Poor nutrition during pregnancy consequences. What is not advisable to eat during pregnancy? Warning Signs: When Doctor's Help Is Needed

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

Overeating is harmful

Many girls, when they find out that they are expecting a baby, start eating for two. “But how? After all, pregnant women are supposed to do this!” Indeed, the need for energy in a pregnant woman increases, but not twice. During the first trimester, the expectant mother needs to consume only 200 more calories per day than usual, and during the II-III trimesters - 300. For clarity, this is 200 grams of low-fat cottage cheese.

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

Development of varicose veins;

pregnancy diabetes;

Hypertension;

Late toxicosis and the threat of late miscarriage;

Delay in fetal development;

Too big child

Difficulties during childbirth and, as a result, an emergency caesarean section;

Heart disease in a child;

Difficult recovery after childbirth;

And this is not the whole list of problems that may arise due to overweight in a pregnant woman.

Pregnancy is not the time to diet!

From diet future mother depends on the health of the baby. Each type nutrients performs its function. Proteins are the main material for building cells, carbohydrates are a source of energy for both a woman and her child, fats are necessary for both energy and tissue construction. Minerals and vitamins regulate metabolism.

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

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

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

So, this gene will work not only during the intrauterine development of the baby, but also when the child becomes an adult. That is, if a person finds himself in conditions of a sufficient amount of food, he may develop obesity. (The same thing seems to happen when girls who are on strict diets start to get fat even because of cucumbers.)

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

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

Advice 1. Nutrition for a pregnant woman should not be plentiful, it is better to eat fractionally

Expectant mothers are not recommended to eat until they are completely full, and it is absolutely not worth eating for two. The basic principle of the future mother's nutrition is fractional nutrition: it is desirable to eat more often, but little by little. This will not only allow you to control weight gain, keep the concentration of sugar and cholesterol in the blood at a constant level, absorb the maximum amount of vitamins and minerals from food, but also make it possible not to overload the digestive system.

Why? If the expectant mother eats little and often, then the concentration of nutrients necessary to inhibit the activity of the food center of the brain will accumulate in the blood. So, she will not overeat, because she will not want to eat.

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

Tip 2. During pregnancy, you need to follow a diet

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

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

At the same time, it is necessary to properly distribute products throughout the day. Since proteins increase metabolism, excite the nervous system (this is due to the high content of nitrogenous extractives in protein-rich foods) and stay longer in the stomach, meat, fish and eggs are recommended to be consumed in the morning, and not at night. But for dinner, you can recommend dairy or vegetable dishes.

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

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

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

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

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

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

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

When cooking vegetable dishes it is worth following the “semi-cooked” rule so that the vegetables remain crispy, which means that the main water-soluble vitamins (especially vitamin C, folic acid and rutin) and trace elements will be in maximum safety. If you are cooking potatoes, then the most The best way- this is baking in the oven (possible in foil) in a peel. The fact is that the maximum concentration of potassium, necessary for the normal functioning of the cardiovascular system and the prevention of edema, is concentrated precisely under the skin. When boiling peeled potatoes, up to 80% of the nutrients go into the broth, which can be used for cooking first courses.

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

Tip 4. Nutrition during pregnancy should not fall in the evening

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

In this regard, the last meal before bedtime should be at least 2-2.5 hours before bedtime. At the same time, dinner should consist of dairy and vegetable dishes, since foods rich in carbohydrates contribute to inhibition. nervous system and improves sleep.

Why? Due to the slowdown in metabolic processes and the activity of the digestive system in the evening, the calories received with a late dinner are not burned, but are deposited in the form of body fat. In addition, in dairy products (which are also protein), in contrast to meat, the content of nitrogenous extractive substances, which are the most active pathogens of the nervous system, is insignificant. So, if you eat meat at night, then a pregnant woman may be disturbed by insomnia, but such problems do not arise from milk. What's more, if you can't sleep, then everyone knows folk recipe natural sleeping pills - a glass of warm milk with a teaspoon of honey.

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

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

Tip 6. Meals for pregnant women should be freshly prepared

Dishes during pregnancy are recommended to be prepared in small portions - for one meal, otherwise they are destroyed during storage and reheating. useful material. In addition, in long-term stored food, even in the refrigerator, favorable conditions are created for the reproduction of pathogens and the risk of food poisoning increases.

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

In fairness, it should be noted that minerals are almost not destroyed during heat treatment: they simply pass from the products into the water in which they are boiled. Therefore, it is better not to pour out a decoction saturated with minerals (especially vegetable), but to use it as a basis for soups.

