Healthy foods during pregnancy. Iron-rich foods

Proper nutrition for a pregnant woman is the key to a successful delivery, maintaining the health of the pregnant woman herself and the birth of a healthy baby. But the observing doctor will tell you what to eat during pregnancy. You should not always listen to the advice of your loved ones who recommend a diet regarding your own needs.

Nutrition for pregnant women

It is very difficult to regulate a pregnant woman’s diet in the first months of pregnancy. In the first trimester, a woman may experience severe toxicosis, which is why she has the right to refuse any food at all. During this period, even some completely non-aggressive odors, not to mention dishes, irritate.

Over time, when toxicosis subsides and appetite returns, another problem arises - rapid weight gain, which is very difficult to fight. Overweight provoke a number serious problems accompanying the woman after childbirth. This:

phlebeurysm;
tendency to constipation;
haemorrhoids;
heart failure;
renal failure;
disorders of the pancreas;
tendency to high blood pressure.

The diet, which is approved by the observing doctor, can lead a woman to complete despondency. Food for a pregnant woman is never too tasty so as not to “whet up” the appetite and at the same time saturate the body with useful substances.

From the first trimester, portion sizes are determined by the doctor. Now the pregnant woman's nutrition will vary according to the weeks of the child's development. There are a number necessary products, which it is advisable for pregnant women to consume on a regular basis. The leading role is played by cottage cheese and iron-containing products.

Healthy food for pregnant women

Before discussing all kinds of dishes for a pregnant woman, you should consider general rules preparing a diet. Products plant origin should make up ⅔ of the food eaten per day. This menu is most important in the last stages of pregnancy, at least two to three weeks before giving birth. Vegetables contain large amounts of prostaglandins, which provide tissue elasticity. birth canal.

Vegetable dishes have a beneficial effect on the functioning of the gastrointestinal tract, eliminating constipation and inhibiting the growth of fatty deposits. When eating vegetable soups and sautes, a pregnant woman will not feel high load on the stomach and pancreas, especially if the dishes are steamed without using a frying pan.

However, no vegetables can replace meat products for either the mother’s body or the unborn baby. It is simply a crime to refuse meat during pregnancy. A growing embryo simply needs protein of animal origin. Every day a pregnant woman's diet should include up to 100 grams of animal proteins. If on some days a woman wants to do without meat, it should be replaced with fish.

Fruits can be highlighted as a separate item. Of course, expectant mothers who have allergic problems Even before conception, you should be extremely careful when choosing fruits in supermarkets. Most exotic fruits are pre-treated with liquefied gas or approved herbicides to give them presentation for a longer period.

Exotic fruits entering the local market travel a long way from southern countries. Sometimes delivery takes from several days to several weeks. Typically, fruits and vegetables from abroad are transported by sea, as this is the cheapest mode of delivery. It is not recommended to buy fruits and vegetables sold in vacuum packages for pregnant women.

You should also remember that freshly prepared food is much tastier and healthier than heated and prepared food in advance. Therefore, it is better to prepare food for pregnant women in small portions per meal. Food left in the refrigerator overnight should not be covered. plastic bags and keep for a long time under nylon covers. Pathogenic microflora can multiply in it, invisible by the human eye, but carries a high degree of health hazard.

Dry food and “on the go” meals should be excluded. You should not overeat, nor should you go hungry for a long time. The feeling of thirst must be quenched as it arises. What is important is what a pregnant woman will drink and in what quantities. Increased fluid intake will lead to edema, which will cause shortness of breath, blockage of veins lower limbs, interfere with normal blood circulation. The drink should be at room temperature. Carbonated, tonic and alcoholic drinks. Food should be consumed slowly, in a calm environment, chewing thoroughly. Air entering in a hurry can cause prolonged belching, colic and general discomfort.

What products are needed

Healthy cooking for a pregnant woman consists of dishes prepared as follows:

Cooking food in a double boiler or baking in the oven. This is the most useful way heat treatment of products. You can bake any food, from vegetables to meat and fish. To do this, use foil, polypropylene packaging or parchment paper. This way you can prepare dietary meat, preserving all the beneficial substances in it.
Food cooked extinguishing method. This option involves stewing food for a long time in a sealed container with a small addition of water or vegetable oil. Meat, vegetables and mixed dishes are very tasty and nutritious.
Food cooked frying method. In order to preserve as much nutrients as possible in foods that have been fried in a frying pan, it is necessary to fry vegetables or meat in small pieces on a hot surface without adding fat. A wok pan is ideal for such dishes; it has thin walls, which are heated evenly from the bottom to upper surfaces. The flame of the burner should cover the entire surface of the pan, so the burner should be wide.
Food prepared in nature on an open fire. This is the very first method of cooking in human society is still gaining popularity. For the expectant mother, it is advisable to select lean pieces of meat or fish. You can fry pumpkin, tomatoes, zucchini, eggplant, and potatoes in small pieces. Before eating, remove the crust formed during frying.

Pregnant women can do everything from plant foods, individually excluding what can cause allergic reactions. You need to be careful when eating citrus fruits, tomatoes, strawberries, and some exotic fruits. It is better to season salads with unrefined vegetable oil, trying not to overuse salt and hot spices. Salt and spices cause heightened feeling thirst, causing swelling and accumulation of excess weight.

The benefits of beef tongue for pregnant women

Beef tongue is considered a dietary product due to its low cell content. connective tissue. Beef tongue dishes are easily digestible, without provoking putrefactive processes in the digestive system, which is typical for other types of meat products.

takes part in the synthesis of hormones and amino acids;
improves the functioning of the nervous system;
eliminates anemia;
stabilizes fat and carbohydrate metabolism;
reduces blood cholesterol levels;
improves skin functions.

Dishes prepared from beef tongue have a high content of protein and microelements that help improve the functioning of the pancreas. Nutritionists believe that this product can replenish about half daily norm microelements, vital necessary for the body adult.

Doctors observing pregnant women strongly recommend including beef tongue dishes in the diet, which will eliminate the development of anemia, stomach ulcers and saturate the body of the mother and the unborn baby with useful substances.

Jelly during pregnancy

The gelatin contained in the jelly is not able to affect blood clotting. Therefore, pregnant women can consume dishes containing gelatin in full. To prepare edible gelatin, an extract of Pacific seaweed agar-agar or cartilage and tendons of animal origin are used. Animal cartilage tissue is saturated with natural collagen, which will reliably ensure the health of the cartilage of the pregnant woman and the developing embryo.

Gelatin is rich in glycine. This is an essential amino acid for the body. It is thanks to her that a person feels a surge of energy and mental activity. Gelatin contains the following substances that affect the functioning of the digestive organs and cardiac system:

alanine;
dicarboxylic acids;
peptides;
active proteins.

Some fruits are not recommended to be taken raw during pregnancy, as they can cause belching, bowel problems and heartburn. By preparing a delicious jelly with the addition of fruit juices or fruit drinks, you can perfectly replenish the supply of microelements and vitamins in a pregnant woman’s body, combining business with pleasure.

When doctors recommend dishes with the addition of gelatin to pregnant women, they must take into account the intestinal function of their patients, since it has a slight astringent effect.

