Useful foods during pregnancy. Foods rich in iron

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

Nutrition for a pregnant woman

It is very difficult to regulate the diet of a pregnant woman in the first months of the term. In the first trimester, a woman may experience severe toxicosis, which is why she generally has the right to refuse any food. During this period, even some completely non-aggressive smells are annoying, not to mention dishes.

Over time, when toxicosis recedes and appetite returns, another problem arises - rapid weight gain, which is very difficult to fight. Extra pounds provoke a number of serious problems that accompany a woman after childbirth. It:

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

The diet, which the supervising doctor approves, can lead a woman to complete discouragement. Pregnant food is never too tasty so as not to “warm up” the appetite and at the same time saturate the body with useful substances.

From the first trimester, portion sizes are set by the doctor. Now the nutrition of a pregnant woman will vary by weeks of development of the child. There are a number of necessary products that it is desirable to use a pregnant woman constantly. The dominant role is occupied by cottage cheese and iron-containing products.

Healthy food for pregnant women

Before discussing all kinds of dishes for a pregnant woman, one should take into account the general rules for compiling a diet. Plant foods should make up ⅔ of food eaten per day. Such a menu is most important in the last stages of pregnancy, at least two to three weeks before childbirth. Vegetables contain a large amount of prostaglandins, which provide elasticity to the tissues of the birth canal.

Dishes from vegetables have a beneficial effect on the functioning of the organs of the gastrointestinal tract, eliminating constipation and inhibiting the growth of body fat. Eating vegetable soups and sautés, a pregnant woman will not feel a 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. Refusing meat during pregnancy is simply a crime. A growing embryo simply needs protein of animal origin. Every day, up to 100 grams of animal proteins should be included in the diet of a pregnant woman. If on some days a woman wants to do without meat, it should be replaced with fish.

Fruit is a separate item. Of course, expectant mothers who had allergic problems even before conception should be extremely careful when choosing fruits in supermarkets. Most exotic fruits are pre-treated with liquefied gas or acceptable herbicides to make them marketable for a longer period.

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

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

Dry food and "on the go" should be excluded. You can not overeat, as well as go hungry for a long time. The feeling of thirst must be quenched as it arises. Equally important is what the pregnant woman will drink and in what volumes. Increased fluid intake will lead to edema, which will cause shortness of breath, blockage of the veins of the lower extremities, and interfere with normal blood circulation. Drink should be at room temperature. Carbonated, tonic and alcoholic drinks are not recommended. Food should be consumed slowly, in a relaxed atmosphere, chewing thoroughly. Rushed air can cause prolonged belching, colic, and general discomfort.

What products are needed

Useful 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 method of 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. So you can cook dietary meat, retaining all the useful substances in it.
Food cooked extinguishing method. This option involves prolonged stewing of food 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 maximize the preservation of useful substances in foods that have been fried in a 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 that heat evenly from the bottom to the top surfaces. The burner flame should cover the entire surface of the pan, so the burner should be wide.
Food cooked in nature on open fire. This very first method of cooking in human society is gaining popularity even now. For a future mother, it is advisable to select lean pieces of meat or fish. In small pieces, you can fry pumpkin, tomatoes, zucchini, eggplant, potatoes. Before eating, remove the crust formed during frying.

From plant foods, pregnant women can do everything, 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 fill salads with unrefined vegetable oil, trying not to abuse salt and hot spices. Salt and spices cause an increased feeling of thirst, provoking swelling and the accumulation of excess weight.

The benefits of beef tongue for pregnant women

Beef tongue belongs to dietary products due to the low content of connective tissue cells. Beef tongue dishes are easily digested 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 the level of cholesterol in the blood;
improves the functions of the skin.

In dishes prepared from beef tongue, a high content of protein and trace elements, which contribute to the improvement of the pancreas. Nutritionists believe that this product is able to replenish about half of the daily intake of microelements that are vital for the body of an adult.

Doctors observing pregnant women strongly recommend including beef tongue dishes in the diet, which will prevent the development of anemia, gastric 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 eat dishes in which gelatin is present in full. For the preparation of edible gelatin, an extract of Pacific seaweed agar-agar or cartilage and tendons of animal origin is used. The cartilage tissues of animals are 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. It is an essential amino acid for the body. It is thanks to her that a person feels a surge of energy and mental activity. The composition of gelatin contains the following substances that affect the functioning of the digestive system and the cardiac system:

alanine;
dicarboxylic acids;
peptides;
active proteins.

Some fruits are not advised to be taken raw during pregnancy, as they can cause belching, stool disorders and heartburn. By preparing delicious jelly with the addition of juices or fruit drinks, you can perfectly replenish the supply of trace elements and vitamins in the body of a pregnant woman, combining the useful with the pleasant.

