What is good for pregnant women to eat? Useful foods during pregnancy

Creating a menu for a pregnant woman is not an easy task. At the beginning of pregnancy, “thanks” to toxicosis, sometimes you don’t even want to think about food.

In the second half of pregnancy, when appetite improves, the opposite problem arises - you have to throw all your energy into fighting overweight. And at the same time in the diet expectant mother should include healthy foods.

When looking at some of the nutritional recommendations during pregnancy, it can be easy to get discouraged. The first impression is that the expectant mother should not eat anything tasty! It seems that the “right to reside” in the kitchen of a pregnant woman remains only with porridge and low-fat natural yogurt.

When discussing nutritional issues during pregnancy, one detail should be clearly understood. Of course, there are dishes that are beneficial for the health of mother and child, and foods that are not recommended for regular use during pregnancy.

Products that should not be consumed by an expectant mother, include, for example, alcoholic drinks, coffee, as well as spicy, smoked, fatty and heavily fried foods. However, there is no such thing food product, a single use of which in in moderation could have a detrimental effect on the course of pregnancy or the condition of the fetus.

But is it possible to create something tasty and delicious at the same time? useful menu for a pregnant woman? Of course it is POSSIBLE! After all, there are a lot of products that are healthy for mother and baby! You just need to learn how to cook them correctly.

What is prohibited for pregnant women

In order to put an end to the unpleasant word IMPOSSIBLE once and for all, let us once again identify products and cooking methods that are not recommended for frequent use during pregnancy.

Coffee and wine help increase blood pressure, which is extremely undesirable for a pregnant woman.
Beer and pickles increase the load on the kidneys, which already work “overtime” during pregnancy.
Alcohol in large quantities may have a negative effect on the developing organs and systems of the baby.
Fried, spicy, smoked and fatty foods overload the liver and gallbladder.

During pregnancy, these organs can be significantly displaced by the growing uterus, and then they have to work in “cramped conditions.”

Of course, expectant mothers who are prone to allergic reactions or have close relatives with allergies should not get carried away with chocolate, citrus fruits, strawberries, exotic fruits, seafood, nuts, as well as other products that can cause allergies (in addition to the well-known food allergens Every allergy sufferer has their own “dangerous” foods).

Celery– the only one among other herbs that is not recommended for use during pregnancy. The substance that is part of celery helps to increase the number of spontaneous miscarriages and premature birth. Don't get carried away with parsley either.

If the expectant mother knows that if she consumes a particular product, she will definitely develop allergic reaction, then it is better to exclude it from the diet; in other cases, limit the consumption of allergens to once a week, in moderate quantities.

Pregnant woman's diet

Before we move on to discussing various foods and dishes, let's get acquainted with general rules creating a diet that will be healthy for the pregnant woman and will give her pleasure.

It is advisable that plant-based products make up 2/3 or at least half of your daily diet. This menu is especially relevant in last weeks before childbirth – vegetables and greens contain prostaglandins, which determine the elasticity of tissues birth canal. During pregnancy, such a “diet” will help the expectant mother normalize intestinal function and achieve a more uniform weight gain.

However, in no case should you reduce the amount of animal products - for normal development baby needs animal protein, which is found in meat, fish and dairy products. A pregnant woman's diet should include 70-90 g of animal protein.

Fresh vegetables and fruits are healthier than thermally processed ones. Undoubtedly, we're talking about only about those products that are traditionally eaten raw. For example, fresh carrots, cabbage and greens are healthier than soup made from them.

Freshly prepared food is tastier and healthier than food stored in advance. Of course, a working woman often does not have the opportunity to prepare food 3-4 times a day. Let this be a reason to treat yourself this weekend!

Eating on the go is not beneficial. It is better not to be distracted from the process - then the food will be well absorbed. Chew your food thoroughly - this way you make it easier for your body to digest food and improve its absorption.

The advice is simple: just put the next piece of food in your mouth when the taste from the previous one has disappeared. By following this simple recommendation, you will be able to appreciate favorite dish without worrying about your weight and digestive problems.

Healthy cooking for pregnant women

Steaming and baking in the oven

These are the most useful ways cooking. You CAN bake almost anything - meat, fish, vegetables, fruits - in foil or special baking paper. Wrap a piece of lean pork, sprinkled with spices and herbs, in foil, place in the oven for 2-3 hours at 140 degrees - and you will have amazing homemade boiled pork. Steamed white poultry meat, carrots, cauliflower and broccoli.

Extinguishing

This cooking method involves keeping the product on low heat for a long time in a flat container under a lid with a small addition of water. The most delicious are beef, lamb, and potatoes prepared in this way.

Cooking

To ensure that fried food retains its beneficial features, it is better to cook it by cutting it into small slices for 3-4 minutes without adding fat. It is convenient to do this in a special wok pan - it has thin walls, it heats up evenly, and not like a traditional frying pan, where the bottom gets hotter.

However, there are many nuances when using such utensils. It is more convenient to cook in a wok on a gas stove, and the burner should be large enough so that the flame covers the entire surface of the pan. There are also wok pans for electric stoves - they are flat.

In nature, the best way to fry is over charcoal. For the expectant mother, you should select lean pieces of ball, fish and poultry. Zucchini, pumpkin, tomatoes and potatoes prepared in this way turn out great and are very healthy. However, before you start eating, you should remove the crust from the food that has formed upon contact with the fire.

Nutrition for pregnant women

Vegetables and fruits - everything is POSSIBLE (with an eye to allergens). Raw, heat-treated. In salads and main courses! Salad from fresh vegetables and greens are best seasoned with unrefined vegetable oil. Don't forget to wash nature's gifts thoroughly before eating them!