In addition, when preparing salads, it is better to chop vegetables immediately before eating and immediately fill with oil so that they come into contact with oxygen as little as possible, since all water-soluble vitamins will be preserved to the maximum (they are easily oxidized under the action of atmospheric oxygen).

If you had to use the dish repeatedly, then it is worth warming up only the amount that you eat at a time.

Why? When cooking at one time, the maximum amount of vitamins, minerals and other biologically active substances is guaranteed to be preserved. But when warming up and especially when re-boiling the dish, their number comes to naught. In addition, the palatability of the products is clearly deteriorating.

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

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

Why? If you drink water above the recommended amounts, this will lead to an increase in the load on the kidneys, heart and blood vessels, which can cause swelling in a pregnant woman. And with insufficient use of free fluid in the expectant mother, the excretion of the final metabolic products of the body is disrupted (that is, toxins accumulate), and bowel function is also difficult (constipation occurs, feces become dense, which can provoke cracks anus). In addition, with a lack of water, muscle tone decreases and arterial pressure, and also there is a rapid heartbeat in the mother and fetus.

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

Tip 8. There should be no prohibited foods in the diet of a pregnant woman

There are certain foods that pregnant women should not eat:

Keep a figure or take care of the health of the unborn child, indulge your culinary whims or eat healthy food for the good of the baby? Every pregnant woman should right choice and understand what is more important at the moment. But sometimes their own selfishness and weakness of will prevail over the maternal instinct.

Every woman during pregnancy wants to relax and succumb to the will of her desires, especially when it comes to her favorite food. On the shelves of supermarkets or at a table in a cafe there is always something with which you can satisfy your gastronomic needs. But is it worth the abuse? Unfortunately, the availability of a variety of food products today does not help expectant mothers to eat well, and with maximum benefit for a child. Delicious delicacies, tempting semi-finished products, fragrant pastries ... What can the indiscriminate use of your favorite food during pregnancy, often not at all healthy, lead to? What is fraught with malnutrition during pregnancy? The experts will tell. Krumkina Svetlana- gynecologist of the medical center "Diamed", specialists from the Primorsky Center for Dietology and healthy lifestyle life: Gartsman Tatiana- nutritionist, Garanina Elena Psychologist, Specialist in Eating Disorders.

What are the signs of proper nutrition during pregnancy? What is their reason?

Lack of weight gain in the second and third trimesters of pregnancy. Perhaps a woman cares too much about her figure. It is important for every woman to understand that pregnancy is not the time to lose weight.
- Excess weight gain. According to the norm, a pregnant woman should gain 400-450 grams per week until 20 weeks of pregnancy, then - no more than 300-350 grams per week. Most likely, a woman overeats, eats a lot of sweets, muffins, eats too high-calorie dishes.
- Edema, which leads to overuse liquids. Salty, spicy, smoked food - these are the main provocateurs of thirst.
- Increased hair loss and brittle nails, excessive dryness of the skin. These are signs of anemia. Most likely, your body lacks iron, vitamins and protein foods.
- Pronounced cosmetic changes on the face and body, uncharacteristic for pregnant women. It can be rashes on allergic foods: chocolate, citrus fruits, some types of fish.
- Heartburn, constipation, bloating are signs of the abuse of fried, fatty and too heavy food.
- Indomitable nausea and vomiting, chronic hunger during the day and night can be triggered by an unbalanced diet and a failure in the mode.

Chronic hunger and the desire to eat at night are common in pregnant women associated with malnutrition. How to deal with them?

Gartsman Tatyana, nutritionist:

A woman should look for mistakes in her diet. Perhaps you should pay attention to the balance of food. Every day, a pregnant woman should receive a sufficient amount of proteins, fats, long carbohydrates. The same applies to a sudden appetite in the middle of the night. Naturally, if you want to eat, then you do not need to force the body. You can have a light snack: drink yogurt, eat. It is worth paying attention to how often these urges occur. If periodically, then you need to reconsider your diet, perhaps the body receives less calories during the day. In any case, eating at night will not benefit either the mother or the child, but will only lead to deposition extra fat in the body, to heartburn, etc.

Garanina Elena, psychologist:

The main thing is to learn to distinguish between hunger and appetite. Hunger is when the stomach rumbles, when there is a need for good food. And if instead of, for example, soup, you want to eat a cake, this is already an appetite that a pregnant woman has because of the desire to treat herself. But you can indulge yourself different ways not only through food. Keep yourself occupied: embroider a picture with beads, make a collage of family photos - find an activity that will distract you from unjustified urges to the refrigerator.

