffee, tea, and colas) and avoid alcohol and tobacco. Since no safe limit has been established for alcohol, abstinence is a woman's best bet.

A Weighty Issue

If a woman does not gain enough weight, their baby also won't gain enough weight, which places the newborn at high risk for health problems. Optimal weight gains of 25 to 35 pounds in a slender woman helps ensure a healthy-sized baby. Underweight women should gain more weight, or approximately 28 to 40 pounds. Overweight women should not attempt to use pregnancy as a way to use up extra body fat, since stored body fat is not the stuff from which babies are made. A modest weight gain of between 12 to 25 pounds is recommended for these women.

Further weight gain beyond recommended amounts will not make bigger or healthier babies. It will make regaining a desirable figure more difficult after delivery. The secret is to pace the gain, with weight gain increasing from very little in the first trimester to as much as a pound a week in the last two months of pregnancy.

Folic Acid: It's a Must

Nutrition experts agree that the best place for the mother-to-be to get all the essential nutrients, including ample amounts of vitamins and minerals, is from their diet. The trick is getting enough. For example, the MRC Vitamin Study at the Medical College of St. Bartholomew's Hospital in London found that women taking folic acid supplements around conception had significantly lower risks for giving birth to babies with neural tube defects (NTD), a type of birth defect where the embryonic neural tube that forms the future brain and spinal column fails to close properly.

Luckily, in 1996 the U.S. Food and Drug Administration (FDA) issued a regulation requiring that all enriched grain products, including breads and pasta, be supplemented with folic acid. Every woman during the childbearing years should make sure they get at least 400 micrograms of folic acid from food or supplements.

The Post-Pregnancy Diet

Whether a woman breastfeeds or not, the secret to post-pregnancy nutrition is to gradually regain a desirable figure, while maintaining or restocking nutrient stores. In addition, since some babies are planned and others are surprises, it's never too late to start nourishing the next baby by continuing to eat a diet based on fresh fruits and vegetables, nonfat milk products, whole grains, and protein-rich beans and meats.

Healthy nutrition during pregnancy

Category: Healthy food.

Happiness, agonizing expectation, anticipation and even fear - all these feelings inevitably accompany pregnant women. And it is very important during this period not to surrender to emotions, but to remember the responsibility that is an integral part of this time. It is during this period that it is important to follow the basics of a healthy lifestyle, taking into account the requirements of pregnancy. Proper nutrition during pregnancy is the most relevant, since what a woman eats largely determines how her child will develop. For example, whether a pregnant woman receives enough protein depends on whether the child will have enough building material.

It makes sense to take into account one important feature: proper nutrition in early pregnancy will be somewhat different from the diet of a pregnant woman in the last weeks.

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

In the second trimester of pregnancy, nutrition should focus on increased protein intake, since it is now that the active growth of the child and its internal organs begins. All this requires a building material, that is, protein.

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

When planning a pregnancy, proper nutrition is also very important. The more healthy, hardy, strong the woman's body is at the time of conception, the greater the chances of successfully fixing the fetal egg in the uterus. And a certain set of vitamins in the body contributes to the proper development of the embryo.

As you can see, the difference in recommendations for proper nutrition of pregnant women by months, and sometimes even by weeks, is quite justified. However, there are, of course, general rules for proper nutrition during pregnancy, which will be discussed further.

General principles of proper nutrition during pregnancy

First of all, it is worth remembering one simple thing: it is better to get up from the table slightly hungry than with heaviness in the stomach from overeating. In this regard, it is better to adhere to the principles of fractional nutrition at all: eat less, but more often. The ideal option would be to eat 5-6 times a day. The last meal should be 3 hours before bedtime. If the feeling of hunger is unbearable, you can drink a glass of milk or yogurt, eat an apple or a pear. It is this diet for pregnant women that will be most optimal.

Proper nutrition during pregnancy, like, in fact, any proper nutrition, involves the exclusion or maximum restriction of fried foods, pickled foods and smoked meats. Steamed, boiled, stewed or baked food will be much more useful. Food for pregnant women should be as fresh and natural as possible, should not contain preservatives, excess salt, and the like.

Obviously, canned foods, various sausages and other long-term storage products, if not banned, then require strict control of their use.

Of course, it is recommended to give up fast food. However, it is worth noting that if the choice arises - to remain hungry or eat something not very healthy, it is better to choose the latter. A pregnant woman should not starve. Another thing is, if you get suspiciously often before such a choice, then you should think about carrying fruit or sandwiches with you.

Of great importance is the balance between such important components of nutrition as proteins, fats, carbohydrates, as well as vitamins and minerals. Of course, a balanced diet for pregnant women at different times implies a different balance of these components, the fact itself remains unchanged.

Weekly meals

1-3 weeks pregnant

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

Pregnancy planning is an extremely important period, on which, whatever one may say, both the health of the unborn child and the absence of any complications during pregnancy depend. So it turns out that proper nutrition before pregnancy is of paramount importance. At this stage, it is very important to increase the amount of folic acid. Doctors often recommend drinking it in the form of capsules, but it is much better to get all the vitamins from normal food. Folic acid is found in green leafy vegetables (spinach, lettuce, cabbage, etc.), asparagus, beans and legumes, seeds and nuts, citrus fruits.

It is equally useful to consume yellow fruits and vegetables. But it is better to refuse fatty and sweet foods. This will avoid problems with obesity, as well as reduce the risk of early toxicosis.

Approximately on the 10-14th day of the cycle, fertilization occurs and the movement of the fetal egg begins towards the uterus. From this time on, we can talk about the onset of pregnancy.