Brewer's yeast for pregnant women

Brewer's yeast has beneficial effect on the body. The product is produced by pharmacological companies in the form of tablets, capsules and suspensions. This is a real storehouse of microelements and vitamins, which is an excellent dietary supplement.

Yeasts are single-celled fungal organisms that survive under certain conditions in a “living” state. They are obtained through the process of cultivating the following composition: malt, hop cones and beer wort. After combining the components, the fermentation phase begins, followed by fermentation.

Women during gestation often experience health problems caused by a lack of nutrients in the body:

increased fatigue;
fragility of nail plates;
hair loss on the head;
decreased immune function;
the appearance of skin rashes.

Brewer's yeast is prescribed to pregnant women to support the body during such a difficult period. The supplement does not contain substances dangerous to the embryo and the mother’s body, so experts safely prescribe it to women from the early stages of conception.

Brewer's yeast has the following content:

Vitamins B, P and D. Helps restore the functions of the nervous system, skin, nail plates, and hair follicles.
Phosphorus. Updates bone tissue and stabilizes the functioning of the urinary system.
Copper. Accepts Active participation in the breakdown of fats and carbohydrates, and also stimulates the production of insulin.
Potassium. Regulates acid-base balance in the body and improves the transmission of nerve impulses.
Calcium. Forms structural material at the cellular level, creating healthy dental buds in the embryo and bone.
Zinc. Provides regeneration of cerebral cortex cells.
Magnesium. Stimulates metabolic processes in the body, reduces tremors, stabilizing the functions of the nervous system.
Silicon. Promotes normal absorption of calcium by the body.
Sodium. Maintains electrolytic balance in the body of the woman and the embryo.
Sulfur. Improves the structure of the skin, hair and nail plates.
Selenium. Neutralizes dangerous products decay, increases protective functions body.

However, with all beneficial properties brewer's yeast, gynecologists approach their use with caution. Active enzymes can provoke dysbiosis of the mucous membranes of the genital tract and disruption of the urinary system. Therefore, the doctor carefully examines the pregnant woman’s medical history and individual characteristics.

Essential microelements

The body obtains most of the necessary microelements from food. These are iodine, calcium, iron, potassium, manganese, phosphorus, selenium, zinc. In cases where the lack of useful substances involved in metabolic processes, protein synthesis, improvement of blood circulation and digestion makes itself felt, the necessary microelements should be taken additionally. Seafood, vegetables and fruits are especially rich in microelements.

During pregnancy female body often lacks iron. Iron deficiency can lead to irreversible processes in the development of the embryo. A woman should monitor herself for the first symptoms of iron deficiency and compensate for it. So, the most common symptoms of iron deficiency are as follows:

anemia;
increased fatigue;
drowsiness;
dizziness;
muscle weakness;
frequent sudden heartbeats;
tendency to irritability;
depression;
dry skin;
fragility of nail plates;
restless legs syndrome;
dyspnea;
decreased appetite;
inflammation or pain on the tongue and lips.

In most cases, you can compensate for iron deficiency by adjusting your diet. Table 1 lists foods high in iron.

Table No. 1. Iron-containing products and the level of microelement content in them


Dried mushrooms		Rabbit meat
Pork liver
Wheat bran		Turkey meat
Brewer's yeast
Cocoa powder
Beef liver

Egg yolk		Broccoli
		Potato

Fresh mushrooms		Chicken meat

Sea kale		Egg white

How to take vitamins correctly

A pregnant woman should receive the entire complex of vitamins necessary for the body. Berries you can buy are cranberries, raspberries, currants, and blueberries. All fruits contain vitamin C, which is perfectly preserved long time in fruit drinks and berries mashed with sugar.

Fruits can also be consumed raw if the pregnant woman does not suffer from increased secretion gastric juice and allergic reactions to some of them. When a woman feels that raw fruits cause increased irritation of the gastric mucosa, then jelly and fruit compotes would be an ideal option. Apples can be baked in the oven or steamer, and the juicy fruit can be used as a filling for curd dishes.

In addition to fruits, vitamins are found in meat and dairy products, vegetables, and offal. Most full list essential vitamins and products containing them are given in Table No. 2.

Table No. 2. Necessary fat soluble vitamins during pregnancy

Vitamin name	Purpose
A (retinol + beta-carotene)	Visual receptors, skin, mucous membranes	Liver, egg, butter, dairy
D (calciferol)	Calcium absorption, bone and teeth growth	Egg, butter, hard cheese, milk, fatty fish
E (tocopherol)	Natural antioxidant	Vegetable oil, olives, wheat germ
	Blood clotting	Liver, onion, spinach, cucumber, green peas, parsley, dill
B1 (thiamine)	Metabolic processes, nerve and muscle activity	Liver, heart, tongue, beans, peas, brewer's yeast, whole grain porridge
B2 (riboflavin)	Metabolic processes, heart function	Liver, heart, red meat, cereals, dairy products, brewer's yeast
B5 (pantothenic acid)	Metabolic processes	Beef, liver, egg, brewer's yeast, cereal porridge
B6 (pyridoxine)	Metabolic processes, hemoglobin production	Beef, chicken, pork, brewer's yeast, liver, cereal porridge
B8 (biotin)	Metabolic processes, hair growth, nail plates	Liver, egg, dried fruits, beans, beans, peas, fish
B9 (folic acid)	Cell division and growth, bone development	Cucumber, spinach, parsley, zucchini, sunflower seeds, lettuce, hard cheese, whole grain porridge
B12 (cobalamin)	Red blood cell production, metabolic processes	Beef, chicken, pork, fish, liver, heart, dairy products
C (ascorbic acid)	Natural antioxidant, wound healing, resistance to viral infections	Most fruits and vegetables
PP, B3 (niacin)	Metabolic processes	Beef, chicken, pork, River fish, ocean lean fish, brewer's yeast, beans, peppers, peas

Do's and don'ts

Each organism is individual. It is quite possible that the diet of one pregnant woman is absolutely not suitable for another. The characteristics of each organism will show what it is advisable to refuse during the period of bearing a child, and what to focus on. However, nutritionists have developed special tables for pregnant women, whose advice should be followed. Table No. 3 shows the most frequently used Everyday life products and dishes made from them, as well as the benefits and possible harm for pregnant.