Berries: cranberries, lingonberries, rose hips, blueberries, currants, chokeberry– the main helpers of the expectant mother’s kidneys, as well as a natural source of vitamin C!

YOU CAN eat fresh berries, buy frozen ones, cook them for five minutes, puree the berries with sugar, make fruit drinks, compotes and jelly.

Porridge - perfect breakfast for the expectant mother. Buckwheat, millet, corn and oatmeal very healthy: they contain iron, carbohydrates, vitamins and fiber.

It is better to cook porridge in water, adding milk and butter a few minutes before it is ready. You can add dried fruits to sweet porridges, and sautéed vegetables to salty ones. Muesli is no less healthy - it’s actually a vitamin cocktail, and very tasty, too. Muesli is eaten with milk, kefir, yogurt or fruit juice, but I must say that they are also very high in calories.

Dairy- the main source of calcium. Both fresh and dairy products.

Meat - main source animal protein, B vitamins and iron. For cooking, it is better to buy chilled rather than frozen meat - it better retains its beneficial qualities. For meat snacks, preference is given to boiled pork and lean ham: it is better to avoid sausages, as they contain a lot of fat and preservatives.

Fish contains vitamin D and phosphorus, which are responsible for the functioning of the baby’s nervous system. Of course, it is better for the expectant mother to cook fresh fish of low-fat varieties (cod, perch, pike, pollock, ice fish, hake).

In conclusion to our article on the benefits healthy food I would like to wish all pregnant women: cook with love and eat with pleasure, and then your diet will become the key to a successful pregnancy, a source Have a good mood and baby's health!

And forget about stress. ENJOY YOUR PREGNANCY! This is the MOST WONDERFUL TIME in a WOMAN’S life.

RECIPES OF SOME DISHES FOR PREGNANT WOMEN

Fruit juice for pregnant women
3 handfuls cranberries, 3 handfuls black currant, 3 handfuls of lingonberries, 4 table. spoons of sugar, 3 liters of water
Pour everything into a saucepan and bring to a boil. Simmer over low heat for 5 minutes and turn off. Squeeze the berries, drain through cheesecloth into a plastic bottle and into the refrigerator. Perfectly quenches thirst! If you take 2.5 cups of fruit drink, pour in 0.5 cup boiled water, heat almost to a boil. Add 4 tbsp. sugar and 3 tbsp. starch mixed in a glass warm water, bring everything to a boil and turn off. It will turn out to be jelly.

Summer salad for pregnant women
3 tomatoes, 3 sweet multi-colored peppers, 1 cucumber, 1 sweet onion, 1 tbsp. l. corn oil, 1 tbsp. l. olive oil, 1 tsp. lemon juice, 1 bunch of lettuce, 2 tbsp. l. herbs (parsley, dill, marjoram, cilantro, basil), salt, pepper
The salad is torn into large pieces into a salad bowl by hand. Tomatoes, cucumbers and peppers are cut into rings. Onions are cut into rings and lightly kneaded with salt. Pour in a mixture of oils and lemon juice. Salt and pepper to taste.

Apple and carrot salad
3 apples, 2 carrots, 100 gr. sour cream, 20 g sugar
Grate the peeled apples to the core using a coarse grater. Grate the peeled carrots on a fine grater. Stir, add sour cream and sugar.

Salad for hemoglobin
2 carrots, 1 beet, 100 gr. sour cream
Grate raw carrots and raw beets on a fine grater. Season everything with sour cream and salt.
And walk more fresh air:)

Cottage cheese and green onion salad
5 tbsp. l. homemade cottage cheese, 2 arrows of green onions, 2 tbsp. l. sour cream, salt, pepper
Finely chop green onions, mix with cottage cheese and sour cream. Salt and pepper to taste. But green onions can cause heartburn.

Vinaigrette for pregnant women
5 potatoes, 1 beet, 3 carrots, 6 tbsp. l. canned green peas, 3 pickled cucumbers, 1 sweet onion, 4 tbsp. l. greens, 1 handful of pickled cabbage, 1 apple, 5 tbsp. l. sunflower oil
Boil unpeeled carrots, beets, and potatoes. Peel and cut into cubes. First, put the beets in the salad bowl and pour a couple of tablespoons of oil over it, stir and throw in the rest. Cut pickled cucumbers, onions, and apples into small cubes. Add green pea, cabbage. Pour in vegetable oil, sprinkle with herbs. Salt and pepper to taste. Yes, and my grandmother prefers to simmer onions in olive oil - it really tastes better that way.

Avocado salad for pregnant women
2 avocados, 2 tomatoes, half a red onion, cilantro, juice of half a lemon
Peel and seed the avocado and cut into cubes. Cut the tomatoes into cubes too. Add chopped red onion and half a bunch of cilantro. Add salt, squeeze lemon juice, let stand for 20 minutes.

Potato salad for pregnant women
2 potatoes, 1 onion, parsley (carefully), juice of half a lemon, olive oil
Wash the potatoes and boil them in their skins or without. Then peel and cut into slices. Chop the onion into half rings or smaller, and finely chop the parsley. Mix potatoes, onions, parsley. Salt, pepper, add olive oil and a little lemon juice. Mix thoroughly and the salad is ready.

Eggplant salad for pregnant women
2 eggplants, 1 onion, 3 cloves of garlic, olive oil, lemon juice
Prick the eggplants with a fork and bake in the oven. Then peel and grind into a paste. Add chopped onion and garlic. Season with salt and gradually add olive oil and lemon juice. To stir thoroughly. You can add soy mayonnaise.