Doctors have to recommend dishes with the addition of gelatin to pregnant women with an indispensable consideration of the work of the intestines of their patients, since it has a slight astringent effect.

Brewer's yeast for pregnant women

Brewer's yeast has a 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 trace elements and vitamins, which is an excellent dietary supplement.

Yeasts are unicellular fungal organisms that remain alive under certain conditions. They are obtained in 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 the gestation period often experience health problems caused by a lack of nutrients in the body:

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

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

Brewer's yeast is distinguished by the following content:

Vitamins B, P and D. Contribute to the restoration of the functions of the nervous system, skin, nail plates, hair follicles.
Phosphorus. Renews bone tissue and stabilizes the functioning of the urinary system.
Copper. It takes an active part in the breakdown of fats and carbohydrates, and also stimulates the production of insulin.
Potassium. Regulates the acid-base balance in the body and improves the transmission of nerve impulses.
Calcium. Forms structural material at the cellular level, creating healthy rudiments of teeth in the embryo and bone.
Zinc. Provides regeneration of cells of the cerebral cortex.
Magnesium. Stimulates metabolic processes in the body, reduces tremor, stabilizing the functions of the nervous system.
Silicon. Contributes to the normal absorption of calcium by the body.
Sodium. Supports electrolytic balance in the body of a woman and an embryo.
Sulfur. Improves the structure of the skin, hair and nail plates.
Selenium. Neutralizes dangerous decay products, increases the protective functions of the body.

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

Essential trace elements

Most of the necessary trace elements the body receives 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, improving blood circulation and digestion makes itself felt, you should take the necessary trace elements in addition. Seafood, vegetables and fruits are especially rich in trace elements.

During pregnancy, the female body often lacks iron. Iron deficiency can lead to irreversible processes in the development of the embryo. A woman should monitor 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 the nail plates;
restless legs syndrome;
dyspnea;
loss of appetite;
inflammation or pain in 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 number 1. Iron-containing products and the level of trace elements 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 use vitamins correctly

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

Fruits can also be consumed raw, if the pregnant woman does not suffer from increased secretion of 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 will be ideal. Apples can be baked in the oven or in a double boiler; juicy fruits can be used to prepare fillings for cottage cheese dishes.

In addition to fruits, vitamins are found in meat and dairy products, vegetables, offal. The most complete list of essential vitamins and foods containing them is given in Table 2.

Table number 2. Essential fat-soluble vitamins during pregnancy

Vitamin name	purpose
A (retinol + beta-carotene)	Visual receptors, skin, mucous membranes	Liver, egg, butter, dairy products
D (calciferol)	Calcium absorption, bone and tooth 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 cereals
B2 (riboflavin)	Metabolic processes, heart function	Liver, heart, red meat, cereal cereals, dairy products, brewer's yeast
B5 (pantothenic acid)	metabolic processes	Beef, liver, egg, brewer's yeast, cereals
B6 (pyridoxine)	Metabolic processes, hemoglobin production	Beef, chicken, pork, brewer's yeast, liver, cereals
B8 (biotin)	Metabolic processes, hair growth, nail plates	Liver, egg, dried fruits, beans, beans, peas, fish
B9 (folic acid)	Cell division and growth, development of the bone skeleton	Cucumber, spinach, parsley, zucchini, sunflower seeds, lettuce, hard cheese, whole grain cereals
B12 (cobalamin)	RBC 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 possible that the diet of one pregnant woman is categorically not suitable for another. The characteristics of each organism will show what it is desirable to refuse during the period of bearing a child, and what to focus on. However, nutritionists have developed special tables for pregnant women, the advice of which should be followed. Table No. 3 shows the most commonly used foods and dishes from them in everyday life, as well as the benefits and possible harm for pregnant women.

Table number 3. Recommended and undesirable foods for pregnant women

Products
Bread and bakery products	Bran bread, wholemeal bread, crackers, savory pastries	Pastries from the highest grades of flour, puff pastries and rich pastries
	Vegetable soups in low-fat broth, lean borscht, beetroot	Fatty broths
	Lean steamed or boiled beef, rabbit meat, skinless chicken meat	Fatty meats, homemade fatty sausages, dumplings, smoked bacon, canned meat
	Low-fat varieties of fish (pollock, hake, pelengas, perch, carp, saffron cod, grenadier)	Fatty fish, smoked, salted fish, canned fish, crab sticks
Cereals, cereals, legumes	Buckwheat, rice, wheat, barley, corn, oatmeal	Semolina porridge, dishes with a high content of beans, peas, beans
	1-2 eggs per day (boiled or scrambled)	Fried or raw
	Sour-milk products, low-fat cottage cheese, cheesecakes, casserole, yogurt, low-fat sour cream, 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 allergic
Fats and sweets	Olive, sunflower, corn and butter, jelly, jam, chocolates in moderation	Sweet pastries with rich cream, too large portions of chocolate
Snacks, spices	Vegetable salads, vinaigrette, vegetable caviar, fruit salads	Hot sauces, horseradish, mustard, hot pepper, vinegar, salt
	Small volumes of natural juices, fruit jelly, dried fruit compotes, berry fruit drinks, weak teas, rosehip broth, chamomile tea	Alcoholic beverages, strong coffee and tea, tonic drinks high in sugar and gas