3rd week

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

In the third week of pregnancy, the egg is implanted and the placenta begins to develop, as well as the fetal membrane. For their full development, calcium is needed, which is found in dairy products, nuts, fish, legumes, fruit juices and cereals; and manganese, it can be obtained from nuts, spinach, beets, mushrooms, animal liver.

4 week

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

5 week

As a rule, toxicosis of pregnant women begins around this time. To alleviate this condition, you can slightly change your daily menu. So, meat and eggs, as well as other animal proteins, can be replaced with nuts, soy and other legumes. Instead of milk, you can eat yogurt and cheese. It will not be superfluous to introduce carrots, mangoes, apricots into the diet.

6 week

Toxicosis is in full swing, so the morning should start with crackers or unsweetened crackers. It is better to eat them immediately after waking up, without getting out of bed. At this stage, it is better to drink plenty of fluids, at least 8 glasses a day (for example: water with lemon juice or tea with lemon). At night, you can eat a handful of raisins.

7 week

At this time, problems with the intestines may arise. Therefore, you should avoid foods that promote gas formation, including cabbage. It will not be superfluous to refuse those products that strengthen. It is better to introduce prunes, fresh kefir and the like into the diet.

8 week

Ginger tea will help to cope with toxicosis, and do not forget about nuts.

9-10 weeks

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

11-12 weeks

The first trimester of pregnancy is coming to an end, and nutrition at this time should be special. This is the most difficult time, and it is very important to listen to yourself, to your body. If you want to eat a particular dish, then it is precisely those substances that are contained in it that your baby lacks. Of course, you shouldn't go to extremes.

13-16 weeks

Nutrition in the 2nd trimester during pregnancy is characterized, as already mentioned, by abundant protein intake. In addition, it is necessary to increase the total daily caloric intake of food. If in the first trimester it will be enough to eat 2400-2700 kcal, then from this time it is necessary to eat 2700-2900 kcal.

16-24 weeks

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

24-28 weeks

It is at this time that fractional nutrition becomes especially relevant. The uterus is actively growing, taking up more and more space in the abdominal cavity, and begins to put pressure on the stomach. Accordingly, the stomach becomes smaller, and it is difficult for it to contain a large amount of food. Even when eating small meals, a pregnant woman may be bothered by heartburn. It is better to give up carbonated drinks and coffee, they also provoke heartburn. In general, the nutrition of a pregnant woman in the third trimester should be as diverse as possible, as the needs of the baby grow.

29-34 weeks

At the 8th month, bones are actively growing and teeth are being laid, therefore, it is very important to eat as many calcium-containing foods as possible. For brain development, fatty acids are simply necessary, and they contribute to the absorption of calcium. Iron deficiency at this time can lead to the development of anemia, both in the mother and in the child. Fatty fish, nuts, red meat, dark green vegetables and seeds are the foods to eat during this period of pregnancy.

35-40 weeks

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

That's all that can be said about trimester nutrition. An example of a menu for pregnant women by trimesters may also be useful. Based on these menus and explanations for them, you can create a menu for yourself.

Sample menu for pregnant women for the 1st trimester

1. Breakfast: muesli with yogurt and freshly squeezed pear juice.

2. First snack: salmon sandwich.

3. Lunch: mushroom soup, cabbage salad, herbal tea.

4. Second snack: whole grain bread with cheese.

5. Dinner: carrot salad and vegetable risotto. You can drink everything with kefir.

In the first trimester, it is very important that a woman receives a large amount of folate and vitamin B6 from food.

An example of a menu for pregnant women for the 2nd trimester

In the second trimester for pregnant women, the presence of omega-3 acid, calcium, vitamin D and iron in the diet is important.

1. Breakfast: oatmeal in milk with apple and cinnamon, chamomile tea.

2. First snack: almonds with prunes.

3. Lunch: lentil soup, seaweed salad, cranberry juice.

4. Second snack: sandwich with herring.

5. Dinner: omelet with mushrooms and yogurt.

An example of a menu for pregnant women for the 3rd trimester

Carbohydrates and vitamin K play a special role here.

1. Breakfast: pancakes with cream cheese and curdled milk.

2. First snack: whole grain cheese sandwich.

3. Lunch: fish hodgepodge, tuna and green salad, rosehip broth.

4. Second snack: cheesecake.

5. Dinner: fish with rice and fermented baked milk.

Special nutrition for pregnant women

But this is not all the nutritional features of pregnant women. In some cases, women develop pathologies during pregnancy that require special nutrition. So, with anemia in pregnant women, special nutrition is simply necessary. A woman who has experienced pregnancy anemia should consult a doctor not only about drug treatment, but also about an appropriate diet. With such a disease, it is very important to increase the intake of foods containing iron. Iron can be obtained from animal products (lean red meat, fish, poultry) and vegetable (nuts, dried porcini mushrooms, spinach, buckwheat, legumes, etc.) origin. In addition, it is important not only to know which foods to use, but also in what combinations, as this affects the absorption of iron in the human body. Vitamin C increases the absorption of iron in the body, that is, the combination of products containing iron and vitamin C is favorable. Foods containing calcium (dairy products) and tannin (tea, coffee) prevent the absorption of iron in the intestine. Therefore, their use should be separated.

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

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

Proper nutrition during pregnancy

All 9 months the diet not only determines the well-being, skin condition and appearance of a woman, but also plays a major role in the development of the baby.

All 9 months the diet not only determines the well-being, skin condition and appearance of a woman, but also 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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