Green bean salad for pregnant women
1 package fresh frozen beans, 1 onion, 3 cloves garlic, herbs, olive oil, vinegar
Boil the beans in salted water (throw into boiling water). Fold the beans over
colander. Season with finely chopped onion, garlic, herbs, pour olive oil and vinegar and stir.

Salad with pistachios
lettuce, dill, unsalted pistachios, sesame seeds, olive oil, lemon juice, balsamic vinegar
Wash the lettuce leaves and shake them off excess water. Tear them into pieces into a deep bowl. Add finely chopped dill, lightly crushed unsalted pistachios and sesame seeds. Season with salt, olive oil, lemon juice and balsamic vinegar. Mix.

Tzatziki(traditional Greek salad)
It is served separately as a snack or for breakfast along with pitta. Tzatziki is often used as a sauce for meat dishes. For example, it goes very well with shawarma
1 large cucumber, 2-4 cloves of garlic, 2 cups thick natural yogurt or sour cream, 2 tablespoons olive oil, 1 teaspoon white wine vinegar (or sour white wine), a little dill (or mint leaves to your taste)
Peel the cucumber and grate it on a fine grater, then squeeze it with your hands to remove excess moisture and place it on a sieve. Place the yogurt in a deep plate, pass the garlic through a press and add to the yogurt along with chopped dill. Add cucumber, olive oil, vinegar, salt and pepper to taste to the yogurt. Mix all the ingredients and put the salad in the refrigerator to cool, then sprinkle with herbs.

Horiatics(Greek salad)
200 gr. Cheese cheese, 1 cucumber, 2-3 tomatoes, 3-4 onions, 1 green bell pepper, 1 can of olives with pits, 3 tbsp. olive oil, 1 tbsp. l. olive marinade, greens
Peel the cucumbers and cut them. Cut small tomatoes in the same way as a cucumber. Bow and bell pepper cut into half circles. Remove the pits from the olives and chop finely. Cut the cheese into cubes. Mix everything in a plate. Add fresh herbs. To make the dressing, mix olive oil with olive marinade and add pepper. Pour over the salad and stir again.

Apple salad
lettuce, 3 sweet apples, 4 tbsp. sour cream
Cut the apples into cubes and season with sour cream. If it's sour, add a little sugar.

Fresh cabbage salad
200 g cabbage, 1 fresh cucumber, dill, vinegar, olive oil
Cabbage and cucumber are finely chopped, finely chopped dill is added, and poured with oil and vinegar.

Potato and lettuce salad
4 potatoes, Chinese cabbage, half onions, balsamic vinegar, corn oil
Peel the potatoes, boiled in their jackets, and cut into semicircles. Chop the katai cabbage and add a little onion. All this is salted and seasoned with a spoon of vinegar and vegetable oil.

Salad "Venetian"
0.5 kg chicken fillet, 1/3 cup raisins (pre-steam in water), 1 large onion, 1/3 cup shelled pine nuts, corn oil, vinegar, green salad
Chicken fillet Boil, cool and tear along the grain. Finely chop the onion and fry in vegetable oil. Fry the nuts in a frying pan until golden brown, stirring constantly. Mix chicken, nuts, raisins and onions. Season: 2 tbsp. corn oil + 1 tbsp. vinegar. Stir, line the bottom of the salad bowl with green salad, and carefully place the salad on it.

Red bean salad
1 can of red beans in their own juice, 1 red onion, 1 pickle, olive oil, juice of 1/2 lemon
Dump the beans into a salad bowl, finely chop the onion and cucumber. Season with oil, lemon juice and pepper.

The first months of pregnancy are one of the most important stages of bearing a child. During this period, it is necessary not only to adhere to a strictly defined lifestyle, instilling new habits in oneself, but also to eat right. It is at this time that women suffer from such an unpleasant phenomenon as toxicosis. Familiar products can cause attacks of nausea, and what you previously did not like at all may seem like an exquisite delicacy. But sometimes you have to overcome yourself, giving up delicious foods in favor of products that are necessary for any pregnant woman.

During the first three months from the beginning of pregnancy, the child develops very actively, transforming into a real little man by the 14th week. During this period, the formation of most systems occurs. During the 1st trimester, the baby develops a heart that pumps blood, and organs are formed. These processes cause an increased need for vitamins and microelements for the growing baby.

Everything that the fetus needs for the normal development of its organs and systems is taken from the mother’s body. In case of deficiency it is vital important substances, supplied with food, the woman’s body will first begin to suffer - she will feel unwell, constantly experience weakness and fatigue. The skin will become unhealthy, hair will fall out, and teeth will become weak and susceptible to various diseases.

No less poor nutrition will also affect the baby's health. A lack of microelements and vitamins will lead to disturbances in the development of organs, the occurrence of congenital pathologies, and slower growth. That is why the diet of a pregnant woman is early stages should be rich in vitamins and minerals.

General nutrition rules

In order for a child to develop normally and have good health, it is important to pay attention not so much to the volume of food consumed, but to its quality. And the most important rule here is balanced diet. The daily diet of a pregnant woman should contain food that is rich in nutrients and biologically active substances, vitamins, dietary fiber.

The expectant mother's table should have a full menu, including fish, meat, eggs, dairy products, vegetables, fruits, carbohydrates and fats. In this case, the number of calories consumed should be approximately this:

• 30% of calories are fat. It is better that they do not come from meat dishes, and from butter, nuts, dairy products;
• 15% of calories are proteins. This includes: fish, meat, eggs, dairy products, nuts, peas and other legumes;
• 50% of calories are carbohydrates. To get them into the body, it is recommended to eat fruits, rice, pasta, potatoes, cereals - for example, oatmeal and buckwheat.