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, drinking too much liquid during the day, and especially at night, is not worth it. Water should be purified, without dyes and artificial flavors, non-carbonated. It is not recommended to drink water at the time of a meal or immediately after, it is better to do this before meals and a couple of hours after ingestion.

In the first trimester, you can plan your daily food intake as shown in table No. 4. Depending on whether there are allergic reactions to various fruits and vegetables, each woman should regulate their consumption on her own or on the advice of an observing doctor.

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

Day of the week		Lunch
Monday	Buckwheat or rice porridge (you can add milk), fresh juice (carrot, apple, orange)	Puff with pumpkin or spinach	Whole grain muffin, pea soup with broccoli, rosehip tea	apple or carrot	Braised chicken with rice or pasta, mint tea
	Bran bread with cucumber or tomato and hard cheese	Yogurt or curdled milk	Spaghetti with tuna, zucchini with olive oil	Curd cheesecake	Oven baked potatoes with beans
	Oat flakes with milk, kefir	grapefruit or orange	Lean beef casserole with beans	Dried apricots with prunes	Vegetable salad with boiled rice, eggs and sardines, tomato or cranberry sea
	Cheesecakes with the addition of low-fat sour cream, carrot juice with pulp	White or red cabbage salad with olive or corn oil	Laminaria salad with unrefined sunflower oil, fish pie, dried fruit compote	banana or kiwi	Wholemeal bread, boiled egg, lettuce, baked milk or kefir
	Oatmeal porridge in water or milk with the addition of dried apricots or prunes, fermented baked milk or yogurt	Several walnuts, steamed dried fruits	Boiled pasta from durum flour with low-fat meat sauce, carrot or cranberry juice	Toast with butter	Lavash with soft or melted cheese with greens, chamomile or rosehip tea
	Omelet with a small amount of vegetables and ham, croutons, fresh orange or tomato juice	Bran bread with lean salted salmon	Boiled chicken meat, avocado salad, curdled milk or kefir	A few walnuts or peanuts	Vinaigrette with bran bread, 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 not 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 a 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

Onion
Cucumber tomato

Prunes, figs, dried apricots, raisins

Table No. 7. The chemical composition of the required diet per day in the second and third trimesters

Nutrients	Daily Value(g)
Proteins of vegetable origin
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 30% of the daily ration		Breakfast volume 20% of the daily ration
The volume of the second breakfast is 15% of the daily ration		The volume of the second breakfast is 10% of the daily ration
	Lunch volume 40% of the daily ration	Lunch volume 30% of the daily ration
		The volume of the second lunch is 10% of the daily ration
	Dinner volume 10% of the daily ration	Snack volume 15% of the daily ration
	A couple of hours before bedtime, you can drink a glass of fermented milk products, close to 5% of the daily diet	Dinner volume 10% of the daily ration
		A couple of hours before bedtime, you can drink a glass of fermented milk products, close to 5% of the daily diet

Conclusion

It is important for every pregnant woman to know which foods should be limited, and which should be completely abandoned for a while during pregnancy. Everything that a woman does during this period instantly affects the health of the unborn baby. The most vulnerable is the woman herself and the fetus during the first trimester. An increased salt content can increase toxicosis, cause increased swelling, which is why spicy dishes seasoned with a lot of spices and canned vegetables should be excluded from the diet, 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 the consumption of fried foods, one can immediately notice a decrease in the strong feeling of thirst and improved digestion. Fried provokes constipation, impaired liver function. Today, there are many ways to cook "steamed". At the same time, eating pregnant food from the microwave should be avoided. Although the products are not covered with a crust, as when fried, they can cause great harm to the body of the 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 have a high content of various dyes, preservatives, flavors, flavor substitutes. There is no mention of alcohol at all. It can only increase toxicosis, irritating the mucous membranes of all organs of the digestive tract, and also bring irreparable harm to the embryo.

Bibliography

1. Sobolev A.N. "Nutrition of a breastfeeding woman", 2009
2. Yurkov A.S. "Daily intake of vitamins by pregnant women", 2010.
3. Ivanskikh A.V. "Peculiarities 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 new. Everyone around you knows 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, often a woman cannot eat anything at all because of the one that torments her. Then she suddenly comes to her senses, but her taste preferences change dramatically: now her favorite dish is not pilaf or borscht, but smoked fish with chocolate-strawberry sauce. And three weeks before the 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 macro elements - no restrictive diets! The most appropriate would be four meals a day.