And behind the desire to eat something at night, there are often psychological motives. Especially if you want something special, from the nearest convenience store. Here, most likely, there is a test of the strength of their loved ones. This is the desire of a woman to once again make sure that she is loved and taken care of. Let's say a husband goes in the middle of the night for strawberries, without which his beloved, suddenly, began to "die." The sufferer will eat one or two berries, make sure that for her sake they are ready to perform feats, and, happy, will go to sleep. At the heart of this behavior of a pregnant woman is not the desire to eat, but the need for exquisite attention to her person.

What threatens malnutrition during pregnancy for mother and child?

Gartsman Tatyana, nutritionist:

Improper nutrition can lead to metabolic disorders. There is a possibility of birth large fruit, the occurrence of obesity in the mother after childbirth. Especially critical is the excessive weight gain of a pregnant woman in the last trimester, because. it is at this time that the risk of developing obesity in a child increases ... after reaching forty years (!). It is considered normal when a woman after each pregnancy adds up to 2.5 kg.

Krumkina Svetlana, gynecologist:

All complications associated with malnutrition during pregnancy can lead to impaired fetal development, affect the future development of the child throughout his life. If the mother had iron deficiency anemia during pregnancy, then the baby will be born with the same diagnosis. There was a lack folic acid- there will be problems with the development of the nervous system in the child. Iodine deficiency will lead to dysfunction thyroid gland, to inhibition of mental development, girls may have problems with the formation of the menstrual cycle.

Good health, strong immunity, good physical and mental development of the baby - every expectant mother is responsible for each of these parameters. Proper nutrition of a pregnant woman is one of the main tools for obtaining high indicators of the health of the unborn child. And any violations in this direction can lead to unpredictable consequences for both the mother and her child.

The consequences of eating errors can negatively affect the course of the pregnancy itself. And these are not empty threats, but real facts.

What is the danger of malnutrition?

The use of allergic products during pregnancy, such as cocoa, chocolate, citrus fruits, etc., is fraught with the formation of allergic reactions in the fetus even in utero. There have been cases when children were born with a rash. Unfortunately, most of these problems are irreversible and remain with the child for life.

Gastritis and ulcers in the expectant mother are not uncommon. Not only does the growing uterus “support” and squeeze the stomach, but also improper nutrition provokes an increased formation of gastric juice. Irregular eating, dry food, sweets and soda are the enemies of health. Fast food is a separate item. French fries, hamburgers, chips, soda are dangerous and harmful to the stomach, especially for a pregnant woman.

If you really want french fries or a hamburger and you can’t refuse it, go to a bistro, but stick to the following rules:

• trips to bistros and similar eateries are allowed no more than once a month;
• eat no more than one serving of potatoes or a small burger. Wash down food not with soda, but with natural juice or water;
• before heading to the bistro, eat a light soup: this will reduce your appetite and prevent you from eating a lot of junk food.

Dangerous Diets

Some mothers during pregnancy begin to “diet”, that is, eat only fruits and vegetables. This is a very dangerous approach, because the child desperately needs a protein that serves building material for all organs and cells. That is why the absence of cottage cheese and meat on the table negatively affects the growth and development of the fetus. They must be used daily! Make sure that the meat is lean, for example, a turkey is suitable, which, among other things, does not cause allergic reactions.

Violation of the diet can provoke gastritis, as well as a brutal appetite, which ends with overeating. And then in a vicious circle - heartburn, dissatisfaction with yourself, bad mood. To avoid this, choose the same time for eating.

For breakfast, a warm dish is recommended, preferably porridge or cheesecakes, a couple of times a week - steam omelettes. For lunch, you can eat soup cooked in a secondary broth from lean meat. Soups on the bones are undesirable; due to a large number extractive substances, they have an adverse effect not only on the gastrointestinal tract, but also on the kidneys. For the second - steam or bake meat or fish with fresh vegetables. For dinner, choose what you like by baking the dish in the oven, boiling or steaming.

During pregnancy, not only spoils the mood, but also harms the baby. In obese people, blood circulation suffers, therefore, the child may receive less oxygen and nutrients, which is fraught with developmental delay and chronic hypoxia. And this, in turn, is the basis for the formation of diseases of the central nervous system.