Proper nutrition in the early stages of pregnancy will also help fight toxicosis.

To do this, you must adhere to the following rules:

1. You need to eat food every 2-3 hours, and the portions should be small.
2. In between meals, you should drink enough liquid - at least one and a half liters per day, preferably still water.
3. You need to eat for the first time of the day without getting out of bed. Such a “snack” can be a cracker, crackers or a glass of kefir.

Diet

For the first 10-12 weeks, the expectant mother needs the following products:

List of products	Description
Meat: beef, turkey, low-fat pork, rabbit	These meat products must be baked in the oven or cooked in a double boiler. You can eat chicken, but rarely, since modern poultry farms often use various hormonal drugs, which are stored in meat
Dairy products: cottage cheese, low-fat kefir, hard cheeses, butter in small quantities	Drink regular cow's milk It is not recommended for a pregnant woman, since the baby’s body is not adapted for its normal digestion. With systematic consumption of such milk, a child may develop an allergy to any type of dairy product. It is advisable to completely exclude processed cheeses, advertised yoghurts and other products that contain many preservatives, emulsifiers and other chemical additives from the diet.
Fish: mackerel, salmon, herring, sardines and others fatty types fish	Their fat contains a lot of protein, vitamin D, minerals and Omega-3 acids. All these components are extremely important for the baby’s health. You need to eat fish at least 2 times a week. It also needs to be cooked in the oven or on a double boiler, just like meat.
Porridge, bran bread, pasta	They contain many vitamins, fiber and carbohydrates that are important for the development of the child and normal functioning digestive system women
Fruits and vegetables	According to experts, it is advisable to eat those vegetables and fruits that grow in your region. Since many types of fruit are treated with pesticides, it is recommended to remove the skin before eating.

For drinks, preference should be given to fresh juices from vegetables and fruits, pure still water, fruit drinks and compotes. It is not recommended to drink packaged juices and soda because they contain a lot of preservatives and other additives. Drinks containing caffeine (tea, coffee) should be excluded or their consumption reduced to a minimum.

What vitamins are required in early pregnancy

In order for the fetus to develop fully, the mother’s body must regularly receive the following vitamins and microelements:

Vitamins	What products contain
Folic acid	It promotes the normal development of the child's nervous system. Folic acid is present in foods such as: green vegetables, oranges, beans, carrots, wheat, soybeans, fresh dates, lentils, apples, peanuts, beets
Iron and calcium	With iron deficiency, a pregnant woman may develop anemia, she will get tired quickly, and her productivity will decrease. Lack of calcium will lead to tooth decay, deterioration of hair, nails and skeletal system. Therefore, it is imperative to consume foods rich in these elements. There is a lot of iron in dried apricots, liver, buckwheat and greens, calcium - in cheese, buckwheat, kefir, liver and especially in cottage cheese. But you should know that you should only use homemade cottage cheese, in its pure form, since all kinds of “Danone” and “Miracle curds” contain a lot of harmful flavorings and sweeteners that can harm the baby
Vitamin D	A lack of it can lead to prematurity. This vitamin is found in following products: fish liver, raw yolks, potatoes, nettles, cottage cheese, butter and vegetable oil, parsley
Vitamin B12	It helps remove toxins from the body. Present in seaweed, green vegetables, veal and beef liver and kidneys, seafood
Zinc	A lack of this element can lead to low child weight and other developmental problems. There is a lot of zinc in foods such as: pumpkin and sunflower seeds, sea fish, molasses, lentils, whole rice, garlic, nuts, beans, onions.
Omega 3 acids	They promote normal cell formation and are responsible for the activity of the child’s brain. Most of these acids are found in sea fish: trout, salmon, halibut, tuna, cod

In the early stages of pregnancy, it is strictly not recommended to eat fast food: hot dogs, hamburgers, cheeseburgers, etc. You will need to give up chips, smoked foods, carbonated drinks, ketchups and other sauces, since all these products have an adverse effect on the body of a developing child.

Video - Top 20 products necessary in the first trimester of pregnancy

Meat is the main source of animal protein and B vitamins, which are necessary for both her and her unborn baby. Buy fresh meat rather than frozen, as it preserves more useful elements.

Fish is rich in phosphorus and vitamin D, which can provide correct work nervous system. Give preference to fresh sea fish of non-fatty varieties.

When choosing a menu, don't forget about milk. Drink it 1-2 glasses daily. Milk contains vitamins D and group B, as well as calcium and fatty acid omega-3.

Eggs are a source of large amounts of vitamins and healthy microelements. The chromium contained in this product will save you in your first pregnancy and also provide proper development mental abilities of the future baby.

Spinach is essential for blood cells. It contains folic acid, iron, vitamin A and calcium.

Spinach can be eaten raw or as an addition to fish or a pie filling.

Nuts are a storehouse of valuable nutrients, necessary for the development of the child’s immune and nervous system. In addition, they are rich in vitamin E, selenium, magnesium, omega-3 polyunsaturated acids and phytic acid.

By regularly eating broccoli, you and your future baby you will be provided with folic acid, iron, calcium, vitamins A, C, E. Broccoli is also able to perfectly remove everything from the body toxic substances, clean and prevent the formation free radicals.

When cooking, try not to overcook the broccoli, otherwise it will lose everything useful material.

Carrots are a vegetable rich in vitamin A, which is necessary for the development of bones, teeth and eyes in the unborn baby.

During pregnancy, it is necessary to include avocado in your diet. The vitamin C, potassium and vitamin B6 it contains are essential for tissue formation. In addition, avocados are rich in folic acid (vitamin B9), which is important for the development of the baby's brain and nervous system.