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

How to make a menu for a pregnant woman?

Vegetables and fruits- must certainly be included in the daily diet of the expectant mother. If you do not have allergies, you can choose any of them. But the exotic is best left for later. It is good if plant products make up 2/3 or at least half of your daily diet. Eat them raw and boiled, in salads, soups and second courses. Decoctions of dried fruits are very useful. Especially increase the amount of plant foods in the last weeks of the term. Vegetables and herbs improve the elasticity of the tissues of the birth canal and contribute to the normalization of the intestines. In addition, before childbirth is very undesirable, 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, soufflés, 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 in any case. 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) meats. 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 of fish: cod, perch, pike, pollock, hake. And of course, fresh is best. And it is preferable to cook the fish by boiling or baking.

Dairy are the most complete and significant sources. For a pregnant woman, both fresh and fermented milk products are equally useful. A glass of kefir or curdled milk 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 the whole one - it contains a lot of allergenic protein. And any purchased milk is whole. Therefore, it is better to drink it after boiling.

Kashi extremely helpful and desirable. This is a great option for breakfast. It is better to cook porridge with water, but milk or butter can be added at the end of cooking. Especially useful are millet, oatmeal, buckwheat and corn groats, rich in fiber, iron, carbohydrates and vitamins. Do not forget about muesli - a storehouse of vitamins. Just remember that they are very high in calories.

Give preference to fresh vegetables and fruits - during heat treatment, they lose many vitamins and nutrients.
Try not to cook for the future, but eat mostly freshly prepared dishes. If you work, and this is not possible, then at least on the weekend, prepare each meal immediately before eating. 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. It 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 on a fire, always remove the baked crust.
Choose lean cuts of meat, poultry, and fish.
Try to choose products according to the season. Of course, pregnant women will certainly want cherries in February or tangerines in June. But if possible, give them an alternative to what is growing at this time of the year.
Do not intercept on the go. You need to eat calmly, slowly, chewing food thoroughly and enjoying it. Then the body will be easier to digest 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 moderation are also okay. But it is highly desirable to replace sucrose with fructose, glucose and. Choose confectionery products 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 10-12 g of table salt, in the second - up to 8 g, and in the last 2 months - up to 5 g per day.
As for canned foods with a long shelf life, those labeled as baby food or containing no preservatives can be safely eaten. But also in limited quantities.
Bread is better to choose from wholemeal flour.
Don't overeat! The body should not receive more energy than it spends. So eat in moderation and move a lot.

It should be noted that with a normal pregnancy, there is no need for any diet. Remember that pregnancy and even toxicosis is a natural process. There is no need to drastically change the usual diet, moreover, it can negatively affect the metabolism. Just now focus more on the healthy than on the delicious. All of the above products can and should be consumed. And the menu with their content is called not dietary, but healthy and balanced. If you occasionally treat yourself to something harmful or unwanted, then nothing terrible will happen (provided that it is fresh and of high quality). The need for sour and salty foods can be met with herring, caviar, sauerkraut or pickles. But you don’t need to abuse anything, even such goodies.

What can you eat? All harmless, as it turns out. Everything that every normal organism needs, and during pregnancy it needs doubly. And in fact, eating tasty, varied and healthy is not particularly difficult. Soups and borscht are only welcome (of course, with an eye to all the above recommendations - without smoked meats and canned food). Any porridge or mashed potatoes can be harmoniously supplemented with fish, meat goulash, stewed liver, meatballs. In general, you can experiment with salads indefinitely, as well as with tasty and healthy dressings for them (remember that purchased mayonnaise and sauces are strictly prohibited). And fruits and berries, as well as drinks from them, will perfectly complement the everyday menu.

Summing up, we want to say that you can eat almost everything during pregnancy - with an eye on allergies. The main thing is not to abuse. Even the most healthy foods will do harm if you eat them to satiety. Just try not to fry the meat with potatoes to a hard crust, and choose a healthier one among the alternatives. That's all.

Specially for- Elena Kichak

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

Why is there so much focus on nutrition? 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 feed the child, allergists for some reason 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 nutrition of the mother and the weight of the child. The baby in any situation will absorb exactly as many nutrients as he needs at the moment. And even if for some reason the expectant mother limits herself in food, first of all, the child will be provided with food. Its development will not suffer, unlike the health of a woman.

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

Diet for weight gain

Do I need a diet with a significant increase? What to do if the weight is growing rapidly? There is no single answer to this question. Previously, 11-15 kg was considered a normal increase throughout pregnancy. Today, these boundaries have expanded.

