Pregnancy eating plan

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.

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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What Should I Eat During Pregnancy?

GENERAL GUIDELINES FOR EATING THROUGHOUT ENTIRE PREGNANCY

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.

Do I Need To Take Supplements When I’m Pregnant?

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.

How Should I Eat In Each Month of Pregnancy?

Month By Month Pregnancy Diet Chart

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.

How Should I Eat In Each Month of Pregnancy?

Month By Month Pregnancy Diet Chart

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.

Happy baby growing!

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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

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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.

Nutrition for pregnant women: menu TEA.RU

Nutrition for pregnant women is of particular importance. Before pregnancy, not many of us think about what is healthy and proper nutrition. From the very moment when a woman finds out about her “interesting position”, the realization comes that now you need to “eat for two”. And this does not mean at all that the menu for a pregnant woman should contain more calories and, accordingly, food. This means that proper nutrition during pregnancy leads to the correct development of the fetus in terms of anatomy and physiology.

Numerous research data have shown that malnutrition during pregnancy can not only lead to anatomical underdevelopment of the fetus, but can also affect the future cognitive abilities, memory and other developmental features of the baby.

Surprisingly, malnutrition during pregnancy is one of the underlying factors in the development of obesity. Even at the intrauterine level, the child turns on a gene that ensures the maximum absorption of all nutrients from any, even a limited, amount of food. In the future, even if the child's nutrition is sufficient, his body will still try to "accumulate" calories "with a margin."

In addition, malnutrition of a pregnant woman can cause problems in the future:
• with the psychomotor development of the child;
• with the immune system;
• with the endocrine system;
• with metabolism;
• lead to impaired memory, attention and even behavior of the child.

For this and other reasons, a balanced diet is a very important component, along with the psycho-emotional state. The diet of pregnant women should be carefully thought out and conscious so that the child from the moment of conception to the very birth develops as harmoniously and correctly as possible.

Pregnancy menu: what will be useful?

The dietary menu for pregnant women should include a full range of vitamins, nutrients and minerals. In addition, such a menu should include immunonutrients and micronutrients. What is it and what is the significance of these substances in the formation of the fetus?

The main task of micronutrients is the direct protection of the fetus from any adverse external influences. These impacts include both environmental factors and exposure to various chemicals that are abundant in the environment. Micronutrients are involved in almost all biochemical processes in the body of the mother and fetus.

Immunonutrients are chemicals that have a direct impact on the formation of a child's immunity, the ability of his body to resist various bacterial, viral and other attacks of pathogens. These substances include amino acids, probiotics, nucleotides, fatty acids and some other elements.

Not only the lack of such elements in the future mother's diet is dangerous, but also their excess. For example, vitamin A is useful for the formation of the organs of vision in the fetus, but in large doses this vitamin can be toxic and lead to the development of intrauterine pathologies. For this reason, it is better to select a menu for every day during pregnancy, taking into account the recommendations of a specialist leading your pregnancy. Any "amateur", in this case, it is better to exclude.

Early pregnancy nutrition

In the early stages of pregnancy, experts say, the energy needs of a woman practically do not change. It is not necessary at this time to drastically change your lifestyle and diet. If your diet was balanced, then you can stick to it throughout the first trimester.
Attention should be paid to ensure that the diet includes:
• fresh seasonal vegetables and fruits;
• greens;
• berries;
• horse crops.

Numerous studies have found that early pregnancy menus often exclude this particular food group. These products are recommended to be consumed raw or with minimal heat treatment. When choosing a diet, it is worth considering the history in terms of the presence of allergies in the mother and a predisposition to the development of diabetes.

The norm of sugar consumption per day in the menu for pregnant women is no more than 60 gr. If you cannot do without sweets, and you also need to avoid foods that cause allergic reactions, it is recommended to include foods such as:
• jams and jams without sugar;
• chocolate without sugar;
• dark chocolate with a cocoa content of at least 70%;
• peanut butter without sugar, etc.

Contrary to popular belief, such products have not only beneficial properties for the body, but also excellent organoleptic characteristics. Foods that are low in sugar or do not contain sugar at all have a taste and aroma that are in no way inferior to similar products with sugar.