Lentils are the healthiest product among all legumes. It is also rich in protein, iron and vitamin B6.

Principles of nutrition during pregnancy

First, eat little but often - at least 5 times a day.
Secondly, avoid fried foods; remember that boiled, baked or steamed foods are much healthier.
Thirdly, eliminate sauces and seasonings from your diet. They contain dyes, preservatives and other harmful additives.

Healthy foods for pregnant women mainly consist of food that contains a large amount of biological and nutritional active substances, vitamins, micro- and macroelements. Do not forget that when food is heated, the total amount of vitamin C, folic acid, B vitamins in it is reduced by about 60% and protein is denatured. If the temperature rises above 55 degrees Celsius, then, regardless of the method and duration of treatment, the hydrolase enzyme is completely destroyed - it is what takes Active participation during the digestion of food in the gastrointestinal tract, and therefore the product becomes useless, and additional energy must be spent on processing it. Therefore, you need to try to eat as little as possible of foods such as pies, cereals and fried meat, otherwise clogging will occur. digestive tract remnants of undigested food.

The list below contains the most necessary products what to eat during pregnancy:

• fresh vegetables
• berries, fruits
• fresh juices

Mostly in them and even in freshly frozen berries, all useful nutrients are preserved.

But the most useful product during pregnancy is sprouted grains, and all dishes associated with them.

During the germination of grain, all the substances necessary during this period are activated. Therefore, this food is a supplier of all the required vitamins, macro- and microelements during pregnancy.

Dairy products

• Cottage cheese tops this list, but it must be eaten either calcined or low-fat. It contains approximately 17 percent protein, which is much more than meat. But besides this, it contains all the most beneficial substances for the fetus.
• Fermented milk products must be present in mandatory in the diet during pregnancy. If you eat them regularly, they significantly contribute not only to increasing immunity, but also to normalizing the activity of intestinal microflora and improving bowel movements.
• You need to prepare curdled milk or kefir yourself at home. During pregnancy, it is useful to consume natural fermented milk cocktails, which consist of kefir or yogurt with freshly squeezed fruit or berry juice. This product is an excellent substitute for store-bought yoghurts, but without various preservatives. If you are unable to refuse such yogurt, then you need to choose something with short term suitability.
• During pregnancy, you should drink ryazhenka that is not very fatty – with about 2.5% fat content. Buttermilk whey contains a high amount of various amino acids, which perfectly compensate for protein deficiency during pregnancy.
• Fermented milk products that are enriched with artificially grown microflora, namely bifidobacteria and lactobacilli, are incredibly healthy.

The list of healthy foods during pregnancy also includes fish, which is one of the essential products during this period, it contains all complete proteins with a fully balanced composition of amino acids. It is much easier to digest than meat. If during pregnancy the enzymatic activity of the gastrointestinal tract is reduced, then in this case it is more beneficial to consume all low-fat varieties of fish. Sea fish contains great amount various mineral compounds, macro- and microelements.

But extractive substances work more actively in fish products than in meat products. That's why boiled fish Pregnant women should not eat various diseases pancreas, stomach and duodenum and liver.

Various seafood (scallops, crabs, squid, mussels, shrimp, seaweed and others) bring undeniable benefits during pregnancy. They contain a small amount of fat, but are a complete source of proteins, and in terms of microelements they are significantly superior to the meat of most animals. The meat of shrimp, crab or squid is enriched with hematopoietic substances; kelp is useful for pregnant girls who are prone to obesity. But when acute diseases gastrointestinal tract It is not advisable to eat it. Fish fat the most useful product and not only for pregnant women, but for all people, including children. It contains all the minerals, macro- and microelements necessary for growth and development.

Meat or meat products are useful if their total amount does not exceed one hundred grams per day, but it is advisable to give preference to light and low-fat varieties yasa.

Every day you need to eat about twenty grams of butter, about fifty grams of cream or sour cream and about twenty-five grams of unrefined vegetable oils. When adding fats to food, the intake of fat-soluble substances into the body increases and improves taste qualities and the calorie content increases.. Ingredients vegetable oils includes substances that perfectly profile miscarriage. There is no need to consume animal fats (beef, pork or lamb) during this period.

Clean drinking water. You must drink at least two liters of water per day, not counting tea, juices and compotes.

Products for pregnant women are needed that contain complex carbohydrate substances and fiber of plant origin. The following products are rich in them:

• oatmeal or buckwheat porridge;
• bread made from wholemeal flour;
• all fruits and vegetables.

Starting from the second trimester of pregnancy, you need to eat wheat or rye salt-free bread, buns with low content acidity, or with seaweed. Regular consumption of these products will help improve the gastrointestinal tract.

If there are no problems with gastrointestinal diseases, and pregnancy takes place in the summer-autumn period, then in this case wild mushrooms are quite useful. In terms of their nutritional value and content of useful micro- and macroelements, mushrooms are similar to meat products, and the content of protein elements in mushrooms is higher than in vegetables.

A set of products for pregnant women for one day

• meat products – one hundred grams;
• fish products – one hundred grams;
• low-fat cottage cheese - one hundred and seventy grams;
• sour cream - thirty grams;
• milk – two hundred and fifty grams;
• kefir - two hundred grams;
• butter - twenty-five grams;
• vegetable unrefined oil– twenty-five grams;
• sugar - forty grams;
• rye and wheat bread– one hundred grams each;
• flour confectionery– one hundred grams;
• pasta or cereals – sixty grams;
• potatoes - two hundred grams;
• beets - one hundred grams;
• cabbage - one hundred grams;
• carrots - one hundred grams;
• various vegetables - two hundred grams;
• berries, fruits or freshly squeezed juice - two hundred grams;
• greens - at least thirty grams, except for parsley - consuming it in large quantities can provoke a miscarriage.