It is assumed that the body of a pregnant woman is able to control its own needs. But sometimes it's better to use common sense. A constant desire to eat is a normal condition during pregnancy, especially in the early stages. But you need to eat not buns and cakes, but full snacks.

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

In the case of a 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 sugary drinks.

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

Balanced diet

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

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

Breakfast in terms of calories and volume is usually inferior 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 in the morning with a few drops of lemon juice. Some people find orange juice helpful. And sometimes it’s enough to gnaw on a raw carrot or an unleavened cracker.

By evening, toxicosis usually decreases. Although there are also reverse cases. You need to 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. Perfect for the evening menu of cottage cheese dishes.

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

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

Lean meats (beef, veal, turkey, quail, chicken, lean pork).
Offal - liver. It is consumed in limited quantities, no more than once or twice a week, to prevent excess vitamin A.
Kashi from different cereals. Especially recommend buckwheat, rice and oatmeal. Wheat and semolina can interfere with iron absorption.
Durum wheat pasta.
Vegetables in any form, except fried. Raw vegetables in salads and steamed are especially useful.
Fruit. Seasonal - in any quantity, citrus and exotic - very moderately.
Dill, parsley, celery are allowed in the preparation of various dishes.
Dairy and dairy products. Milk, kefir, yogurt, butter, sour cream, low-fat cheese, pregnant women can use as they wish.

It is important that foods rich in folic acid, vitamin E, iron, and calcium are present in the diet.

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 the form of tablets. But do not forget that it is also present in ordinary products. Folic acid is rich in:

spinach;
salad;
parsley;
legumes;
citrus.

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

Foods rich in iron

Pregnancy is a time of increased iron consumption. A woman should not only maintain her reserves, but also provide the baby with this trace element. So that the level of hemoglobin does not decrease and anemia does not develop, foods rich in iron are definitely needed in the diet. However, not only the percentage of this element in food is important, but also the degree of its digestibility.

Iron is best absorbed from meat, fish and other seafood. In the diet of a pregnant woman must be present:

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

From meat and fish you can make casseroles, stew or eat boiled. Among plant foods, the leaders in iron content are legumes - lentils, peas, beans. From cereals, it is better to give preference to buckwheat and rice.

Vitamin C, which is found in vegetables and fruits, helps to absorb iron from food. To this end, it is better to drink meat dishes 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.

Foods containing calcium

During pregnancy, a woman should take care of the increased intake of calcium in the body. After all, it is spent on the construction of the baby's skeletal system. With insufficient intake of calcium from food, the expectant mother develops brittle nails, hair grows dull, teeth deteriorate. This trace element is best absorbed from dairy products, although it is inferior to some plants in terms of calcium content.

During pregnancy, you need to eat cottage cheese, sour cream, hard cheeses or cheese every day, drink milk and kefir. Cottage cheese can be made independently, and bought in a store must be subjected to heat treatment.

From plant foods, preference is given to spinach, cabbage, parsley. Canned fish can also be attributed to sources of calcium.

Prohibited Products

Are there foods that are forbidden to eat during pregnancy? Since pregnancy is not a disease, there can be no absolute ban on certain foods. But there is a list of products, the use of which during the bearing of a baby is highly not recommended.

First of all, this applies to such unhealthy foods as chips, spicy 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, neotame should not be used.

You can not overly lean on sweets. This leads to rapid weight gain and creates a feeling of satiety at the expense of other products that the body needs. You should not eat in large quantities foods that cause fermentation in the intestines - legumes, cabbage dishes. During pregnancy, this can cause severe abdominal pain.

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

It is strictly forbidden to eat mushrooms bought from hands - dry or pickled. However, during pregnancy it is better to abandon any mushrooms, their protein is too hard to digest. Also, you can not eat raw eggs, sushi, steaks with blood.

During pregnancy, it is undesirable to eat fried and fatty foods, rich broths, use spices and seasonings in large quantities.

Drinking mode

You can drink during pregnancy without restrictions, if you do not forget about common sense. During this period, the woman's circulatory system works with a vengeance to provide normal nutrition to the mother and child. If there is not enough fluid in the body, it begins to function idly.

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

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

The restriction of drinking in no way affects the solution of this problem - the liquid will be lost in the same volume. But there will be less of it in the body, which means that dystrophic processes will begin to develop in the placenta, and the health and development of the child will suffer.

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

Close observation also requires a situation where a woman drinks much more often and more than she urinates. If at the same time body weight increases sharply, we are talking about the onset of preeclampsia - a dangerous complication of the second half of pregnancy.