Table No. 3. Recommended and undesirable foods for pregnant women

Products
Bread and bakery products	Bran bread, bread made from flour coarse, crackers, savory pastries	Baked goods made from premium flours, puff pastries and butter pastries
	Vegetable soups with low-fat broth, Lenten borscht, beetroot	Fat broths
	Lean steamed or boiled beef, rabbit meat, skinless chicken	Fatty meats, homemade fatty sausages, dumplings, smoked lard, canned meat
	Low-fat fish varieties (pollock, hake, pelengas, perch, carp, navaga, grenadier)	Fatty fish, smoked, salty fish, canned fish, crab sticks
Cereals, grains, legumes	Buckwheat, rice, wheat, pearl barley, corn, oatmeal	Semolina porridge, dishes with high content beans, peas, legumes
	1-2 eggs per day (boiled or in an omelet)	Fried or raw
	Fermented milk products, low-fat cottage cheese, cheesecakes, casserole, yogurt, low-fat sour cream, feta cheese	Smoked cheeses, raw milk
Fruits vegetables	Boiled vegetables, fruits in compote or jelly; cranberries, blueberries, nuts, pumpkin seeds	Red fruits and vegetables, some citrus fruits if you are allergic to them
Fats and sweets	Olive, sunflower, corn and butter, jelly, jam, chocolate candies in moderation	Butter pastries with rich cream, too large portions of chocolate
Snacks, spices	Vegetable salads, vinaigrette, vegetable caviar, fruit salads	Hot sauces, horseradish, mustard, hot peppers, vinegar, salt
	Small volumes of natural juices, fruit jelly, dried fruit compotes, berry fruit drinks, weak teas, rose hip infusion, chamomile tea	Alcoholic drinks, strong coffee and tea, tonic drinks with a high sugar and gas content

Nutrition of a pregnant woman by month

In each trimester, it is necessary to focus on foods high in folic acid, this contributes to the normal development of the fetus. It is not advisable to limit yourself in water consumption. However, you should not drink too much liquid during the day, and especially at night. Water must be purified, without dyes or artificial flavoring additives, still. It is not recommended to drink water while eating or immediately after; it is better to do this before eating and a couple of hours after eating.

In the first trimester, you can plan your daily food intake as shown in table No. 4. Depending on whether allergic reactions to various fruits and vegetables occur, each woman should regulate their consumption independently or on the advice of a supervising doctor.

Table No. 4. Recommended daily diet for a pregnant woman in the first trimester

Day of the week		Lunch
Monday	Buckwheat or rice porrige(you can add milk), fresh juice (carrot, apple, orange)	Puff pastry with pumpkin or spinach	Whole grain bun, pea soup with the addition of broccoli, rose hip tea	Apple or carrot	Stewed chicken with rice or pasta, mint tea
	Bran bread with cucumber or tomato and hard cheese	Yogurt or curdled milk	Spaghetti with tuna, zucchini and olive oil	Curd cheesecake	Oven-baked potatoes with beans
	Oatmeal with added milk, kefir	Grapefruit or orange	Lean beef casserole with beans	Dried apricots with prunes	Vegetable salad of boiled rice, eggs and sardines, tomato or cranberry juice
	Cheesecakes with low-fat sour cream, carrot juice with pulp	White or red cabbage salad with olive or corn oil	Laminaria salad with the addition of unrefined sunflower oil, fish pie, dried fruit compote	Banana or kiwi	Wholemeal bread, boiled egg, lettuce, baked milk or kefir
	Oatmeal with water or milk with the addition of dried apricots or prunes, fermented baked milk or yogurt	Some walnuts, steamed dried fruits	Boiled durum pasta with low-fat meat sauce, carrot or cranberry juice	Toast with butter	Lavash with soft or processed cheese with added herbs, chamomile or rosehip tea
	Omelette with a small amount of vegetables and ham, croutons, fresh orange or tomato juice	Bran bread with low-fat lightly salted salmon	Boiled chicken, avocado salad, yogurt or kefir	Several walnuts or peanuts	Vinaigrette with bran bread, lightly salted herring, fermented baked milk
Sunday	Pancakes or pancakes with fruit or jam, yogurt	Apple or pear	Bran bread, vegetable soup with a piece of lean meat, compote or green tea	Carrot salad with low-fat sour cream	Boiled or stewed chicken, boiled potatoes, carrots or boiled beets, mint tea

Table No. 5. Recommended average daily food intake for pregnant women in the second trimester

	Daily value(g)
Wheat bread
Rye bread
Wheat flour

Pasta or spaghetti
Potato
Vegetable dishes
Fresh fruits

Dried fruits

Sweet flour products

Fish, seafood
Low-fat cottage cheese
Sour cream, fat content no more than 10%
Dairy products
Butter
Vegetable oil

Hard cheeses
Black tea
Iodized salt
Natural coffe

Table No. 6. Recommended average daily food intake for pregnant women in the third trimester

	Daily value(g)
Fish (boiled or stewed)
Meat (boiled or baked in a sleeve without crust)
Low-fat cottage cheese
Dairy products
Low-fat sour cream
Butter
Vegetable oil (corn, sunflower, olive)


Wholemeal bread
White bread made from premium flour
Buckwheat
Potato
Cauliflower, white cabbage or broccoli

Bulb onions
Cucumber tomato

Prunes, figs, dried apricots, raisins

Table No. 7. Chemical composition required dietary intake per day in the second and third trimesters

Nutrients	Daily value(g)
Plant based proteins
Animal proteins
Animal fats
Vegetable fats
Carbohydrates
Total daily energy value	2556 kilocalories

Table No. 8. Recommended number of meals per day, indicating approximate volumes

I trimester	II trimester	III trimester
Meals 4 times	Meals 5 times	Meals 6 times
Breakfast volume is 30% of the daily diet		Breakfast volume is 20% of the daily diet
The volume of second breakfast is 15% of the daily ration		The volume of the second breakfast is 10% of the daily ration
	Lunch volume 40% of daily ration	Lunch volume 30% of daily ration
		The volume of the second lunch is 10% of the daily ration
	Dinner volume 10% of daily ration	The volume of the afternoon snack is 15% of the daily ration
	A couple of hours before bed, you can drink a glass of fermented milk products, close to 5% of your daily diet.	Dinner volume 10% of daily ration
		A couple of hours before bed, you can drink a glass of fermented milk products, close to 5% of your daily diet.

Conclusion

It is important for every pregnant woman to know which foods should be limited in consumption and which ones should be completely abandoned during pregnancy. Everything a woman does during this period instantly affects the health of the unborn baby. The woman herself and the fetus are most vulnerable during the first trimester. Increased content salts can increase toxicosis, cause increased swelling, which is why it should be excluded from the diet spicy dishes, seasoned big amount spices, and canned vegetables, replacing them with fresh ones.

Fried food is undesirable not only during pregnancy, but also in everyday life. As soon as the pregnant woman reduces her intake fried foods, you will immediately notice a decrease in strong feelings of thirst and improved digestion. Fried foods provoke constipation and liver dysfunction. Today there are many ways to steam food. However, you should avoid eating microwaved food during pregnancy. Although the products do not become crusty, as when fried, they can cause great harm the body of mother and child.

Not everyone can completely eliminate sweets from their diet. However, it should be understood that “fast carbohydrates” do not bring any particular benefit to anyone, giving the body only extra pounds.

Carbonated sweet drinks contain a high content of various dyes, preservatives, flavors, and flavor substitutes. There is no need to talk about alcohol at all. It can only increase toxicosis, irritating the mucous membranes of all organs of the digestive tract, and also cause irreparable harm to the embryo.

Bibliography

1. Sobolev A.N. “Nutrition for a nursing woman”, 2009
2. Yurkov A.S. " Daily consumption vitamins for pregnant women", 2010.
3. Ivanskikh A.V. “Features of nutrition of pregnant women, women in labor and nursing mothers”, 2009

The fact that nutrition during pregnancy should be complete, balanced and healthy is not news. Everyone around you knows about this, including you, even if you have never been pregnant. But how to provide the expectant mother with the right diet is sometimes a real mystery. In the first trimester, a woman often cannot eat anything at all due to pain that torments her. Then she suddenly comes to her senses, but taste preferences are changing dramatically: now her favorite dish not pilaf or borscht, but smoked fish with chocolate and strawberry sauce. And three weeks before giving birth, she generally begins to eat everything without stopping.