The following table shows which products are most useful during pregnancy, the content of vitamins per 200 grams or 1 piece:

products	Retinol, mg,	Carotene, mg	Tocopherol, mg	Ascorbic acid, mg	Pyridoxine, mg	Cyanocobalamin, mcg	biotin	niacin	Pantothenic acid	Ribolavin, mg	Thiamine, mg	Folacin, mcg	Daily norm
Cow's milk, whole	0,49	0,16	0,89	1,49	0,03	0,41	3,19	0,11	0,39	0,17	0,05	5,31	500 ml
Chicken yolk	1,24	0,29	7,71	-	2,5	1,05	56,1	-	0,28	0,26	0,49	19,1	1 PC
Chicken protein	-	-	-	-	0,03	0,06	7,2	-	3,8	0,55	-	1,06	1 PC
Sunflower seed oil	-	0,03	67,1	-	-	-	-	-	-	-	-	-	30 ml
Soybean oil	-	0,06	114,2	-	-	-	-	-	0,4	-	0,05	8,42	10 ml
Beef lean	-	-	0,58	-	0,35	2,61	3,08	4,3	6,5	0,12	0,35	241	200 g
Beef liver	8,3	1,05	1,25	33,2	0,75	60,1	98,2	9,01	5,88	2,12	0,35	225,2	70 g
Pork liver	3,25	-	0,51	0,21	0,55	55,2	80,5	12,4	3,1	2,17	0,32	-	90 g
Pork kidneys	0,2	-	55,2	0,7	0,02	42,2	0,28	0,25	1,51	0,64	0,42	15,5	50 g
Beans	-	-	0,03	0,4	0,1	0,4	0,8	14,9	9,84	0,01	0,51	90,1	50 g
Sprats in oil	0,11	-	0,17	-	2,5	0,7	0,03	4,25	-	0,17	0,04	200,1	20g
Hercules	-	-	2,2	1,6	8,2	-	-	6,1	4,6	0,06	0,65	20,2	50 g
Rice	-	-	7,3	2,6	0,02	-	-	7,47	8,22	0,05	0,35	550	50 g
Pasta	-	0,002	1,05	58,5	32,1	-	2,8	-	4,4	0,09	0,05	18,8	60 g
loaf	-	-	0,02	0,21	0,07	-	5,1	-	5,7	0,05	0,05	20,1	100g
Yeast	-	-	0,17	-	0,12	0,27	0,56	0,59	0,03	0,02	0,07	9,2	1 g

Subject to proper nutrition There will be no additional problems during this difficult period for all girls.

Pregnancy is certainly one of the most beautiful moments in a woman’s life, but also one of the most responsible. Is it possible to fly on an airplane, what physical activity is acceptable during pregnancy, is it worth having sex? These questions interest almost all women who saw two coveted stripes on the test...

Well, it’s time to figure out: what really categorically cannot be done during pregnancy, and what will only benefit the baby and the expectant mother?

Alcohol and smoking - no compromises!

No matter how much your friends or acquaintances from the forums convince you that a couple of glasses of red wine or beer are harmless, doctors around the world are unanimous: even small doses of alcohol can harm the child and the expectant mother - cause serious defects intrauterine development, premature and often difficult childbirth, provoke a miscarriage. The “degree” is especially toxic in the early stages of pregnancy - throughout and until the end of everything, when very important process organogenesis, during which the embryo is just being formed, the “laying in” of all internal organs and systems of the child. It is undesirable to drink alcohol during conception, and for both future parents! As for smoking, scientists have long proven that babies whose mothers smoked while pregnant are born with a ready dependence on nicotine, they have a weakened immune system and often underdeveloped lungs. They are also more likely than other children to suffer from asthma and other illnesses. pulmonary system. Therefore, if you find out that you are having a baby, stop smoking immediately! In general, this must be done at the stage of pregnancy planning - 2-3 months before giving up contraception.

Orienteering

Women are often interested in whether it is possible to play sports while expecting a child? In this matter, as often happens, it is important golden mean. Nowadays, no one expects Olympic records from you, so you shouldn’t work hard and sweat for several hours a day in the gym. But also completely deprive yourself of physical activity and lead sedentary lifestyle life is also impossible - such “inaction” can lead to a set of excess weight, development of edema, problems with blood vessels, increased blood pressure. Similar complications negatively affect the course of pregnancy and fetal development.

So which one physical activity choose? There are many options: yoga, fitness, gymnastics for pregnant women, swimming (or water aerobics), hiking at a measured pace in the fresh air - such loads help improve lung function, maintain good tone of the muscles of the legs and back, prevent the appearance of hemorrhoids and varicose veins veins, allow you to fight venous stagnation in the pelvic area. The currently popular Nordic walking - Nordic walking with trekking or ski poles - is very useful for the expectant mother and baby. During such training, blood flow, the condition of blood vessels and the heart improve, and the body is saturated with oxygen. The baby also receives more oxygen and nutrients.

But it is better to avoid cycling - they are considered an extreme sport for pregnant women. Also subject to an unconditional ban are skiing, snowboard, rollers, martial arts- in a word, all sports are too active and dangerous. In any case, in order not to harm the fetus, you need to consult your gynecologist about what sports load choose during pregnancy. The doctor must exclude conditions in which exercise stress contraindicated or significantly limited.

Sex and taboo

Veto your sex life During this period, only very serious medical conditions can occur.