Sugar in large quantities: leads to tooth decay, pancreatic disease, allergies, and reduced immunity. In addition, an excess of sugar causes fermentation processes in the intestines, which prevents the absorption of vitamins and minerals necessary for mom and baby.

To prevent this from happening, move actively (in the absence of medical contraindications), eat small portions. Give preference to lean fish and meat, vegetables and fruits, rye bread, dairy products. Replace sweets and cakes with marmalade, marshmallows and jam.

The organism growing in the womb receives everything necessary for its development from the food eaten by the mother. If a woman's diet during pregnancy is monotonous, then some of the missing substances, such as calcium and magnesium, are extracted from the mother's bones and teeth. However, the compensatory possibilities of the maternal organism are not unlimited. Poor nutrition during pregnancy, it negatively affects the functioning of the placenta, which can cause spontaneous miscarriage, abnormalities in the development of the fetus, and the birth of a baby with a low weight.

A woman should remember that nutritional errors can go unnoticed by her, but have an undesirable effect on the baby. Therefore the problem balanced nutrition during pregnancy requires a very responsible attitude.

While waiting for the birth of a baby, a woman needs to seriously think about the state of her gastrointestinal tract. In the new circumstances, the intestines and stomach feel difficulty in working. Due to the increase in progesterone levels during pregnancy, the tone of the gastrointestinal tract decreases, which leads to numerous problems. Proper nutrition during pregnancy can help prevent these problems.

Dysbacteriosis

When planning a pregnancy, you should be examined in advance for a disease such as dysbacteriosis, the cause of which can be malnutrition and poor ecology. In the intestine, the number of pathogenic bacteria increases, and the growth of beneficial lactobacteria or bifidobacteria decreases. The main symptoms of this disease are bloating and pain in the abdomen, constipation and diarrhea. There is also an excessive accumulation of gases, the expectant mother's appetite disappears sharply, she feels weak, headache, malaise, her performance is deteriorating. As a result of a decrease in the intestinal barrier, infection can enter the bloodstream. In order to prevent the occurrence of dysbacteriosis, it is necessary to ventilate the room, often take walks on fresh air, watch your diet. can be accepted Activated carbon and other absorbents.

Diseases of pregnant women

A frequent pathology of the intestines during pregnancy is constipation, which is observed in over 50% of women in the position. Its causes are changes in the digestive system of regulation and physiological changes. Swimming, gymnastics, massage, walking, yoga, as well as folk remedies - salads from beets, cucumbers, apples and a glass of water drunk on an empty stomach are considered to be constipation prevention.

Diarrhea is another problem experienced by a pregnant woman. It may occur due to toxicosis, food poisoning, infection, disorders in the gastrointestinal tract and nervous system, and in the later stages due to an increase in the tone of the uterus or before childbirth. With diarrhea, you need to drink strong black tea with biscuits or unleavened crackers and rice water, eat white bread. In this case, products made from rye and oat flour should be abandoned.

A woman may have cholelithiasis. It does not interfere with the bearing of a child, however, it is necessary to strictly adhere to the diet and use enzymatic preparations for treatment. With advanced gastritis, a woman in position should be observed by a gastroenterologist for the entire period of pregnancy.

Diet pregnant

A pregnant woman has inexplicable preferences for certain foods and intolerance to others. If you do not adhere to proper nutrition, then toxicosis may occur, in which it is recommended to increase the intake of animal proteins (eggs, lean meat, fish, dairy products). A woman in the first half of pregnancy is desirable for 1 kilogram of weight 1.5 grams of protein, in the second - 2 grams. Due to the presence of amino acids in the animal protein, immunity is strengthened, the hormonal metabolism of the expectant mother is normalized, and they also contribute to the formation of baby tissues.

A pregnant woman also benefits from the use of carbohydrates, which are contained in pasta, cereals, wholemeal bread, vegetables, honey, jam, sugar. A woman by the end of pregnancy should receive 2-3 milligrams of iron per day. Its sources are liver, parsley, egg yolks, oatmeal and buckwheat, apples, apricots and peaches.

An important role for the nutrition of a woman in position is played by calcium, which contains dried apricots and dairy products.

Nutrition rules for pregnant women

A woman in position is recommended to eat often (the first half of pregnancy - 4 times a day, in the second - up to 6 times), but in small portions. It is advisable to drink 1.5 liters of water per day. In later periods, the stomach, under the influence of an enlarged uterus, begins to shift, as a result of which nausea and vomiting may occur. Also, as a result of changes in the sphincter of the gallbladder, the outflow of bile decreases. Non-compliance with the diet during pregnancy leads to an increase in the protein-synthetic function of the liver, an increase in lipid metabolism and cholesterol levels in the blood of the expectant mother. Reduce stress on the liver and gallbladder can be eliminated from the diet of high-calorie and fatty foods. Salty, smoked, fried foods are prohibited. Seasonings - with caution.