The optimal amount of food consumed and the diet of a pregnant woman are separate topics. Let's just say that the daily calorie content of your diet should be 2300-3000 kcal. And it is imperative to maintain a balance of proteins, fats, carbohydrates, micro- and macroelements - no restrictive diets! The most appropriate would be a four-meal diet.

And now we’ll talk about what you can eat during pregnancy, what foods you should give preference to, so as not only not to harm the baby and yourself, but also vice versa: to get the greatest benefit from food during such an important period.

How to create a menu for a pregnant woman?

Vegetables and fruits- must definitely be included in the daily diet of the expectant mother. If you don't have allergies, you can choose any of them. But it’s better to leave the exotic for later. It’s good if plant-based products make up 2/3 or at least half of your daily diet. Eat them raw and cooked, in salads, soups and main courses. Decoctions of dried fruits are very useful. Especially increase the amount of plant foods in the last weeks of the term. Vegetables and greens improve the elasticity of the tissues of the birth canal and help normalize intestinal function. In addition, it is very undesirable before childbirth, and such food will help maintain weight.

Berries- extremely useful and desirable for a pregnant woman. You can and should eat a wide variety of berries. Prepare fruit drinks, compotes, souffles, eat fresh, frozen, dry, grated with sugar or in combination with other dishes (for example, in salads).

Meat should not be excluded from the diet under any circumstances. This is the main source of much-needed animal protein (along with fish and dairy products). Meat provides you with B vitamins and iron. Choose lean, chilled (rather than frozen) meat. But it is better to refrain from sausages with preservatives and dyes.

Fish- a source of phosphorus and vitamin D, which, by the way, are responsible for the functioning of the baby’s nervous system. Choose low-fat varieties fish: cod, perch, pike, pollock, hake. And of course, it's better fresh. It is preferable to cook fish by boiling or baking.

Dairy are the most complete and significant sources. For a pregnant woman, both fresh and dairy products. A glass of kefir or yogurt will be an excellent option for a second dinner, and with sour cream for breakfast or an afternoon snack it is not only healthy, but also tasty. However, be careful with whole grains - it contains a lot of allergenic protein. And any store-bought milk is whole milk. Therefore, it is better to drink it after boiling.

Porridge extremely useful and desirable. This great option for breakfast. It is better to cook porridge with water, but at the end of cooking you can add milk or butter. Millet, oatmeal, buckwheat and corn grits, rich in fiber, iron, carbohydrates and vitamins. Don’t forget about muesli - a storehouse of vitamins. Just remember that they are very high in calories.

Give preference fresh vegetables and fruits - at heat treatment they lose many vitamins and nutrients.
Try not to cook in advance, but rather eat mostly freshly prepared meals. If you work and this is not possible, then at least on the weekend, prepare each meal immediately before consumption. After all, it will not only be healthier, but also tastier.
Among the cooking methods, steaming and baking in the oven are considered the most useful. This is followed by stewing, then boiling and, of course, frying at the end of the list.
It is best to fry without oil in a special frying pan. If you eat something fried or baked over a fire, always remove the baked crust.
Choose lean cuts of meat, poultry and fish.
Try to choose products that are in season. Of course, pregnant women will certainly want cherries in February or tangerines in June. But if this is possible, find them an alternative to what grows at this time of year.
Don't intercept on the fly. You need to eat calmly, slowly, chewing your food thoroughly and enjoying it. Then it will be easier for the body to digest what is received, and the food will be better absorbed. It is recommended to take the next spoonful of the dish only when the taste from the previous one has disappeared.
Sweets in in moderation also possible. But it is highly desirable to replace sucrose with fructose, glucose, etc. Confectionery choose those prepared on their basis.
You should also pay attention to salt. Salt can be consumed during pregnancy, but it is recommended to control its amount: in the first half of pregnancy, a woman can consume table salt 10-12 g, in the second - up to 8 g, and in the last 2 months - up to 5 g per day.
As for canned goods with a long shelf life, those labeled as baby food or containing no preservatives can be safely eaten. But also in limited quantities.
It is better to choose bread from wholemeal flour.
Don't overeat! The body should not receive more energy than it expends. So eat in moderation and move a lot.

It should be noted that during a normal pregnancy there is no need for any diet. Remember that pregnancy and even toxicosis are natural process. There is no need to dramatically change your usual diet; moreover, this can negatively affect your metabolism. Just now focus more on the healthy than the tasty. All of the above products can and should be consumed. And the menu containing them is not called dietary, but healthy and balanced. If you occasionally treat yourself to something unhealthy or unwanted, then nothing bad will happen (provided that it is fresh and of high quality). The need for sour and salty foods can be satisfied with herring, caviar, sauerkraut or pickles. But there is no need to abuse anything, even such goodies.

What can you eat? Everything is harmless, as it turns out. Everything everyone needs normal body, and during pregnancy it is doubly needed. And in fact, eating tasty, varied and healthy food is not particularly difficult. Soups and borscht are welcome (of course, taking into account all the above recommendations - no smoked meats or canned food). I like any porridge or mashed potatoes can be harmoniously complemented with fish, meat goulash, stewed liver, and meatballs. In general, you can experiment endlessly with salads, as well as with tasty and healthy dressings for them (remember that store-bought mayonnaise and sauces are strictly prohibited). And fruits and berries, as well as drinks made from them, will perfectly complement the everyday menu.

To summarize, we want to say that you can eat almost anything during pregnancy, taking into account allergies. The main thing is not to abuse it. Even the most healthy foods They will cause harm if you gorge yourself on them. Just try not to fry the meat and potatoes to a hard crust, but between alternative options choose the more useful one. That's all.

Especially for- Elena Kichak

Pregnancy is a period that requires careful monitoring of your health. The expectant mother must remember that the child’s development primarily depends on her well-being. It is very important to get proper rest and eat right.

Why is nutrition paid so much attention? And are there any diets for pregnant women?

Restrictions during pregnancy

Until recently, there were strict nutritional requirements during pregnancy. Gynecologists closely monitored weight gain and urged not to overfeed the child; for some reason, allergists forbade eating honey and citrus fruits. With even minor swelling, pregnant women were not allowed to drink more than 1 liter of any liquid per day.

But do these strict restrictions have any justification? And is it worth following such recommendations?

Modern nutritional requirements for pregnant women

To date, it has been proven that there is no direct relationship between the mother’s nutrition and the child’s weight. In any situation, the baby will absorb exactly as many nutrients as he needs for life. this moment. And even if the expectant mother for some reason limits herself to food, first of all, the child will be provided with food. Its development will not be affected, unlike the woman’s health.

Baby's weight gain depends on various factors, including from diseases endocrine system mother. That is why, when sugar levels rise (diabetes mellitus in pregnant women), children weighing 4–5 kg are born, regardless of the constitution and nutrition of the mother.

Diet for weight gain

Is a diet necessary for significant gains? What to do if your weight increases rapidly? There is no clear answer to this question. Previously, normal weight gain was considered to be 11–15 kg throughout pregnancy. Today these boundaries have expanded.