For example, if there is a threat of miscarriage (especially in the first trimester), if you are expecting twins ( multiple pregnancy usually more severe than a singleton), you have had a miscarriage or premature birth, previous pregnancy proceeded with the threat of miscarriage or tests revealed some kind of infection. In addition, the doctor may prescribe temporary abstinence for you if the cervix is ​​not tightly closed, complete (the placenta completely covers the internal os) or marginal placenta previa (the lower edge of the placenta is at the level of the edge internal pharynx). If placenta previa is detected, regular medical supervision, since there is a danger of placental abruption and uterine bleeding. Also, depending on the location of the placenta, the method of delivery will be determined. Thus, with marginal or lateral presentation, the possibility of natural birth, and in case of complete presentation, they prescribe C-section.

If the pregnancy proceeds without complications and you feel great, there are no contraindications for making love. Moreover, sex at this point in life is very important! It allows spouses to experience completely new sensations, promotes even greater emotional rapprochement between the couple, and has a beneficial effect on nervous system women, which is very important for the normal development of the child. Of course, during such a period, one should not forget about caution: still choose less daring positions than before, or try alternative forms of intimacy.

But in the last weeks before childbirth, sex is even shown in therapeutic purposes: Prostaglandins contained in semen prepare the cervix for childbirth and help avoid rupture.

Adventurers

There is an opinion that air travel and sudden climate change do not in the best possible way affect pregnancy. Indeed, after the seventh month of pregnancy, it is not recommended to fly on an airplane - the threat of premature birth is strong. As for flights in general, everything is very individual - much depends on the course of pregnancy and the woman’s health. If mommy doesn’t complain about anything and everything is fine with her unborn baby, then some special contraindications no for travel. If a pregnant woman's body is weakened, she suffers from high blood pressure or has big risk miscarriage, then in this case it is better to refuse to travel by air.

As for visiting exotic corners of the world or places where it is too hot, we must remember that when entering many Asian, African and Latin American countries, it is necessary to be vaccinated against a number of infections, and this is a very big threat to the unborn baby. It is also not known how your body will react to sudden change climate and high temperatures, so doctors recommend refraining from such extremes and choosing more traditional tourism. But no matter how you feel, before you go traveling, you must definitely visit the gynecologist leading your pregnancy.

Forbidden food

Speaking about prohibitions of an interesting position, it is worth mentioning the choice of products. So, when compiling a list of acceptable foods for this period, you should give up very fatty, salty, fried, spicy dishes and smoked meats - they “overload” the liver and gall bladder, increase the load on the kidneys, and can cause heartburn and exacerbation of gastritis. Products that contain a lot of chemical additives, especially dyes and flavor enhancers (nitrites, monosodium glutamate) and seasonings: chips, all kinds of crackers, ready-made sauces, crab sticks, food have a bad effect on the body of pregnant women. instant cooking, soda, many sweets. Avoid eating too much of some seafood (tuna, swordfish, shrimp), chocolate, strawberries and Exotic fruits- they can cause allergies. For the same reason, refrain from frequently consuming vegetables and fruits with orange pigment (citrus fruits, carrots, pumpkin, dried apricots), but without completely eliminating them from your diet - they contain a lot useful vitamins and microelements. By the way, it is believed that foods such as red fish and meat are dangerous during pregnancy - this is not true. On the contrary: the proteins, omega-3 fatty acids and folic acid contained in such foods are simply necessary for pregnant women. In addition, meat serves as an excellent preventive measure. iron deficiency anemia which often occurs during pregnancy. It is best if your attending physician chooses a diet based on test data and medical history.

Not all teas are created equal

During pregnancy, some women encounter problems such as edema. As a result, wanting to expel from the body excess liquid, expectant mothers begin to drink various diuretic teas, herbal teas or infusions of berries and herbs. This should absolutely not be done without consulting a doctor, because many drinks, due to their composition, are medicinal, as they contain chemical components that have various medicinal properties. Therefore, they may not have the best effect on the body of a pregnant woman and the condition of the fetus. Thus, drinks based on sage, parsley, ginseng, valerian, and chamomile often increase the tone of the uterus and increase blood pressure.

For the same reasons, it is better to give up coffee. Scientists have confirmed the fact that daily use of this drink (more than 3 cups per day) increases the risk of miscarriage by 2 times, especially in the first 12 weeks! Coffee also increases blood pressure, causes insomnia, and removes useful microelements and vitamins necessary for the normal development of the child. Both freshly brewed and instant drinks have a detrimental effect. In addition, doctors strongly advise that during pregnancy you should exclude other liquids containing caffeine from your diet - cola, energy drinks, strong green and black teas.

But mint, ginger, white tea and rosehip infusions are extremely useful. Mint soothes, relieves nausea, ginger has antibacterial properties and is indispensable during the period of colds and ARVI, rose hips are rich in vitamins C, B, PP and iron, and white tea does not contain caffeine, normalizes blood pressure, promotes the elasticity of blood vessels and strengthens tooth enamel, which is very important when carrying a baby.

From the realm of myths

With the appearance of two stripes on the test, any woman (even with two or three higher education) begins to attach excessive importance to signs and beliefs. Meanwhile, many of them only ruin the life of the expectant mother. Here are some of them:

Myth. During pregnancy, you should not cut or dye your hair.

In fact: During pregnancy, the hair structure often changes: it becomes more brittle and lifeless. That is why, in order to look good, you need to get your hair cut regularly or at least trim the ends. As for coloring, modern ammonia-free paints are quite safe for both the expectant mother and the baby. A competent hairdresser will probably first test the dye on one strand and determine how the hair perceives a particular color.