Drinks during pregnancy

What can and can not you drink during pregnancy? Are there any drink requirements? In this period, it is better to drink green tea, compotes, fruit and vegetable juices, fruit drinks. At home, you can make your own yogurt, cook jelly.

Herbal teas without the permission of the attending physician should not be drunk. Some herbs can cause uterine contractions or harm the development of the baby. Chamomile decoction is considered safe, it can be freely consumed like a regular drink. Black tea and coffee are not recommended to drink because of the tonic effect.

During pregnancy, you can not take alcohol, even in small quantities. Alcohol has a negative effect on the child and is removed from the mother's blood for a long time. Also at this time, energy drinks should not be abused, since their effect on the development of the baby has not been studied by anyone.

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

The content of the article:

Healthy nutrition during pregnancy is one of the main conditions for the successful development and growth of the fetus. In addition, the right products can have a positive effect on the immunity of the expectant mother, preventing the development of certain diseases. The latter is especially important in detail, since the range of medicines that a pregnant woman can be treated without risk to the baby is not so great. Let's see what foods are best included in the diet of a future mother?

What foods can you eat during pregnancy?

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

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

Meat. This is primarily an indispensable 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 not too fatty varieties of it in cooking. In addition, it is important to note that it is better to cook it in the oven, steamed or grilled. Ideally, avoid using spices as well.
Eggs. Separately, it must 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 the growth of the fetus, and secondly, more than 10 useful vitamins and minerals, among them choline, which is very important for the development of the brain of a child. So if you do not eat meat for ethical reasons, at least include eggs in your diet.
. Of course, they should occupy the most important place in the diet, since they are rich in calcium and iron, which are 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 mother's endurance and performance. Especially worth noting is B9 - folic acid, which is generally responsible for the proper 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 out of 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 “sucking” of useful substances from the mother’s body by the fetus.
cereals. Grains are rich in minerals and many vitamins. They can and should be eaten while in an interesting position. Also in the composition of cereals there is fiber, which improves digestion. This is very important, since during pregnancy the gastrointestinal tract is already subjected to increased stress, and facilitating the digestion of food is a very necessary and important step.
Legumes. For many, they cause gas and other digestive problems due to the presence of enzyme inhibitors in the composition, but in general they are very useful, they contain a lot of iron, calcium and zinc, as well as vitamins B6 and B9. If you are one of those to whom legumes bring discomfort, you can eat them sprouted, since when sprouted, enzyme inhibitors are destroyed, and beneficial substances are preserved.
Vegetables and greens. Of course, vegetables and herbs play a huge role in the diet of a pregnant woman. 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 with good butter or sour cream, there can be no talk of mayonnaise.
Fruits and berries. This is a great alternative to unhealthy sweets during pregnancy. They, like vegetables, can be eaten 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 active substances necessary for mother and fetus, so they will find a place in the diet of a pregnant woman, but do not forget that all nuts are very high in calories, and therefore do not lean too much on them.
Oils. The same can be said about oils - they are high in calories, but necessary, first of all, to maintain the beauty of a pregnant woman, they contain healthy fats that 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, because it leads not only to a permanently poor health of the expectant mother, but also to the development of such a dangerous phenomenon as preeclampsia. It is characterized by a pathological course of pregnancy, premature birth and all sorts of complications at the time of birth.

In addition, with a lack of hemoglobin in the mother, most likely, it will be low in the baby, which means low immunity, a tendency to allergies, developmental delays.

Thus, if you know that you have a predisposition to anemia, you must definitely introduce foods that stimulate an increase in hemoglobin into your diet - 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 - iron in them is 10-20 mg per 100 grams of product; as well as red meat of turkey and rabbit - there is iron 3-5 mg per 100 grams.
Seafood. Marine "reptiles" contain a shock dose of the necessary element - 25 mg per 100 grams.
cereals. Here, buckwheat is in the lead (7 mg / 100 grams), 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 greens are much less, about 1.5 mg / 100 grams.
Legumes. The absolute leader is green lentils (11 mg / 100 grams), followed by red beans and peas (7 and 6 mg per 100 grams, respectively).
Fruits and berries. A rich source of iron among fruits and berries are viburnum and sea buckthorn (5 mg / 100 grams), grapes (4 mg / 100 grams), peaches, pears, apples (2 mg / 100 grams).