It is assumed that a pregnant woman’s body is able to control its own needs. But sometimes it's better to listen to common sense. Constant desire There is - normal condition during pregnancy, especially early stages. But you need to eat not buns and cakes, but full-fledged snacks.

It is advisable to eat not 2-3 times a day, but 4-6 and do it in small portions. This fractional meals useful not only during pregnancy, but also after childbirth.

In case of significant weight gain, the main emphasis should be on plant foods - vegetables and fruits, meat, cottage cheese. And reduce the amount of carbohydrate foods in your diet. This is especially true for easily digestible carbohydrates - potatoes, bread, chocolate, sweets and sweet drinks.

You need to know that sometimes the usual desire to drink can hide under the mask of hunger. And a glass of plain water will help get rid of annoying sucking in the pit of the stomach.

Balanced diet

In order for food to be properly absorbed, it is necessary to properly distribute its intake throughout the day.

The most high-calorie meal should be lunch. During this time you can eat whatever you want. If possible, the menu includes a first course - soup or cream soup. They are well absorbed and do not overload digestive system. If the desire to eat continues, lunch is supplemented with a second course - boiled, stewed, baked meat with a side dish or vegetable salad.

Breakfast is usually inferior in calorie content and volume to the lunch meal. In the early stages of pregnancy, many women do not eat breakfast at all due to severe toxicosis - nausea or vomiting. To alleviate the condition, you can drink a glass of water with a few drops of lemon juice in the morning. Orange juice helps some people. And sometimes it’s enough to chew a raw carrot or an unleavened cracker.

By evening, toxicosis usually decreases. Although there are also opposite cases. You should strive to have dinner not late, 3-4 hours before bedtime. Usually at this time you can eat porridge or other side dish with meat or fish. Cottage cheese dishes are perfect for an evening menu.

Since sometimes hunger haunts pregnant women throughout the day, snacking is encouraged. They will be appropriate between main meals. For a second breakfast, you can make a vegetable salad or a protein omelet, eat fruit, cottage cheese, and mild cheese. For an afternoon snack, kefir or yogurt with cookies is usually consumed.

For the normal development of the child and the well-being of the mother, nutrition must be balanced and varied. The following products are recommended during pregnancy:

Lean meats (beef, veal, turkey, quail, chicken, lean pork).
By-products – liver. It is consumed in limited quantities, no more than once or twice a week, to prevent excess vitamin A.
Porridges from different cereals. Buckwheat, rice and oatmeal. Wheat and semolina can interfere with the absorption of iron.
Pasta made from durum wheat.
Vegetables in any form, except fried. Raw vegetables in salads and steamed vegetables are especially useful.
Fruits. Seasonal - in any quantity, citrus and exotic - very moderately.
Dill, parsley, celery are allowed in the preparation of various dishes.
Dairy and fermented milk products. Pregnant women can consume milk, kefir, yogurt, butter, sour cream, and low-fat cheese as they wish.

It is important that your diet contains foods rich in folic acid, vitamin E, iron, and calcium.

Foods containing folic acid and vitamin E

Folic acid is needed for the proper formation of the child’s nervous system. It is usually prescribed in tablet form. But do not forget that it is also present in ordinary products. Rich in folic acid:

spinach;
salad;
parsley;
legumes;
citrus.

Vitamin E is also necessary during pregnancy. It is found in eggs, wheat germ, soybeans, and various vegetable oils (sunflower, corn, peanut).

Iron-rich foods

Pregnancy is a time of increased iron consumption. A woman must not only maintain her reserves, but also provide this microelement to her baby. To prevent hemoglobin levels from decreasing and anemia from developing, you definitely need foods rich in iron in your diet. However, not only the percentage of this element in food matters, but also the degree of its digestibility.

Iron is best absorbed from meat, fish and other seafood. The diet of a pregnant woman must include:

beef tongue;
beef;
turkey meat;
liver;
fish.

Meat and fish can be made into casseroles, stewed or eaten boiled. Among plant products The leaders in iron content are legumes - lentils, peas, beans. Among cereals, it is better to give preference to buckwheat and rice.

Vitamin C, which is found in vegetables and fruits, helps absorb iron from food. To this end meat dishes It is better to drink it with orange or tomato juice. Contrary to popular belief about the high iron content in pomegranates and apples, there is not too much of it.

Products containing calcium

During pregnancy, a woman should take care of increased calcium intake into the body. After all, it is spent on building the baby’s skeletal system. If the intake of calcium from food is insufficient, the expectant mother develops brittle nails, hair becomes dull, and teeth deteriorate. This microelement is best absorbed from dairy products, although in terms of calcium content it is inferior to some plants.

During pregnancy, you need to eat cottage cheese, sour cream, hard cheeses or feta cheese, drink milk and kefir every day. You can make cottage cheese yourself, but store-bought cottage cheese must be subjected to heat treatment.

Among plant foods, preference is given to spinach, cabbage, and parsley. Canned fish can also be considered a source of calcium.

Prohibited Products

Are there foods that are prohibited to eat during pregnancy? Since pregnancy is not a disease, there cannot be an absolute ban on certain foods. But there is a list of products whose consumption during pregnancy is highly not recommended.

First of all, this applies to unhealthy foods such as chips, hot crackers and similar snacks. They contain many chemical flavors and additives that can harm the baby and mother. During pregnancy, sugar substitutes such as aspartame, sucraltose, and neotame should not be used.

Don't overindulge in sweets. This leads to rapid weight gain and creates a feeling of fullness to the detriment of others, necessary for the body products. You should not eat foods in large quantities, fermentative in the intestines - legumes, cabbage dishes. During pregnancy this can cause severe pain in a stomach.

Since constipation during this period is not uncommon, the problem should not be aggravated. It is worth giving up bread and flour products and eat more vegetables and fruits.

You should strictly not eat mushrooms purchased from your own hands - dry or pickled. However, during pregnancy it is better to avoid any mushrooms; their protein is too difficult to digest. You should also not use raw eggs, sushi, rare steaks.

During pregnancy, it is not advisable to eat fried and fatty foods, rich broths, use plenty of spices and seasonings.

Drinking regimen

You can drink without restrictions during pregnancy, if you do not forget about common sense. During this period, the woman’s circulatory system works with redoubled force to ensure normal nutrition mother and child. If there is not enough fluid entering the body, it begins to function idle.

Edema in a pregnant woman is not a reason to prohibit her from drinking. Almost always they are associated with other reasons:

Increased vascular permeability.
Poor kidney function.
Decreased protein levels in the blood.

Limiting drinking does not in any way affect the solution to this problem - liquid will be lost in the same volume. But there will be less of it in the body, which means that they will begin to develop in the placenta. dystrophic processes, the child’s health and development will suffer.

The expectant mother should be wary if the desire to drink becomes constant and obsessive, and her thirst is practically not quenched by anything. This condition is called polydipsia and indicates the onset of diabetes mellitus in pregnancy (gestational diabetes).

A situation where a woman drinks much more often and more than she urinates also requires close observation. If at the same time there is a sharp increase in body weight, we are talking about the beginning of gestosis - dangerous complication second half of pregnancy.

Drinks during pregnancy

What can and cannot be drunk during pregnancy? Are there any requirements for drinks? During this period, it is better to drink green tea, compotes, fruit and vegetable juices, fruit drinks. At home, you can make your own yoghurts and cook jelly.