Otherwise, the menu for pregnant women in the 1st trimester should not differ from the usual. For the formation of the fetus in the early stages, "building materials" in high doses are not needed. Thus, all the calories that a woman receives are spent at the same rate as usual. Increasing the amount of food and its calorie content can lead to overweight and will not benefit the child at all.

So, what should pregnant women eat in the early stages? The same as usual, including a large amount of fresh vegetables, fruits, herbs and berries. Vegetables and fruits should be typical for your region, you should not give preference to exotic and new products for you. Dishes for pregnant women should be as simple and familiar as possible, there is no need to invent something new. Eat what you want most, but don't overeat.

Proper nutrition for pregnant women in the 2nd trimester

In the second half of pregnancy, there is an active growth of the fetus, as well as various changes in the organs of the woman's reproductive system themselves. It is during this period that the need for nutrients and microelements for the normal physiological development of the fetus may increase.

A sample menu during pregnancy should be such that the pregnant woman receives all groups of the following foods:
• Dairy products, including whole milk and lactic acid products. The approximate volume of this product group should be 500 ml.
• Meat and poultry. The total amount of meat products should not be less than 170 gr. In the second trimester of pregnancy, 250 grams of any, but better - dietary, meat - this is the norm.
• Fish and seafood. It is enough to eat 70 grams daily.
• Cereals and bakery products in limited quantities. This group of products is simply necessary to prevent such problems in the gastrointestinal tract as constipation and bloating, which women often suffer from during the period of bearing a child.
• Vegetables, fruits and berries, as well as juices. Total quantity - up to 1000
• Sugar and confectionery. Preference should be given to marmalade, marshmallows, marshmallows and jams on a natural basis, as well as products with low or no sugar content.
• Fats. Dishes for expectant mothers are best cooked in butter. The amount of vegetable fats should not exceed 15 g per day.

In the second trimester, a large load falls on the liver and kidneys. The menu for pregnant women in the 2nd trimester should exclude a large number of any salty foods, smoked meats and excess fluids. You need to focus on the fact that a woman should normally gain no more than 300 grams per week, and for the entire pregnancy - no more than 10-12 kg. If you are gaining more, then the diet should be reconsidered.

Nutrition during pregnancy in the 3rd trimester: menus and recommendations

The diet for pregnant women in the third trimester also has its own characteristics. The menu for the 3rd trimester should include products that stimulate lactation. First of all, these are dairy and lactic acid products, such as kefir, milk, fermented baked milk, cheese and cottage cheese.

Breakfast for pregnant women should be 30-40% of the total diet. You can have oatmeal, a few slices of cheese, yogurt and tea for breakfast. It is good to use herbal teas, which not only have high taste, but also have the following properties:
• anti-inflammatory;
• immunostimulating;
• normalizing metabolism;
• restoring the optimal water-salt balance and other useful properties.

Herbal tea may contain chamomile, rose hips, berries or fruits, calendula, string, twigs and leaves of useful plants. For a woman during childbearing, in general, green and herbal teas are much more beneficial than black teas and their blends.

Late pregnancy diets should be high in protein and avoid heavily spiced foods, including salt. These foods retain water in the body and can cause swelling and other complications.

A sample menu for proper nutrition for pregnant women might look like this:

This is an approximate table of nutrition during the period of bearing a child. You can adjust it according to the season and the availability of seasonal fruits and vegetables, as well as your personal preferences. Recipes for pregnant women, menus for days or weeks today can be easily found in the public domain. Using these recommendations, you can create your own diet that will satisfy both the needs of the body and your own preferences.

Pregnancy weight loss diet

While expecting a baby, a woman goes through more than just 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.
Eat mostly fruits, nuts, vegetable broths, cereals, lean fish.
Take vitamin complexes.

Diet for Pregnancy - 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 expectant 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.
Afternoon 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, moreover, 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.

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 indicate 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 is worth noting 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 fruit (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 whole grain bread slice.

Daily protein diet menu for pregnant women - 2nd trimester

Breakfast: a slice of whole grain bread, 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: milk rice porridge with dried fruits, raisins and juice.
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 calorie 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 levels 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 well-being, 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 calorie intake. 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.