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

Food during pregnancy at different times

Special attention should be paid to the issue of women's nutrition in early and late pregnancy, in these two periods the risk of certain complications is highest, and therefore they require a more responsible approach to 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 for balanced food:

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

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

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

Folic acid- responsible for the nervous system of the child, found in green vegetables, oranges, beans, carrots, dates, apples, peanuts, beets.
iron and calcium- help mom to maintain beauty and get less tired. Most of them are in dried apricots, liver, buckwheat, greens, cheese, cottage cheese.
Vitamin D- with its shortage, the likelihood of premature birth develops, so its sufficient amount in the body must be monitored throughout the pregnancy. Contained in large quantities in parsley, potatoes, vegetable oils.
Vitamin B12- helps to remove toxins from the body, present in green vegetables, seafood, liver.
Zinc- prevents developmental problems, primarily reduced body weight. Zinc-rich pumpkin and sunflower seeds, sea fish, rice, lentils, nuts, beans, onions.
Omega 3 acids- Responsible for the normal development of the brain. Most of all they 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 with a high probability prevents toxicosis. This means that you need to start eating the right foods not at the time of its manifestation, but from the very beginning of pregnancy.

Food list for late pregnancy

Potential dangers of the third trimester of pregnancy - late toxicosis (preeclampsia), edema, premature birth. In addition, during this period, the load on all internal organs, including the digestive tract, reaches its 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.

Here are the foods that should mainly make up the diet of a pregnant woman in the last weeks of gestation:

Beef and veal. This is the main meat product on your table, you can also afford chicken and turkey, but pork is best avoided. 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 varieties of fish are well digested and carry a huge amount of healthy fatty acids.
Local vegetables and fruits. In the third trimester, it is necessary to refuse, as far as possible, from exotic vegetables and fruits that are not characteristic of our region, this will help to avoid the child's predisposition to allergies to them in the future.
Kefir, ryazhenka, yogurt. In dairy products, emphasis should be placed on sour milk, milk itself is excluded, as it can cause fermentation in the intestines.
Cereals and whole grain bread. Due to the high content of fiber, these products will contribute to better digestion.

In addition, in the later stages, it is especially important to monitor a sufficient amount of the following vitamins:

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

Also minerals:

Calcium and phosphorus - you need to look for sour milk, nuts, vegetables;
Magnesium - nuts, cereals, seaweed;
Iron - found in buckwheat, nuts, spinach;
Manganese - present in large quantities in fruits, nuts, spinach;
Iodine - they are rich in seafood;
Copper - it must be taken from nuts and seafood;
Zinc - found in nuts (especially pine nuts) 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, nuts. It is also important to eat fish and meat periodically. As for cooking, it is best to steam or bake everything.

Separately, it is worth noting that the drinking regimen for the prevention of edema should 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 products, it contains meat, and fish, and cereals, and legumes, and dairy products, and vegetables, and fruits. By and large, we can say that any person who cares about their own health should be guided by such a diet.

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.

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 yogurt and honey; cottage cheese casserole; omelet with vegetables.
Snack. Fruits, nuts, yogurts, smoothies from the listed products, as well as vegetables, herbs and berries.
Dinner. Light vegetable soup or chicken, rabbit, turkey broth soup. Baked/stewed/steamed meat or fish garnished with boiled potatoes, steamed vegetables with fresh salad.
Snack. Freshly squeezed juice, toast with honey, cottage cheese casserole, bread with cheese, dry biscuits with milk, kefir, natural yogurt.
Dinner. An ideal dinner would be meat or fish cooked in any way, but not fried in a pan, and a large portion of vegetable salad. If the salad is not a satisfying 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 hunger broke out at night, try to satisfy it with a glass of kefir, you can supplement the “meal” with dry cookies with cheese.

This, as it will surely seem to someone, an overly correct diet can sometimes be diluted with cookies, buns, muffins, but these must be high-quality products, better prepared on their own, 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 doshirak with sausage. Yes, it is possible that someone eats harmful things without consequences, but this does not mean that you are also lucky, so try to stick to proper nutrition, because, after all, pregnancy does not last so long, and you will have to reap the fruits of your mistakes, perhaps all life.

The most useful foods during pregnancy

However, even when the first trimester and / or problems with hemoglobin are left behind, you should not forget about the right diet. Recall that even with a completely successful pregnancy, it must be balanced, and bad habits are excluded.

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

Lean pork and beef. Both of these products contain choline, which is very important for the proper development of the baby's brain. To date, there are already several studies that demonstrate an obvious relationship between the consumption of these types of meat and the intelligence of the child.
Properly cooked eggs. No need to take risks and eat raw eggs or soft-boiled, it is best to boil them hard-boiled. Also, don't eat more than 5 egg yolks a week, as they contain cholesterol.
Oatmeal and buckwheat porridge. These cereals are exceptionally rich in 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 dairy products in the diet of a future mother.
Carrots, broccoli, avocado. Of course, all vegetables and herbs are extremely useful, but there are also those in which all the vitamins, minerals, and amino acids necessary for the mother and the unborn baby are present in a higher concentration. First, it's all red and orange vegetables, especially carrots, as well as 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 cheer you up, but will also have an important beneficial effect on both the mother and the 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 high. However, any seasonal local fruit will be preferable to the exotic. If both apples and mangoes are grown "artificially", it is better to choose the latter.
Walnut. All nuts are extremely useful, but walnuts should be paid special attention, which are extremely important for the proper development of the brain.
Olive oil. During pregnancy, it is advisable to abandon the 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 characteristics and the taste characteristics of the expectant mother. If a pregnant woman does not tolerate any of the recommended products for one reason or another, you should not force yourself.