You should not drink herbal teas without the permission of your doctor. Some herbs can cause uterine contractions or harm the development of the baby. Chamomile decoction is considered safe and can be consumed freely as a regular drink. It is not recommended to drink black tea and coffee due to its tonic effect.

During pregnancy, you should not drink alcohol, even in small quantities. Alcohol has a negative effect on the child and takes a long time to be removed from the mother’s blood. Also, during this time, you should not abuse energy drinks, since their effect on the baby’s development has not been studied by anyone.

In general, the diet during pregnancy is not too different from a balanced diet in everyday life. But the expectant mother must remember that the child’s health now depends on the quality of her food, and should not allow gross errors in the diet.

The content of the article:

Healthy eating during pregnancy, this is one of the main conditions for the successful development and growth of the fetus. In addition, the right foods can have a positive effect on the expectant mother’s immunity, preventing the development of certain diseases. The latter is especially important, since the range of medications that can be used to treat a pregnant woman without risk to the baby is not so wide. Let's figure out what foods are best included in the diet of the expectant mother?

What foods can you eat during pregnancy?

The diet of a woman whose pregnancy proceeds smoothly does not, in fact, require any special conditions. It must be, firstly, balanced, that is, in the right amount there must be meat, dairy products, plant foods, etc., and secondly, it must be free of outright harmful substances, such as chips, low-quality sausages, carbonated drinks, etc.

Let's figure out what foods during pregnancy should form the basis of a balanced diet:

Meat. This is primarily an irreplaceable source of protein, which is necessary for the growth and development of the fetus every day. However, when choosing meat, the expectant mother should take into account that it is better to use varieties that are not too fatty in cooking. In addition, it is important to note that it is better to cook it in the oven, steamed or grilled. Ideally, you should also avoid using spices.
Eggs. Separately, it should be said about the need for their presence in the diet of the expectant mother. Firstly, they contain the same protein that is important for fetal growth, and secondly, more than 10 useful vitamins and minerals, including choline, which is very important for the development of a child’s brain. So if you don’t eat meat for ethical reasons, add at least eggs to your diet.
. Of course, they should occupy the most important place in the diet, since they are rich in calcium and iron, necessary for the development of the child’s bone skeleton, as well as healthy skin, hair, and nails. In addition, this, again, is protein, B vitamins, which are important for the mother’s endurance and performance. It is especially worth noting B9 - folic acid, which is generally responsible for the correct development of the fetus without pathologies and the formation of its nervous system. However, when choosing dairy products, you need to be very careful. It is best to buy fresh milk in the village and make yogurt, cottage cheese, and cheese from it yourself.
Fish and seafood. They are rich in phosphorus and vitamin D, which is important primarily for the mother herself; it normalizes the functioning of the nervous system and prevents bone fragility, which can develop against the background of the fetus “sucking” nutrients from the mother’s body.
Cereals. Cereals are rich in minerals and many vitamins. They can and should be eaten while in an interesting position. Cereals also contain fiber, which improves digestion. This is very important, since during pregnancy the gastrointestinal tract is already under increased stress, and facilitating the digestion of food is a very necessary and important step.
Legumes. For many, they cause increased gas and other digestive problems due to the presence of enzyme inhibitors, but in general they are very healthy, they contain a lot of iron, calcium and zinc, as well as vitamins B6 and B9. If you are one of those for whom legumes bring discomfort, you can eat them sprouted, since during sprouting the enzyme inhibitors are destroyed, but the beneficial substances are preserved.
Vegetables and greens. Of course, vegetables and herbs play a huge role in a pregnant woman’s diet. You can eat them both fresh and thermally processed, although, of course, in the first case they will bring more benefits. It is worth noting that vegetable salads will retain their usefulness only if they are seasoned good oil or sour cream, mayonnaise is out of the question.
Fruits and berries. This is an excellent alternative to unhealthy sweets during pregnancy. Just like vegetables, you can eat them raw (but in this case, be sure to wash the fruits thoroughly) and prepare various smoothies from them, or you can, for example, bake in the oven a very tasty dish - pears in honey.
Nuts. Any nut is a real storehouse of biologically essential nutrients for mother and fetus. active substances, so they have a place in a pregnant woman’s diet, but don’t forget that all nuts are very high in calories, so don’t go too heavy on them.
Oils. The same can be said about oils - they are high in calories, but are necessary, first of all, to maintain the beauty of a pregnant woman, they contain healthy fats, which nourish the skin and make the hair shine.

Products for hemoglobin during pregnancy also deserve special discussion. The fact is that pregnant women quite often suffer from anemia, and this is very dangerous, since it leads not only to permanent feeling unwell the expectant mother, but also the development of such a dangerous phenomenon as gestosis. It is characterized by a pathological course of pregnancy, premature birth and all sorts of complications at the time of childbirth.

In addition, if the mother has a lack of hemoglobin, the baby will most likely have low hemoglobin, which means low immunity, a tendency to allergies, and developmental delays.

Thus, if you know that you have a predisposition to anemia, you must definitely introduce into your diet foods that stimulate an increase in hemoglobin - these are, in general, all foods rich in iron.

First of all, these include:

Meat products. Among the meat products, the leaders are: chicken, pork and beef liver - they contain 10-20 mg of iron per 100 grams of product; as well as red meat of turkey and rabbit - there is 3-5 mg of iron per 100 grams.
Seafood. Sea “reptiles” contain a loading dose of the necessary element - 25 mg per 100 grams.
Cereals. Buckwheat is the leader here (7 mg/100 grams), and there is also a lot of iron in millet and oatmeal (3.5 and 4.5 mg per 100 grams, respectively).
Vegetables and greens. Spinach contains 3.7 mg/100 grams of iron, other vegetables and herbs contain much less, approximately 1.5 mg/100 grams.
Legumes. Absolute leader - green lentils(11 mg/100 grams), followed by red beans and peas (7 and 6 mg per 100 grams, respectively).
Fruits and berries. Viburnum and sea buckthorn (5 mg/100 grams), grapes (4 mg/100 grams), peaches, pears, apples (2 mg/100 grams) are considered rich sources of iron among fruits and berries.

As you can see, the choice is wide, so every woman can find a product that will not only be useful, but also bring her joy.

Foods during pregnancy at different stages

Special attention should be paid to the issue of a woman’s nutrition in the early and late stages of pregnancy; in these two periods the risk of certain complications is highest, and therefore they require a more responsible approach to the diet.

Products during early pregnancy

In the early stages, there is a high probability of miscarriage and the development of toxicosis; in order to avoid such unpleasant events, it is most important to follow the rules of food balance:

30% of the diet should be fat, most of it should be taken from dairy products and nuts, and as little as possible from meat.
15% proteins - and here the main source should be meat, as well as fish and eggs, for vegetarian women - legumes.
50% carbohydrates - first of all, this is, of course, complex carbohydrates- various cereals, whole grain bread, unsweetened vegetables. From simple carbohydrates you can afford fruit and honey.

It is advisable to eat small portions every 2-3 hours, and drink clean water in between meals.