Where did it come from: Since biblical times, hair has been considered a symbol of life (remember tragic story Samson and Delilah). Apparently, this is why our ancestors were so afraid of cutting their hair during pregnancy.

Myth. You should not tell anyone about your pregnancy until you interesting situation will not become obvious.

In fact: this is entirely your personal matter. Some people share their joy literally from the first days, others hide their pregnancy almost until the birth.

Where did it come from: Our ancestors were very afraid of the evil eye. And the method of “silencing” happiness was considered one of the most effective in the fight against the evil eye. Believing or not in this sign is your own business. However, it has nothing to do with medicine.

Myth. During pregnancy, you should not raise your arms up, otherwise the umbilical cord will tie in a knot and the baby will suffocate in the womb.

In fact: Medical statistics have not proven the connection between any of the mother’s body movements and the umbilical cord: nothing will happen to the child if you hang out the laundry!

Where did it come from: Most absurd superstitions are based on basic ignorance of physiology. There is no other way to explain this myth.

Irina Pilyugina PhD, gynecologist highest category

Discussion

Unfortunately, neither antenatal clinic, not a single article says that women who are pregnant or planning a pregnancy should not take vitamin A. It is toxic to the baby. I'm pregnant with my second child and only recently found out about it.

05.12.2017 21:47:59, Ekaterina Zuikova

The article is informative, but narrow, i.e. You have to get acquainted with terms that appear for the first time on other pages, although their essence could be revealed here and even illustrated. And regarding the last myth, that’s it: medical statistics have not proven the connection between any of the mother’s body movements and the umbilical cord! I doubt that anyone has seriously dealt with this issue and tried to prove the safety or benefits of certain movements, but this also happens in other areas of human activity. In our time, “medicine” has long been able to act not alone, but by drawing knowledge and experience from other areas. There is a relationship between all thoughts, movements, and everyone has known this for a long time, and many even feel and listen to themselves, the child, and the world around them.

01.11.2012 11:47:06, GOLDEN

Comment on the article "Is it possible for pregnant women? What to drink, what to eat and how to live - myths and truth"

Pregnancy and childbirth: conception, tests, ultrasound, toxicosis, childbirth, caesarean section, birth. And eat well (I had HD, so it was impossible to eat from the heart either) - I really wanted to eat fruit from my belly, watermelon, melon, cherries.

Discussion

I also wanted to sleep on my stomach. But I couldn’t do it - even after pregnancy. While I was breastfeeding, I couldn’t lie on my stomach for even a minute. And now I have a problem with my back (I have an old injury). So, for 3 years in a row I have been sleeping exclusively on my side. :(

And eat well (I had HD, so it was impossible to eat from the heart either) - I really wanted to eat fruit from my belly, watermelon, melon, cherries.

Everyone says you can't have a bath. I take it almost every evening, and I still dream about it all day)

What pregnant women should not eat. Nutrition, vitamins, medicines. Pregnancy and childbirth. Mom calls and has prepared sorrel soup. I was wondering if pregnant women can have sorrel? I went on the Internet, there are such horrors: sorrel, garlic, dill, barberry, etc. Well, about harmful things like...

Discussion

salted, smoked, so as not to cause swelling

in the USA there is a more or less clear list of what is not allowed.

it is forbidden:
blue cheeses and cheeses made from unpasteurized milk
any unpasteurized dairy products
fish and seafood with high content mercury (the following is a list with mercury-containing products in descending order)
sausages and similar products due to their nitrate content (as preservatives)
anything made with raw eggs
any pates
liver (due to high content vitamin A, which is contraindicated during pregnancy)
mayonnaise if made with raw eggs
peanuts if your family has allergies to them

Pregnancy and childbirth: conception, tests, ultrasound, toxicosis, childbirth, caesarean section, birth. Mlyn, and I'll take it at 1. I did everything that was not allowed, washed, ironed, hung up the laundry myself, put on makeup, cut my hair, knitted, sewed, sat cross-legged and nothing... I look at my son now, well...

Discussion

eat blue cheese

Mlyn, and I'll take it at 1. I did everything that was not allowed, washed, ironed, hung up the laundry myself, put on makeup, cut my hair, knitted, sewed, sat cross-legged and nothing... I look at my son now, well, it didn’t affect him in any way... these are all superstitions. .
My mother told me today... she went to the salon yesterday to get her hair cut, and a pregnant woman came in and said from the door that she needed to have chemicals done on her head... everyone started to dissuade her, saying it was harmful, it wouldn’t work, but she said that she was a doctor a gynecologist and doesn’t believe in various superstitions, like that!!!

Sorry - lice. Medical issues. Pregnancy and childbirth. What can pregnant women use? All shampoos say not to use during pregnancy. Tell me - maybe someone knows, otherwise I’m already going crazy with this...

Discussion

I would treat it with baby shampoo and repeat it in a week. It’s impossible to write on a lot of things, but what can you do? And scratch, scratch, scratch, each with his own fine-toothed comb.

Here, choose the lesser of two evils. lice are also no good.
gentle baby shampoo, used according to the instructions, should not cause any consequences.
The fact that pregnant women are not allowed means that they have not tested on pregnant women.
and by the way, in my experience with lice in a child, some resistant lice have appeared - it is necessary to re-treat in a week or two, because they appear again. and even after processing, some, although strangled, are alive.
so all these folk remedies They don’t give a damn at all.

About flour. Nutrition, vitamins, medicines. Pregnancy and childbirth. During pregnancy, reduce flour and sweets to a minimum - I also obeyed. I really wanted it, especially something with tea.