The activity of the digestive organs is stimulated by foods with temperatures above 55 degrees and below 15 degrees. Cold drinks provide active peristalsis. You can unload the body with the help of mucous, mashed, mushy and liquid dishes. To enhance the laxative effect of fruits, they should be consumed at night or in the morning on an empty stomach. Fresh vegetables, which also have a laxative effect, can cause indigestion.

Proper nutrition during pregnancy is individual for each woman and depends on her preferences. It serves as a prerequisite for a successful pregnancy and the birth of a healthy child.

Sample meal plan during pregnancy

To "wake up" the intestines, the morning should be started with a glass of water.
For breakfast, it is better to prepare meals rich in fiber, which will help to avoid constipation. For this, cereals, cottage cheese with grated carrots, muesli with milk are suitable.

For a second breakfast, fresh fruits, yogurt, natural juice are best suited.
Lunch is better to start with a salad of fresh vegetables. Next, you can proceed to the soup. With a tendency to constipation and allergies, strong broths are banned. For the second, meat or fish dishes in boiled or stewed form are preferable.
For an afternoon snack, choose something protein, for example, cottage cheese casserole or a cheese sandwich.
For dinner, it is good to eat some kind of fruit or vegetable salad (for example, vinaigrette), and a light meat or fish dish.
If a pregnant woman feels hungry before going to bed, then fruits, a glass of fermented baked milk or kefir will help to satisfy it (you can bite with crackers or dryers).
In the diet of the mother during pregnancy should be absent:
Wine, coffee (increase pressure);
Pickles (overload the kidneys);
Fatty, smoked, fried foods (cause heartburn, adversely affect the liver);
Alcohol (may cause developmental disorders).
Also, pregnant women should not get carried away with seafood, chocolate, exotic fruits, citrus fruits.
At the core healthy eating during pregnancy, there should be a variety of well-digestible and, of course, high-quality foods. A woman should ensure that all the main food groups are present in her diet: dairy, cereals, legumes, meat, fish, as well as vegetables and fruits.
If possible, you should eat food devoid of artificial additives: flavors, dyes, preservatives, flavor enhancers, etc. When compiling the menu, the gestational age must be taken into account.
Nutrition during pregnancy in the 1st trimester does not imply an increase in the calorie content of the daily diet. It is enough for a healthy woman of normal build to consume up to 1800 kcal. The main emphasis should be on protein foods and vitamins, because. during this period, all the systems of the baby are laid.
Starting from the 2nd trimester and up to 32 weeks, the calorie content of the diet is increased to 2200 - 2800 kcal, because an actively growing fetus and an increasing uterus require more nutrients and oxygen. The need for calcium, magnesium, iron, vitamin D, zinc is growing. For the last 2 months of pregnancy, it is advisable to reduce the calorie content of the daily diet by limiting easily digestible carbohydrates contained in buns, sweets and other sweets. Salt intake is also kept to a minimum, as it has the ability to retain fluid in the body. In no case is it recommended to reduce calories at the expense of protein foods.

Nutrition during pregnancy and diet

Vegetarianism, low-calorie and any mono-diets during this period are not allowed. When talking about a diet for pregnant women, we are talking about a special diet that will help to cope with certain problems without depriving the unborn child of the influx of essential trace elements and vitamins. For example, when edema appears, a pregnant woman is prescribed a salt-free diet, and with excessive weight gain, it is recommended to replace buns and sweets with bran bread and dried apricots, refined sugar for honey, forget about mayonnaise and dress salads with unrefined oil.
Dietary nutrition during pregnancy involves the use of food that improves digestion, unloads the liver and helps to remove toxins. For these purposes, women in position should enrich their menu with various greens, whole grains, dried fruits, and all kinds of fresh juices.
Unloading days for pregnant women can be a reasonable alternative to rigid diets if you follow the following rules:
1. A product for a fasting day should please a woman, but be sure to be useful (fish, fruit or vegetable, cereals).
2. If dizziness occurs, you should abandon the fasting day.
3. A pregnant woman should unload the body in this way no more than once a week, after consulting with a doctor

Nutrition during pregnancy