The main attention should be paid to products with maximum content the following elements:

Folic acid- responsible for nervous system baby, found in green vegetables, oranges, beans, carrots, dates, apples, peanuts, beets.
Iron and calcium- help mom maintain her beauty and get less tired. Most of them are in dried apricots, liver, buckwheat, herbs, cheese, cottage cheese.
Vitamin D- if there is a shortage of it, the likelihood of premature birth develops, so for its sufficient quantity in the body you need to monitor the entire pregnancy. Contained in large quantities in parsley, potatoes, and vegetable oils.
Vitamin B12- helps remove toxins from the body, is present in green vegetables, seafood, liver.
Zinc- prevents developmental problems, primarily low body weight. Pumpkin and sunflower seeds, sea fish, rice, lentils, nuts, beans, and onions are rich in zinc.
Omega 3 acids- are responsible for normal brain development. Most of them can be found in sea fish - trout, salmon, halibut, tuna and cod.

Note! Healthy nutrition not only promises the correct development of the child, but also high probability prevents toxicosis. This means that you need to start eating the right foods not at the moment of its manifestation, but from the very beginning of pregnancy.

List of products for late pregnancy

Potential dangers of the third trimester of pregnancy are late toxicosis (preeclampsia), edema, premature birth. In addition, during this period the load on everything internal organs, including on digestive tract, reaches the maximum level. In order to reduce the likelihood of developing certain problems, it is necessary to make a number of special adjustments to the diet.

These are the foods that should primarily comprise a pregnant woman’s diet in the last weeks of gestation:

Beef and veal. This is the main one meat product on your table, you can also afford chicken and turkey, but it is better to avoid pork. However, if you tolerate this type of meat well, you can eat it a couple of times a week.
Salmon, chum salmon, hake, trout. These types of fish are well digestible and carry great amount healthy fatty acids.
Local vegetables and fruits. In the third trimester, it is necessary to avoid, as far as possible, exotic vegetables and fruits that are not native to our region; this will help avoid the child’s predisposition to allergies to them in the future.
Kefir, fermented baked milk, yogurt. In dairy products, emphasis should be placed on fermented milk; milk itself is excluded, as it can cause fermentation in the intestines.
Cereals and whole grain bread. Due to high content fiber these products will promote better digestion.

In addition, in later stages it is especially important to ensure sufficient amounts of the following vitamins:

Vitamin C - found in fruits, berries and vegetables;
B vitamins - nuts, grains, vegetables, fruits;
Vitamin H - is included in large quantities in cereals and fermented milk products;
Vitamin K - found in vegetables and fruits;
Vitamin PP - it must be taken from fish and poultry.

And also minerals:

Calcium and phosphorus - you need to look for it in sour milk, nuts, vegetables;
Magnesium - nuts, grains, seaweed;
Iron - found in buckwheat, nuts, spinach;
Manganese - present in large quantities in fruits, nuts, spinach;
Iodine - seafood is rich in it;
Copper - it should be taken from nuts and seafood;
Zinc - found in nuts (especially pine) and cereals.

Based on this list, we can conclude that the basis of a woman’s diet in the third trimester should be vegetables, fruits, cereals, and nuts. It is also important to eat fish and meat periodically. As for heat treatment, it is best to steam or bake everything.

Separately, it is worth noting that the drinking regime to prevent edema must be changed - it is necessary to consume less liquid.

Diet during pregnancy

So, now you can see that, in general, the correct diet of the expectant mother consists of a variety of foods, it contains meat, fish, cereals, legumes, dairy products, vegetables, and fruits. By and large, we can say that such a diet should be followed by any person who cares about their own health.

But, unfortunately, we get so used to various harmful things that a diet consisting of healthy foods seems boring and not tasty to us, although, in fact, everything is possible, except for the definitely harmful ones.

Let's look at the approximate diet of the expectant mother:

Breakfast. It is best to eat one of the following dishes: porridge with berries, fruits, nuts; muesli with natural yoghurt and honey; cottage cheese casserole; omelette with vegetables.
Snack. Fruits, nuts, yoghurts, smoothies from the listed products, as well as vegetables, herbs and berries.
Dinner. Light vegetable soup or broth made from chicken, rabbit, turkey. Baked/stewed/steamed meat or fish with a side dish of boiled potatoes, stewed vegetables With fresh salad.
Snack. Freshly squeezed juice, toast with honey, cottage cheese casserole, bread with cheese, dry cookies with milk, kefir, natural yogurt.
Dinner. The ideal dinner would be meat or fish cooked in any way, just not fried in a pan, and a large portion vegetable salad. If a salad is not a filling enough dish for you, you can make it more nutritious with a handful of nuts; walnuts and pine nuts are especially good.
For the night. If you had dinner early and you feel hungry at night, try to satisfy it with a glass of kefir; you can supplement your “meal” with dry biscuits with cheese.

This, as someone will probably think, too correct diet can be diluted from time to time with cookies, buns, muffins, but these must definitely be quality products, better prepared independently, and you should not abuse them.

And please get rid of the common misconception - if I want it, the child wants it. Believe me, your baby is unlikely to want a sandwich with sausage. Yes, perhaps someone eats something unhealthy without consequences, but this does not mean that you will be lucky too, so try to stick to proper nutrition, because, after all, pregnancy does not last so long, and you may have to reap the fruits of your mistakes all life.

The healthiest foods during pregnancy

However, even when the first trimester and/or problems with hemoglobin are left behind, do not forget about proper diet. Let us remember that even with completely have a safe pregnancy it must be balanced and bad habits excluded.

It is especially commendable to eat not only permitted foods, but also those recommended as the healthiest, among them:

Lean pork and beef. Both of these products contain choline, which is very important for proper development baby's brain. To date, there are already several studies that demonstrate an obvious relationship between the consumption of these types of meat and a child’s intelligence.
Properly cooked eggs. There is no need to take risks and eat raw or soft-boiled eggs; it is best to boil them hard. Also, do not consume more than 5 yolks per week, as they contain cholesterol.
Oat and buckwheat . These cereals have an exceptionally rich composition; they contain selenium, sodium, potassium, B vitamins, as well as vitamin E and PP.
Natural yogurt, cottage cheese and hard cheese. These are the most necessary products from dairy products in the diet of the expectant mother.
Carrots, broccoli, avocado. Of course, all vegetables and herbs are extremely healthy, but there are also those that contain in greater concentrations all the vitamins, minerals, and amino acids necessary for the mother and the unborn baby. First, there are all the red and orange vegetables, especially carrots, but also broccoli and avocados.
Spinach. But it can rightfully be called the most useful greens, and not only for pregnant women, but for all people.
Strawberry, raspberry, blackberry. These berries will not only lift your spirits, but will also have an important beneficial influence both on the body of mother and child. Although, of course, you need to understand that in the off-season they are much less useful.
Mango. The importance of this product for pregnant women is very great. However, any seasonal local fruit will be preferable to exotic ones. If both apples and mangoes are grown “artificially,” it is better to choose the latter.
Walnut. All nuts are extremely healthy, however special attention It is worth paying attention to walnuts, which are extremely important for proper brain development.
Olive oil. During pregnancy, it is advisable to abandon available sunflower oil and replace it with cold-pressed olive oil.

Note! The usefulness of the product is, of course, good, but it is very important to take into account both the health and taste characteristics of the expectant mother. If a pregnant woman cannot tolerate any of the recommended products for one reason or another, you should not force yourself.