What foods can you eat during pregnancy - look at the video:

Healthy nutrition during pregnancy is an important aspect of the healthy development of the fetus and the well-being of the expectant mother. The diet of women in an interesting position is actually not so strict, it should only be balanced and devoid of harmfulness. However, with certain pathologies or features, the diet should be adjusted together with the obstetrician-gynecologist and strictly followed.

Pregnancy without problems (helpful 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 have tried to cover the whole range of problems that can arise during pregnancy and provide answers to them.

What to do if you catch a cold during pregnancy?

Drink ascorbic acid.
- More liquid. Ideal herbal tea. Brew in a thermos 1 teaspoon of chamomile, mint and rose hips in 1 liter of water. A fruit drink from viburnum or cranberries is also suitable (squeeze juice from cranberries and dilute with water). You can dilute 1 tablespoon of honey in a glass of warm water and add lemon juice - an equally healthy drink.
If you don't want to eat, then don't.
- It is better to consult your doctor before taking any medication!

If the temperature rises:

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

Runny nose

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

Sore throat?

Gargle with chamomile or soda (1 teaspoon of soda in a glass of boiled warm water) or with furacilin.

What not to do during pregnancy

Don't lift heavy.
- Do not smoke, do not drink alcohol. But 50 gr. red wine occasionally will not bring harm.
- Do not 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 alcohol tincture).
- Try to do without pills.

What is the best food to eat during pregnancy?

I didn't follow any special diet. Eating "for two" is absolutely not worth it. You need to eat as much as before, except perhaps a little more. It is advisable to exclude any 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 useful - a source of iron), vegetables, meat - a source of protein (not fatty), fish (contains a lot of phosphorus), dairy products (calcium), juices. With spices it is better not to abuse. It is better to exclude smoked meats, sausages, pickles, pickled cucumbers and all that from your diet. You need to drink a lot in the first half of pregnancy, and in the second it is better, on the contrary, to limit yourself to liquids, especially if the weight is growing strongly and swelling has appeared.

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, butter.

vitamins

You must definitely drink. Desirable, special 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 drunk in combination with Iodomarin.

Nausea

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

To avoid breaks

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

The uterus is in good shape, the threat of miscarriage?

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

Edema

Exercise: rise on the floor with your fingers and fall.
- Restrict yourself to fluids in recent months.

convulsions

To avoid stretch marks

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

Breast preparation for feeding

Lubricate the chest with a fat cream after a shower.
- Rub the nipples with a dry towel to make them a little hardened, and subsequently there were no cracks when you start feeding the baby.

Phlebeurysm

You can purchase special tights that prevent the possibility of varicose veins with increasing load on the legs in the last months of pregnancy.
- Pour knee-deep cold water after a shower.
- There are special "stockings for childbirth." Many women develop swollen veins on their legs just after the birth itself.

"Rhinitis pregnant"

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

Decreased hemoglobin

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

constipation

Prunes
- dried apricots
- 1 tbsp. a spoonful of vegetable oil before meals
- Raw water on an empty stomach
- Bran
- sea kale
- Baked potato
- Whole wheat grains

Bandage

In the courses that we attended with my husband, we were advised not to wear a bandage, only if the back hurts a lot or in the last months of pregnancy for a long walk. At home, a bandage should not be worn at all.

linen

The bra should support the bust well so that it does not lose shape. It (bra) should be on wide straps, pitted and sewn from natural fabrics, such as cotton.
- Panties should also be made of natural fabric and either low or special for pregnant women so as not to overtighten the stomach.

walks

Sport

Walking (outdoor walks)
- Ideal option - swimming pool
- Easy exercises:
Stand with your back against the wall. Press your back against the wall tightly, relax. Repeat 15-20 times.
Special exercises to strengthen the muscles of the perineum:
Clamp an inflatable ball between your legs, retract the anus. Walk 10 steps forward and the same number back. Then stand on half-toes and walk 10 steps back and forth 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 must be performed where it is deep enough), 2) dive, reach the bottom, repeat several times, 3) swim in one direction of the pool on one side, to the other on the other, 4) swimming on your back and “like a dolphin”, 5) turn your back to the side, holding your hands, do the bicycle exercise, 6) also swing your legs in the water at the side, 7) straighten your legs and imagine that you you go, or rather you march (this exercise must be performed where it is deep enough).