What foods are ok during pregnancy - watch the video:

Healthy nutrition during pregnancy - important aspect healthy fetal development and good condition future mother. The diet of women in an interesting position is actually not so strict, it should only be balanced and free of harmful substances. However, in case of certain pathologies or features, the diet must be adjusted together with an obstetrician-gynecologist and strictly followed.

Pregnancy without problems (useful tips)

How to survive 9 difficult months of waiting for a child and what should be done to make childbirth easier? In this article we tried to cover the entire range of problems that may arise during pregnancy and provide answers to them.

What to do if you catch a cold during pregnancy?

Drink ascorbic acid.
- More liquid. An ideal herbal tea. Brew 1 teaspoon of chamomile, mint and rosehip in a thermos in 1 liter of water. A fruit drink made from viburnum or cranberries is also suitable (squeeze the juice from the cranberries and dilute with water). Can be diluted in a glass warm water 1 tablespoon honey and add lemon juice- an equally healthy drink.
If you don't want to eat, then you don't need to.
- It is better to consult a doctor before taking any medications!

If your temperature rises:

Wrap yourself in a diaper moistened with alcohol (vodka) diluted with warm water.
Dilute 1 teaspoon of alcohol in 1 liter of water and lubricate the elbow, popliteal vessels, groin, and neck.
Tea (linden, rosehip, sage, yarrow, hibiscus)
1+2 ≥ after 40 minutes take a shower ≥ dry yourself ≥ dry clothes.
You can also relieve a fever in a child.

Runny nose

Rinsing with salt and soda (dilute 1 teaspoon of salt and soda in water). We inhale into one nostril and it flows out of the other.

Sore throat?

Rinse with chamomile or soda (1 teaspoon of soda per glass of boiled warm water) or with furatsilin.

What is better not to do during pregnancy

Don't lift heavy things.
- Do not smoke, do not drink alcohol. But 50 gr. Red wine occasionally won't do any harm.
- Don't drink coffee.
- Do not sit at the computer in front of the monitor for more than 4 hours a day.
- Try to be less nervous. You can sometimes drink valerian (in tablets, not in alcohol tincture).
- Try to do without pills.

What is the best thing to eat during pregnancy?

I didn't follow any special diet. Eating “for two” is absolutely not worth it. You need to eat the same amount as before, maybe a little more. It is advisable to exclude all canned food from your diet and eat natural products. It is better to eat a piece of boiled beef than a sausage. Fruits (green apples are healthy - a source of iron), vegetables, meat - a source of protein (not fatty), fish (contains a lot of phosphorus), dairy products (calcium), juices. It is better not to overuse spices. It is better to exclude smoked meats, sausages, pickles, pickled cucumbers and all that from your diet. In the first half of pregnancy you need to drink a lot, but in the second half it is better to limit yourself to liquids, especially if your weight increases significantly and swelling appears.

Just useful:

Vitamin cocktail: 100 gr. dried fruits, 50 gr. nuts, 50 gr. honey, grind 1 lemon in a meat grinder or blender (one teaspoon in the morning).
- Vitamin salad: carrots, beets, cabbage, oil.

Vitamins

You definitely need to drink. Preferably special ones for pregnant women. Not bad vitamins Elevit, Vitrum, Pregnavit. Be sure to check if your vitamins contain iodine and folic acid. Elevit and Pregnavit, for example, should be taken in combination with Iodomarin.

Nausea

In the morning, without getting out of bed, drink half a glass warm milk with cookies or simply (you can prepare a thermos with hot milk in the evening) and lie down for 10-15 minutes.
- The aroma of a lemon wedge or mint leaves can save you from an attack of nausea. (I put a saucer with a cut lemon on my desk, this saved me from the smells of borscht and sausages heated in the microwave coming from the kitchen. They also gave me a small sandalwood elephant, which also helped me out more than once.
And I cooked dinner for my husband, wrapping a towel around his face.
- Sour candies or with menthol (the main thing is not to overdo it with candies.

So that there are no breaks

Drink fish oil capsules.
- Lubricate the perineum with cream.
- Perform special exercises every day to strengthen the muscles of the perineum: retract the anus (you should feel how the vaginal muscles contract) and keep the muscles tense for several seconds, then relax, repeat 30 times (several times a day).

Is the uterus in good shape, is there a threat of miscarriage?

You need to drink vitamin E, noshpa, valerian and, again, try not to get nervous.

Edema

Exercise: rise on the floor with your fingers and lower yourself.
- Limit yourself to liquids recent months.

Convulsions

To avoid stretch marks

Every time after a shower, lubricate the chest, stomach and thighs with a rich baby cream (without zinc) or a special cream for stretch marks.
- Light massage skin of the abdomen and thighs.

Preparing your breasts for feeding

Lubricate your breasts with a rich cream after a shower.
- Rub the nipples with a dry towel so that they harden a little, and there will be no cracks later when you start feeding the baby.

Phlebeurysm

You can purchase special tights that prevent the appearance of varicose veins veins with increasing load on the legs in the last months of pregnancy.
- Drench your legs up to the knees cold water after shower.
- There are special “stockings for childbirth”. Many women develop swollen veins in their legs after childbirth.

"Runny nose in pregnant women"

A drink with lemon juice and honey will help make your breathing a little easier.
- You can do rinsing with salt (see above, runny nose with a cold).

Reduced hemoglobin

Freshly squeezed beet juice
- Pomegranate juice
- Honey (1 tablespoon before meals)
- Grind buckwheat and add to food
- Greenery
- pollen, aperactose (usually sold in the same place where honey is sold)
- A little dry red wine diluted with water

Constipation

Prunes
- Dried apricots
- 1 tbsp. spoon of vegetable oil before meals
- Raw water on an empty stomach
- Bran
- Sea kale
- Baked potato
- Whole wheat grains

Bandage

At the courses that my husband and I attended, we were advised not to wear a bandage only if our back hurt badly or in the last months of pregnancy for a long walk. You shouldn't wear a bandage at home at all.

Lingerie

The bra should support the breasts well so that they do not lose their shape. It (the bra) should have wide straps, no wires and be made from... natural fabric, for example, cotton.
- Panties should also be made of natural fabric and either low or special for pregnant women so as not to tighten the belly.

Walks

Sport

Walking (outdoor walks)
- Ideal option - swimming pool
- Simple exercises:
Stand with your back to the wall. Press your back firmly against the wall and relax. Repeat 15-20 times.
Special exercises to strengthen the muscles of the perineum:
Hold an inflatable ball between your legs and pull in your anus. Walk 10 steps forward and the same number back. Then stand on your toes and walk 10 steps forward and backward with the ball. Lie on your back and alternately raise and lower your legs (not very high).
- Exercises in the pool are very useful: 1) somersaults in the water back and forth (this exercise should be performed where it is deep enough), 2) dive, reach the bottom, repeat several times, 3) swim to one side of the pool on one side, to another on the other, 4) swimming on your back and “like a dolphin”, 5) turn your back to the side, holding on with your hands, perform a bicycle exercise, 6) also swing your legs in the water at the side, 7) straighten your legs and imagine that you you walk, or rather march (this exercise should be performed where it is deep enough).